ChatGPT Meal Plan Prompt Generator; Create in 30 Seconds

Feature Image of healthy food items surrounding a clipboard. The clipboard has the words 'Meal Plan' written on it with the ChatGPT symbol below the text to symbolise ChatGPT Meal Plan Prompts


Looking for a quick and effective meal plan? Say hello to the ChatGPT Meal Plan Prompt, done at the click of a button!

As someone who’s been in the fitness game for 20 years and a personal training instructor for 5, I’ve had exposure to a wide array of healthy eating habits.

I’ve spent the last year programming prompts for ChatGPT, and developed the tech know-how to make your meal planning a breeze.

With ChatGPT and the JJR Meal Prompt Generator, you’re all set. Just tell it what you want such as muscle building, weight loss or healthy eating – and it’ll write a full meal plan specific to your individual needs.

Take a look at this vegan meal plan for weight loss I created in about 30 seconds;

Image showing a meal plan created using the JJR meal plan prompter in ChatGPT to create a vegan meal plan for weight loss

The best part? You can change your meal plan anytime. It’s easy and free! No more hours spent figuring out what to eat or paying loads for someone else to plan your meals.

The JJR Meal Plan Generator does the hard work for you. Just enter what you want, press a button, paste in ChatGPT and BOSH – a perfect meal plan, just for you!

If you want a Fitness Plan written for you to compliment your Meal Plan, try the JJR Fitness Plan Generator

And if it’s the best dedicated AI Fitness Apps your after, look no further.

TL;DR

JJR Meal Prompt Generator

  1. Enter your goals and other meal plan requirements
  2. Click the Generate Meal Plan Prompt button
  3. Click the copy prompt button
  4. Paste prompt into ChatGPT
  5. Review and tweak and changes you wish to make

Creating your ChatGPT Meal Plans with the JJR Prompt Generator:

All you need to do to create your ChatGPT Meal Plan is follow these simple steps;

  1. Fill out your details using the pull-down menus
Image showing which boxes to press to enter your details into the ChatGPT Meal Plan Prompt Generator by JJR

2. Once you’ve entered your details click the Generate Meal Plan Prompt button.

You don’t have to fill out all the boxes to generate the Meal Plan but the more details you can enter the more suited the meal plan will be to your needs.

Image showing which button to press once your details are entered into the JJR Prompter to generate your ChatGPT Meal Plan Prompt

3. You’ll then see your ChatGPT Meal Plan prompt generated in the grey box below. Hit the ‘Click here to copy Prompt’ button. This will select the text and copy it ready to be pasted into ChatGPT. The button will turn green once you’ve done this to show it worked.

Image showing where the ChatGPT Meal Plan Prompt will be generated and which button to press to highlight and copy the prompt

4. Open ChatGPT, select new chat and right click paste in the chat box and send message.

Image showing where in ChatGPT to paste the ChatGPT Meal Plan Prompt and where to press send message

5. Read and review your meal plan and add any further prompts for tweaks you wish to make. This could be ‘I do not like Salmon, please replace Salmon with a nutritional alternative’.

Image showing the meal plan generated by ChatGPT after entering the prompt generated by the JJR Meal Plan Generator

Enjoy your new meal plan and come back to the JJR Generator if you wish to make changes to your diet, goals, weight etc.

JJR Meal Plan Generator

Custom Meal Plan Generator
Generated Prompt for ChatGPT:

If you’d rather use a premade list of ChatGPT Meal Plan Prompts, we have that covered too.

Further ChatGPT Meal Plan Prompts

Once your meal plan is generated you don’t have to stop there. You can make any tweaks you need by adding further commands to ChatGPT.

Screenshot showing how to add further prompts to make changes to your ChatGPT meal plan

The changes will come out like in the image below;

Screenshot showing the changes to the meal plan made by ChatGPT

You can make as many changes as you wish to your Meal Plan until you are happy with the result.

