Getting ChatGPT to write a meal plan that matches all your needs can be hit and miss at best.
AI is a great tool for fitness when you get it right but there are so many things you have to think of such as character limit and all the specific bits you need from an effective diet plan.
This is where I step in for you, I’ve have over 20 year of experience in fitness and 18 months using ChatGPT in business.
With this experience I’ve crafted 54 meal plan variations based on your dietary needs and fitness goals.
Simply scroll to the ChatGPT meal plan prompt that you need, copy and paste in ChatGPT and watch your perfect meal plan being created.
Once your meal plan is sorted make sure you have the perfect training plan in place.
Enough talk, let’s get straight to it.
Meal Plan Example
7-Day Mediterranean Diet Meal Plan for Weight Loss (Days 1-3)
Day 1:
Breakfast: Greek Yogurt Parfait
- 150g Greek yogurt
- 50g mixed berries
- 20g almonds, chopped
- 5g honey
- Calories: 250
- Protein: 15g
- Carbs: 20g
- Fat: 12g
- Cost: £1.50
Lunch: Mediterranean Quinoa Salad
- 100g cooked quinoa
- 50g cherry tomatoes, halved
- 30g cucumber, diced
- 20g feta cheese, crumbled
- 10g Kalamata olives, sliced
- 10g red onion, finely chopped
- 15g olive oil
- 10g lemon juice
- Calories: 350
- Protein: 10g
- Carbs: 30g
- Fat: 20g
- Cost: £2.00
Dinner: Grilled Lemon Herb Chicken with Roasted Vegetables
- 150g chicken breast, grilled with lemon and herbs
- 150g mixed vegetables (bell peppers, zucchini, onion) roasted with olive oil
- Calories: 400
- Protein: 30g
- Carbs: 20g
- Fat: 15g
- Cost: £3.00
Day 2:
Breakfast: Mediterranean Omelette
- 2 large eggs
- 50g spinach
- 30g feta cheese, crumbled
- 20g cherry tomatoes, diced
- Calories: 300
- Protein: 18g
- Carbs: 10g
- Fat: 20g
- Cost: £1.80
Lunch: Hummus and Veggie Wrap
- 1 whole wheat tortilla
- 50g hummus
- 30g mixed salad greens
- 20g cucumber, sliced
- 20g bell peppers, sliced
- Calories: 300
- Protein: 10g
- Carbs: 35g
- Fat: 15g
- Cost: £1.50
Dinner: Baked Cod with Herbed Quinoa and Steamed Broccoli
- 150g cod fillet, baked with herbs
- 100g cooked quinoa with herbs
- 150g broccoli, steamed
- Calories: 350
- Protein: 25g
- Carbs: 30g
- Fat: 10g
- Cost: £3.50
Day 3:
Breakfast: Whole Grain Toast with Avocado
- 2 slices whole grain bread, toasted
- 50g avocado, mashed
- 20g cherry tomatoes, sliced
- Calories: 280
- Protein: 8g
- Carbs: 30g
- Fat: 15g
- Cost: £1.70
Lunch: Greek Salad with Grilled Chicken
- 100g mixed greens
- 100g cucumber, diced
- 50g cherry tomatoes, halved
- 30g feta cheese, crumbled
- 10g Kalamata olives, sliced
- 150g grilled chicken breast
- 15g olive oil and lemon dressing
- Calories: 400
- Protein: 30g
- Carbs: 15g
- Fat: 20g
- Cost: £3.00
Dinner: Lentil Soup with Whole Grain Bread
- 200g lentil soup (made with vegetables, tomatoes, and herbs)
- 2 slices whole grain bread
- Calories: 370
- Protein: 15g
- Carbs: 50g
- Fat: 10g
- Cost: £2.20
Ingredients for the Week:
- Greek yogurt
- Mixed berries
- Almonds
- Honey
- Quinoa
- Cherry tomatoes
- Cucumber
- Feta cheese
- Kalamata olives
- Red onion
- Chicken breast
- Mixed vegetables (bell peppers, zucchini, onion)
- Eggs
- Spinach
- Hummus
- Whole wheat tortillas
- Salad greens
- Bell peppers
- Cod fillet
- Broccoli
- Whole grain bread
- Avocado
- Lentils
- Tomatoes
- Herbs
- Olive oil
- Lemon juice
- Cost for the week: Approximately £30.00
Continue with Days 4-7 by requesting the next segment.
