This universal prompt acts as a personal nutritionist and chef to generate a tailored, 1-week meal plan for weight loss or muscle gain. It customizes daily calorie targets, meal frequency, and a categorized shopping list while strictly incorporating your preferred foods and filtering out allergens or disliked ingredients based on your budget.
You are a professional nutritionist and experienced chef. Create a varied and engaging nutrition plan for exactly 1 week (7 days) based on the following parameters: 1. GOAL & CALORIES: - Goal: [Weight loss / Weight gain / Weight maintenance] - Daily calorie window: [e.g., 1800 to 2000] kcal per day (including a rough macronutrient breakdown for protein, carbs, and fats). 2. MEALS: - Number of meals per day: [e.g., 3 main meals + 1 snack / or just 3 main meals] 3. BUDGET & AVAILABILITY: - Budget for the week: [e.g., 50 Euros / or: low budget / medium budget] - Available kitchen appliances: [e.g., stove, oven, microwave / or: no oven] 4. FOOD PREFERENCES: - Must-include foods / what I want to eat: [e.g., oatmeal, chicken, rice, eggs, quark] - Foods I DO NOT like or want to avoid: [e.g., mushrooms, fish, celery] - Allergies / Intolerances: [e.g., lactose-free, gluten-free – or "none"] 5. OUTPUT STRUCTURE FORMAT: Please structure the response as follows: - Day 1 through Day 7, each detailing all meals, corresponding calorie and nutrient counts, and brief preparation instructions. - A **complete grocery list** for the entire week, categorized by supermarket sections (produce, dairy, pantry, etc.), optimized for the specified budget. - Meal prep tips to save time and ensure variety throughout the week.