The changes are easy to make and could include any of the following;

  • Include more healthy snacks
  • Increase to 4 meals a day instead of 2
  • Include more meals with chicken
  • Ensure this is a balanced diet
  • Add Bell Peppers to evening meals
  • Ensure each meal has a minimum of 30 grams of protein
  • Ensure there are three meals per day
  • Add Stir-fry evening meals
  • Make all the meals high-protein and low-carb
  • Make the plan a 4-week, five-day meal plan
  • Ensure the perfect macronutrient levels for my age and weight
  • Make the daily calorie intake approximately 1200
  • Add shredded cheese to some of the lunch meals
  • Limit the meals to 1800 calories per day
  • Ensure this is a healthy and balanced diet
  • Make this a vegan meal plan with 3 meals a day
  • Add a grocery list for all ingredients used
  • Make the total calories 2000 per day
  • Add gluten, wheat, and red meat to my dietary restrictions
  • Create a shopping list of all the ingredients
  • Add nutritionally dense green vegetables to all lunch and dinners
  • Change this to a vegetarian meal plan
  • Create a meal plan for two adults
  • Add the calorie and macronutrient values for each meal
  • Ensure there are 50g of Carbs per meal
  • Add a nutritious and healthy pudding to each evening meal

Simply copy and paste any of the above prompts to tweak your meal plan in ChatGPT or make up your own to suit your specific needs.

You can use ChatGPT Fitness Prompts for a whole host of benefits including increased flexibility, improved mindfulness and injury reduction.

Sample ChatGPT Meal Plans for Specific Needs:

Here are some meal plans I made in a matter of minutes using the JJR Meal Plan Generator.

Sample 1 – Vegan Weight Loss Meal Plan

Image showing box selections used to create Vegan Weight Loss ChatGPT Meal Plan

The selections above were used to create this 7 day ChatGTP meal plan;


Certainly! Here’s a 7-day weight loss meal plan tailored for a 35-year-old female with a vegan dietary preference. This plan includes breakfast, lunch, and dinner for each day, along with the ingredients, quantities, and total macro and calorie counts for each day’s meals.

Day 1:

Breakfast:

  • Vegan Scrambled Tofu:
    • Firm Tofu (150g)
    • Spinach (1 cup)
    • Nutritional Yeast (1 tbsp)
    • Turmeric (1/2 tsp)
    • Calories: 320
    • Protein: 20g
    • Carbohydrates: 10g
    • Fat: 24g

Lunch:

  • Chickpea Salad:
    • Chickpeas (1 cup, cooked)
    • Cucumber (1/2 cucumber)
    • Cherry Tomatoes (1/2 cup)
    • Red Onion (1/4 onion)
    • Lemon Juice (2 tbsp)
    • Olive Oil (1 tbsp)
    • Calories: 380
    • Protein: 15g
    • Carbohydrates: 60g
    • Fat: 12g

Dinner:

  • Vegan Lentil Curry:
    • Red Lentils (1 cup, cooked)
    • Bell Pepper (1/2 pepper)
    • Onion (1/2 onion)
    • Coconut Milk (1/2 cup)
    • Curry Powder (1 tsp)
    • Calories: 420
    • Protein: 18g
    • Carbohydrates: 65g
    • Fat: 10g

Day 2:

Breakfast:

  • Vegan Overnight Oats:
    • Rolled Oats (1/2 cup)
    • Almond Milk (1 cup)
    • Chia Seeds (1 tbsp)
    • Mixed Berries (1/2 cup)
    • Calories: 350
    • Protein: 10g
    • Carbohydrates: 45g
    • Fat: 12g

Lunch:

  • Quinoa and Black Bean Bowl:
    • Quinoa (1 cup, cooked)
    • Black Beans (1 cup, cooked)
    • Corn (1/2 cup)
    • Avocado (1/4 avocado)
    • Lime Juice (1 tbsp)
    • Calories: 390
    • Protein: 15g
    • Carbohydrates: 65g
    • Fat: 9g

Dinner:

  • Vegan Vegetable Stir-Fry:
    • Tofu (150g)
    • Mixed Vegetables (1 cup)
    • Brown Rice (1/2 cup, cooked)
    • Soy Sauce (1 tbsp)
    • Calories: 360
    • Protein: 20g
    • Carbohydrates: 45g
    • Fat: 12g

Day 3:

Breakfast:

  • Vegan Peanut Butter Banana Toast:
    • Whole Wheat Toast (2 slices)
    • Peanut Butter (2 tbsp)
    • Sliced Banana (1 banana)
    • Calories: 340
    • Protein: 10g
    • Carbohydrates: 50g
    • Fat: 12g

Lunch:

  • Vegan Chickpea and Vegetable Curry:
    • Chickpeas (1 cup, cooked)
    • Mixed Vegetables (1 cup)
    • Coconut Milk (1/2 cup)
    • Curry Powder (1 tsp)
    • Calories: 410
    • Protein: 15g
    • Carbohydrates: 65g
    • Fat: 12g

Dinner:

