by allenearnold_0tufng

Create Your Own Meal Plan Through ChatGPT

ChatGPT is a great tool! Recently a fellow creator told me about how she’s using the app to Meal Plan for herself. Now keep in mind: she’s also an NTP like myself AND she used to have a nutrition program. I got inspired to try it out for myself.

 

You’re probably wondering why in the world a person who teaches meal planning is telling you how to use ChatGPT for FREE?

 

Here’s why: I want each and every student of mine to NEVER have to pay or download another meal planning or fitness app again.

 

Meal Planning is a skill you can learn, and so is cooking. And we ONLY get better when we practice it and do it regularly, but sometimes, LIFE LIFES! We get busy, there’s too much happening AND we want to stay consistent and we want to stay FEELING great and energized.

 

And when there’s not a plan then it is that much HARDER to eat well and eat delicious foods that you love! So, when you’re in a PINCH, why not give AI a try and use that brain power for something else that excites you!

 

In my personal opinion, it’s a great start to maybe getting those ideas rolling OR if you have a particularly busy week. The biggest drawback is that it doesn’t know your skills in the kitchen or whether or not you even have access to certain ingredients like Chia seeds (more common now, but some stores still don’t carry them). Of course, you can alter your prompt to be so hyper specific that it creates the perfect meal plan for you! BUT you still have to make it happen!

 

Now let’s create a meal plan that will work for you using ChatGPT:

 

First step is to figure out YOUR specifics, and keep in mind the more specific you get the better the outcome:

 

  1. More protein (certain # of grams of protein)? Plant-Based, Gluten-Free, Allergies etc.
  2. Flavor preferences like what foods you love and don’t love (make sure ChatGPT knows this)
  3. What types of meals you want…slow cooker, 5 ingredient 15 minute meals, 30 minute meals, luxury weekend delicacies??
  4. You can also tell it exactly what you have in your fridge

 

Next step is to create the Prompt: This what I created earlier today to see if this was even something I would want to share with y’all, and it was so fun to see this come together that I decided it was totally worth you seeing the outcome:

 

“ Can you make me a 3-day meal plan with quick 20 minute recipes? I am allergic to peanuts. I prefer Mediterranean and American flavors. My favorite bloggers are halfbakedharvest.com and allenearnold.com and I like their recipes. I am trying to get about 100 grams of protein per week, but please exclude cottage cheese. I need dinners, breakfasts and lunches. I can prep breakfast and lunch the day before for ease, so recipes that can be prepped a day ahead”

ChatGPT said:

Absolutely! Here’s a 3-day meal plan with quick, flavorful recipes inspired by your preferences. Every meal can be prepped in 20 minutes or less, and breakfast/lunch is designed to be make-ahead friendly. You’ll hit your goal of ~100g protein/week (averaging ~35g/day) without cottage cheese or peanuts. Flavor profile blends Mediterranean and modern American, in the style of Half Baked Harvest and Allen Earnold.

🗓️ 3-Day Quick & Delicious Meal Plan

(Peanut-Free, High Protein, Mediterranean-American Inspired)

DAY 1

🍳 Breakfast: Savory Mediterranean Egg Muffins

  • Eggs, sun-dried tomatoes, spinach, feta, and oregano baked into muffin tins

  • Make-ahead & reheat
    Protein: ~18g (3 muffins)

🥗 Lunch: Herby Chicken & Farro Salad

  • Grilled chicken, farro, cucumber, cherry tomatoes, kalamata olives, parsley, lemon-olive oil dressing

  • Prep ahead; serve cold or room temp
    Protein: ~28g

🍽️ Dinner: Seared Salmon with Garlicky White Beans & Broccolini

  • Quick skillet-seared salmon, sautéed broccolini, and canned white beans with garlic & rosemary

  • 15-minute dinner
    Protein: ~30g

Daily Total: ~76g protein
👉 Add a protein snack (Greek yogurt, turkey jerky) if needed

