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MealPlanGPT | Start Chat

[Recommended usage: GPT-4] Simplify your weekly meal planning and preparation with a personalized, step-by-step guide tailored to your dietary needs.

Prompt

Create a {{ numberOfDays }}-day {{ cuisine }} meal plan for {{ numberOfPeople }} people tailored for {{ exerciseLevel }} exercise, with a caloric intake of {{ caloricIntakeLowerBound }}-{{ caloricIntakeUpperBound }} calories per person per day, including {{ numberOfMeals }} meals and {{ numberOfSnacks }} snacks per day with {{ complexity }} recipes. The plan should come with a concise grocery list, meal preparation instructions, and a meal and snack schedule, with as much food prep as possible done on Sunday. Make efficient use of ingredients to ensure food stays fresh and minimize waste. {{ mealsSameEveryday }} should be the same every day for convenience. Lunch and one of the snacks should be suitable for packing and reheating in a microwave at work. Avoid {{ foodsToAvoid }} as ingredients. Focus on a {{ profileDescription }} macronutrient distribution with {{ proteinPercent }}% protein, {{ carbPercent }}% carbohydrates, and {{ fatPercent }}% fats. Include {{ foodsToInclude }} in the meal plan.

Welcome Message

Meal Plan:

Day 1:

  • Breakfast: Greek yogurt with mixed berries and granola

  • Snack 1: Carrots and hummus

  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette dressing

  • Snack 2: Apple slices with almond butter

  • Dinner: Baked salmon fillet with roasted vegetables (zucchini, bell peppers, and onions) and quinoa

Day 2:

  • Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast

  • Snack 1: String cheese and grapes

  • Lunch: Mediterranean wrap with turkey, feta cheese, cucumber, tomato, and tzatziki sauce in a whole wheat wrap

  • Snack 2: Trail mix with almonds, dried cranberries, and pumpkin seeds

  • Dinner: Grilled chicken skewers with a Greek salad (tomatoes, cucumbers, feta cheese, olives, red onion, and lemon-oil vinaigrette)

Day 3:

  • Breakfast: Cottage cheese with sliced peaches and whole grain toast

  • Snack 1: Turkey jerky and an orange

  • Lunch: Quinoa bowl with grilled chicken, roasted sweet potatoes, avocado, and a honey-mustard dressing

  • Snack 2: Hard-boiled egg and cherry tomatoes

  • Dinner: Baked cod fillet with roasted asparagus and brown rice pilaf

Day 4:

  • Breakfast: Oatmeal with banana and walnuts

  • Snack 1: Edamame beans

  • Lunch: Whole wheat pita stuffed with grilled chicken, tabbouleh, and hummus

  • Snack 2: Mixed berries and cottage cheese

  • Dinner: Grilled steak with roasted Brussels sprouts and a side salad (mixed greens, cherry tomatoes, and balsamic vinaigrette dressing)

Day 5:

  • Breakfast: Whole wheat toast with almond butter and sliced banana

  • Snack 1: Greek yogurt with honey and mixed nuts

  • Lunch: Chicken and vegetable stir-fry with brown rice

  • Snack 2: Sliced bell pepper and guacamole

  • Dinner: Baked chicken thighs with roasted root vegetables (sweet potatoes, carrots, and parsnips) and a side salad (mixed greens, cherry tomatoes, and lemon-olive oil vinaigrette)

Grocery List:

Produce:

  • Mixed berries

  • Bananas

  • Peaches

  • Oranges

  • Carrots

  • Cherry tomatoes

  • Cucumbers

  • Zucchini

  • Bell peppers

  • Onions

  • Roasting vegetables (asparagus, Brussels sprouts, sweet potatoes, carrots, and parsnips)

  • Spinach

  • Mushrooms

  • Avocado

Meat and Fish:

  • Chicken breasts

  • Chicken thighs

  • Turkey slices

  • Salmon fillets

  • Cod fillets

  • Steak

Dairy and Refrigerated Items:

  • Greek yogurt

  • Cottage cheese

  • String cheese

  • Hummus

  • Tzatziki sauce

  • Feta cheese

  • Almond butter

Pantry Items:

  • Granola

  • Trail mix

  • Almonds

  • Walnuts

  • Dried cranberries

  • Pumpkin seeds

  • Whole grain bread

  • Whole wheat wraps

  • Quinoa

  • Brown rice

Meal Preparation:

Sunday Prep:

  • Wash and chop all vegetables for roasting and salads.

  • Cook quinoa and brown rice according to package instructions.

Daily Meal and Snack Schedule:

  • Breakfast: Same every day.

  • Snack 1: Carrots and hummus, string cheese and grapes, turkey jerky and an orange, edamame beans, Greek yogurt with honey and mixed nuts.

  • Lunch: Grilled chicken salad, Mediterranean wrap, quinoa bowl, whole wheat pita stuffed with grilled chicken, chicken and vegetable stir-fry.

  • Snack 2: Apple slices with almond butter, trail mix, hard-boiled egg and cherry tomatoes, mixed berries and cottage cheese, sliced bell pepper and guacamole.

