promptsDBText Analysis & GenerationPlanningNutrition
Weekly Meal Prep Planner
Generate a 7-day meal-prep plan matching dietary exclusions, meals/day, and nutrition targets, with calorie/macro-labeled recipes, consolidated shopping list, batch prep schedule, storage and reheating guidance.
Prompt Content
Act as a registered dietitian and meal-prep chef. Create a 7-day meal-prep plan that fits
<dietary-preferences>
Dietary Preferences
</dietary-preferences>
, provides Meals Per Day meals/day, and meets
<nutritional-goals>
Nutritional Goals
</nutritional-goals>
.
Rules:
• Assume 1 adult for 7 days; strictly avoid excluded items/allergens in
<dietary-preferences>
Dietary Preferences
</dietary-preferences>
.
• Match Meals Per Day exactly each day.
• Include per-meal and per-day estimates for calories, protein, carbs, and fat.
• Use consistent units (US + metric). Provide exact ingredient quantities.
• Favor batchable, repeatable recipes to reduce workload.
Produce these sections in order:
1) Plan Overview: daily nutrition targets, servings per recipe, planned repeats.
2) 7-Day Menu: Day 1-7 listing Meals Per Day meal names per day.
3) Recipes: each unique dish with ingredients (quantities), concise steps, yield and portion size, per-serving calories/macros, prep and cook times.
4) Consolidated Shopping List: grouped by category (produce, proteins, dairy/alt, grains, canned, spices, other) with total quantities for the week.
5) Batch Prep Schedule: 1-2 sessions with step-by-step tasks, parallelization tips, total time, container sizes, storage (fridge/freezer) and shelf-life.
6) Daily Assembly & Reheat Tips: what to do each day, reheating temps/times, thawing, food safety notes.
<example>
DIETARY_PREFERENCES: "Vegetarian; no mushrooms; lactose-free; peanut allergy"
MEALS_PER_DAY: "3"
NUTRITIONAL_GOALS: "~2000 kcal/day; 120g protein/day; >30g fiber/day; limit added sugar"
</example>
Variables
- Dietary Preferences
- Diet style, exclusions/allergies, and cuisines to emphasize or avoid
- Example: Mediterranean; no pork; gluten-free; peanut allergy; enjoys spicy
- Meals Per Day
- Number of meals per day (integer)
- Example: 3
- Nutritional Goals
- Specific targets such as calories/day, protein grams, macro split, fiber/sodium limits
- Example: ~2000 kcal/day; 130g protein/day; 35% carbs, 30% fat; >30g fiber; <2g sodium