  • Vegan Spaghetti with Marinara Sauce:
    • Whole Wheat Spaghetti (2 oz, cooked)
    • Marinara Sauce (1/2 cup)
    • Steamed Broccoli (1 cup)
    • Calories: 380
    • Protein: 12g
    • Carbohydrates: 75g
    • Fat: 5g

Day 4:

Breakfast:

  • Vegan Smoothie Bowl:
    • Frozen Mixed Berries (1 cup)
    • Almond Milk (1 cup)
    • Chia Seeds (1 tbsp)
    • Almonds (1 oz)
    • Calories: 330
    • Protein: 8g
    • Carbohydrates: 45g
    • Fat: 14g

Lunch:

  • Vegan Falafel Wrap:
    • Whole Wheat Wrap (1 wrap)
    • Homemade Falafel (4 pieces)
    • Hummus (2 tbsp)
    • Mixed Greens (1 cup)
    • Calories: 380
    • Protein: 15g
    • Carbohydrates: 50g
    • Fat: 15g

Dinner:

  • Vegan Stuffed Bell Peppers:
    • Quinoa (1/2 cup, cooked)
    • Lentils (1/2 cup, cooked)
    • Bell Peppers (2 peppers)
    • Tomato Sauce (1/2 cup)
    • Calories: 410
    • Protein: 18g
    • Carbohydrates: 75g
    • Fat: 6g

Day 5:

Breakfast:

  • Vegan Avocado Toast:
    • Whole Wheat Toast (2 slices)
    • Avocado (1/2 avocado)
    • Cherry Tomatoes (1/2 cup)
    • Calories: 330
    • Protein: 6g
    • Carbohydrates: 45g
    • Fat: 18g

Lunch:

  • Vegan Lentil Soup:
    • Red Lentils (1 cup, cooked)
    • Carrots (1/2 cup)
    • Celery (1/2 cup)
    • Onion (1/2 onion)
    • Calories: 350
    • Protein: 14g
    • Carbohydrates: 65g
    • Fat: 2g

Dinner:

  • Vegan Thai Vegetable Curry:
    • Mixed Vegetables (1 cup)
    • Tofu (150g)
    • Brown Rice (1/2 cup, cooked)
    • Coconut Milk (1/2 cup)
    • Thai Red Curry Paste (1 tbsp)
    • Calories: 430
    • Protein: 15g
    • Carbohydrates: 65g
    • Fat: 14g

Day 6:

Breakfast:

  • Vegan Chia Pudding:
    • Chia Seeds (2 tbsp)
    • Almond Milk (1 cup)
    • Sliced Banana (1/2 banana)
    • Calories: 290
    • Protein: 6g
    • Carbohydrates: 40g
    • Fat: 13g

Lunch:

  • Vegan Mediterranean Quinoa Bowl:
    • Quinoa (1 cup, cooked)
    • Chickpeas (1 cup, cooked)
    • Cucumber (1/2 cucumber)
    • Cherry Tomatoes (1/2 cup)
    • Kalamata Olives (2 tbsp)
    • Tahini Dressing (2 tbsp)
    • Calories: 400
    • Protein: 15g
    • Carbohydrates: 65g
    • Fat: 12g

Dinner:

  • Vegan Stir-Fried Tofu with Broccoli:
    • Tofu (150g)
    • Broccoli (1 cup)
    • Brown Rice (1/2 cup, cooked)
    • Soy Sauce (1 tbsp)
    • Calories: 380
    • Protein: 20g
    • Carbohydrates: 45g
    • Fat: 12g

Day 7:

Breakfast:

  • Vegan Banana Walnut Pancakes:
    • Whole Wheat Pancakes (2 pancakes)
    • Sliced Banana (1 banana)
    • Chopped Walnuts (1 oz)
    • Maple Syrup (1 tbsp)
    • Calories: 350
    • Protein: 8g
    • Carbohydrates: 50g
    • Fat: 14g

Lunch:

  • Vegan Black Bean and Corn Salad:
    • Black Beans (1 cup, cooked)
    • Corn (1/2 cup)
    • Red Onion (1/4 onion)
    • Bell Pepper (1/2 pepper)
    • Lime Juice (2 tbsp)
    • Calories: 370
    • Protein: 15g
    • Carbohydrates: 65g
    • Fat: 5g

Dinner:

  • Vegan Spaghetti Aglio e Olio:
    • Whole Wheat Spaghetti (2 oz, cooked)
    • Garlic (2 cloves)
    • Red Chili Flakes (1/2 tsp)
    • Parsley (2 tbsp)
    • Olive Oil (1 tbsp)
    • Calories: 390
    • Protein: 8g
    • Carbohydrates: 60g
    • Fat: 12g

Sample 2 – Muscle Gain, High Protein Meal Plan

Image showing box selections used to create Muscle Gain, High Protein ChatGPT Meal Plan

ChatGPT output;

Certainly! Here’s a 7-day weight gain meal plan tailored for a 25-year-old male with a goal of gaining weight and a focus on high protein intake. This plan includes breakfast, lunch, and dinner for each day, along with the ingredients, quantities, and total macro and calorie counts for each day’s meals.

