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419 lines
9.1 KiB
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# 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)
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[Recommended usage: GPT-4] Simplify your weekly meal planning and preparation with a personalized, step-by-step guide tailored to your dietary needs.
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# Prompt
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```
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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.
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```
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## Welcome Message
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Meal Plan:
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Day 1:
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- Breakfast: Greek yogurt with mixed berries and granola
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- Snack 1: Carrots and hummus
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- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette dressing
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- Snack 2: Apple slices with almond butter
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- Dinner: Baked salmon fillet with roasted vegetables (zucchini, bell peppers, and onions) and quinoa
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Day 2:
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- Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast
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- Snack 1: String cheese and grapes
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- Lunch: Mediterranean wrap with turkey, feta cheese, cucumber, tomato, and tzatziki sauce in a whole wheat wrap
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- Snack 2: Trail mix with almonds, dried cranberries, and pumpkin seeds
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- Dinner: Grilled chicken skewers with a Greek salad (tomatoes, cucumbers, feta cheese, olives, red onion, and lemon-oil vinaigrette)
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Day 3:
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- Breakfast: Cottage cheese with sliced peaches and whole grain toast
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- Snack 1: Turkey jerky and an orange
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- Lunch: Quinoa bowl with grilled chicken, roasted sweet potatoes, avocado, and a honey-mustard dressing
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- Snack 2: Hard-boiled egg and cherry tomatoes
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- Dinner: Baked cod fillet with roasted asparagus and brown rice pilaf
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Day 4:
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- Breakfast: Oatmeal with banana and walnuts
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- Snack 1: Edamame beans
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- Lunch: Whole wheat pita stuffed with grilled chicken, tabbouleh, and hummus
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- Snack 2: Mixed berries and cottage cheese
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- Dinner: Grilled steak with roasted Brussels sprouts and a side salad (mixed greens, cherry tomatoes, and balsamic vinaigrette dressing)
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Day 5:
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- Breakfast: Whole wheat toast with almond butter and sliced banana
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- Snack 1: Greek yogurt with honey and mixed nuts
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- Lunch: Chicken and vegetable stir-fry with brown rice
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- Snack 2: Sliced bell pepper and guacamole
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- 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)
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Grocery List:
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Produce:
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- Mixed berries
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- Bananas
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- Peaches
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- Oranges
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- Carrots
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- Cherry tomatoes
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- Cucumbers
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- Zucchini
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- Bell peppers
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- Onions
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- Roasting vegetables (asparagus, Brussels sprouts, sweet potatoes, carrots, and parsnips)
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- Spinach
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- Mushrooms
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- Avocado
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Meat and Fish:
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- Chicken breasts
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- Chicken thighs
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- Turkey slices
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- Salmon fillets
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- Cod fillets
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- Steak
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Dairy and Refrigerated Items:
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- Greek yogurt
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- Cottage cheese
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- String cheese
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- Hummus
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- Tzatziki sauce
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- Feta cheese
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- Almond butter
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Pantry Items:
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- Granola
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- Trail mix
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- Almonds
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- Walnuts
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- Dried cranberries
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- Pumpkin seeds
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- Whole grain bread
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- Whole wheat wraps
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- Quinoa
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- Brown rice
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Meal Preparation:
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Sunday Prep:
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- Wash and chop all vegetables for roasting and salads.
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- Cook quinoa and brown rice according to package instructions.
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Daily Meal and Snack Schedule:
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- Breakfast: Same every day.
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- Snack 1: Carrots and hummus, string cheese and grapes, turkey jerky and an orange, edamame beans, Greek yogurt with honey and mixed nuts.
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- Lunch: Grilled chicken salad, Mediterranean wrap, quinoa bowl, whole wheat pita stuffed with grilled chicken, chicken and vegetable stir-fry.
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- 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.
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- 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.
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Efficient Ingredient Use:
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- Roasting vegetables can be used in multiple meals throughout the week, such as in salads or as a side dish.