Weight Loss ChatGPT Meal Plan Prompts
Copy the text in the coloured box that suits your needs, paste into ChatGPT and bosh – Your weight loss meal plan delivered on a plate!
Mediterranean Diet
“Create a 7-day Mediterranean diet meal plan aimed at weight loss, targeting a daily calorie goal of 1500 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Generate the meal plan in segments due to character limits, starting with days 1-3. Guide the user on requesting days 4-7.”
Keto Diet (Ketogenic Diet)
“Create a 7-day Keto diet meal plan aimed at weight loss, focusing on keeping daily net carbs below 25 grams. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, emphasizing fat, moderate protein, and low carbs.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3 due to character limits, and provide instructions for requesting days 4-7.”
Paleo Diet
“Create a 7-day Paleo diet meal plan aimed at weight loss, with a daily calorie goal of 1500 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, focusing on lean meats, vegetables, and fruits.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, guiding on how to proceed to days 4-7, considering character limits.”
Intermittent Fasting
“Create a 7-day meal plan for someone practicing Intermittent Fasting (16/8 method) aimed at weight loss, with a daily calorie limit of 1500 calories during the eating window. For the meals:
- List ingredients with their weights in grams.
- Provide calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Summarize the ingredients needed for the week below the meal plan.
Initiate with days 1-3, offering guidance on how to request days 4-7, considering character limits.”
Whole30
“Create a 7-day Whole30 meal plan aimed at weight loss, emphasizing whole foods and excluding sugar, grains, dairy, and legumes, targeting a daily calorie intake of 1500 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, start with days 1-3, and guide the user on how to ask for days 4-7.”
Vegetarian
“Create a 7-day Vegetarian diet meal plan aimed at weight loss, setting a daily calorie goal of 1500 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, focusing on plant-based proteins and low-calorie vegetables.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, and instruct the user on proceeding to days 4-7, considering character limits.”
Vegan Diets
“Create a 7-day Vegan diet meal plan aimed at weight loss, with a daily calorie goal of 1500 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, ensuring all sources are plant-based.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3, and provide instructions for continuing to days 4-7, accounting for character limits.”
Flexitarian Diet
“Create a 7-day Flexitarian diet meal plan aimed at weight loss, targeting a daily calorie intake of 1500 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, balancing plant-based meals with occasional lean meats for protein.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, begin with days 1-3, and guide the user on how to request the meal plan for days 4-7.”
Low-Carb Diets
“Create a 7-day Low-Carb diet meal plan aimed at weight loss, with a daily calorie goal of 1500 calories and less than 100 grams of carbs per day. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, focusing on high-quality proteins and fats with low-carb vegetables.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Initiate with days 1-3 due to character limits, and explain how to request days 4-7.”
Gain Muscle ChatGPT Prompts
Mediterranean Diet
Create a 7-day Mediterranean diet meal plan aimed at muscle gain, targeting a daily calorie surplus and a protein intake of at least 150 grams. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Generate the meal plan in segments due to character limits, starting with days 1-3. Guide the user on requesting days 4-7.”
Keto Diet (Ketogenic Diet)
“Create a 7-day Keto diet meal plan aimed at muscle gain, focusing on high-fat, moderate-protein, and low-carb intake, with a daily calorie surplus. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3 due to character limits, and provide instructions for requesting days 4-7.”
Paleo Diet
“Create a 7-day Paleo diet meal plan aimed at muscle gain, with a focus on lean meats, vegetables, nuts, and seeds, targeting a daily calorie surplus and at least 150 grams of protein. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, guiding on how to proceed to days 4-7, considering character limits.”