Day 1:

Breakfast:

  • Scrambled Eggs with Avocado:
    • Eggs (3 large eggs)
    • Avocado (1/2 avocado)
    • Whole Wheat Toast (2 slices)
    • Calories: 520
    • Protein: 27g
    • Carbohydrates: 30g
    • Fat: 34g

Lunch:

  • Grilled Chicken Breast:
    • Chicken Breast (200g)
    • Quinoa (1 cup, cooked)
    • Steamed Broccoli (1 cup)
    • Calories: 670
    • Protein: 58g
    • Carbohydrates: 60g
    • Fat: 20g

Dinner:

  • Baked Salmon:
    • Salmon Fillet (200g)
    • Sweet Potato (1 large, baked)
    • Asparagus (1 cup)
    • Calories: 700
    • Protein: 46g
    • Carbohydrates: 60g
    • Fat: 30g

Snack:

  • Greek Yogurt with Mixed Berries:
    • Greek Yogurt (200g)
    • Mixed Berries (1/2 cup)
    • Honey (1 tbsp)
    • Calories: 250
    • Protein: 15g
    • Carbohydrates: 35g
    • Fat: 5g

Day 2:

Breakfast:

  • Vegan Protein Smoothie:
    • Plant-Based Protein Powder (2 scoops)
    • Almond Milk (1 cup)
    • Banana (1 banana)
    • Almonds (1 oz)
    • Calories: 550
    • Protein: 40g
    • Carbohydrates: 45g
    • Fat: 22g

Lunch:

  • Turkey and Avocado Wrap:
    • Turkey Slices (4 slices)
    • Avocado (1/2 avocado)
    • Whole Wheat Wrap (1 wrap)
    • Calories: 540
    • Protein: 40g
    • Carbohydrates: 40g
    • Fat: 28g

Dinner:

  • Beef Stir-Fry:
    • Lean Beef Strips (200g)
    • Brown Rice (1 cup, cooked)
    • Mixed Vegetables (1 cup)
    • Stir-Fry Sauce (2 tbsp)
    • Calories: 720
    • Protein: 45g
    • Carbohydrates: 75g
    • Fat: 20g

Snack:

  • Cottage Cheese with Pineapple:
    • Cottage Cheese (200g)
    • Pineapple Chunks (1/2 cup)
    • Calories: 220
    • Protein: 30g
    • Carbohydrates: 15g
    • Fat: 2g

Day 3:

Breakfast:

  • Peanut Butter and Banana Oatmeal:
    • Rolled Oats (1 cup, cooked)
    • Peanut Butter (2 tbsp)
    • Sliced Banana (1 banana)
    • Calories: 550
    • Protein: 15g
    • Carbohydrates: 75g
    • Fat: 23g

Lunch:

  • Grilled Tofu Salad:
    • Tofu (200g)
    • Mixed Greens (2 cups)
    • Cherry Tomatoes (1 cup)
    • Balsamic Vinaigrette Dressing (2 tbsp)
    • Calories: 480
    • Protein: 30g
    • Carbohydrates: 40g
    • Fat: 22g

Dinner:

  • Baked Cod:
    • Cod Fillet (200g)
    • Quinoa (1 cup, cooked)
    • Steamed Asparagus (1 cup)
    • Calories: 670
    • Protein: 50g
    • Carbohydrates: 60g
    • Fat: 22g

Snack:

  • Almonds and Dried Fruits:
    • Almonds (1 oz)
    • Dried Fruits (1/4 cup)
    • Calories: 230
    • Protein: 6g
    • Carbohydrates: 20g
    • Fat: 15g

Day 4:

Breakfast:

  • Protein-Packed Pancakes:
    • Whole Wheat Pancakes (2 pancakes)
    • Protein Powder (1 scoop)
    • Sliced Banana (1 banana)
    • Maple Syrup (2 tbsp)
    • Calories: 610
    • Protein: 45g
    • Carbohydrates: 70g
    • Fat: 16g

Lunch:

