create free chatgpt meal plan

ChatGPT Meal Plan: Time-Saving Nutrition Solution

7 mins to read.

Crafting meal plans, whether for personal use or as a nutritionist, dietitian, personal trainer, coach, or wellness professional catering to various clients, can be time-consuming. Did you know that you can streamline meal planning and save time with the help of ChatGPT? I’m Lucy, a dietitian, and in this article, I’ll show you how free ChatGPT meal plans can make your meal planning more efficient and less tedious. Furthermore, we’ll discuss the process of making a meal plan using ChatGPT and address its limitations and disadvantages.

What is ChatGPT and how can it help in creating meal plans?

ChatGPT is a smart chatbot created by OpenAI. It’s like a virtual assistant that can understand what you say and respond in a human-like way.

In different areas, including nutrition, AI, which stands for artificial intelligence, is becoming more common. AI tools such as ChatGPT, are changing how things work by making processes faster and giving helpful insights.

You can share your dietary preferences, and it will generate customized meal ideas, making the planning process easier for both individuals and professionals. It’s a time-saving tool that makes meal planning more accessible for everyone.


Step-by-step process in creating a meal plan using ChatGPT

It’s easy to navigate creating meal plans using ChatGPT. However, we have different preferences and ways of creating meal plans and recipes. Feel free to adjust the sample prompts as you see fit.

create a free chatgpt meal plan

I will be including screenshots of actual prompts made in ChatGPT 3.5. You can use the following examples or take them as a guide to create your own.

Initiate the Conversation

Start by outlining your desired ChatGPT meal plan.

  • “I need help creating a balanced meal plan for weight loss.”
  • “I’m looking to improve my gut health through a well-balanced meal plan. Can you help?”

gut health meal plan  chatgpt prompt

Specify Dietary Preferences

Clearly state your meal plan dietary preferences in the ChatGPT prompt, such as vegetarian, vegan, keto diet, or specific food restrictions.

  • “I prefer vegetarian meals with a focus on protein.”
  • “Suggest plant-based meal ideas rich in protein for a vegan lifestyle.”
  • “I’m following a keto diet. Can you provide low-carb meal options?”
  • “I follow a Mediterranean diet that emphasizes white meat and fish as the primary sources of protein.”

specify dietary preference

Include Preferred Cuisine or Ingredients

Specify any preferred cuisine or ingredients you’d like to incorporate in your ChatGPT created free meal plan.

  • “I enjoy Mediterranean dishes and have quinoa and chickpeas on hand.”
  • “Looking for keto-friendly recipes using avocados and lean meats.”
  • “I have tofu, lentils, and chickpeas and I want to use it as my main vegan protein source for this week.”

Include Preferred Cuisine or Ingredients

Ask for Meal Ideas

If you only need a few meal ideas, you can ask specific questions or create prompts to tailor the suggestions to your preferences.

  • “Give me meal suggestions that are beneficial for improving gut health.”
  • “Can you suggest a quick and healthy lunch option with these ingredients?”

chatgpt meal ideas

Ask to Create a Meal Plan

If you need a full ChatGPT meal plan for free, you can make a prompt similar to the ones shown below:

  • Create a 7 day Mediterranean meal plan based on the previous prompts.
  • Create a 7 day meal plan with breakfast, lunch, dinner based on previous prompts. Also include morning and afternoon snacks.

prompt free 7 day chatgpt meal plan

Here’s a full meal plan from ChatGPT based on the prompts in this article:


Ask for the Recipes in the Meal Plans

You can type in a prompt and then copy and paste the details of the specific meal you want a recipe for from ChatGPT. As an example, I’ll use the meal suggestion from Day 1 for breakfast.

  • Make me a one serving recipe for Greek Yogurt Parfait with fresh berries, sliced bananas, chia seeds, and a drizzle of honey.

recipe from chatgpt

Review and Refine Suggestions

Evaluate the suggestions provided by ChatGPT and consider other factors that you need like variety and practicality.

  • “I like the idea of a quinoa salad but would prefer more protein. Can you suggest alternatives?”
  • “Can you recommend variations that are higher in healthy fats for a keto diet?”
  • “Some recipes are a bit complicated. Can you suggest quick and easy ones?”

Disadvantages and Limitations of ChatGPT Meal Plans

While ChatGPT can assist in creating meal plans based on your needs, it’s crucial to be aware of certain limitations. Additionally, a disclaimer and instructions can be visible in ChatGPT as you create any prompt.

chatgpt disclaimer and instruction

ChatGPT does not include food images

If you want pictures in your recipes, you’ll need to find other ways to add non-copyrighted images to your meal plans. The free ChatGPT version 3.5 doesn’t include pictures. The paid version, ChatGPT GPT-4, can make images, but check if they meet your preferences.

ChatGPT cannot give nutrition advice

ChatGPT can provide general nutrition information and generate free meal plans based on entered prompts. However, it is crucial to double-check any information.

If your questions and prompts require nutrition or medical advice, especially those involving diets for disease management like AIP diet, it is best to seek professional advice.

accuracy in nutrition advice on chatgpt
This is the response from ChatGPT when queried about providing nutrition advice.

ChatGPT Meal Plans do not provide accurate nutrition information

When creating a free meal plan with ChatGPT, it’s crucial to acknowledge that while you can request a nutrition analysis on the recipes provided, the results may be inaccurate. Therefore, for a more accurate result, it’s recommended to utilize food databases such as USDA’s FoodData Central.

meal plan nutrition analysis in chatgpt
Answer from ChatGPT when asked if it can provide accurate nutrition analysis.

Other Efficient Meal Planning Solution for Nutrition, Fitness, and Wellness Professionals

NutriAdmin is an all-in-one professional software for nutritionists and dietitians. This can be also used as a software for coaches, and other wellness professionals. Moreover, it includes a comprehensive meal planning feature, including an automatic meal planner which makes it an excellent software for personal trainers.

If you want to create professional meal plans with accurate nutritional analysis, this could be an excellent addition to your practice. Additionally, the meal plan generator can help you make customized meal plans in as fast as 60 seconds.

You have the flexibility to customize the calories, macros percentage, number of meals, choose from 40+ diet filters, set maximum preparation time, select cooking equipment, choose ingredients commonly available in your country, specify cuisines, and exclude specific ingredients. In addition, a shopping list is generated based on the meal plan. All of this can be downloaded as a professional meal plan in PDF or sent to your clients through the client portal with your own branding.

Below is a sample meal plan from NutriAdmin’s meal plan generator.


If you’re looking for meal planning options beyond ChatGPT, our comprehensive guide to the best meal planning apps for your practice offers practical tips and insights to help you narrow down your choices.

Frequently Asked Questions