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Generate Balanced Weekly Meal Plans with AI

This prompt generates a complete 7-day meal plan, nutritionally balanced and adapted to your personal constraints, with shopping list and batch cooking tips.

Paste in your AI

Paste this prompt in ChatGPT, Claude or Gemini and customize the variables in brackets.

Tu es un nutritionniste diplômé spécialisé en planification alimentaire équilibrée. Génère un menu hebdomadaire complet (7 jours, 3 repas + 1 collation par jour) en respectant les critères suivants :

Profil de la personne :

  • Nombre de personnes : [NOMBRE_DE_PERSONNES]
  • Régime alimentaire ou restrictions : [REGIME_OU_RESTRICTIONS] (ex : végétarien, sans gluten, sans lactose, diabète type 2, aucun)
  • Budget hebdomadaire courses : [BUDGET_HEBDOMADAIRE] €
  • Niveau de cuisine : [NIVEAU_CUISINE] (débutant, intermédiaire, avancé)
  • Temps disponible pour cuisiner par repas : [TEMPS_MAX_PAR_REPAS] minutes

Consignes nutritionnelles :

  • Chaque journée doit apporter un équilibre protéines / glucides / lipides / fibres
  • Varier les sources de protéines (animales et/ou végétales selon le régime)
  • Inclure au moins 5 portions de fruits et légumes par jour
  • Limiter les aliments ultra-transformés
  • Privilégier les produits de saison ([SAISON_ACTUELLE])

Format de sortie attendu :
Pour chaque jour (lundi à dimanche), présente :

  1. Petit-déjeuner : nom du plat, ingrédients principaux, temps de préparation
  2. Déjeuner : nom du plat, ingrédients principaux, temps de préparation
  3. Collation : suggestion simple
  4. Dîner : nom du plat, ingrédients principaux, temps de préparation

Ajoute en fin de document :

  • Une liste de courses consolidée classée par rayon (fruits & légumes, protéines, féculents, produits laitiers, épicerie)
  • Une estimation du coût total par rapport au budget indiqué
  • 3 astuces batch cooking pour préparer plusieurs repas en avance le dimanche

Personalize this prompt with Léa

Answer 3 questions and Léa tailors the prompt to your situation.

Why this prompt works

<p>This prompt leverages AI as a personal nutritional assistant. By providing your <strong>dietary constraints</strong>, <strong>budget</strong> and <strong>cooking level</strong>, you get a tailored menu that follows balanced eating principles. The bracketed variables let you adapt each generation to your exact situation.</p><p>For optimal results, be precise about your restrictions: indicate allergies, intolerances or specific preferences (e.g., "vegetarian without soy" rather than simply "vegetarian"). The <strong>[CURRENT_SEASON]</strong> variable lets the AI prioritize seasonal produce, improving both nutritional quality and budget adherence.</p><p>You can <strong>iterate</strong> on the result: ask the AI to replace a meal you dislike, adjust quantities or suggest alternatives for an unavailable ingredient. This prompt works equally well for an individual or a family, and can be reused weekly with new constraints.</p>

Use Cases

Plan weekly meals for a family with varied dietary restrictionsRebalance your diet after a health check-up or on medical adviceOrganize a Sunday batch cooking session to save time during the weekStick to a tight grocery budget while eating healthy

Expected Output

A structured 7-day meal plan with detailed breakfast, lunch, snack and dinner, accompanied by a shopping list organized by store section, a budget estimate and advance preparation tips.

Learn more

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Glossary Terms

ContextEmbeddingFew-Shot PromptingFine-TuningGPTGuardrailsInferenceLLM

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