  • Chickpea and Spinach Curry:
    • Chickpeas (1 cup, cooked)
    • Spinach (2 cups)
    • Brown Rice (1 cup, cooked)
    • Curry Sauce (1/2 cup)
    • Calories: 650
    • Protein: 20g
    • Carbohydrates: 110g
    • Fat: 14g

Dinner:

  • Grilled Turkey Burger:
    • Turkey Burger Patty (1 patty)
    • Whole Wheat Bun (1 bun)
    • Sweet Potato Fries (1 cup)
    • Calories: 680
    • Protein: 40g
    • Carbohydrates: 75g
    • Fat: 25g

Snack:

  • Greek Yogurt with Almonds and Honey:
    • Greek Yogurt (200g)
    • Almonds (1 oz)
    • Honey (1 tbsp)
    • Calories: 270
    • Protein: 17g
    • Carbohydrates: 20g
    • Fat: 15g

Day 5:

Breakfast:

  • Vegan Protein Pancakes:
    • Vegan Pancake Mix (2 pancakes)
    • Plant-Based Protein Powder (1 scoop)
    • Sliced Banana (1 banana)
    • Calories: 560
    • Protein: 30g
    • Carbohydrates: 75g
    • Fat: 12g

Lunch:

  • Lentil and Vegetable Stir-Fry:
    • Red Lentils (1 cup, cooked)
    • Mixed Vegetables (1 cup)
    • Brown Rice (1 cup, cooked)
    • Stir-Fry Sauce (2 tbsp)
    • Calories: 690
    • Protein: 30g
    • Carbohydrates: 140g
    • Fat: 5g

Dinner:

  • Grilled Chicken Thighs:
    • Chicken Thighs (2 thighs)
    • Quinoa (1 cup, cooked)
    • Steamed Broccoli (1 cup)
    • Calories: 760
    • Protein: 50g
    • Carbohydrates: 75g
    • Fat: 30g

Snack:

  • Peanut Butter and Celery:
    • Peanut Butter (2 tbsp)
    • Celery Sticks (2 sticks)
    • Calories: 240
    • Protein: 8g
    • Carbohydrates: 8g
    • Fat: 18g

Day 6:

Breakfast:

  • High-Protein Omelette:
    • Eggs (3 large eggs)
    • Spinach (1 cup)
    • Feta Cheese (1 oz)
    • Whole Wheat Toast (2 slices)
    • Calories: 590
    • Protein: 35g
    • Carbohydrates: 25g
    • Fat: 38g

Lunch:

  • Vegan Chickpea and Quinoa Salad:
    • Chickpeas (1 cup, cooked)
    • Quinoa (1 cup, cooked)
    • Cucumber (1/2 cucumber)
    • Cherry Tomatoes (1 cup)
    • Balsamic Vinaigrette Dressing (2 tbsp)
    • Calories: 550
    • Protein: 20g
    • Carbohydrates: 105g
    • Fat: 12g

Dinner:

  • Beef and Vegetable Stir-Fry:
    • Lean Beef Strips (200g)
    • Brown Rice (1 cup, cooked)
    • Mixed Vegetables (1 cup)
    • Stir-Fry Sauce (2 tbsp)
    • Calories: 740
    • Protein: 45g
    • Carbohydrates: 90g
    • Fat: 20g

Snack:

  • Mixed Nuts:
    • Mixed Nuts (1 oz)
    • Calories: 170
    • Protein: 5g
    • Carbohydrates: 5g
    • Fat: 14g

Day 7:

Breakfast:

  • Vegan Protein Smoothie Bowl:
    • Plant-Based Protein Powder (2 scoops)
    • Almond Milk (1 cup)
    • Sliced Banana (1 banana)
    • Almonds (1 oz)
    • Berries (1/2 cup)
    • Calories: 590
    • Protein: 40g
    • Carbohydrates: 50g
    • Fat: 25g

Lunch:

  • Vegan Lentil and Spinach Soup:
    • Red Lentils (1 cup, cooked)
    • Spinach (2 cups)
    • Whole Wheat Bread (2 slices)
    • Calories: 520
    • Protein: 25g
    • Carbohydrates: 95g
    • Fat: 6g

Dinner:

  • Grilled Steak:
    • Beef Steak (200g)
    • Mashed Potatoes (1 cup)
    • Steamed Asparagus (1 cup)
    • Calories: 780
    • Protein: 55g
    • Carbohydrates: 80g
    • Fat: 30g

Snack:

  • Cottage Cheese with Pineapple:
    • Cottage Cheese (200g)
    • Pineapple Chunks (1/2 cup)
    • Calories: 220
    • Protein: 30g
    • Carbohydrates: 15g
    • Fat: 2g

Sample 3 – Healthier Eating, Mediterranean Diet Meal Plan

Image showing box selections used to create Healthier Eating, Mediterranean Diet ChatGPT Meal Plan

ChatGPT output;

Certainly! Here’s a 7-day meal plan for healthier eating based on the Mediterranean diet for a 50-year-old female with a goal of improved health. This plan includes breakfast, lunch, and dinner for each day, along with the ingredients, quantities, and total macro and calorie counts for each day’s meals.