Intermittent Fasting
“Create a 7-day meal plan for someone practicing Intermittent Fasting (16/8 method) aimed at muscle gain, with a daily calorie surplus during the eating window and a protein target of 150 grams. For the meals:
- List ingredients with their weights in grams.
- Provide calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Summarize the ingredients needed for the week below the meal plan.
Initiate with days 1-3, offering guidance on how to request days 4-7, considering character limits.”
Whole30
“Create a 7-day Whole30 meal plan aimed at muscle gain, emphasizing protein-rich whole foods for a calorie surplus, including meat, seafood, and eggs. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, start with days 1-3, and guide the user on how to ask for days 4-7.”
Vegetarian
“Create a 7-day Vegetarian diet meal plan aimed at muscle gain, with a focus on high-protein plant-based foods, aiming for a daily calorie surplus. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, and instruct the user on proceeding to days 4-7, considering character limits.”
Vegan Diets
“Create a 7-day Vegan diet meal plan aimed at muscle gain, focusing on a variety of protein-rich plant foods to achieve a daily calorie surplus. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3, and provide instructions for continuing to days 4-7, accounting for character limits.”
Flexitarian Diet
“Create a 7-day Flexitarian diet meal plan aimed at muscle gain, balancing high-protein plant foods with occasional lean meats, targeting a daily calorie surplus. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, begin with days 1-3, and guide the user on how to request the meal plan for days 4-7.”
Low-Carb Diets
“Create a 7-day Low-Carb diet meal plan aimed at muscle gain, focusing on high-quality proteins and fats, with a daily calorie surplus. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Initiate with days 1-3 due to character limits, and explain how to request days 4-7.”
Increased Energy ChatGPT Prompts
Mediterranean Diet
“Create a 7-day Mediterranean diet meal plan aimed at increasing energy levels, with meals rich in whole grains, healthy fats, and lean proteins. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Generate the meal plan in segments due to character limits, starting with days 1-3. Guide the user on requesting days 4-7.”
Keto Diet (Ketogenic Diet)
“Create a 7-day Keto diet meal plan aimed at boosting energy levels, focusing on high-fat, moderate-protein, and low-carb intake. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3 due to character limits, and provide instructions for requesting days 4-7.”
Paleo Diet
“Create a 7-day Paleo diet meal plan aimed at increasing energy, focusing on lean meats, fruits, vegetables, and nuts. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, guiding on how to proceed to days 4-7, considering character limits.”
Intermittent Fasting
“Create a 7-day meal plan for someone practicing Intermittent Fasting (16/8 method) aimed at enhancing energy levels, with nutrient-dense meals during the eating window. For the meals:
- List ingredients with their weights in grams.
- Provide calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Summarize the ingredients needed for the week below the meal plan.
Initiate with days 1-3, offering guidance on how to request days 4-7, considering character limits.”
Whole30
“Create a 7-day Whole30 meal plan aimed at increasing energy levels, focusing on whole, unprocessed foods. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, start with days 1-3, and guide the user on how to ask for days 4-7.”
Vegetarian
“Create a 7-day Vegetarian diet meal plan aimed at boosting energy levels, with a focus on complex carbs, healthy fats, and plant-based proteins. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, and instruct the user on proceeding to days 4-7, considering character limits.”
Vegan Diets
“Create a 7-day Vegan diet meal plan aimed at enhancing energy levels, focusing on whole grains, legumes, vegetables, and fruits. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3, and provide instructions for continuing to days 4-7, accounting for character limits.”
Flexitarian Diet
“Create a 7-day Flexitarian diet meal plan aimed at increasing energy levels, balancing plant-based meals with occasional lean meats and fish. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, begin with days 1-3, and guide the user on how to request the meal plan for days 4-7.”
Low-Carb Diets
“Create a 7-day Low-Carb diet meal plan aimed at boosting energy levels, focusing on high-quality proteins, healthy fats, and low-carb vegetables. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Initiate with days 1-3 due to character limits, and explain how to request days 4-7.”
