Fitness Difficulty: Intermediate

Comprehensive Meal Plan Creation for Specific Goals

This prompt guides a nutritionist and fitness expert to develop a comprehensive meal plan tailored to a specific goal. The plan will be balanced and nutritious, detailing daily intake requirements for proteins, carbohydrates, and fats. It will include meal and snack suggestions for each day of the week, specify portion sizes, and list foods to avoid. The meal plan will emphasize sustainability and flexibility for ease of adherence.

The prompt

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Act as a professional nutritionist and fitness expert with expertise in meal planning. Based on the provided [SPECIFIC GOAL], placeholder, create a detailed meal plan that is balanced and nutritious, considering the necessary daily intake of proteins, carbohydrates, and fats. Include meal and snack suggestions for each day of the week, along with specified portion sizes. Additionally, provide a list of foods to avoid. Ensure the meal plan is sustainable and easy to follow, allowing for some flexibility. Present the output as a structured meal plan that guides the user from start to finish.

Highlighted text is a blank. Swap it for your own detail before you send the prompt.

What it produces

  • Day 1: Breakfast - Oatmeal with berries (1 cup), Snack - Greek yogurt (200g), Lunch - Grilled chicken salad (150g chicken, mixed greens), Snack - Almonds (30g), Dinner - Quinoa with steamed vegetables (1 cup).
  • Day 2: Breakfast - Smoothie with spinach, banana, and protein powder, Snack - Carrot sticks with hummus, Lunch - Turkey wrap with whole grain tortilla, Snack - Cottage cheese (150g), Dinner - Baked salmon with sweet potato (150g).

How to use this prompt

Four steps, about a minute. Nothing to install and no account needed.

  1. Copy the prompt

    Use the Copy button above. The whole prompt goes to your clipboard exactly as written. Nothing is trimmed.

  2. Fill in the blanks

    Replace [SPECIFIC GOAL] with your own detail. Everything in square brackets is a blank for you to fill in.

  3. Paste it into your assistant

    Checked against ChatGPT, Claude, Gemini. It is written as plain instructions, so paste it into whichever of them you already use.

  4. Read the result, then push back

    Compare what you get to the example below. If it is close but not right, say what to change: shorter, warmer, more specific, then ask again in the same conversation.

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