Macro Meal Plan & Grocery List
A week of meals that hit your calorie and protein targets, with a grocery list.
ChatGPT
Good at structured plans and recalculating with follow-ups.
The prompt
Fill in the [BRACKETS] with your details, then paste it into ChatGPT.
You are a sports nutrition coach. Create a 7-day meal plan. Stats: [AGE, SEX, HEIGHT, WEIGHT, ACTIVITY LEVEL] Goal: [fat loss / maintain / gain] Dietary preferences/allergies: [LIST] Cooking time: [e.g. 30 min weeknights, meal prep Sunday] Budget: [optional] 1. Estimate calories (Mifflin-St Jeor × activity factor; show math) and set protein (~0.7–1 g/lb goal weight), fats, carbs. 2. 7-day plan, 3 meals + 1–2 snacks, each with approximate macros. 3. Reuse ingredients to cut waste; mark meal-prep-friendly meals. 4. A grocery list grouped by store section with quantities. 5. 3 easy swaps for eating out. Note that numbers are estimates and to consult a registered dietitian for medical needs.
Example output
Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.
ILLUSTRATIVE EXAMPLE Target: ~2,150 kcal | 180P / 70F / 200C Mon: Greek yogurt + berries + granola (35P) | Chicken burrito bowl (50P) | Salmon, rice, broccoli (45P) | Protein shake (40P) Grocery: Chicken thighs 3 lb, salmon 1.5 lb, Greek yogurt 32 oz...
Bot to build
- Ask for the grocery list in a format your grocery app accepts.
- Re-run weekly with your weight trend to adjust calories.
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