🌿 Lifestyle
Complete Weekly Meal Planner with Grocery List & Macros
Generate a personalized 7-day meal plan with recipes, nutritional macros, grocery list, and meal prep instructions based on your dietary goals.
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Prompt
Act as a certified nutritionist and meal planning specialist. Create a complete 7-day meal plan tailored to [Dietary Goal] (e.g., weight loss, muscle building, maintenance, heart health). Inputs needed: Dietary Goal: [Goal] Daily Calorie Target: [Calories] kcal Dietary Restrictions: [Any allergies, vegetarian, vegan, gluten-free, etc.] Meals Per Day: [3 meals + snacks / intermittent fasting / etc.] Cooking Skill Level: [Beginner / Intermediate / Advanced] Prep Time Preference: [Under 30 min / Under 1 hour / No limit] Generate: 7-Day Meal Plan Table: For each day, list breakfast, lunch, dinner, and snacks with portion sizes. Nutritional Breakdown: For each meal, provide calories, protein (g), carbs (g), fat (g), and fiber (g). Daily Totals: Sum macros per day. Flag any day that deviates more than 10% from the calorie target. Recipes: For each unique meal, provide: Ingredients with exact quantities Step-by-step cooking instructions Prep time and cook time Consolidated Grocery List: Organize by store section (produce, dairy, protein, pantry, frozen). Meal Prep Guide: Identify which meals can be batch-prepped on Sunday. Provide a prep schedule. Swap Options: For each meal, suggest one alternative for variety. Constraints: Meals should use commonly available ingredients. Minimize food waste by reusing ingredients across meals. Tone: Friendly, practical, and motivating.
Instructions
This is for informational purposes only. For medical advice or diagnosis, consult a professional. Set your targets: Replace [Dietary Goal] and [Calories] with your specific needs. Use a TDEE calculator if unsure about calorie targets. List restrictions: Include all allergies and preferences to avoid unsuitable suggestions. Adjust portions: Scale portions up or down based on your actual calorie needs. Refresh weekly: Re-run with 'generate a new week with different meals' for variety without repeating the same plan.
Examples
Example Input
Act as a certified nutritionist and meal planning specialist. Create a complete 7-day meal plan tailored to [Muscle building (Hypertrophy phase)] (e.g., weight loss, muscle building, maintenance, heart health). Inputs needed: Dietary Goal: [Sustainably gain 0.5kg per week] Daily Calorie Target: [2800] kcal Dietary Restrictions: [Lactose intolerant and no shellfish] Meals Per Day: [3 main meals and 2 high-protein snacks] Cooking Skill Level: [Intermediate] Prep Time Preference: [Under 30 min / Under 1 hour / No limit] Generate: 7-Day Meal Plan Table: For each day, list breakfast, lunch, dinner, and snacks with portion sizes. Nutritional Breakdown: For each meal, provide calories, protein (g), carbs (g), fat (g), and fiber (g). Daily Totals: Sum macros per day. Flag any day that deviates more than 10% from the calorie target. Recipes: For each unique meal, provide: Ingredients with exact quantities Step-by-step cooking instructions Prep time and cook time Consolidated Grocery List: Organize by store section (produce, dairy, protein, pantry, frozen). Meal Prep Guide: Identify which meals can be batch-prepped on Sunday. Provide a prep schedule. Swap Options: For each meal, suggest one alternative for variety. Constraints: Meals should use commonly available ingredients. Minimize food waste by reusing ingredients across meals. Tone: Friendly, practical, and motivating.
