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Use this when you want to eat a bit better without a strict diet. It builds a simple weekly outline with a shopping list and three easy swaps toward your goal, and sends medical questions to a professional.
Works inChatGPTClaudeGemini
Help me plan balanced meals for one week.
My goal: [MORE ENERGY / EATING MORE VEGETABLES / LESS SUGAR / A STEADIER ROUTINE]
Foods I enjoy: [LIST]
Foods I avoid or cannot eat: [LIST AND ALLERGIES]
Cooking time and budget: [DETAILS]
Give me a simple weekly meal outline with breakfast, lunch, dinner and snacks, a shopping list and three easy swaps that move me toward my goal. This is general information. Please check with a doctor or registered dietitian about medical conditions, medicines or weight loss targets.
Tip: Change one meal at a time. Small changes last longer than a full reset.
What to fill in
Before you send it, replace the parts in [square brackets] with your own details:
More energy / eating more vegetables / less sugar / a steadier routine
List
List and allergies
Details
How to use this prompt
Press Copy this prompt.
Open ChatGPT, Claude or Gemini and paste it into a new chat.
Replace the [BRACKETS] with your details, then send it.
If the first answer is close but not right, reply with what to change. Short follow-ups work well.
Everything here is free. The free versions of the big chat tools are enough. Keep private details such as account numbers, passwords and full addresses out of any AI chat.