DAY 2

🍳 Breakfast: Overnight Oats with Greek Yogurt & Chia

  • Rolled oats, chia seeds, almond milk, vanilla Greek yogurt, blueberries, drizzle of honey

  • Prep night before
    Protein: ~20g

🥗 Lunch: Turkey & Hummus Wraps with Arugula and Roasted Red Peppers

  • Turkey breast slices, hummus, arugula, roasted red pepper, wrapped in lavash or whole grain tortilla

  • Serve with a side of grapes or carrots
    Protein: ~25g

🍽️ Dinner: Shrimp & Zucchini Orzo with Lemon & Herbs

  • Sautéed shrimp, orzo pasta, lemon zest, parsley, and zucchini ribbons

  • One-pan, 20 min
    Protein: ~28g

Daily Total: ~73g protein

DAY 3

🍳 Breakfast: Protein Banana Pancakes (blender style)

  • 2 eggs, 1 banana, 1 scoop vanilla protein powder, pinch of cinnamon

  • Blend and griddle, serve with almond butter or berries
    Protein: ~20g

🥗 Lunch: Mediterranean Tuna Stuffed Bell Peppers

  • Canned tuna, Greek yogurt, lemon, capers, diced celery + parsley stuffed into raw or roasted bell peppers

  • Make ahead and refrigerate
    Protein: ~26g

🍽️ Dinner: Chicken Souvlaki Bowls with Quinoa & Tzatziki

  • Marinated grilled chicken, quinoa, cucumber-tomato salad, olives, drizzle of tzatziki

  • Bowl-style meal, very prep-friendly
    Protein: ~32g

Daily Total: ~78g protein

🛒 Optional Add-On Snacks

(Use as needed to meet protein or energy goals)

  • 1 boiled egg (6g)

  • 1 serving roasted chickpeas (6–7g)

  • A scoop of collagen peptides in tea/coffee (10g)

  • Turkey jerky stick (8–10g)

  • Small Greek yogurt (12–15g)

Would you like me to turn this into a printable PDF meal plan with prep notes and a grocery list?

 

You said:
yes please
You said:
Grocery List please
ChatGPT said:

Here’s your printable grocery list to go with the meal plan:

👉 Download Grocery List for 3-Day Meal Plan

Grocery List for 3-Day High-Protein Meal Plan

Proteins

  • – Eggs (at least 9)
  • – Chicken breast (2–3 fillets)
  • – Salmon fillets (2)
  • – Canned white beans (1 can)
  • – Shrimp (peeled, deveined – about 1 lb)
  • – Canned tuna (2 cans)
  • – Turkey breast slices (for 2 wraps)
  • – Greek yogurt (plain and vanilla)
  • – Protein powder (vanilla)
  • – Collagen peptides (optional for snacks)

Grains & Legumes

  • – Farro (1 cup)
  • – Orzo pasta (3/4 cup)
  • – Quinoa (1 cup)
  • – Rolled oats (1 cup)
  • – Chia seeds
  • – Whole grain tortillas or lavash wraps

Vegetables & Greens

  • – Spinach (1 small bag or bunch)
  • – Sun-dried tomatoes
  • – Cherry tomatoes (1 pint)
  • – Cucumber (2)
  • – Broccolini or broccoli (1 bunch)
  • – Zucchini (2)
  • – Bell peppers (2 large)
  • – Arugula (1 bag)
  • – Parsley (1 bunch)
  • – Celery (2 stalks)

Dairy & Cheese

  • – Feta cheese (block or crumbled)

Fruits

  • – Bananas (2)
  • – Blueberries (fresh or frozen)
  • – Lemons (3)
  • – Grapes (optional snack)

Pantry & Condiments

  • – Olive oil
  • – Garlic (1 bulb)
  • – Oregano
  • – Rosemary
  • – Salt & pepper
  • – Honey
  • – Capers
  • – Tzatziki (store-bought or homemade)

Snacks (Optional)

  • – Turkey jerky
  • – Roasted chickpeas
  • – Hard boiled eggs (prep extras)

 

 

Now: It’s Your Turn. Tell me how it turns out for you!

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