Vitruvian Fitness Meal Planning ChatGPT Prompt Guide

Tom Wigginton • April 4, 2025

Why Busy Families Might Consider Using ChatGPT for Meal Planning

Meal planning with ChatGPT is like having a personal chef and nutritionist living in your home. For busy families juggling after-school chaos, work deadlines, and the ever-present question of “What’s for dinner?”, this tool can whip up a five-day meal plan that hits your macros, respects allergies, and still gets a thumbs-up from picky eaters. It’s fast, easy, and weirdly fun—like discovering a new recipe that both your kids and your in-laws will actually eat without complaint.


But it’s not just about survival mode. Let’s say you’ve got a new romantic interest who’s into obscure natural wines and used to Michelin-starred dining. Or maybe your cousins are flying in from Italy and you're feeling bold enough to host. Ask ChatGPT for a plan that pairs well with a Barolo and shows off your ability to pronounce cacio e pepe correctly. You can impress the foodie, accommodate the vegan, navigate the nut allergy, and still find time to watch a show with the family. Whether you need simple or sensational, ChatGPT is the sous-chef that never sleeps and always has a plan.


The key to getting anything worthwhile out of ChatGPT is mastering the prompts. What follows is a quick-start guide to help you get something truly useful, fast.

But before you poo-poo the use of AI, let me remind you: in each of the last six decades, we’ve all had to learn a new way to access information. To wit:


  • 1960s–70s: Card catalogs and microfiche at the library
  • 1970s–80s: Encyclopedias
  • 1990s: America Online, CD-ROMs, and Ask Jeeves
  • 2000s: Google and Wikipedia
  • 2010s: YouTube and online courses
  • 2020s: ChatGPT and large language models


Resisting this tool just because it's new is like refusing to upgrade from a rotary phone to a touch-tone (or a flip phone to a smart phone, whatever 🤪). Sure, you can stick with the old way—but why would you?


So, here’s a simple guide to get you started. I suggest taking it slow:


Ask it for help with one meal. Then a meal for two. Ask it to compare a Mediterranean dinner to a Whole30 dinner. Hone your prompting skills, go shopping, and let the tool work for you.


Bon appétit!



🍎 How to Get the Best Meal Plan (From ChatGPT or Any AI Assistant)


Want custom, no-fluff meal plans that match your goals, preferences, and schedule? Use this prompt template to get amazing results every time.


✅ Best Meal Planning Prompt Format


"Create [X] meals per day for [Y] days for [Z] people. The plan should follow a [specific diet style] and hit approximately [calorie target] per day with macros of [protein/carb/fat targets]. Include a complete shopping list of all ingredients needed to make every meal."


🌟 Examples:

  • "Create 3 meals per day for 7 days for 2 adults following a Mediterranean diet. Total calories per person should be around 2,000 per day, with 30% protein, 40% carbs, and 30% fat. Include a full shopping list."

  • "Give me 5 keto meals per weeknight for one person. 50g protein, under 20g carbs per meal. Keep it simple to prep. Include a shopping list organized by category."


  • "I want 10 high-protein, low-prep meals that a 50-year-old strength training woman could use to support fat loss. Must be gluten- and dairy-free. No eggs. Include the macros and shopping list."


Optional Details That Improve Results


🌟Helpful Info You Can Include


  • Protein Preferences

             - e.g. “No pork,” “Mostly plant-based,” “Uses whey protein”

  • Allergies/Aversions

             - e.g. “No dairy,” “No gluten,” “I hate mushrooms”

  • Time to Prep

             - e.g. “Under 30 minutes,” “Batch cook on Sundays”

  • Food Philosophy

             - e.g. “Whole30,” “No seed oils,” “Organic only”

  • Budget

             - e.g. “Keep cost low,” “Trader Joe’s ingredients preferred”

  • Tools/Appliances

             - e.g. “I have an Instant Pot,” “Microwave only”

  • Macro Precision Level

             -  e.g. “Ballpark is fine,” or “I want precise, calculated

                 macros”


🛒 Shopping List Preferences


Ask for:


  • ✅ By grocery store section (Produce, Proteins, Pantry, etc.)

  • ✅ By meal (e.g., all items for Monday breakfast)

  • ✅ Total quantities (best for batch cooking)






🔹Add-Ons You Can Request


"Also include..."


  • Prep instructions or tips for each meal

  • A downloadable PDF version

  • Daily and per-meal macro breakdowns

  • Ingredient swaps (vegetarian, dairy-free, low-FODMAP, etc.)

  • Estimated cost of groceries


Need help crafting your prompt? Just ask us at Vitruvian Fitness — we do this all the time.




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