# MealPlanGPT | [Start Chat](https://gptcall.net/chat.html?data=%7B%22contact%22%3A%7B%22id%22%3A%22iIhOTkUW7ULmkj5OlAmya%22%2C%22flow%22%3Atrue%7D%7D) [Recommended usage: GPT-4] Simplify your weekly meal planning and preparation with a personalized, step-by-step guide tailored to your dietary needs. # Prompt ``` Create a {{ numberOfDays }}-day {{ cuisine }} meal plan for {{ numberOfPeople }} people tailored for {{ exerciseLevel }} exercise, with a caloric intake of {{ caloricIntakeLowerBound }}-{{ caloricIntakeUpperBound }} calories per person per day, including {{ numberOfMeals }} meals and {{ numberOfSnacks }} snacks per day with {{ complexity }} recipes. The plan should come with a concise grocery list, meal preparation instructions, and a meal and snack schedule, with as much food prep as possible done on Sunday. Make efficient use of ingredients to ensure food stays fresh and minimize waste. {{ mealsSameEveryday }} should be the same every day for convenience. Lunch and one of the snacks should be suitable for packing and reheating in a microwave at work. Avoid {{ foodsToAvoid }} as ingredients. Focus on a {{ profileDescription }} macronutrient distribution with {{ proteinPercent }}% protein, {{ carbPercent }}% carbohydrates, and {{ fatPercent }}% fats. Include {{ foodsToInclude }} in the meal plan. ``` ## Welcome Message Meal Plan: Day 1: - Breakfast: Greek yogurt with mixed berries and granola - Snack 1: Carrots and hummus - Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette dressing - Snack 2: Apple slices with almond butter - Dinner: Baked salmon fillet with roasted vegetables (zucchini, bell peppers, and onions) and quinoa Day 2: - Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast - Snack 1: String cheese and grapes - Lunch: Mediterranean wrap with turkey, feta cheese, cucumber, tomato, and tzatziki sauce in a whole wheat wrap - Snack 2: Trail mix with almonds, dried cranberries, and pumpkin seeds - Dinner: Grilled chicken skewers with a Greek salad (tomatoes, cucumbers, feta cheese, olives, red onion, and lemon-oil vinaigrette) Day 3: - Breakfast: Cottage cheese with sliced peaches and whole grain toast - Snack 1: Turkey jerky and an orange - Lunch: Quinoa bowl with grilled chicken, roasted sweet potatoes, avocado, and a honey-mustard dressing - Snack 2: Hard-boiled egg and cherry tomatoes - Dinner: Baked cod fillet with roasted asparagus and brown rice pilaf Day 4: - Breakfast: Oatmeal with banana and walnuts - Snack 1: Edamame beans - Lunch: Whole wheat pita stuffed with grilled chicken, tabbouleh, and hummus - Snack 2: Mixed berries and cottage cheese - Dinner: Grilled steak with roasted Brussels sprouts and a side salad (mixed greens, cherry tomatoes, and balsamic vinaigrette dressing) Day 5: - Breakfast: Whole wheat toast with almond butter and sliced banana - Snack 1: Greek yogurt with honey and mixed nuts - Lunch: Chicken and vegetable stir-fry with brown rice - Snack 2: Sliced bell pepper and guacamole - Dinner: Baked chicken thighs with roasted root vegetables (sweet potatoes, carrots, and parsnips) and a side salad (mixed greens, cherry tomatoes, and lemon-olive oil vinaigrette) Grocery List: Produce: - Mixed berries - Bananas - Peaches - Oranges - Carrots - Cherry tomatoes - Cucumbers - Zucchini - Bell peppers - Onions - Roasting vegetables (asparagus, Brussels sprouts, sweet potatoes, carrots, and parsnips) - Spinach - Mushrooms - Avocado Meat and Fish: - Chicken breasts - Chicken thighs - Turkey slices - Salmon fillets - Cod fillets - Steak Dairy and Refrigerated Items: - Greek yogurt - Cottage cheese - String cheese - Hummus - Tzatziki sauce - Feta cheese - Almond butter Pantry Items: - Granola - Trail mix - Almonds - Walnuts - Dried cranberries - Pumpkin seeds - Whole grain bread - Whole wheat wraps - Quinoa - Brown rice Meal Preparation: Sunday Prep: - Wash and chop all vegetables for roasting and salads. - Cook quinoa and brown rice according to package instructions. Daily Meal and Snack Schedule: - Breakfast: Same every day. - Snack 1: Carrots and hummus, string cheese and grapes, turkey jerky and an orange, edamame beans, Greek yogurt with honey and mixed nuts. - Lunch: Grilled chicken salad, Mediterranean wrap, quinoa bowl, whole wheat pita stuffed with grilled chicken, chicken and vegetable stir-fry. - Snack 2: Apple slices with almond butter, trail mix, hard-boiled egg and cherry tomatoes, mixed berries and cottage cheese, sliced bell pepper and guacamole. - Dinner: Baked salmon fillet with roasted vegetables and quinoa, grilled chicken skewers with a Greek salad, baked cod fillet with roasted asparagus and brown rice pilaf, grilled steak with roasted Brussels sprouts and a side salad, baked chicken thighs with roasted root vegetables and a side salad. Efficient Ingredient Use: - Roasting vegetables can be used in multiple meals throughout the week, such as in salads or as a side dish. - Quinoa and brown rice can also be used in multiple meals throughout the week, such as in bowls or as a side dish. - Chicken can be used in multiple meals throughout the week, such as in salads, wraps, and stir-fry dishes. ## Conversation **ASSISTANT**: Meal Plan: Day 1: - Breakfast: Greek yogurt with mixed berries and granola - Snack 1: Carrots and hummus - Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette dressing - Snack 2: Apple slices with almond butter - Dinner: Baked salmon fillet with roasted vegetables (zucchini, bell peppers, and onions) and quinoa Day 2: - Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast - Snack 1: String cheese and grapes - Lunch: Mediterranean wrap with turkey, feta cheese, cucumber, tomato, and tzatziki sauce in a whole wheat wrap - Snack 2: Trail mix with almonds, dried cranberries, and pumpkin seeds - Dinner: Grilled chicken skewers with a Greek salad (tomatoes, cucumbers, feta cheese, olives, red onion, and lemon-oil vinaigrette) Day 3: - Breakfast: Cottage cheese with sliced peaches and whole grain toast - Snack 1: Turkey jerky and an orange - Lunch: Quinoa bowl with grilled chicken, roasted sweet potatoes, avocado, and a honey-mustard dressing - Snack 2: Hard-boiled egg and cherry tomatoes - Dinner: Baked cod fillet with roasted asparagus and brown rice pilaf Day 4: - Breakfast: Oatmeal with banana and walnuts - Snack 1: Edamame beans - Lunch: Whole wheat pita stuffed with grilled chicken, tabbouleh, and hummus - Snack 2: Mixed berries and cottage cheese - Dinner: Grilled steak with roasted Brussels sprouts and a side salad (mixed greens, cherry tomatoes, and balsamic vinaigrette dressing) Day 5: - Breakfast: Whole wheat toast with almond butter and sliced banana - Snack 1: Greek yogurt with honey and mixed nuts - Lunch: Chicken and vegetable stir-fry with brown rice - Snack 2: Sliced bell pepper and guacamole - Dinner: Baked chicken thighs with roasted root vegetables (sweet potatoes, carrots, and parsnips) and a side salad (mixed greens, cherry tomatoes, and lemon-olive oil vinaigrette) Grocery List: Produce: - Mixed berries - Bananas - Peaches - Oranges - Carrots - Cherry tomatoes - Cucumbers - Zucchini - Bell peppers - Onions - Roasting vegetables (asparagus, Brussels sprouts, sweet potatoes, carrots, and parsnips) - Spinach - Mushrooms - Avocado Meat and Fish: - Chicken breasts - Chicken thighs - Turkey slices - Salmon fillets - Cod fillets - Steak Dairy and Refrigerated Items: - Greek yogurt - Cottage cheese - String cheese - Hummus - Tzatziki sauce - Feta cheese - Almond butter Pantry Items: - Granola - Trail mix - Almonds - Walnuts - Dried cranberries - Pumpkin seeds - Whole grain bread - Whole wheat wraps - Quinoa - Brown rice Meal Preparation: Sunday Prep: - Wash and chop all vegetables for roasting and salads. - Cook quinoa and brown rice according to package instructions. Daily Meal and Snack Schedule: - Breakfast: Same every day. - Snack 1: Carrots and hummus, string cheese and grapes, turkey jerky and an orange, edamame beans, Greek yogurt with honey and mixed nuts. - Lunch: Grilled chicken salad, Mediterranean wrap, quinoa bowl, whole wheat pita stuffed with grilled chicken, chicken and vegetable stir-fry. - Snack 2: Apple slices with almond butter, trail mix, hard-boiled egg and cherry tomatoes, mixed berries and cottage cheese, sliced bell pepper and guacamole. - Dinner: Baked salmon fillet with roasted vegetables and quinoa, grilled chicken skewers with a Greek salad, baked cod fillet with roasted asparagus and brown rice pilaf, grilled steak with roasted Brussels sprouts and a side salad, baked chicken thighs with roasted root vegetables and a side salad. Efficient Ingredient Use: - Roasting vegetables can be used in multiple meals throughout the week, such as in salads or as a side dish. - Quinoa and brown rice can also be used in multiple meals throughout the week, such as in bowls or as a side dish. - Chicken can be used in multiple meals throughout the week, such as in salads, wraps, and stir-fry dishes.