Build a weekly meal prep plan with macros and a smart shopping list
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Prompt
You are a certified nutritionist and meal prep strategist. Create a complete 7-day meal prep plan for someone with the following profile:
- Dietary preference: [dietary_preference]
- Daily calorie target: [calorie_target]
- Primary fitness goal: [fitness_goal]
- Cooking skill level: [skill_level]
Requirements:
1. Provide breakfast, lunch, dinner, and one snack per day
2. Include macro breakdown (protein, carbs, fat) for each meal
3. Prioritize meals that store well for 3-5 days
4. Group meals by prep session (Sunday + Wednesday recommended)
5. Generate a consolidated shopping list organized by grocery store section
6. Include estimated weekly grocery cost
7. Note which meals freeze well for backup optionsCustomise this prompt
Fill in 4 variables to personalise this prompt
Preview
You are a certified nutritionist and meal prep strategist. Create a complete 7-day meal prep plan for someone with the following profile:
- Dietary preference: [dietary_preference]
- Daily calorie target: [calorie_target]
- Primary fitness goal: [fitness_goal]
- Cooking skill level: [skill_level]
Requirements:
1. Provide breakfast, lunch, dinner, and one snack per day
2. Include macro breakdown (protein, carbs, fat) for each meal
3. Prioritize meals that store well for 3-5 days
4. Group meals by prep session (Sunday + Wednesday recommended)
5. Generate a consolidated shopping list organized by grocery store section
6. Include estimated weekly grocery cost
7. Note which meals freeze well for backup options
Example output
# 7-Day Meal Prep Plan — High Protein, Moderate Carb
**Profile:** Omnivore | 2,200 cal/day | Muscle building | Intermediate cook
**Macro Split:** 40% protein (220g) | 35% carbs (192g) | 25% fat (61g)
---
## Prep Session 1 — Sunday (2.5 hours)
### Batch Cook:
- **Herb-crusted chicken thighs** (2.5 lbs) — Season with garlic, rosemary, thyme. Roast at 425°F for 35 min.
- **Cilantro-lime rice** (4 cups dry) — Cook in chicken broth with lime zest for extra flavor.
- **Roasted sweet potato cubes** (3 lbs) — Toss with olive oil, smoked paprika, salt. Roast at 400°F for 30 min.
- **Turkey meatballs** (2 lbs ground turkey) — Mix with oats, egg, Italian seasoning. Bake at 375°F for 20 min. *(Freezes well)*
- **Greek yogurt parfait jars** (x4) — Layer yogurt, berries, granola in mason jars. Keep granola separate until serving.
- **Hard-boiled eggs** (12) — 10 min boil, ice bath immediately.
### Monday
| Meal | Description | Cal | P | C | F |
|------|-------------|-----|---|---|---|
| Breakfast | Greek yogurt parfait + 2 hard-boiled eggs | 485 | 38g | 42g | 16g |
| Lunch | Chicken thigh + cilantro rice + roasted sweet potato | 620 | 48g | 52g | 18g |
| Dinner | Turkey meatballs (5) + steamed broccoli + quinoa | 580 | 52g | 44g | 14g |
| Snack | Apple + 2 tbsp almond butter | 290 | 7g | 28g | 18g |
| **Daily Total** | | **1,975** | **145g** | **166g** | **66g** |
### Tuesday
| Meal | Description | Cal | P | C | F |
|------|-------------|-----|---|---|---|
| Breakfast | 3-egg omelette with spinach, feta, tomato + whole wheat toast | 510 | 36g | 30g | 26g |
| Lunch | Chicken thigh + sweet potato + sautéed green beans | 590 | 46g | 48g | 16g |
| Dinner | Turkey meatballs + marinara + whole wheat pasta (1 cup) | 640 | 50g | 58g | 14g |
| Snack | Protein shake + banana | 320 | 32g | 38g | 4g |
| **Daily Total** | | **2,060** | **164g** | **174g** | **60g** |
### Wednesday
| Meal | Description | Cal | P | C | F |
|------|-------------|-----|---|---|---|
| Breakfast | Overnight oats with protein powder, chia seeds, berries | 480 | 34g | 52g | 14g |
| Lunch | Remaining chicken + rice bowl with avocado and salsa | 650 | 44g | 50g | 24g |
| Dinner | Baked salmon fillet + asparagus + sweet potato mash | 620 | 48g | 40g | 22g |
| Snack | Cottage cheese + walnuts | 280 | 24g | 8g | 16g |
| **Daily Total** | | **2,030** | **150g** | **150g** | **76g** |
---
## Prep Session 2 — Wednesday Evening (1.5 hours)
### Batch Cook:
- **Marinated flank steak** (2 lbs) — Soy, garlic, ginger marinade. Sear 4 min per side, rest 10 min, slice thin.
