Writesonic Prompt for Weekly Meal Plan

This prompt helps you create a complete week of meal plans tailored to your dietary preferences, budget, and cooking skills. Perfect for busy families, meal prep enthusiasts, and anyone looking to eat healthier without the daily “what’s for dinner” stress. Writesonic will generate balanced meals with shopping lists that make grocery trips efficient.

Works Best With: Writesonic | Also works with: ChatGPT, Claude, Jasper

The Prompt

Create a 7-day meal plan for [NUMBER OF PEOPLE] with breakfast, lunch, and dinner.

Dietary requirements:
– Dietary restrictions: [VEGETARIAN, VEGAN, GLUTEN-FREE, KETO, etc.]
– Allergies: [LIST ANY FOOD ALLERGIES]
– Dislikes: [FOODS TO AVOID]
– Cuisine preferences: [ITALIAN, MEXICAN, ASIAN, etc.]

Practical constraints:
– Weekly budget: [TOTAL GROCERY BUDGET]
– Cooking skill level: [BEGINNER, INTERMEDIATE, ADVANCED]
– Max prep time per meal: [X MINUTES]
– Kitchen equipment: [WHAT YOU HAVE – e.g., instant pot, air fryer]

For each day provide:
– Breakfast, lunch, and dinner with brief descriptions
– Estimated prep and cook time
– Approximate cost per meal
– Use common ingredients across meals to minimize waste

At the end, include:
– Complete grocery shopping list organized by category
– Total estimated weekly cost
– Meal prep suggestions (what can be made ahead)

When to Use This Prompt

• You’re tired of eating the same meals on repeat and want variety
• You want to save money by planning meals before you grocery shop
• You’re trying to eat healthier but don’t know what to cook
• You’re meal prepping for the week and need an organized plan

What You’ll Get

The AI will generate a complete 7-day meal plan with 21 meals designed to fit your dietary needs and budget constraints. Each meal includes prep and cook times so you can plan your week realistically, approximate costs to stay on budget, and strategic ingredient overlap to reduce grocery waste. You’ll also get a categorized shopping list for efficient grocery runs, total weekly cost estimation, and meal prep tips for making multiple meals ahead on Sunday.

Why This Prompt Works

• Comprehensive constraints: Including dietary needs, budget, skill level, and time ensures realistic, achievable meal plans

• Ingredient efficiency: Requesting common ingredients across meals prevents buying items you’ll only use once

• Organized shopping list: Categorizing by grocery store sections (produce, dairy, etc.) makes shopping faster and easier

• Meal prep guidance: Adding prep-ahead suggestions helps batch cooking and saves time during busy weeknights

How to Customize This Prompt

1. [NUMBER OF PEOPLE] — Specify household size: “2 adults,” “family of 4 with 2 young kids,” etc.
2. [DIETARY RESTRICTIONS] — List all relevant diets: vegetarian, low-carb, dairy-free, paleo
3. [FOOD ALLERGIES] — Critical for safety: nuts, shellfish, soy, etc.
4. [FOODS TO AVOID] — Personal preferences: “no mushrooms,” “no spicy food”
5. [CUISINE PREFERENCES] — Guide flavor profiles: Mediterranean, comfort food, Asian-inspired
6. [TOTAL GROCERY BUDGET] — Be specific: “$100/week” or “$50 for two people”
7. [COOKING SKILL LEVEL] — Determines recipe complexity and technique requirements
8. [X MINUTES] — Realistic time constraints: “30 minutes” for weeknights, “60 minutes” for weekends
9. [KITCHEN EQUIPMENT] — Mention special tools to enable specific cooking methods

Pro Tips

• Specify leftover strategy: Add “include 2 dinners that provide leftovers for next-day lunches” to reduce cooking frequency

• Seasonal ingredients: Request “use seasonal produce for [current month]” to get fresher, cheaper ingredients

• Theme nights: Include “Meatless Monday, Taco Tuesday” traditions to add structure kids will love

• Nutrition targeting: Add “aim for high protein meals” or “include 5 servings of vegetables daily” for specific health goals