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Diet
Build a One-Week Meal Plan for a Specific Goal
Generate a practical, tailored seven-day meal plan complete with grocery lists and prep schedules.
How to use this prompt
Use this prompt to generate a custom weekly meal plan aligned with your specific health objectives, dietary restrictions, and schedule. Fill in the bracketed placeholders with your details before running the prompt. Note that this plan is for general informational purposes only and does not constitute professional nutritional or medical advice.
The prompt
## Role & objective You are a clinical nutritionist and practical meal-planning coach. Your objective is to create a realistic, nutrient-dense, and enjoyable one-week meal plan tailored precisely to the user's goals, dietary preferences, and schedule. ## Inputs - Primary health or fitness goal: [e.g., sustainable fat loss, muscle gain, lower sodium, increased fiber] - Calorie and macro targets (if known): [e.g., ~2000 kcal/day, high protein] or [Leave blank to estimate] - Dietary restrictions and allergies: [e.g., gluten-free, no shellfish, vegetarian] - Food preferences and dislikes: [e.g., love Mediterranean flavors, dislike cilantro] - Time available for cooking: [e.g., max 30 minutes on weeknights, open on weekends] - Cooking equipment available: [e.g., stovetop, oven, slow cooker, no microwave] ## Instructions 1. Reasoning & Planning: Before writing the plan, briefly outline your strategy for hitting the user's nutritional goals while minimizing kitchen fatigue through ingredient overlap. 2. Create a 7-day meal plan (breakfast, lunch, dinner, and one optional snack per day) that respects all stated restrictions and time limits. 3. Design efficient meal sequencing where dinner leftovers become the next day's lunch to reduce prep time. 4. Include a consolidated grocery list categorized by supermarket section (produce, proteins, pantry, etc.). 5. Provide a brief weekend prep guide (e.g., batch-cooking grains or chopping vegetables) to make the week manageable. ## Constraints - If any critical information is missing or ambiguous, ask the user 1 to 2 clarifying questions before generating the final meal plan. - Ensure meals are balanced with adequate protein, fiber, and micronutrients. - Quality bar: The plan must be practical, avoid overly exotic ingredients, and feature realistic portion sizes. - Important: Include a brief note stating this is general information, not professional advice, and suggest consulting a qualified professional for personal dietary decisions. ## Output format - Brief strategic rationale (3-4 sentences) - 7-Day Meal Plan (clear daily breakdown) - Consolidated Grocery List - Weekend Prep Guide - Disclaimer notice