Day 1:

Breakfast:

  • Greek Yogurt Parfait:
    • Greek Yogurt (200g)
    • Mixed Berries (1/2 cup)
    • Almonds (1 oz)
    • Honey (1 tbsp)
    • Calories: 330
    • Protein: 15g
    • Carbohydrates: 35g
    • Fat: 14g

Lunch:

  • Mediterranean Chickpea Salad:
    • Chickpeas (1 cup, cooked)
    • Cucumber (1/2 cucumber)
    • Cherry Tomatoes (1/2 cup)
    • Red Onion (1/4 onion)
    • Kalamata Olives (2 tbsp)
    • Feta Cheese (1 oz)
    • Olive Oil and Vinegar Dressing (2 tbsp)
    • Calories: 450
    • Protein: 15g
    • Carbohydrates: 45g
    • Fat: 26g

Dinner:

  • Grilled Salmon:
    • Salmon Fillet (150g)
    • Quinoa (1/2 cup, cooked)
    • Steamed Broccoli (1 cup)
    • Lemon Wedge (1 wedge)
    • Calories: 480
    • Protein: 30g
    • Carbohydrates: 40g
    • Fat: 22g

Day 2:

Breakfast:

  • Whole Grain Toast with Avocado:
    • Whole Wheat Toast (2 slices)
    • Avocado (1/2 avocado)
    • Poached Egg (1 egg)
    • Calories: 350
    • Protein: 12g
    • Carbohydrates: 30g
    • Fat: 20g

Lunch:

  • Mediterranean Quinoa Bowl:
    • Quinoa (1 cup, cooked)
    • Cherry Tomatoes (1/2 cup)
    • Cucumber (1/2 cucumber)
    • Chickpeas (1/2 cup, cooked)
    • Feta Cheese (1 oz)
    • Kalamata Olives (1 tbsp)
    • Olive Oil and Lemon Juice (2 tbsp)
    • Calories: 460
    • Protein: 15g
    • Carbohydrates: 55g
    • Fat: 22g

Dinner:

  • Grilled Chicken with Tzatziki Sauce:
    • Chicken Breast (150g)
    • Tzatziki Sauce (2 tbsp)
    • Brown Rice (1/2 cup, cooked)
    • Steamed Asparagus (1 cup)
    • Calories: 490
    • Protein: 35g
    • Carbohydrates: 45g
    • Fat: 18g

Day 3:

Breakfast:

  • Mediterranean Omelette:
    • Eggs (2 large eggs)
    • Spinach (1 cup)
    • Tomatoes (1/2 cup)
    • Red Onion (1/4 onion)
    • Feta Cheese (1 oz)
    • Olives (1 tbsp)
    • Calories: 380
    • Protein: 20g
    • Carbohydrates: 15g
    • Fat: 28g

Lunch:

  • Lentil Soup:
    • Red Lentils (1 cup, cooked)
    • Carrots (1/2 cup)
    • Celery (1/2 cup)
    • Onion (1/2 onion)
    • Olive Oil (1 tbsp)
    • Calories: 320
    • Protein: 10g
    • Carbohydrates: 45g
    • Fat: 12g

Dinner:

  • Baked Cod:
    • Cod Fillet (150g)
    • Brown Rice (1/2 cup, cooked)
    • Steamed Green Beans (1 cup)
    • Lemon Wedge (1 wedge)
    • Calories: 450
    • Protein: 30g
    • Carbohydrates: 45g
    • Fat: 8g

Day 4:

Breakfast:

  • Greek Yogurt with Honey and Walnuts:
    • Greek Yogurt (200g)
    • Walnuts (1 oz)
    • Honey (1 tbsp)
    • Calories: 340
    • Protein: 13g
    • Carbohydrates: 20g
    • Fat: 25g

Lunch:

