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Weekly meal plan + grocery list

Weekly meal plan + grocery list: a free, copy-paste prompt for ChatGPT, Gemini and Claude. Paste the prompt and replace each [BRACKETED] field with your own details.

Text & chatChatGPTGeminiClaude

The prompt

Create a 7-day meal plan for [PEOPLE, e.g. 2 adults].
- Diet: [DIET, e.g. vegetarian South Indian, high protein]
- Goal: [GOAL, e.g. weight loss / muscle gain / healthy family meals]
- Allergies or dislikes: [ALLERGIES]
- Cooking time: [TIME, e.g. max 30 minutes on weekdays]

Show it as a table (Day | Breakfast | Lunch | Dinner | Snack) with the approximate protein per day. Then give one combined grocery list grouped by section.
Copy & open ChatGPTCopy & open GeminiCopy & open Claude Customise in the builder

Pro tip: For medical diets, check the plan with a doctor or dietitian.

How to use this prompt

  1. Open ChatGPT and start a new chat.
  2. Paste the prompt.
  3. Replace each [BRACKETED] field with your real details and paste in your own text where asked.
  4. Reply with follow-ups such as "make it shorter" or "make it sound more like me".

Prompt at a glance

Category
Text & chat
Works with
ChatGPT · Gemini · Claude
Length
76 words
Fields to fill in
PEOPLE, DIET, GOAL, ALLERGIES, TIME
Last updated

Frequently asked questions

Which AI tools work with this prompt?

It is written for ChatGPT, Gemini and Claude. Paste it into your preferred tool and adjust the wording if the result is off.

What do I need to fill in?

Replace these fields before you send it: PEOPLE, DIET, GOAL, ALLERGIES, TIME. Each field shows an example in the prompt.

Should I paste private information into the prompt?

Only what the task needs. Remove names, contact details and other sensitive data before pasting a resume or document into any AI tool.

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