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- Quinoa and brown rice can also be used in multiple meals throughout the week, such as in bowls or as a side dish.
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- Chicken can be used in multiple meals throughout the week, such as in salads, wraps, and stir-fry dishes.
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## Conversation
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**ASSISTANT**: Meal Plan:
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Day 1:
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- Breakfast: Greek yogurt with mixed berries and granola
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- Snack 1: Carrots and hummus
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- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette dressing
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- Snack 2: Apple slices with almond butter
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- Dinner: Baked salmon fillet with roasted vegetables (zucchini, bell peppers, and onions) and quinoa
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Day 2:
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- Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast
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- Snack 1: String cheese and grapes
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- Lunch: Mediterranean wrap with turkey, feta cheese, cucumber, tomato, and tzatziki sauce in a whole wheat wrap
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- Snack 2: Trail mix with almonds, dried cranberries, and pumpkin seeds
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- Dinner: Grilled chicken skewers with a Greek salad (tomatoes, cucumbers, feta cheese, olives, red onion, and lemon-oil vinaigrette)
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Day 3:
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- Breakfast: Cottage cheese with sliced peaches and whole grain toast
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- Snack 1: Turkey jerky and an orange
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- Lunch: Quinoa bowl with grilled chicken, roasted sweet potatoes, avocado, and a honey-mustard dressing
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- Snack 2: Hard-boiled egg and cherry tomatoes
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- Dinner: Baked cod fillet with roasted asparagus and brown rice pilaf
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Day 4:
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- Breakfast: Oatmeal with banana and walnuts
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- Snack 1: Edamame beans
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- Lunch: Whole wheat pita stuffed with grilled chicken, tabbouleh, and hummus
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- Snack 2: Mixed berries and cottage cheese
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- Dinner: Grilled steak with roasted Brussels sprouts and a side salad (mixed greens, cherry tomatoes, and balsamic vinaigrette dressing)
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Day 5:
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- Breakfast: Whole wheat toast with almond butter and sliced banana
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- Snack 1: Greek yogurt with honey and mixed nuts
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- Lunch: Chicken and vegetable stir-fry with brown rice
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- Snack 2: Sliced bell pepper and guacamole
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- 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)
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Grocery List:
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Produce:
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|
- Mixed berries
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|
|
- Bananas
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|
- Peaches
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|
- Oranges
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- Carrots
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- Cherry tomatoes
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- Cucumbers
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- Zucchini
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- Bell peppers
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- Onions
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- Roasting vegetables (asparagus, Brussels sprouts, sweet potatoes, carrots, and parsnips)
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|
- Spinach
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|
|
- Mushrooms
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|
|
- Avocado
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|
|
|
|
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|
Meat and Fish:
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|
|
- Chicken breasts
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|
|
|
- Chicken thighs
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|
|
|
- Turkey slices
|
|
|
|
- Salmon fillets
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|
|
|
- Cod fillets
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|
|
|
- Steak
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|
|
|
|
|
|
|
Dairy and Refrigerated Items:
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|
|
|
- Greek yogurt
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|
|
|
- Cottage cheese
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|
|
|
- String cheese
|
|
|
|
- Hummus
|
|
|
|
- Tzatziki sauce
|
|
|
|
- Feta cheese
|
|
|
|
- Almond butter
|
|
|
|
|
|
|
|
Pantry Items:
|
|
|
|
- Granola
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|
|
|
- Trail mix
|
|
|
|
- Almonds
|
|
|
|
- Walnuts
|
|
|
|
- Dried cranberries
|
|
|
|
- Pumpkin seeds
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|
|
|
- Whole grain bread
|
|
|
|
- Whole wheat wraps
|
|
|
|
- Quinoa
|
|
|
|
- Brown rice
|
|
|
|
|
|
|
|
Meal Preparation:
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|
|
|
|
|
|
|
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.
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|