Example Output
7-Day Muscle-Building Meal Plan (2800 kcal/day) Goal: Gain ~0.5 kg/week | Meals: 3 main + 2 high-protein snacks | Prep Level: Intermediate Day 1 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Scrambled eggs with spinach & quinoa 3 eggs, 1 cup cooked quinoa, 1 cup spinach 550 35 55 18 6 Snack 1 Protein smoothie 1 scoop pea protein, 1 banana, 1 tbsp peanut butter, 250 ml almond milk 350 25 35 12 4 Lunch Grilled chicken breast, roasted sweet potatoes & broccoli 200g chicken, 200g sweet potato, 1 cup broccoli 650 45 70 14 10 Snack 2 Hummus & carrots 1/2 cup hummus, 1 cup carrot sticks 250 10 20 14 6 Dinner Beef stir-fry with brown rice 200g lean beef, 1 cup brown rice, 1 cup mixed bell peppers 1000 55 120 30 12 Daily Totals: 2800 kcal | 170 g protein | 300 g carbs | 88 g fat | 38 g fiber ✅ Day 2 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Oatmeal with almond butter & berries 1 cup oats, 2 tbsp almond butter, 1/2 cup blueberries 550 25 70 18 10 Snack 1 Rice cakes + turkey slices 2 rice cakes, 100g turkey breast 250 20 28 4 2 Lunch Baked salmon, quinoa, roasted asparagus 200g salmon, 1 cup quinoa, 1 cup asparagus 700 45 65 22 8 Snack 2 Mixed nuts 1/4 cup almonds & walnuts 300 8 12 26 4 Dinner Chicken chili with kidney beans 200g chicken, 1 cup kidney beans, 1/2 cup tomato, spices 1000 55 110 25 15 Daily Totals: 2800 kcal | 153 g protein | 285 g carbs | 95 g fat | 39 g fiber ✅ Day 3 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Tofu scramble with veggies & toast 200g tofu, 1 cup mixed veggies, 2 slices whole-grain bread 550 30 50 20 8 Snack 1 Vegan protein bar 1 bar 300 20 35 10 5 Lunch Turkey breast wrap 150g turkey, 1 whole wheat wrap, lettuce, tomato, avocado 600 40 55 20 10 Snack 2 Edamame 1 cup 200 17 15 9 8 Dinner Lean beef & veggie pasta 200g lean beef, 1.5 cups whole-grain pasta, 1 cup tomato sauce, 1 cup zucchini 1150 60 125 35 12 Daily Totals: 2800 kcal | 167 g protein | 280 g carbs | 94 g fat | 43 g fiber ✅ Day 4 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Smoothie bowl 1 scoop plant protein, 1/2 cup oats, 1/2 cup berries, 1 tbsp flax 550 28 65 18 9 Snack 1 Apple + almond butter 1 apple, 2 tbsp almond butter 250 6 30 12 5 Lunch Grilled chicken quinoa salad 200g chicken, 1 cup quinoa, 1 cup mixed greens, olive oil 700 45 70 22 10 Snack 2 Roasted chickpeas 1/2 cup 250 12 30 10 8 Dinner Baked cod, sweet potato, green beans 200g cod, 200g sweet potato, 1 cup green beans 1050 50 120 28 12 Daily Totals: 2800 kcal | 141 g protein | 285 g carbs | 90 g fat | 44 g fiber ✅ Day 5 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Almond milk pancakes + banana 2 pancakes, 1 banana, 2 tbsp almond butter 550 20 75 18 6 Snack 1 Protein shake 1 scoop pea protein, 250ml almond milk 300 25 10 12 2 Lunch Turkey & veggie stir-fry with rice 150g turkey, 1 cup rice, 1.5 cups mixed veggies 700 40 85 18 10 Snack 2 Mixed nuts 1/4 cup 300 8 12 26 4 Dinner Beef chili with beans 200g lean beef, 1 cup kidney beans, 1 cup tomatoes 950 50 100 25 12 Daily Totals: 2800 kcal | 143 g protein | 282 g carbs | 99 g fat | 34 g fiber ✅ Day 6 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Tofu & spinach scramble 200g tofu, 1 cup spinach, 2 slices toast 550 30 50 18 8 Snack 1 Rice cakes + peanut butter 2 cakes + 2 tbsp peanut butter 250 10 25 12 3 Lunch Grilled chicken salad 200g chicken, 2 cups mixed greens, 1/2 avocado 700 45 40 30 10 Snack 2 Edamame 1 cup 200 17 15 9 8 Dinner Salmon, quinoa, roasted veggies 200g salmon, 1 cup quinoa, 1 cup roasted broccoli & peppers 1100 50 100 35 12 Daily Totals: 2800 kcal | 152 g protein | 230 g carbs | 104 g fat | 41 g fiber ✅ Day 7 Meal Menu Portion Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Breakfast Oatmeal + protein powder + berries 1 cup oats, 1 scoop protein, 1/2 cup berries 550 30 65 15 8 Snack 1 Apple + almond butter 1 apple, 2 tbsp almond butter 250 6 30 12 5 Lunch Beef stir-fry with brown rice 200g beef, 1 cup rice, 1.5 cups veggies 700 45 75 20 12 Snack 2 Hummus & carrot sticks 1/2 cup hummus, 1 cup carrot 250 10 20 14 6 Dinner Chicken, sweet potato, green beans 200g chicken, 200g sweet potato, 1 cup green beans 1050 50 110 28 10 Daily Totals: 2800 kcal | 141 g protein | 300 g carbs | 89 g fat | 41 g fiber ✅ Meal Prep Guide Batch Prep on Sunday: Cook chicken (all 1.2kg for week) Roast sweet potatoes & veggies Cook quinoa & rice Portion hummus & nuts into snack containers Swap Options Breakfast: Scrambled eggs → Tofu scramble Lunch: Chicken → Turkey or tempeh Dinner: Beef → Salmon or cod Snacks: Mixed nuts → Roasted chickpeas