Meal Prep Made Easy – Ask ChatGPT to Build You a Week of Meals

Meal prepping doesn’t have to be a Sunday marathon filled with spreadsheets and grocery lists. With ChatGPT, you can generate an entire week of macro-friendly meals—with recipes, nutrition breakdowns, and even a shopping list—in one prompt.

Let AI do the thinking so you can focus on the eating (and training).

Why Let ChatGPT Handle Meal Planning?

  • Saves time (and stress)

  • Tailored to your diet, macros, and cooking skills

  • Reduces food waste and random grocery buys

  • Adjusts to your preferences (low carb, vegan, budget-friendly, etc.)

What You Need

  • ChatGPT Plus (GPT-4)

  • Your goals (calories, protein targets, etc.)

  • Optional: food restrictions or preferences (gluten-free, pescatarian, no dairy, etc.)

Step-by-Step: Create a Week of Meals with One Prompt

Step 1: Tell ChatGPT What You Want

Be clear and specific about your goals.

Try this prompt:

“Can you create a 5-day meal plan with 3 meals and 2 snacks per day? I need around 2,000 calories daily, at least 150g of protein, and low sugar. I prefer easy recipes that take under 30 minutes to cook. Include a grocery list at the end.”

What You’ll Get:

ChatGPT will deliver:

  • A full meal plan with breakfast, lunch, dinner, and snacks

  • Recipes and prep instructions

  • Estimated nutrition info for each meal

  • A complete grocery list categorized by section (produce, proteins, pantry, etc.)

Example: One Day Snapshot

Day 2 Meal Plan (High Protein, 2,000 Cal):

  • Breakfast: Greek yogurt with berries and almond butter (350 cal, 30g protein)

  • Snack: Hard-boiled eggs and a banana (200 cal, 12g protein)

  • Lunch: Grilled chicken salad with avocado, chickpeas, and balsamic vinaigrette (500 cal, 45g protein)

  • Snack: Protein shake with almond milk and oats (250 cal, 30g protein)

  • Dinner: Ground turkey stir-fry with cauliflower rice and veggies (600 cal, 40g protein)

Grocery List (Excerpt):

  • Chicken breast (2 lbs)

  • 0% Greek yogurt (32 oz)

  • Almond butter

  • Eggs

  • Protein powder

  • Frozen cauliflower rice

  • Canned chickpeas

  • Fresh spinach, carrots, bell peppers

Bonus Tips

  • Ask ChatGPT for meal prep instructions (batch cooking, freezing, storing).

  • Add: “Make sure I don’t eat the same meal twice” if you want variety.

  • Traveling? Say: “Build the plan using only items I can get at a Walmart or Target.”

Try This Now:

  1. Open ChatGPT (GPT-4o or 4.5)

  2. Paste this prompt:

“Create a 3-day high-protein meal plan under 1,800 calories per day with meals I can prep in under 20 minutes. Include a grocery list.”

  1. Screenshot or copy the plan and test it this week.

Edward Tatton