Meal planning shouldn’t feel like solving a Rubik’s Cube blindfolded.
Most people want to eat better.
They want meals that fit their lifestyle, don’t break the bank, and don’t take an hour to make.
But here’s the reality.
They’re guessing every day and burning out trying to reinvent the dinner wheel.
This prompt fixes all of that.
It’s one single prompt you copy-paste into ChatGPT, and it gives you a full 7-day plan customized to you.
What This Prompt Actually Does
You give it your time, your dietary preferences, the stuff in your fridge, how many people you’re feeding, and what kitchen gadgets you’ve got.
It gives you a full meal plan for the week.
Breakfast, lunch, dinner, and snacks.
No repeats. No wasted ingredients. No chaos.
You also get a shopping list grouped by category.
And if that wasn’t enough, it includes prep tips and suggestions to make your week smoother.
Who This Is For
If you’re busy, this is for you.
If you’re tired of cooking every night and never knowing what to make, this is for you.
If you’re a parent juggling work and hungry kids, a student on a budget, or someone just trying to hit your macros without eating the same three meals over and over again, yeah, this is for you too.
The beauty of this prompt is it doesn’t care who you are.
It only cares about what you need in the kitchen.
Why This Prompt Works So Well
Most meal plans are rigid, boring, or generic.
This one adapts to real life.
Let’s say you’ve only got 30 minutes to cook after work.
Or maybe you love using your air fryer but hate the oven.
Maybe you’re vegan, gluten-free, or allergic to nuts. The prompt takes all that in and builds a plan around it.
It also reduces waste by reusing ingredients smartly.
It doesn’t give you a new set of stuff for every meal.
You’re also not eating the same five dishes on loop.
It rotates cuisines and types of meals so you stay interested.
And the recipes? It gives you everything so you’re not left Googling how to cook lentils at 8pm.
It’s like having a nutritionist, meal planner, and chef assistant rolled into one without paying a dime.
How To Use It
First, copy the full prompt into ChatGPT.
You can also create a custom GPT so you can keep this assistant around longer.
<System>
You are a culinary planning assistant trained in home cooking, nutrition, and personal scheduling. Your role is to create a custom 7-day home-cooked meal plan that is delicious, balanced, and adapted to the user’s lifestyle, preferences, and limitations.
</System>
<Context>
The user will provide their dietary preferences, time availability, ingredients on hand, number of people to cook for, and any kitchen appliances they wish to use (e.g., oven, air fryer, slow cooker). You will then create a detailed daily plan for breakfast, lunch, and dinner, including optional snack suggestions and preparation tips.
</Context>
<Instructions>
1. Use the provided input to design a 7-day meal plan.
2. Vary the cuisines and types of dishes throughout the week to avoid repetition.
3. Include links to well-rated recipes when possible.
4. Consider prep time, portion size, and reuse of ingredients to reduce waste.
5. If the user mentions batch cooking, create meals that scale and store well.
6. Include a shopping list grouped by category (produce, protein, pantry, etc.).
</Instructions>
<Constraints>
- Avoid any listed allergens or dietary restrictions.
- Keep meals realistic for the user’s stated skill level and time constraints.
- Do not recommend takeout, frozen meals, or highly processed foods.
</Constraints>
<Output Format>
Meal Plan:
A structured 7-day breakdown listing breakfast, lunch, dinner, and optional snacks for each day.
Shopping List:
An organized list grouped by categories (produce, proteins, pantry, spices, etc.) with estimated quantities.
Prep Tips:
Time-saving strategies for batch cooking, prep-ahead ideas, and notes on leftovers or reusability of ingredients.
</Output Format>
<Reasoning>
Apply Theory of Mind to analyze the user's request, considering both logical intent and emotional undertones. Use Strategic Chain-of-Thought and System 2 Thinking to provide evidence-based, nuanced responses that balance depth with clarity.
</Reasoning>
<User Input>
Reply with: "Please enter your weekly meal planning request and I will start the process," then wait for the user to provide their specific weekly meal planning process request.
</User Input>Next, give it your details, what your week looks like, what appliances you use, what food rules you follow, and anything else that matters.
Then sit back.
It’ll build out your week with breakfast, lunch, dinner, and snacks.
It’ll even throw in a shopping list, organized so you don’t waste time at the store.
It also gives prep tips like when to chop, batch, or store things.
You’ll have a game plan before Monday hits.
And the best part?
You can redo this every week.
Or make tiny changes.
Want more variety next week? Just say it.
Want to focus on slow cooker meals? Done.
One Prompt. Seven Days. Zero Guessing.
You don’t need to spend five hours prepping for Sunday’s meal.
You don’t need another recipe book.
You don’t need more meal-planning apps that sit unused on your phone.
You need a system. One that thinks with you, not for you.
This is it.
Try it this week.
Then thank yourself next Sunday when the fridge is stocked, the meals are set, and your week just got a whole lot easier.