How to Plan all your Meals using ChatGPT & AI

AI can be used for all aspects of your home and work life.  One of the ways you can use AI really well is by using ChatGPT to plan out your meals!  Find out everything you need to know to meal plan using ChatGPT AI here!


Meal planning is one of those tasks that takes up so much of our time! We want to prepare and serve healthy, nutritious meals for our family, but it takes a lot of time going through recipe books, online recipes, and more to plan out a healthy week of meals.

But – enter AI! AI can be used for all kinds of things for your life and business. One of its great uses is actually in helping you meal plan for you and your family!

You could spend a few hours every week consulting books, websites and more and planning out all your meals, or you can spend just a few minutes consulting AI!

Use ChatGPT to Prepare Healthy Meal Plans

ChatGPT is an amazing AI tool that can help you out in all areas of your life. But it works really great for creating meal plans and planning out all your family’s food and nutrition.

ChatGPT can come up with meal plans, give you recipes, prepare shopping lists and more!

Read on for exactly how to prepare your weekly (or monthly) meal plans using ChatGPT.  But first – let’s clarify exactly what ChatGPT is!

What is ChatGPT?

ChatGPT is an AI-powered language model developed by OpenAI. It’s part of the Generative Pre-trained Transformer (GPT) series, specifically GPT-3.5, designed to understand and generate human-like text based on the input it receives.

This language model has been trained on a vast amount of text data from the internet, allowing it to understand context, generate coherent responses, and perform various language-based tasks. ChatGPT can engage in conversations, answer questions, assist with writing tasks, provide information, and even generate creative content across a wide range of topics.

Businesses, developers, and individuals use ChatGPT for tasks such as customer support, content creation, language translation, code generation, and more. Its versatility and ability to understand and generate human-like text make it a valuable tool in various industries and for personal use.

Currently ChatGPT is free to use.  The latest version – 4 – does cost around $20 a month and has many more capabilities, including plugins. All examples given in this article are using the free version of ChatGPT.


How to Prepare Meal Plans using ChatGPT AI

An amazing thing that you can do using ChatGPT and AI is to have it do your meal planning for you!

This will save you so much time and stress. You won’t need to go through all those recipes, books and more.  You can just tell ChatGPT what you want and need, and it will do all the work for you!

So here are the steps to meal planning with ChatGPT!

(note the responses that ChatGPT gives are longer than the example screenshots shown below. These have been edited for space purposes).

Step 1: Determine Your Food Preferences and Dietary Restrictions

Start by informing ChatGPT about any dietary preferences you have, restrictions, or specific ingredients you want to include or exclude from your meal plan (e.g., vegetarian, allergies, low-carb).

For instance, your family may not like fish. Or you have an allergy to dairy.  You may be cutting down on sugary foods and drinks, or you really want to make a lot of chicken dishes.

Use prompts such as “Prepare a healthy 7 day meal plan for a family of 4, to include breakfast, lunch and dinner.  Do not include any fish meals. One person has a dairy allergy, so avoid dairy as much as possible”

Step 2: Specify Meal Categories and Meal Frequency

Decide on the meal categories you want to plan for (breakfast, lunch, dinner, snacks) and the number of days you’re planning the meals for (e.g., weekly meal plan).

If you are doing a weekly meal plan for instance, you can specify that you want a meal plan for 7 days, to include breakfasts, lunches, dinners, and snacks.

Step 3: Ask for Meal Ideas

Engage with ChatGPT by asking for meal suggestions for each meal category based on your preferences. For example:

“ChatGPT, can you suggest healthy breakfast ideas for a vegetarian family for the next week?”

“I need quick and easy lunch options that avoid gluten. Can you help?”

“What are some flavorful dinner recipes without red meat for the next three days?”



Step 4: Gather Recipes and Suggestions

ChatGPT will provide meal ideas and recipes based on your specifications. Take note of the suggestions that interest you or ask for more details about specific recipes.

If you do not like the meals that ChatGPT creates for you – for instance the lunches it created are not lunchbox friendly for your children, tell it that:

“The lunches you suggested are great, but I really need lunches that are lunchbox friendly for my children to take to school”

Step 5: Create a Meal Plan

Compile the meal suggestions into a structured meal plan for the week. You can organize it into a table or list format, specifying the meals for each day and mealtime.

You can ask ChatGPT to organize your meal plan into a certain format – for instance, table format, list format, grid format and more.

Step 6: Generate Your Shopping List

Based on the meal plan, ask ChatGPT to generate a shopping list by listing the ingredients needed for the selected recipes.

Step 7: Optional – Get Cooking Tips and Modifications

If needed, ask for cooking tips, modifications, or ingredient substitutions to suit your preferences or dietary requirements.

Step 8: Review and Adjust

Review the meal plan and shopping list generated by ChatGPT. Make any adjustments or additions as necessary to fit your family’s needs and preferences.

Step 9: Use and Enjoy!

Use the meal plan and shopping list to guide your grocery shopping and meal preparation for the week. Enjoy the convenience of having a planned and organized menu!

Best Tips for Meal Planning with ChatGPT

1. Specific Meal Requests:

Be detailed in your requests. Specify dietary restrictions, preferred ingredients, cooking time, and the number of servings needed. For example: “Can you suggest dairy-free, gluten-free dinner recipes for four that can be prepared in under 30 minutes?”

2. Ingredient Substitutions:

Ask ChatGPT for ingredient substitutions based on what you have available. For instance: “I have chicken, but no beef. Can you suggest recipes that use chicken instead?”

3. Recipe Inspiration:

Request ideas for specific meals or cuisines. For example: “I’d like some Mediterranean-inspired dinner ideas” or “Can you suggest breakfast recipes using oats and fruits?”

4. Customized Meal Plans:

Ask for a complete meal plan for a specific duration. Specify meals for breakfast, lunch, and dinner. For instance: “Can you create a 5-day meal plan focusing on vegetarian dinners?”

5. Cooking Tips and Modifications:

Seek advice on cooking techniques, tips for better meal prep, or adjustments to suit dietary preferences. For example: “How can I make this recipe lower in carbs?” or “Can you suggest easy meal prep ideas for busy weekdays?”

6. Building Shopping Lists:

Ask ChatGPT to generate shopping lists based on the meal plans or recipes provided. For instance: “Can you create a shopping list for the meals in this week’s dinner plan?”

7. Varied Meal Options:

Request a variety of meal options to avoid monotony throughout the week. Ask for diverse cuisines, cooking styles, or protein sources for balanced nutrition.

8. Double-Check Measurements and Timing:

When ChatGPT provides recipes, double-check measurements and cooking times. ChatGPT might not account for individual preferences or kitchen variations.

9. Review and Personalize:

Review the suggestions provided by ChatGPT and personalize them according to your family’s tastes, preferences, and any specific dietary needs.

10. Experiment and Explore:

Be open to experimenting with ChatGPT’s suggestions. Use them as a starting point to explore new dishes and cooking styles.

Remember, while ChatGPT can offer guidance, it’s essential to use your judgment and preferences in creating a meal plan that best suits your needs and tastes.

Remember, ChatGPT can offer suggestions and guidance, but personal preferences and adjustments based on your family’s tastes will enhance the meal planning experience. Additionally, feel free to engage ChatGPT in a conversational manner to refine your meal planning process!


AI can be used for all aspects of your home and work life.  One of the ways you can use AI really well is by using ChatGPT to plan out your meals!  Find out everything you need to know to meal plan using ChatGPT AI here!


Leave a Reply

Your email address will not be published. Required fields are marked *