Endurance Sports Performance and Recovery ChatGPT Prompts
Mediterranean Diet
“Create a 7-day Mediterranean diet meal plan aimed at supporting endurance sports and recovery, focusing on balanced meals rich in antioxidants, lean proteins, and complex carbohydrates. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Generate the meal plan in segments due to character limits, starting with days 1-3. Guide the user on requesting days 4-7.”
Keto Diet (Ketogenic Diet)
“Create a 7-day Keto diet meal plan aimed at enhancing endurance performance and recovery, emphasizing high-fat, moderate-protein, and low-carb foods. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3 due to character limits, and provide instructions for requesting days 4-7.”
Paleo Diet
“Create a 7-day Paleo diet meal plan aimed at supporting endurance athletes, focusing on whole foods like lean meats, vegetables, and fruits for optimal recovery and energy. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, guiding on how to proceed to days 4-7, considering character limits.”
Intermittent Fasting
“Create a 7-day meal plan for someone practicing Intermittent Fasting (16/8 method) aimed at endurance sports and recovery, ensuring nutrient-dense meals during the eating window. For the meals:
- List ingredients with their weights in grams.
- Provide calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Summarize the ingredients needed for the week below the meal plan.
Initiate with days 1-3, offering guidance on how to request days 4-7, considering character limits.”
Whole30
“Create a 7-day Whole30 meal plan aimed at endurance athletes, focusing on whole, unprocessed foods for sustained energy and quick recovery. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, start with days 1-3, and guide the user on how to ask for days 4-7.”
Vegetarian
“Create a 7-day Vegetarian diet meal plan aimed at supporting endurance sports and recovery, incorporating a variety of plant-based proteins, complex carbs, and healthy fats. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, and instruct the user on proceeding to days 4-7, considering character limits.”
Vegan Diets
“Create a 7-day Vegan diet meal plan aimed at endurance athletes, focusing on high-energy plant foods and recovery nutrients. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3, and provide instructions for continuing to days 4-7, accounting for character limits.”
Flexitarian Diet
“Create a 7-day Flexitarian diet meal plan aimed at enhancing endurance and recovery, balancing high-energy plant-based meals with occasional lean meats and fish. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, begin with days 1-3, and guide the user on how to request the meal plan for days 4-7.”
Low-Carb Diets
“Create a 7-day Low-Carb diet meal plan aimed at supporting endurance athletes, focusing on foods high in protein and fats for sustained energy and recovery. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Initiate with days 1-3 due to character limits, and explain how to request days 4-7.”
Increased Mental Clarity and Focus ChatGPT Prompts
Mediterranean Diet
“Create a 7-day Mediterranean diet meal plan aimed at increasing mental clarity and focus, with meals rich in omega-3 fatty acids, antioxidants, and whole grains. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Generate the meal plan in segments due to character limits, starting with days 1-3. Guide the user on requesting days 4-7.”
Keto Diet (Ketogenic Diet)
“Create a 7-day Keto diet meal plan aimed at enhancing mental clarity and focus, focusing on high-fat, moderate-protein, and low-carb intake. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3 due to character limits, and provide instructions for requesting days 4-7.”
Paleo Diet
“Create a 7-day Paleo diet meal plan aimed at increasing mental clarity and focus, focusing on lean meats, vegetables, and fruits while avoiding processed foods and grains. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, guiding on how to proceed to days 4-7, considering character limits.”
Intermittent Fasting
“Create a 7-day meal plan for someone practicing Intermittent Fasting (16/8 method) aimed at improving mental clarity and focus, with nutrient-dense meals during the eating window. For the meals:
- List ingredients with their weights in grams.
- Provide calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Summarize the ingredients needed for the week below the meal plan.
Initiate with days 1-3, offering guidance on how to request days 4-7, considering character limits.”
Whole30
“Create a 7-day Whole30 meal plan aimed at enhancing mental clarity and focus, focusing on whole, unprocessed foods. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, start with days 1-3, and guide the user on how to ask for days 4-7.”