  • Mediterranean Chickpea Wrap:
    • Whole Wheat Wrap (1 wrap)
    • Chickpeas (1/2 cup, cooked)
    • Cucumber (1/2 cucumber)
    • Cherry Tomatoes (1/2 cup)
    • Red Onion (1/4 onion)
    • Tzatziki Sauce (2 tbsp)
    • Calories: 450
    • Protein: 15g
    • Carbohydrates: 55g
    • Fat: 20g

Dinner:

  • Grilled Vegetable and Quinoa Salad:
    • Quinoa (1 cup, cooked)
    • Grilled Zucchini (1 cup)
    • Grilled Bell Peppers (1 cup)
    • Red Onion (1/4 onion)
    • Cherry Tomatoes (1/2 cup)
    • Olive Oil and Balsamic Vinegar Dressing (2 tbsp)
    • Calories: 470
    • Protein: 12g
    • Carbohydrates: 65g
    • Fat: 20g

Day 5:

Breakfast:

  • Whole Grain Cereal with Berries:
    • Whole Grain Cereal (1 cup)
    • Almond Milk (1 cup)
    • Mixed Berries (1/2 cup)
    • Almonds (1 oz)
    • Calories: 380
    • Protein: 10g
    • Carbohydrates: 60g
    • Fat: 14g

Lunch:

  • Greek Salad with Grilled Chicken:
    • Grilled Chicken Breast (150g)
    • Mixed Greens (2 cups)
    • Cherry Tomatoes (1/2 cup)
    • Cucumber (1/2 cucumber)
    • Red Onion (1/4 onion)
    • Kalamata Olives (2 tbsp)
    • Feta Cheese (1 oz)
    • Olive Oil and Lemon Juice (2 tbsp)
    • Calories: 520
    • Protein: 35g
    • Carbohydrates: 25g
    • Fat: 32g

Dinner:

  • Baked Mediterranean Vegetables:
    • Eggplant (1 cup)
    • Zucchini (1 cup)
    • Red Bell Pepper (1 cup)
    • Onion (1/2 onion)
    • Cherry Tomatoes (1/2 cup)
    • Olive Oil and Herbs (2 tbsp)
    • Quinoa (1/2 cup, cooked)
    • Calories: 430
    • Protein: 10g
    • Carbohydrates: 55g
    • Fat: 18g

Day 6:

Breakfast:

  • Fruit and Nut Oatmeal:
    • Rolled Oats (1 cup, cooked)
    • Almond Milk (1 cup)
    • Sliced Banana (1 banana)
    • Chopped Walnuts (1 oz)
    • Honey (1 tbsp)
    • Calories: 460
    • Protein: 10g
    • Carbohydrates: 70g
    • Fat: 18g

Lunch:

  • Mediterranean Hummus Plate:
    • Hummus (1/2 cup)
    • Whole Wheat Pita Bread (1 pita)
    • Cherry Tomatoes (1/2 cup)
    • Cucumber (1/2 cucumber)
    • Kalamata Olives (1 tbsp)
    • Calories: 400
    • Protein: 10g
    • Carbohydrates: 55g
    • Fat: 15g

Dinner:

  • Lemon Herb Grilled Shrimp:
    • Shrimp (150g)
    • Brown Rice (1/2 cup, cooked)
    • Grilled Asparagus (1 cup)
    • Lemon Wedge (1 wedge)
    • Calories: 470
    • Protein: 25g
    • Carbohydrates: 55g
    • Fat: 12g

Day 7:

Breakfast:

  • Vegetable and Feta Omelette:
    • Eggs (2 large eggs)
    • Spinach (1 cup)
    • Tomatoes (1/2 cup)
    • Red Onion (1/4 onion)
    • Feta Cheese (1 oz)
    • Calories: 360
    • Protein: 20g
    • Carbohydrates: 15g
    • Fat: 24g

Lunch:

  • Mediterranean Quinoa Salad:
    • Quinoa (1 cup, cooked)
    • Cherry Tomatoes (1/2 cup)
    • Cucumber (1/2 cucumber)
    • Chickpeas (1/2 cup, cooked)
    • Feta Cheese (1 oz)
    • Kalamata Olives (1 tbsp)
    • Olive Oil and Lemon Juice (2 tbsp)
    • Calories: 450
    • Protein: 15g
    • Carbohydrates: 55g
    • Fat: 20g

Dinner:

  • Grilled Tofu with Ratatouille:
    • Tofu (150g)
    • Ratatouille (1 cup)
    • Brown Rice (1/2 cup, cooked)
    • Calories: 470
    • Protein: 20g
    • Carbohydrates: 55g
    • Fat: 18g

How ChatGPT can help you with Your Dietary Needs

An image of healthy and nutritious foods with the ChatGPT logo in the bottom left corner

When you’re thinking about your meals, it’s like putting together a puzzle. You’ve got different pieces: what foods you can or can’t eat, what you like, how many calories you need, and how much time you’ve got to cook. ChatGPT is like an expert nutritionist and clever kitchen helper all in one but it is only as effective as the information you give it.

