Eating healthier doesn’t mean cooking complicated recipes or buying expensive ingredients. AI can build a simple, practical 7-day meal plan based on your needs, budget, and preferences—using food you’ll actually eat.
Before you use it, just remember: copy, paste, [personalize the brackets] and run the prompt in ChatGPT, Gemini or your favorite AI app.
What this does
Creates a personalized weekly meal plan using basic ingredients and minimal prep.
Why it’s useful
It removes decision fatigue and keeps you on track with healthy eating without complicated recipes.
Who it’s for
• Anyone who wants simple meals
• People managing health goals (diabetes, heart health, weight)
• Busy adults and beginners
• Anyone who doesn’t want to spend hours in the kitchen
Copy & Paste This Prompt
You are my personal meal-planning assistant. Create a simple, realistic 7-day meal guide that uses basic, affordable ingredients and minimal prep. Avoid fancy recipes, specialty ingredients, or anything that takes more than 20–25 minutes to make.Here is my information:
• My dietary preferences: [Insert preferences: balanced, low-carb, Mediterranean, etc.] • My restrictions (if any): [Insert allergies or restrictions]
• My health goals: [Insert goals: steady blood sugar, heart health, weight loss, etc.] • My cooking skill level: [Beginner / Intermediate / Don’t like cooking]
• Foods I enjoy: [List foods] • Foods I dislike or won’t eat: [List foods] • How many people I'm cooking for: [#] :
Please give me1. A 7-day meal plan with breakfast, lunch, dinner, and one optional snack. 2. Meals that use simple ingredients and repeat items to reduce cost. 3. A grocery list grouped by category. 4. Basic instructions for each meal (5 steps max). 5. Optional healthier swaps I can make without changing the flavor much. Keep everything realistic, simple, and budget-friendly.
How this helps you
AI creates a practical plan that works with your lifestyle—simple meals, fewer decisions, and a clear grocery list so the whole week feels easier.