Vegetarian
“Create a 7-day Vegetarian diet meal plan aimed at boosting mental clarity and focus, incorporating foods high in antioxidants, complex carbs, and plant-based proteins. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, and instruct the user on proceeding to days 4-7, considering character limits.”
Vegan Diets
“Create a 7-day Vegan diet meal plan aimed at improving mental clarity and focus, focusing on nutrient-rich plant foods such as leafy greens, nuts, seeds, and whole grains. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3, and provide instructions for continuing to days 4-7, accounting for character limits.”
Flexitarian Diet
“Create a 7-day Flexitarian diet meal plan aimed at increasing mental clarity and focus, balancing plant-based meals with occasional lean meats and fish rich in omega-3s. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, begin with days 1-3, and guide the user on how to request the meal plan for days 4-7.”
Low-Carb Diets
“Create a 7-day Low-Carb diet meal plan aimed at boosting mental clarity and focus, focusing on high-quality proteins, healthy fats, and low-carb vegetables. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Initiate with days 1-3 due to character limits, and explain how to request days 4-7.”
Healthy Eating ChatGPT Prompts
Mediterranean Diet
“Create a 7-day Mediterranean diet meal plan aimed at healthy eating, for an individual with a daily calorie goal of 2000 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Generate the meal plan in segments due to character limits, starting with days 1-3. Guide the user on requesting days 4-7.”
Keto Diet (Ketogenic Diet)
“Create a 7-day Keto diet meal plan aimed at healthy eating, for an individual targeting a daily intake of less than 50 grams of net carbs. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, focusing on high fats, moderate proteins, and low carbs.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, start with days 1-3, and provide instructions for requesting days 4-7.”
Paleo Diet
“Create a 7-day Paleo diet meal plan aimed at healthy eating, focusing on whole foods with a daily calorie goal of 2000 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, emphasizing proteins, healthy fats, and low-glycemic carbohydrates.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3 due to character limits, and explain how to request the continuation for days 4-7.”
Intermittent Fasting
“Create a 7-day meal plan for someone practicing Intermittent Fasting (16/8 method) aimed at healthy eating, with a daily eating window of 8 hours and a calorie goal of 2000 calories. For the meals consumed during the eating window:
- List ingredients with their weights in grams.
- Provide calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Summarize the ingredients needed for the week below the meal plan.
Start with days 1-3, offering guidance on how to proceed to days 4-7, considering character limits.”
Whole30
“Create a 7-day Whole30 meal plan aimed at healthy eating, excluding sugar, alcohol, grains, legumes, soy, and dairy, with a focus on whole foods and a calorie goal of 2000 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Initiate with days 1-3, and instruct the user on requesting the next segment for days 4-7 due to character limits.”
Vegetarian
“Create a 7-day Vegetarian diet meal plan aimed at healthy eating, with a daily calorie goal of 2000 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, focusing on plant-based proteins.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Due to character limits, begin with days 1-3, and guide the user on how to ask for days 4-7.”
Vegan Diets
“Create a 7-day Vegan diet meal plan aimed at healthy eating, with a daily calorie goal of 2000 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, ensuring all sources are plant-based.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3, and provide instructions for continuing to days 4-7, accounting for character limits.”
Flexitarian Diet
“Create a 7-day Flexitarian diet meal plan aimed at healthy eating, with a daily calorie goal of 2000 calories. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, balancing plant-based meals with occasional meat and fish.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Begin with days 1-3, and offer guidance for the user on requesting the meal plan for days 4-7, considering character limits.”
Low-Carb Diets
“Create a 7-day Low-Carb diet meal plan aimed at healthy eating, with a daily calorie goal of 2000 calories and less than 100 grams of carbs per day. For each meal:
- List the ingredients with their weights in grams.
- Provide the calorie and macro values next to each meal, focusing on low-carb options.
- Include an approximate cost per meal.
- Display the ingredients needed for the week below the meal plan.
Start with days 1-3 due to character limits, and explain how to request days 4-7.”
