Health & WellnessPromptFree
Nutrition Meal Planner
Create a 7-day meal plan for: Goal: [weight loss/muscle gain/energy/gut health]
Create a 7-day meal plan for: Goal: [weight loss/muscle gain/energy/gut health]. Calories: [target]. Dietary restrictions: [list]. Budget: [$/week]. Cooking skill: [beginner/intermediate]. Time: [max X min/meal]. For each day: breakfast, lunch, dinner, 2 snacks with macros (protein/carbs/fat/calories). Include: 1 batch cook session to prep for the week, ingredient shopping list, and 3 quick swap alternatives for each main meal.
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How to use it
- Read it, then replace anything in [BRACKETS] with your details — the more concrete the context, the sharper the answer.
- Copy it (or download the .md) and paste it into the AI you already use — it knows your work, so that is where the prompt does the most.
- Want a sharper answer? Ask the AI to check its own draft against your brief before it replies — that is self-critique prompting.
Techniques in this prompt
Role-Based
Assigns the model an expert persona so it adopts the right vocabulary, depth, and standards for the task.
Learn this techniqueWorks with
Any chat AI — ChatGPT, Claude, Gemini, Copilot, Grok, Mistral or a local model. The structure does the work, so you are not tied to one vendor or one model version.
New to structured prompts? Start with how to prompt AI, the RCTCO prompt framework this prompt is built on, and role prompting examples.