Key Parts of a Meal Plan:

The Goal

What is it you want to get from your meal plan? Is it weight loss, adding muscle, healthier eating? It’s important to know why you want a meal plan before you start.

Different Diets for Different People

Some people eat only plant-based foods, others might avoid sugar, and some eat a bit of everything. There are so many ways to eat, and ChatGPT can help make a meal plan that fits your diet.

Your Personal Details

ChatGPT can tailor the meal plan to suit your specific needs based on your age, gender, current weight and height. For example a 120kg male looking to add more muscle will need to eat much more that a 60kg female looking to maintain a health diet.

Why Balanced Nutrition Matters

Eating a mix of different foods is important for health. Proteins (like chicken or beans), carbs (like bread or potatoes), and fats (like oil or nuts) all do different good things for your body. ChatGPT helps you get the right mix so your body gets what it needs to stay healthy.

By telling ChatGPT about your food needs, goals and personal details, it can create an optimised meal plan for you. The JJR Meal Plan Prompt Generator takes care of this for you so you can have the perfect diet your body needs.

Adapting Meal Plans for Special Diets and Needs

Image of vegan, paleo and vegetarian symbols with ChatGPT logo beneath to symbolise Adapting Meal Plans for Special Diets and Need

If your specific dietary requirement isn’t listed in the JJR Meal Plan Prompt Generator, no worries. Simply add a further prompt sentence once the plan has been generated in ChatGPT, requesting the changes you would like to make.

An example of this might be, ‘Please adapt this diet plan to be fully vegan while ensuring I get enough protein for bodybuilding’ or ‘Please ensure there is no dairy in this meal plan’.

The tweaks you can make to your meal plan are almost unlimited.

You can make ingredient substitutions and/or suggest alternatives to specific ingredients you cannot eat. For example ‘I do not eat onions, please remove all onions from the meal plan and replace them with a nutritional equivalent’

Simply fill out the JJR Meal Plan Prompt Generator, copy and paste it into ChatGPT, press enter, check over your meal plan and add any additional changes you require below. 

Wrapping Up

So there you have it. The full guide and access to JJR Meal Plan Prompter to create the perfect diet for your needs.

If you want to go to the next level and create your own tailor make workout plan to compliment your meal plan, also at the click of a button, check out the JJR Fitness Plan Generator.

And click here if you want more details on the other AI breakthroughs in fitness.

Remember the meal plan is only the start. Consistency is the key and there are a huge world of ways to get fit to explore.

Don’t want to sign up with ChatGPT but still want a workout plan. We have you covered with the no-sign-up AI Workout Generator.

FAQ’s

How do I ask ChatGPT to create a meal plan?

To ask ChatGPT to create a meal plan, be specific about your dietary needs, preferences, and goals. For example, you could say, “Can you create a vegetarian meal plan for weight loss?” or “I need a high-protein meal plan for muscle gain.” Provide details like calorie limits, meal sizes, and any foods to avoid. The JJR Meal Plan Generator does all this for you at the click of a button.

How to use ChatGPT for weight loss?

To use ChatGPT for weight loss, ask for meal plans or recipes that align with your weight loss goals. Mention any dietary restrictions, preferred calorie intake per day, and the types of foods you enjoy or want to avoid. You can also ask for tips on portion control, healthy snacking, and balancing macronutrients for weight loss. You can select weight loss on the JJR Meal Plan Generator pull-down box and it will write the prompt for you.

How do I make a meal plan schedule?

To make a meal plan schedule:

  • Determine your dietary goals and needs.
  • Decide on the number of meals and snacks you’ll have each day.
  • Choose a variety of foods from different food groups for balance.
  • Plan your meals around your schedule, ensuring convenience and feasibility.
  • Write down your plan, including meal and snack times.

What are the 5 rules in planning meals?

The 5 key rules in planning meals are:

  • Balance: Include a mix of proteins, carbohydrates, and fats.
  • Variety: Incorporate different foods to ensure a range of nutrients.
  • Moderation: Control portion sizes and avoid overeating.
  • Nutrient Density: Choose foods rich in nutrients compared to their calorie content.
  • Personalisation: Tailor your meals to fit your dietary needs, preferences, and goals.

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