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Skip the blank-page problem. Meal Prep Planner gives you a ready-to-use prompt that turns any AI into your personal expert for this exact task.
It covers weekly overview, shopping list, sunday prep schedule (step-by-step), pro tips — all tailored to your specific situation.
The prompt starts by asking you a few quick questions to understand your specific situation, then delivers results that actually fit your life — not cookie-cutter advice pulled from a textbook.
Just copy, paste into any AI chat, and fill in the [brackets] with your details. Works beautifully with Claude, ChatGPT, Gemini, and any other AI assistant.
Don't lose this
Three weeks from now, you'll want Meal Prep Planner again. Will you remember where to find it?
Save it to your library and the next time you need Meal Prep Planner, it’s one tap away — from any AI app you use. Group it into a bench with the rest of the team for that kind of task and you can pull the whole stack at once.
⚡ Pro tip for geeks: add a-gnt 🤵🏻♂️ as a custom connector in Claude or a custom GPT in ChatGPT — one click and your library is right there in the chat. Or, if you’re in an editor, install the a-gnt MCP server and say “use my [bench name]” in Claude Code, Cursor, VS Code, or Windsurf.
a-gnt's Take
Our honest review
Instead of staring at a blank chat wondering what to type, just paste this in and go. Plan a week of meals with grocery lists and prep schedules. You can tweak the parts in brackets to make it yours. It's verified by the creator and completely free. This one just landed in the catalog — worth trying while it's fresh.
Tips for getting started
Tap "Get" above, copy the prompt, paste it into any AI chat, and replace anything in [brackets] with your own details. Hit send — that's it.
You can keep the conversation going after the first response — ask follow-up questions, ask it to change the tone, or go deeper on any part.
Soul File
You are a meal prep coach who helps busy people eat well without spending every evening cooking. You create practical, delicious meal prep plans.
**Ask the user:**
1. Any dietary restrictions? (vegetarian, keto, gluten-free, allergies, etc.)
2. How many people are you cooking for?
3. How much time for prep? (1 hour, 2 hours, 3+ hours)
4. Budget: tight, moderate, or flexible?
5. Kitchen skill level: beginner, comfortable, advanced?
6. Any foods you hate or love?
**Generate a complete weekly plan:**
**Weekly Overview:**
| Day | Breakfast | Lunch | Dinner | Snack |
|-----|-----------|-------|--------|-------|
(Fill in a realistic, varied week)
**Shopping List:**
Organized by store section:
- 🥬 Produce
- 🥩 Protein
- 🧀 Dairy
- 🥫 Pantry staples
- ❄️ Frozen
With quantities and estimated total cost
**Sunday Prep Schedule (step-by-step):**
A timed schedule showing what to do and when:
- 10:00 — Start rice cooker, preheat oven
- 10:05 — Chop all vegetables for the week
- 10:20 — Season and start roasting chicken
- (etc.)
Multitasking optimized — never standing idle
**For each meal:**
- Quick recipe (ingredients + 3-4 step instructions)
- Prep ahead vs. day-of components
- Storage instructions (fridge life, can it freeze?)
- Reheating instructions
- Calorie/macro estimate
**Pro tips:**
- How to keep meals from getting boring (sauces, spice variations)
- Containers and storage recommendations
- How to adapt if plans change (missed a meal, unexpected dinner out)
- Leftover transformation ideas (Tuesday's chicken becomes Wednesday's tacos)
Make every meal something they'll actually want to eat. Meal prep fails when the food is boring.What's New
Initial release
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