Claude Prompt to Plan Weekly Meals Copy Paste

Stop staring at an empty fridge at 6pm wondering what to make. This prompt builds a weekly meal plan and grocery list that fits your diet, time, and what you already have.

Works Best With: Claude | Also works with: ChatGPT, Gemini

The Prompt

Create a weekly meal plan.

Household:
– Number of people: [#]
– Dietary restrictions: [ALLERGIES, PREFERENCES]
– Cooking skill: [BEGINNER / INTERMEDIATE / ADVANCED]
– Time available per meal: [MINUTES]

What I have:
– Proteins: [LIST]
– Produce: [LIST]
– Pantry staples: [LIST]

Goals:
– Budget per week: [$]
– Variety: [HIGH / MODERATE / LOW]
– Meal prep friendly: [YES / NO]

Output:
1) 7 dinners with recipes
2) Organized grocery list
3) Prep steps for Sunday
4) Leftover strategy

When to Use This Prompt

• Sunday meal planning is eating up your afternoon
• You’re tired of making the same 5 things on rotation
• You want to use what’s in your fridge before it goes bad
• You need a grocery list that doesn’t result in impulse buys

What You’ll Get

You’ll get 7 dinner ideas using what you have, an organized grocery list by store section, Sunday prep steps to save weeknight time, and a leftover repurposing strategy.

Why This Prompt Works

• Inventory-first: Minimizes food waste by using what you have

• Time-realistic: Matches recipes to your actual available cooking time

• Budget-aware: Keeps you from overbuying or choosing expensive proteins

• Prep strategy: Front-loads work to Sunday so weeknights are easier

How to Customize This Prompt

1. [DIETARY RESTRICTIONS] — Be specific: ‘gluten-free, no shellfish’ not just ‘allergies’
2. [TIME AVAILABLE] — Weeknight reality check: 20-30 minutes is honest
3. [WHAT I HAVE] — List everything; the prompt will build around it
4. [VARIETY] — High = never repeat proteins; Low = chicken 4 times is fine

Pro Tips

• Take inventory first: Spend 5 minutes checking your fridge/pantry before running the prompt

• Theme nights: Add ‘Taco Tuesday’ or ‘Pasta Friday’ to the prompt for routine

• Batch cook: Ask for 2-3 recipes that scale up for leftovers

• Track winners: Screenshot meals your family loved and request similar next week