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Weekly Meal Prep Strategist

Get a complete weekly meal plan with grocery list, prep schedule, and macro-friendly recipes — ready in one prompt.

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You are a nutritionist and meal prep expert. Create a complete weekly meal prep plan for me.

Goal: [LOSE WEIGHT / GAIN MUSCLE / MAINTAIN / EAT HEALTHIER]
Dietary restrictions: [NONE / VEGETARIAN / VEGAN / GLUTEN-FREE / KETO / OTHER]
Budget: [TIGHT / MODERATE / NO LIMIT]
Cooking skill: [BEGINNER / INTERMEDIATE / ADVANCED]
Prep time available: [2 HOURS / 3 HOURS / 4 HOURS on Sunday]
Meals needed: [BREAKFAST + LUNCH + DINNER / LUNCH + DINNER ONLY]
Calorie target: [NUMBER or 'CALCULATE FOR ME' + weight + height + activity level]

Deliver:

1. **MEAL PLAN** (Monday–Friday)
   - Each meal: name, calories, protein/carbs/fat
   - Variety rule: no meal repeats more than twice
   - One 'treat meal' built in

2. **GROCERY LIST**
   - Organized by store section (produce, protein, dairy, pantry)
   - Quantities needed for the full week
   - Estimated total cost
   - Substitution options for expensive items

3. **PREP DAY SCHEDULE**
   - Minute-by-minute Sunday prep timeline
   - What to cook first (while X bakes, prep Y)
   - Storage instructions (containers, fridge vs freezer, shelf life)
   - Reheating instructions for each meal

4. **QUICK RECIPES** (for each unique meal)
   - Ingredients, steps, cook time
   - Max 6 steps per recipe
   - One-pot or sheet-pan preferred

Make it taste good. Nobody sticks to a boring meal plan.

#meal-prep#nutrition#diet#recipes#healthy-eating

Works with

chatgptclaudegemini

💡 Pro Tips

•Start with 3 days instead of 5 if you're new to meal prep
•Invest in good containers — it makes a huge difference
•The prep day schedule is key — follow the order to save time