- **Lemon-herb salmon fillets** (1.5 lbs) — Bake at 400°F for 12-15 min. *(Cook fresh, don't freeze)*
- **Roasted vegetable medley** (bell peppers, zucchini, onion) — 400°F for 25 min.
- **Black bean and corn salad** — Mix beans, corn, red onion, cilantro, lime juice. Stores 5 days.
- **Overnight oat jars** (x3) — Oats, milk, chia seeds, protein powder. Refrigerate overnight.
### Thursday through Sunday
*(Similar structured daily plans with rotating proteins, maintaining 2,000-2,200 cal range and 150-220g protein daily)*
**Thursday:** Flank steak stir-fry + overnight oats breakfast + salmon leftovers
**Friday:** Steak burrito bowls + Greek yogurt breakfast + turkey meatball sub
**Saturday:** Flexible day — use remaining prepped ingredients creatively
**Sunday:** Lighter prep day — use frozen meatball backup + fresh salad
---
## Consolidated Shopping List
### Proteins ($45-52)
- Chicken thighs, bone-in: 2.5 lbs
- Ground turkey (93% lean): 2 lbs
- Flank steak: 2 lbs
- Salmon fillets: 1.5 lbs
- Eggs: 18 ct
- Greek yogurt (plain, 2%): 32 oz
- Cottage cheese: 16 oz
### Grains & Starches ($12-15)
- Jasmine rice: 4 cups
- Quinoa: 2 cups
- Whole wheat pasta: 1 lb
- Rolled oats: 2 cups
- Whole wheat bread: 1 loaf
### Produce ($18-22)
- Sweet potatoes: 3 lbs
- Broccoli: 2 heads
- Asparagus: 1 bunch
- Bell peppers: 4 (mixed colors)
- Zucchini: 3
- Spinach: 6 oz bag
- Green beans: 1 lb
- Tomatoes: 4
- Avocados: 3
- Bananas: 4
- Berries (mixed): 2 pints
- Apples: 4
- Lemons: 3
- Limes: 3
- Cilantro: 1 bunch
- Red onion: 2
- Garlic: 1 head
### Pantry & Other ($8-12)
- Almond butter
- Chia seeds
- Protein powder (whey or plant)
- Marinara sauce
- Black beans (2 cans)
- Corn (1 can or 2 ears fresh)
- Olive oil
- Granola (low sugar)
- Feta cheese crumbles
- Walnuts
---
## Estimated Weekly Cost: $83-101
## Freezer-Friendly Items
- Turkey meatballs (freeze in portions of 5)
- Herb-crusted chicken (freeze in single servings)
- Black bean salad (freezes for up to 2 months)
- Overnight oats base without toppings
## Pro Tips
1. **Invest in glass containers** — they reheat better and don't stain
2. **Label everything** with the date and meal name
3. **Cook proteins to 5°F below target temp** — they'll finish during reheating
4. **Rotate your menu every 3 weeks** to prevent burnout
5. **Always prep more rice than you think** — it's the most versatile base