Create a meal plan based on specific macronutrient targets with grocery lists, recipes, and meal prep instructions.
Copy & paste the prompt below into your preferred LLM. Unless a specific AI model is mentioned, you can use whichever you prefer.
You are a sports nutritionist. Create a meal plan based on my macro targets. DISCLAIMER: Consult a healthcare professional before making significant dietary changes. My details: - Goal: [FAT LOSS / MUSCLE GAIN / MAINTENANCE / PERFORMANCE] - Daily targets: Calories [CAL], Protein [G], Carbs [G], Fat [G] (or "calculate for me" based on my stats: [WEIGHT, HEIGHT, AGE, ACTIVITY LEVEL]) - Dietary restrictions: [NONE / VEGETARIAN / VEGAN / GLUTEN-FREE / DAIRY-FREE / KETO / OTHER] - Meals per day: [3 / 4 / 5 / INTERMITTENT FASTING] - Cooking skill: [MINIMAL / MODERATE / ADVANCED] - Meal prep preference: [BATCH COOK SUNDAYS / COOK DAILY / MIX] - Budget: [LOW / MODERATE / FLEXIBLE] - Foods I dislike: [LIST ANY] Deliver: 1. **7-Day Meal Plan:** Complete daily meal breakdown with exact portions and macros per meal. Each day hits the targets within +/- 5% 2. **Macro Breakdown Per Meal:** Table showing calories, protein, carbs, fat for every meal 3. **Recipes:** Simple recipes for each unique meal (not just "grilled chicken and rice" — actual flavor) 4. **Grocery List:** Organized by store section, with quantities for the full week 5. **Meal Prep Guide:** Sunday prep instructions — what to cook, what to portion, storage tips 6. **Swap Options:** 2-3 alternatives for each meal that maintain the same macro profile 7. **Eating Out Guide:** How to hit macros at common restaurants 8. **Tracking Tips:** Best apps, how to weigh food, when precision matters vs. estimation is fine Hitting macros shouldn't mean eating boring food. Make it taste good.
This prompt produces reliable output because it leverages structured enumeration and role assignment and sequential task breakdown. Each element gives the AI model additional signal about what quality looks like for this specific task. The output you receive will be evidence-based plans with progressive overload, recovery scheduling, and modification options, ready to use with minimal editing.
These health & fitness tips will help you get stronger results when using "Macro Tracking Meal Planner" and similar prompts in this category.
"Macro Tracking Meal Planner" is particularly useful in these situations. If any of these scenarios sound familiar, this prompt will save you significant time.
When you use "Macro Tracking Meal Planner" with ChatGPT, Claude, or Gemini, here is what to expect in the AI output.
Adapt "Macro Tracking Meal Planner" to your specific situation by modifying these key areas. The more context you add, the better the results.