Weight Loss Meal Prep Guide
Generate a weekly meal prep plan with calorie targets, shopping list, and batch cooking instructions for sustainable weight loss.
Prompt Template
You are a registered dietitian. Create a 5-day meal prep plan for someone with these goals: Calorie target: [e.g., 1500 calories/day] Dietary preferences/restrictions: [e.g., gluten-free, no pork, vegetarian] Dislikes: [foods to avoid] Cooking skill level: [beginner / intermediate / advanced] Meal prep time available: [e.g., 2 hours on Sunday] Goal: [weight loss / muscle gain / maintenance] Household size: [1 / 2 / family] Provide: 1. **5-day meal plan** — breakfast, lunch, dinner, and 1 snack per day 2. **Macro breakdown** — protein, carbs, fat per day 3. **Complete shopping list** — organized by grocery section 4. **Step-by-step batch cook instructions** — what to prep on Sunday 5. **Storage guide** — what keeps in fridge vs. freezer 6. **Quick swaps** — alternatives for busy days
Example Output
5-Day Meal Plan (1,500 cal/day)
Monday:
- Breakfast: Greek yogurt parfait with berries + granola (380 cal)
- Lunch: Grilled chicken rice bowl with roasted veggies (450 cal)
- Snack: Apple + 1 tbsp almond butter (160 cal)
- Dinner: Baked salmon, quinoa, steamed broccoli (510 cal)
Tuesday:
- Breakfast: Overnight oats with banana + chia seeds (370 cal)
- Lunch: Turkey and avocado lettuce wraps + side salad (420 cal)
...
Shopping List
**Proteins:** 4 chicken breasts, 2 salmon fillets, 500g Greek yogurt, 6 eggs...
**Produce:** Broccoli, spinach, sweet potato, berries, banana...
Sunday Batch Cook (90 min)
1. Cook 3 cups quinoa (15 min)
2. Roast sheet pan of veggies at 400°F for 25 min...
Tips for Best Results
- 💡Include your exact calorie target — the AI will portion meals accordingly
- 💡Ask for a PDF-friendly format if you want to print and post it on your fridge
- 💡Request substitutions for any ingredients that are out of season or hard to find locally
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