ChatGPT Prompt to Plan Weekly Meals in Advance

What This Prompt Does

👉 Produces a ready-to-use weekly meal plan (meal names + estimated calories/macros + portion sizes) in a Markdown table you can paste into notes or print.

👉 Generates a scaled grocery list and batch-cook schedule so shopping and prep take minimal decision time.

👉 Gives practical swaps, leftover plans, and daily prep checklists to reduce waste and adapt to allergies/dislikes.

👉 Offers nutrition-aware adjustments for goals (calorie/macro guidance) so the plan is actionable and health-focused.

Tips

👉 Fill all placeholder fields before running for the most accurate output (especially number of people and calorie/macros).

👉 Use the batch-cook steps to prepare base ingredients (grains, roasted veg, protein) ahead — it saves 50–80% of weekday cooking time.

👉 If budget is tight, ask for “budget swap” after the initial plan to get cheaper protein/produce substitutes.

👉 For food allergies, ask the assistant to re-run with “strict allergy mode” if you need 100% cross-contact-free options.

How To Use The Prompt?

👉 Choose your inputs. Edit the placeholder block at the top of the prompt with your real values (number of people, days, diet, allergies, time, budget). Use one of the examples to get started.

👉 Paste the full prompt into ChatGPT and run it.

👉 Review the Markdown table (first thing produced). Copy it to your notes or print.

👉 Use the grocery list to shop (it’s already scaled). Follow the batch-cook steps on your chosen day.

👉 If needed, ask for one of these follow-ups: “Make it gluten-free,” “Reduce cost by 25%,” or “Swap dinner recipes for quicker (<20-min) options.”