Text Analysis & GenerationPlanningNutrition

Nutrition: Balanced Meal Creator

Generate a tailored, varied meal plan for specified duration, diet profile, and lifestyle, with calories/macros, simple recipes, daily totals, grocery list, batch prep, and substitutions.

Prompt Content

Create a balanced, realistic meal plan tailored to the inputs. Inputs: Plan Duration <diet-profile> Diet Profile </diet-profile> <goals-habits-lifestyle> Goals Habits Lifestyle </goals-habits-lifestyle> Rules: 1) Match the exact duration from Plan Duration. 2) Include cuisines/ingredients and exclude restrictions from <diet-profile> Diet Profile </diet-profile> . 3) Align to goals in <goals-habits-lifestyle> Goals Habits Lifestyle </goals-habits-lifestyle> ; first state a daily calorie target and macro split before the plan. 4) Default to 3 meals + 1 snack/day unless <goals-habits-lifestyle> Goals Habits Lifestyle </goals-habits-lifestyle> specifies otherwise. 5) Keep recipes simple: 3-6 ingredients, brief steps, practical portions; aim ≤45 min cook time (use quicker options if lifestyle indicates busy). 6) Provide approx calories per meal and daily totals for calories, protein, carbs, fat. 7) Ensure variety; avoid repeating the same recipe on consecutive days. 8) Tailor timing, prep load, and batch-cooking to the lifestyle described. 9) Use plain text and the output format below exactly. Output format: Overview • Daily calorie target and macro split (grams and %) • Key constraints observed Daily Plan Day 1 • Breakfast: [name] - ingredients; brief prep; portion; ~kcal • Lunch: [name] - ingredients; brief prep; portion; ~kcal • Dinner: [name] - ingredients; brief prep; portion; ~kcal • Snack: [name]; ~kcal • Daily totals: ~kcal; protein g; carbs g; fat g Day 2 • ... (continue days until the plan ends) Grocery List (entire period) • Category: items with quantities Prep & Batch Plan • Make-ahead steps and reheating notes Substitutions • Swaps for each restriction/allergy and preferred cuisines Lifestyle Fit Tips • Timing suggestions, on-the-go options, and eating-out swaps <example> Overview • Daily calorie target and macro split: 2,000 kcal; P 30% (150 g), C 40% (200 g), F 30% (67 g) Daily Plan Day 1 • Breakfast: Greek yogurt parfait - yogurt, berries, oats; layer; 1 bowl; ~400 kcal • Lunch: Chickpea salad wrap - chickpeas, tahini, cucumber, lettuce, tortilla; mix and wrap; 1 wrap; ~550 kcal • Dinner: Lemon herb salmon, quinoa, broccoli; roast and boil; 1 plate; ~750 kcal • Snack: Apple with peanut butter; ~200 kcal • Daily totals: ~1,900 kcal; protein 120 g; carbs 210 g; fat 65 g </example>

Variables

Plan Duration: Total duration and units for the plan; Example: 7 days
Diet Profile: Dietary preferences, restrictions/allergies, and favorite ingredients or cuisines to include; Example: Vegetarian; avoid mushrooms and peanuts; love Mediterranean and Indian; include tofu, eggs, lentils, tomatoes.
Goals Habits Lifestyle: Nutritional goals and current eating habits/lifestyle (calorie/macro targets, weight goal, schedule, cooking time/skill, equipment, eating out frequency); Example: Goal: fat loss ~1 lb/week; target ~1,900 kcal/day, 130 g protein. Desk job, workouts Mon/Wed/Fri evenings. 20-30 min for dinner; batch-cook Sundays. Gear: oven, stovetop, blender. Often skip breakfast.

Prompt Content

Variables

Plan Duration

Total duration and units for the plan

Example: 7 days

Diet Profile

Dietary preferences, restrictions/allergies, and favorite ingredients or cuisines to include

Example: Vegetarian; avoid mushrooms and peanuts; love Mediterranean and Indian; include tofu, eggs, lentils, tomatoes.

Goals Habits Lifestyle

Nutritional goals and current eating habits/lifestyle (calorie/macro targets, weight goal, schedule, cooking time/skill, equipment, eating out frequency)

Example: Goal: fat loss ~1 lb/week; target ~1,900 kcal/day, 130 g protein. Desk job, workouts Mon/Wed/Fri evenings. 20-30 min for dinner; batch-cook Sundays. Gear: oven, stovetop, blender. Often skip breakfast.