Understanding your Fitness Goals
Ever stood in front of a mirror and thought, “What’s next?” Whether you’re looking to shed pounds, pack on muscle, or simply want to power through your day without needing a nap, defining your fitness goals is like choosing the right tool for a job. It’s the difference between trying to eat soup with a fork and slicing a steak with a butter knife – possible, but why make life harder?
Whether you’re looking to sculpt, energize, or outlast, your nutrition plan is key.
Weight Loss
Forget about surviving on air and sadness. Losing weight is all about making smarter, not scarcer, food choices. Our ChatGPT meal plan prompts guide you to delicious, nutritious meals that keep those calories in check without making you dread mealtime. Who said you can’t have your cake (or a healthier version of it) and eat it too?
Gain Muscle
If you’re aiming to look more like a superhero and less like a sidekick, getting your protein, carbs, and fats in the right balance is key. Our prompts create meals that feed your gainz and have you looking more like Arnold Schwarzenegger. Say goodbye to guesswork and hello to growth.
Increased Energy
If your current energy levels wouldn’t even light up a small LED, let’s change that. Our meal plan prompts program ChatGPT to create meal plans for sustained energy. It focusses on foods that boost your battery life, helping you zip through your day without those pesky power dips. No more afternoon Carbs comas!
Endurance Sports Performance and Recovery
For the marathoners, cyclists, and anyone who doesn’t believe in shortcuts, your diet fuels your performance. Our meal plan prompts are designed to keep your energy tanks full and your recovery time short, making sure you’re always ready for the long haul.
Increased Mental Clarity and Focus
If you’re tired of wading through mental fog, let’s clear the air with the right nutrients. Our prompts pinpoint the brain food that’ll have you thinking faster than a speeding bullet, enhancing focus and mental clarity.
Healthy Eating
Healthy eating isn’t just about avoiding “bad” foods, you want the right balance of macros and nutrients to have you looking and feeling great. Our meal plan prompts help you discover the joy of balanced, wholesome meals that nourish body and soul.
Whether you’re looking to trim, bulk, energize, endure, sharpen, or simply eat better, these ChatGPT meal plan prompts will get you on track.
Personalising Your ChatGPT Meal Plan
- Understanding ChatGPT
ChatGPT works as an AI-driven assistant, perfect for crafting meal plans tailored to your specific dietary needs and fitness goals. By analysing your choices and goals, it creates personalised dietary recommendations designed just for you. - How It Personalises
ChatGPT understands the ins and outs of your dietary restrictions, preferences, and fitness goals. Whether you’re following a vegan lifestyle, adhering to a keto diet for muscle gain, or anywhere in between, ChatGPT tailors its meal planning to fit your unique situation. - The Personal Touch
The power of ChatGPT lies in its personalised approach. It adjusts recipes, meal sizes, and nutritional content to align with your calorie intake and macronutrient needs, ensuring your meal plan is as individual as your fitness journey. - Beyond Meal Planning
ChatGPT also serves as an educational resource, ready to answer your questions about nutrition, offer dietary tips, and help you navigate the complexities of healthy eating. It’s like having instant access to a nutrition expert, anytime you need it. - Getting Started
Simply cut and paste the ChatGPT meal plan prompt that suits your diet and goals. Once the diet plan is created you can make any further changes that suit you by asking ChatGPT, such as ‘Please add more chicken meals to the diet plan’ or ‘Please replace pasta with a different alternative’.
Advanced ChatGPT Tips
Below are some bonus tips to help you get the most out of your ChatGPT meal plan prompts.
1. Mastering Portion Control
One of the key benefits of using ChatGPT is its flexibility in adjusting portion sizes. If you’re tracking calories or macros, don’t hesitate to ask for modifications to fit your daily targets. For instance, “Can you modify this recipe to fit a 500-calorie dinner?” ChatGPT can recalibrate ingredient amounts while ensuring your meal remains delicious and satisfying.
