Create a practical, food-first meal plan for me using the information below. This is general education, not medical diagnosis or treatment. Do not prescribe extreme restriction, detoxes, supplements, unsafe calorie targets, or plans that conflict with a clinician's advice. If my health conditions, medications, pregnancy status, eating-disorder history, or symptoms make individualized guidance important, say so clearly and recommend a registered dietitian or clinician. Goal and time frame: [GOAL AND TIME FRAME] Age range, sex if relevant, height, weight, and activity: [BODY AND ACTIVITY] Medical needs and professional guidance: [HEALTH CONTEXT] Dietary pattern, allergies, and foods to avoid: [FOOD NEEDS]
Schedule, cooking ability, and equipment: [ROUTINE AND KITCHEN] Budget and food access: [BUDGET AND ACCESS] Start with a short safety screen and state any information that changes whether a plan is appropriate. Then provide a 7-day plan with breakfast, lunch, dinner, and optional snacks. For each day include portions using household measures, estimated calories and protein as ranges, and a vegetable, fruit, fiber-rich carbohydrate, and protein source where appropriate. Build in leftovers at least twice and give substitutions for major ingredients. Also provide one consolidated grocery list grouped by aisle, a 90-minute prep plan, hydration guidance without rigid claims, and two adjustments: one for hunger and one for low appetite. Explain that estimates vary by product and preparation. Do not calculate medical nutrition therapy or claim weight-loss outcomes. Before answering, self-check for allergy conflicts, overly low energy intake, and foods that violate my stated restrictions. Ask up to 3 clarifying questions only if a required input is missing.
Fill in
| Placeholder | What to enter | Example |
|---|---|---|
| [GOAL AND TIME FRAME] | State your goal, such as steadier energy or gradual weight change, and the period you are planning for. | Build more consistent weekday lunches and support gradual weight loss over eight weeks. |
| [BODY AND ACTIVITY] | Provide your age range, relevant body details, and typical weekly activity level. | Adult woman, 30s, 5 ft 6 in, 185 lb, walks 30 minutes five days a week and does two strength sessions. |
| [HEALTH CONTEXT] | List health conditions, medications, pregnancy or breastfeeding status, symptoms, and clinician instructions that affect food choices. | No diagnosed condition; no medications; no pregnancy; clinician has not given a therapeutic diet. |
| [FOOD NEEDS] | State allergies, intolerances, dietary pattern, cultural foods, and foods you avoid. | Vegetarian; allergic to peanuts; eats eggs and dairy; likes Mexican and Indian flavors. |
| [ROUTINE AND KITCHEN] | Describe meal timing, cooking time, skill, storage, and available appliances. | Thirty minutes on weeknights; microwave, stove, oven, and refrigerator; packs lunch three days. |
| [BUDGET AND ACCESS] | State your weekly budget, shopping options, and ingredients that are difficult to get. | About $85 per week; supermarket nearby; frozen vegetables are easy to find. |
How to use
- Enter health details honestly, including medications and allergies that affect meal choices.
- Paste the prompt and pause if the safety screen says you need individualized care.
- Check portions and ingredients against labels, allergies, and what you can actually buy.
- Follow up with: “Swap the dinners for recipes that use the same grocery list and take 20 minutes.”
Variations
Meal prep week
Use this when you want repeatable weekday meals with limited cooking time.
Create a five-day meal-prep plan using [FOOD PREFERENCES], [ALLERGIES OR RESTRICTIONS], [BUDGET], and [AVAILABLE TIME]. Design two breakfasts, two lunches, and three dinners that share ingredients without becoming identical. Provide portions, approximate protein and calorie ranges, safe refrigerator or freezer storage guidance, a grocery list, and a single prep session under [PREP TIME]. Flag any food-safety concern and avoid therapeutic claims. If [HEALTH CONTEXT] needs professional guidance, say so. Ask up to 3 questions only if required inputs are missing.
High-protein vegetarian
Use this for a vegetarian plan focused on protein from ordinary foods.
Make a seven-day vegetarian eating plan for [GOAL] using [FOOD NEEDS], [BUDGET], and [ROUTINE]. Include a protein source at each meal from foods I can eat, varied fiber sources, and iron-rich options paired with vitamin-C foods where practical. Give household portions and estimated protein ranges, plus a shopping list and substitutions for unavailable ingredients. Do not recommend supplements or imply that this treats a health condition. Note when pregnancy, anemia, kidney disease, eating-disorder history, or medication interactions require individualized professional advice. Ask up to 3 questions only if a required input is missing.
Dietitian questions
Use this before an appointment when you need help organizing your food and symptom history.
Help me prepare for a registered dietitian appointment about [GOAL OR SYMPTOM]. Organize [FOOD LOG], [HEALTH HISTORY], [MEDICATIONS], and [QUESTIONS] into a one-page summary. Include patterns I noticed, timing, relevant changes, foods avoided, and a concise list of questions about safe next steps. Separate observation from assumption, and do not diagnose or recommend treatment. Flag urgent symptoms or medication-related concerns that I should raise with a clinician promptly. Ask up to 3 questions only if a required input is missing.
Tips
- A plan that repeats components and uses leftovers is more likely to survive a busy week than seven unrelated recipes.
- For packaged foods, compare labels for serving size and allergens; calorie and protein estimates change materially by brand and cooking oil.
- Add food gradually when increasing fiber and pair it with fluids to reduce discomfort; persistent symptoms deserve clinical advice.
- If tracking food raises anxiety, obsession, or restriction, stop detailed tracking and seek support from a qualified professional.
FAQ
Can AI calculate the exact calories I need?
It can provide estimates, but individual needs vary with health, activity, medications, and goals. A dietitian can tailor guidance when precision matters.
Can this prompt make a plan for diabetes or kidney disease?
Those conditions often need individualized medical nutrition guidance. Use the prompt to prepare questions, not to replace your care team.
How do I make the plan affordable?
Use frozen or canned produce, beans, eggs, seasonal items, and repeated ingredients, while checking sodium and allergy needs where relevant.