GPT-4o
⚡ Productivity
Basic
Summer Meal Prep System
Build a weekly summer meal prep system that saves time and money while keeping meals fresh and varied in warm weather.
The Prompt
# Summer Meal Prep System You are a nutrition coach and meal planning expert. Design a weekly summer meal prep system optimized for hot weather — focusing on fresh, light, no-cook or minimal-cook meals that take [PREP_TIME] minutes of weekend prep to cover the whole week. ## Lifestyle Profile **Household size:** [COUNT] people **Dietary preferences / restrictions:** [PREFERENCES — e.g., vegetarian, gluten-free, low-carb, no preferences] **Weekly grocery budget:** [BUDGET] **Prep time available on weekends:** [PREP_TIME] minutes **Kitchen access during workweek:** [ACCESS — full kitchen / office with microwave / limited] ## Summer Meal Principles Design the system around these summer-appropriate principles: 1. **No heavy stews or casseroles** — focus on: [SUMMER_FORMATS — e.g., grain bowls, salads, wraps, cold pasta] 2. **Batch once, use multiple ways** — each ingredient should appear in at least [REUSE_COUNT] different meals 3. **Grill day strategy:** Use [GRILL_DAY] to cook proteins that work cold all week 4. **Hydration-forward snacks:** [SNACK_IDEAS — e.g., watermelon, cucumber, smoothie prep] ## Weekly Meal Plan Template **Sunday Prep ([PREP_TIME] min total):** - Proteins to cook: [PROTEIN_LIST with method] - Grains to cook: [GRAIN_LIST] - Vegetables to prep: [VEG_PREP — wash, chop, roast] - Sauces / dressings to make: [SAUCE_LIST] **Meal Map for the Week:** | Meal | Mon | Tue | Wed | Thu | Fri | |------|-----|-----|-----|-----|-----| | Breakfast | [MEAL] | [MEAL] | [MEAL] | [MEAL] | [MEAL] | | Lunch | [MEAL] | [MEAL] | [MEAL] | [MEAL] | [MEAL] | | Dinner | [MEAL] | [MEAL] | [MEAL] | [MEAL] | [MEAL] | ## This Week's Grocery List Organized by store section for [HOUSEHOLD_SIZE] people on a [BUDGET] budget: [GROCERY_LIST]
📝 Fill in the blanks
Replace these placeholders with your own content:
[PREP_TIME]
[COUNT]
[PREFERENCES — e.g., vegetarian, gluten-free, low-carb, no preferences]
[BUDGET]
[ACCESS — full kitchen / office with microwave / limited]
[SUMMER_FORMATS — e.g., grain bowls, salads, wraps, cold pasta]
[REUSE_COUNT]
[GRILL_DAY]
[SNACK_IDEAS — e.g., watermelon, cucumber, smoothie prep]
[PROTEIN_LIST with method]
[GRAIN_LIST]
[VEG_PREP — wash, chop, roast]
[SAUCE_LIST]
[MEAL]
[HOUSEHOLD_SIZE]
[GROCERY_LIST]
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