2. Ingredient Swaps for Allergy or Preference
Got an allergy or dislike certain ingredients? ChatGPT can suggest ingredient swaps that keep your meals aligned with your dietary needs and preferences. Whether you’re avoiding nuts, dairy, or gluten, a simple prompt like “Suggest a substitute for almond milk in this recipe” helps you tailor meals without compromising on taste or nutrition.
3. Experiment
The beauty of ChatGPT lies in its huge food database and adaptability. Experiment with different prompts to discover new recipes, cuisines, or meal prep ideas. Phrases like “Show me a plant-based version of this meal” or “How can I make this meal high-protein?” unlock a world of culinary creativity.
4. Other Uses
You can use ChatGPT to plan special occasion meals, dietary challenges, or even to learn how to balance meals over a week for variety and nutritional completeness. Try asking things such as, “How can I incorporate more omega-3-rich foods into my weekly meals?”.
5. Customised ChatGPT Meal Plan Prompt Generator – If none of the prompts in this article suit you needs, try the JJR Meal Plan Prompt generator, where you can enter all your specific needs into a program which will generate your customised prompt for you.
ChatGPT Limitations:
While ChatGPT is a powerful tool for meal planning, it’s important you understand its limitations. The AI generates suggestions based on data and algorithms, and while it can provide a great foundation for healthy eating, it doesn’t replace personalised advice from certified nutritionists or medical professionals.
Consulting a Professional:
If you have specific health concerns, dietary restrictions, or nutritional goals, consulting a certified nutritionist or doctor is 100% the way to go. They can offer tailored advice that considers your health history, lifestyle, and unique nutritional needs.
Balancing AI Suggestions with Expert Guidance:
Use ChatGPT as a complementary tool for meal planning and nutritional education. Combine its suggestions with professional advice to ensure your diet supports your overall health and wellness goals.
Wrapping Up
So there you have it, a huge array of specifically crafted ChatGPT meal plan prompts to copy paste and create your perfect meal plan.
Remember that once you’ve created your plan you can easily make changes by writing further requests into ChatGPT. Play around until you have exactly what you need to smash your fitness goals.
Meal plans are just the tip of the iceberg in ways AI is helping up improve fitness!
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 preferences, goals (e.g., weight loss, muscle gain), any allergies or restrictions, and calorie requirements if known. An example prompt could be: “Can you create a 7-day vegetarian meal plan for weight loss, aiming for 1,800 calories per day, without any nuts?”
Can AI write me a meal plan?
Yes, AI, like ChatGPT, can write personalised meal plans based on your personal preferences, nutritional goals, and any restrictions you have. It uses a vast database of nutritional information and recipes to generate meal plans tailored to your needs.
What is the 40 30 30 meal plan?
The 40 30 30 meal plan refers to a dietary guideline that suggests consuming 40% of your calories from carbohydrates, 30% from proteins, and 30% from fats. This balance is often recommended for weight management and to support a stable energy level throughout the day.
How to use ChatGPT for weight loss?
To use ChatGPT for weight loss, clearly state your weight loss goals, dietary preferences, and any restrictions. Include details such as your target calorie intake. For example, “I’m looking to lose weight and need a 1,500 calorie meal plan that’s high in protein, low in carbs and nutritious. Can you help?”. Alternatively use ChatGPT for workout plans, mindfulness, recovery strategies and more to help you lose weight.
What is the AI that will make meal plans?
ChatGPT is an example of AI that can generate personalized meal plans. It can tailor recommendations based on user inputs regarding dietary needs, preferences, goals, and restrictions, creating detailed meal plans for various purposes, including health, weight loss, or fitness objectives. It can also create shopping lists for the ingredients you’ll need.
How can ChatGPT be used for nutrition?
ChatGPT can be used for nutrition by providing personalized dietary advice, suggesting meal plans, offering recipes based on dietary preferences and restrictions, and answering nutrition-related questions. It can also help educate users on macronutrients, calorie counting, and how to balance a diet to meet specific health or fitness goals. Simply create or copy a meal plan ChatGPT prompt into ChatGPT and get the detailed plan you require.
