Fliptake

Free tool

Meal-Plan Prompt Generator: A Week of Dinners from AI

Answer eight quick questions and get a copy-paste prompt that gets ChatGPT, Claude or Gemini to plan your week of dinners and write the grocery list too.

Runs entirely in your browser. Nothing you type is uploaded or stored, and there's no account to create.

DRAFT — not indexed. Fill every OWNER marker, then set `draft: false`.

Any dietary needs?

Tick everything that applies. Leave blank if none.

Roughly what you want to spend on groceries for the week. Leave 0 to skip.

$
Cuisines you want to see

Ingredients nobody will eat, or a dish you had too much of last week.

Most people need fewer than seven once takeaway and eating out are counted.

Why this exists

The hardest part of getting a useful meal plan out of an AI assistant isn’t the assistant — it’s the asking. Type “give me a meal plan” and you’ll get seven days of generic, mildly aspirational dinners that ignore your budget, assume you own a spice rack you don’t, and hand you a grocery list sorted by recipe instead of by aisle. You end up doing the work anyway.

A good meal-plan prompt has to do four things at once: state your constraints before asking for anything, name the exact output format you want, insist the grocery list is grouped the way a supermarket is actually laid out, and tell the assistant what to do when your constraints contradict each other. Most people write one line and get one line’s worth of quality back.

This tool writes that prompt for you. Answer the questions above — how many people, how many nights, what nobody will eat, how long you’re willing to stand at the stove — and it assembles a detailed, specific request you can paste into any assistant.

What you get back

Paste the generated prompt and you should get a numbered plan for the number of dinners you asked for, each with a realistic time estimate and a cost estimate; a grocery list grouped by supermarket section with quantities already combined across recipes; a short list of cupboard staples to check before you shop so you don’t buy your third jar of cumin; and a prep-ahead note for anything worth doing on Sunday.

The prompt also tells the assistant to speak up if your constraints clash — asking for gluten-free, nut-free, under $80 and under 15 minutes a night is a genuinely hard brief, and you want to be told which one got stretched rather than discovering it on Wednesday.

Getting more out of it

Treat the first plan as a draft. The people who get the most out of this are the ones who push back: swap two meals, ask for the list re-costed at a different budget, or ask it to double one recipe for lunches. The prompt is built so the assistant has enough context to make those edits without losing the thread.

Pricing and features last checked: . AI apps change their prices often — confirm on the company's own site before you pay.

Common questions

Do I need a paid ChatGPT or Claude subscription?
No. This prompt works on the free tier of every major assistant. Paid tiers tend to be a bit better at holding all your constraints in mind at once — particularly if you have several allergies to juggle — but the free versions handle a normal week fine.
Is my information saved anywhere?
No. The prompt is assembled in your browser using JavaScript and never leaves your device — there is no server here to send it to. Close the tab and it's gone. What happens after you paste it into an assistant is governed by that company's privacy policy, so avoid putting medical details or anything identifying into the 'avoid' box.
The plan it gave me was unrealistic. What now?
Reply to the assistant rather than starting over — that's the part most people skip. Tell it which meals were too fiddly and ask it to swap just those, keeping the rest. Saying "replace nights 2 and 4 with something I can make in 20 minutes, and update the grocery list" works far better than asking for a whole new plan.