AI meal planner + grocery list
Tell an AI your budget, your diet, and what's already in your fridge — and get back a full week of meals plus a grocery list sorted by aisle. No app, no subscription. One prompt, one dinner-decision solved for the whole week.
"What's for dinner?" — asked 21 times a week
Meal planning isn't hard because you don't know food. It's hard because it's a juggling act: a budget, a diet, what you already own, what won't rot by Thursday, and what you can actually cook after work. Do it in your head and you default to the same three meals and a chaotic grocery run. An AI holds all of those constraints at once — so you plan the week in the time it takes to make coffee.
✕ The old way
Staring into the fridge at 6pm. Double-buying herbs you already have. Half a bag of spinach turning to slime. Ordering out because deciding was harder than cooking.
✓ The prompt way
One paste. A week of meals that hit your calories and budget, reuse the same ingredients so nothing's wasted, and a shopping list you can read straight off your phone in the store.
Copy this. Fill the brackets. Paste it.
Everything in [brackets] is a fill-in — change it to your real life and delete the ones that don't apply. Leave a blank and the AI makes a smart assumption and tells you what it guessed.
You are my personal meal-planning chef and dietitian. Build me a full 7-day meal plan and the grocery list to shop it — realistic, budget-aware, and matched to how I actually cook. MY DETAILS - People to feed: [2 adults] - Weekly food budget: [$95 / AED 350] - Diet & goal: [high-protein, ~1,900 kcal a day, lower carb] - Foods I love / want in: [chicken, eggs, Greek yogurt, oats, chickpeas] - Avoid / allergies: [no pork, no shellfish, nut allergy] - Weeknight cooking time: [30 min max; more on weekends] - Kitchen & skill: [air fryer + stovetop, home cook] - Cuisines I enjoy: [Mediterranean, Filipino, quick Asian] - Meals to plan each day: [breakfast, lunch, dinner + 1 snack] - Leftovers: [yes — "cook once, eat twice" is welcome] RULES 1. Stay at or under my budget. Reuse ingredients across meals so nothing rots — one bunch of cilantro should show up in 3 dishes, not 1. 2. Hit my diet and calorie/protein target. Show rough calories + protein per day. 3. Keep weeknight dinners inside my time limit; push anything longer to the weekend. 4. Don't repeat the exact same dinner twice in one week. 5. Assume I already own pantry staples (salt, oil, pepper, basic spices) — keep them off the shopping list. GIVE ME, IN THIS ORDER 1. A 7-day table — Day | Breakfast | Lunch | Dinner | Snack — with prep time noted and which meals reuse leftovers. 2. Daily totals — estimated calories + protein per day, and whether each day hits my target. 3. A GROCERY LIST grouped by store section: Produce · Meat & Seafood · Dairy & Eggs · Pantry & Grains · Frozen · Other. Format each line as "item — quantity — approx price", with a running total at the bottom. If I'm over budget, say so and suggest 2 swaps to get back under. 4. A 30-minute Sunday prep list — what to batch-cook, chop, or marinate ahead so the week runs itself. Fill any blank I left with a smart assumption, note those assumptions in one line at the top, then give me the full plan now — don't ask me follow-up questions first.
💡 Tip: paste it once, read the plan, then just reply — "swap Tuesday's dinner, I'm not feeling fish" or "make it $20 cheaper" — and it re-plans the week around your change. Save a copy with your details already filled in and it's a 10-second job every Sunday.
Three steps
Fill in the brackets
Open any AI chat, paste the prompt, and edit the [bracketed] lines to your real budget, diet, and the cuisines you actually like. Not sure on a value? Leave it — the AI will assume something sensible and tell you what it picked.
Send it and skim the plan
You'll get the week's table, the daily calorie/protein totals, the aisle-sorted grocery list, and a Sunday prep list — all in one reply. Read it like a menu. Anything you don't love, you fix in step 3.
Refine in plain English, then shop
Reply with tweaks — "more veggie dinners", "double the servings, I meal-prep", "we hate cilantro" — and it rebuilds the plan and the list together. When it looks right, shop straight off the grocery list on your phone.
A week you can actually cook — and shop
Not a vague list of recipes. A structured plan with the numbers, the timing, and the shopping run all worked out so the constraints never collide.
The 7-day plan
- ✓Breakfast, lunch, dinner + a snack for all 7 days, no repeated dinners
- ✓Prep time flagged per meal — weeknights stay under your limit
- ✓"Cook once, eat twice" leftovers mapped so you cook less
- ✓Estimated calories + protein per day vs your target
The grocery list
- ✓Grouped by store aisle so you shop in one clean loop
- ✓Quantities + rough prices, with a running total
- ✓Over budget? It flags it and offers 2 swaps to fix it
- ✓A 30-min Sunday prep list so the week runs itself
Illustrative output — your real list reflects your budget, diet and prices.
This prompt runs on any modern AI chat — no special account, free tiers included. Pick whichever you already have open.
This is the free, do-it-yourself way.
Copy the prompt, fill it in every Sunday, and you're set — that part's on the house. JARVIS does this for you automatically — wired to your real budget, your fridge, your calendar and your grocery run, so the week plans itself without you opening a chat.