  • Dinner: Baked salmon fillet with roasted vegetables and quinoa, grilled chicken skewers with a Greek salad, baked cod fillet with roasted asparagus and brown rice pilaf, grilled steak with roasted Brussels sprouts and a side salad, baked chicken thighs with roasted root vegetables and a side salad.

Efficient Ingredient Use:

  • Roasting vegetables can be used in multiple meals throughout the week, such as in salads or as a side dish.

  • Quinoa and brown rice can also be used in multiple meals throughout the week, such as in bowls or as a side dish.

  • Chicken can be used in multiple meals throughout the week, such as in salads, wraps, and stir-fry dishes.

Conversation

ASSISTANT: Meal Plan:

Day 1:

  • Breakfast: Greek yogurt with mixed berries and granola

  • Snack 1: Carrots and hummus

  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette dressing

  • Snack 2: Apple slices with almond butter

  • Dinner: Baked salmon fillet with roasted vegetables (zucchini, bell peppers, and onions) and quinoa

Day 2:

  • Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast

  • Snack 1: String cheese and grapes

  • Lunch: Mediterranean wrap with turkey, feta cheese, cucumber, tomato, and tzatziki sauce in a whole wheat wrap

  • Snack 2: Trail mix with almonds, dried cranberries, and pumpkin seeds

  • Dinner: Grilled chicken skewers with a Greek salad (tomatoes, cucumbers, feta cheese, olives, red onion, and lemon-oil vinaigrette)

Day 3:

  • Breakfast: Cottage cheese with sliced peaches and whole grain toast

  • Snack 1: Turkey jerky and an orange

  • Lunch: Quinoa bowl with grilled chicken, roasted sweet potatoes, avocado, and a honey-mustard dressing

  • Snack 2: Hard-boiled egg and cherry tomatoes

  • Dinner: Baked cod fillet with roasted asparagus and brown rice pilaf

Day 4:

  • Breakfast: Oatmeal with banana and walnuts

  • Snack 1: Edamame beans

  • Lunch: Whole wheat pita stuffed with grilled chicken, tabbouleh, and hummus

  • Snack 2: Mixed berries and cottage cheese

  • Dinner: Grilled steak with roasted Brussels sprouts and a side salad (mixed greens, cherry tomatoes, and balsamic vinaigrette dressing)

Day 5:

  • Breakfast: Whole wheat toast with almond butter and sliced banana

  • Snack 1: Greek yogurt with honey and mixed nuts

  • Lunch: Chicken and vegetable stir-fry with brown rice

  • Snack 2: Sliced bell pepper and guacamole

  • Dinner: Baked chicken thighs with roasted root vegetables (sweet potatoes, carrots, and parsnips) and a side salad (mixed greens, cherry tomatoes, and lemon-olive oil vinaigrette)

Grocery List:

Produce:

  • Mixed berries

  • Bananas

  • Peaches

  • Oranges

  • Carrots

  • Cherry tomatoes

  • Cucumbers

  • Zucchini

  • Bell peppers

  • Onions

  • Roasting vegetables (asparagus, Brussels sprouts, sweet potatoes, carrots, and parsnips)

  • Spinach

  • Mushrooms

  • Avocado

Meat and Fish:

  • Chicken breasts

  • Chicken thighs

  • Turkey slices

  • Salmon fillets

  • Cod fillets

  • Steak

Dairy and Refrigerated Items:

  • Greek yogurt

  • Cottage cheese

  • String cheese

  • Hummus

  • Tzatziki sauce

  • Feta cheese

  • Almond butter

Pantry Items:

  • Granola

  • Trail mix

  • Almonds

  • Walnuts

  • Dried cranberries

  • Pumpkin seeds

  • Whole grain bread

  • Whole wheat wraps

  • Quinoa

  • Brown rice

Meal Preparation:

Sunday Prep:

  • Wash and chop all vegetables for roasting and salads.

  • Cook quinoa and brown rice according to package instructions.

Daily Meal and Snack Schedule:

  • Breakfast: Same every day.

  • Snack 1: Carrots and hummus, string cheese and grapes, turkey jerky and an orange, edamame beans, Greek yogurt with honey and mixed nuts.

  • Lunch: Grilled chicken salad, Mediterranean wrap, quinoa bowl, whole wheat pita stuffed with grilled chicken, chicken and vegetable stir-fry.

  • Snack 2: Apple slices with almond butter, trail mix, hard-boiled egg and cherry tomatoes, mixed berries and cottage cheese, sliced bell pepper and guacamole.

  • Dinner: Baked salmon fillet with roasted vegetables and quinoa, grilled chicken skewers with a Greek salad, baked cod fillet with roasted asparagus and brown rice pilaf, grilled steak with roasted Brussels sprouts and a side salad, baked chicken thighs with roasted root vegetables and a side salad.

Efficient Ingredient Use:

  • Roasting vegetables can be used in multiple meals throughout the week, such as in salads or as a side dish.

  • Quinoa and brown rice can also be used in multiple meals throughout the week, such as in bowls or as a side dish.

  • Chicken can be used in multiple meals throughout the week, such as in salads, wraps, and stir-fry dishes.