Meal Planning with ChatGPT

How I Use ChatGPT to Plan a Week of Meals in Minutes

Every Sunday night, I used to sit down with a pen, a piece of paper, and my grocery store flyer… and instantly feel stuck. I wanted to cook fresh, seasonal meals, keep things healthy, and avoid wasting food — but my brain would go blank.

Then I discovered something game-changing: I could hand all that mental work over to ChatGPT. Now, I can go from “What’s for dinner?” to a full 5-day menu, complete with recipes, grocery list, and prep schedule in less than 10 minutes.

Why I Use ChatGPT for Menu Planning

I’ve found ChatGPT to be the perfect “kitchen assistant” because it can:

Suggest recipes using seasonal produce and sale items from my weekly store ad.
Scale portion sizes (important when one of us eats for three!).
Create step-by-step recipes with prep & cook times.
Build a grocery list organized by store section — so I’m not zig-zagging around the store.
Give me a daily prep schedule so I’m never scrambling at 5 p.m.

How I Do It (Step-by-Step)

Step 1 – Gather My Info
Before I even open ChatGPT, I gather:

The number of days I want to plan for (usually 5).
How many people I’m cooking for (in my case, 2 — but one’s a big eater).
Any dietary needs or ingredient preferences.
My grocery store’s weekly ad so I can use what’s fresh and on sale.

Step 2 – Ask the Right Prompt
Here’s the exact prompt I use:

Plan 5 days of quick, nutritious dinners for 2 people, but one person eats for 3. Base the meals on seasonal produce from my store ad (attached). Include menus, full recipes with prep & cook times, a grocery list organized by store section, and a daily prep schedule.

😍Grab more of my Meal Planning ChatGPT prompts here!

Step 3 – Review & Customize
Once ChatGPT gives me a menu, I make quick adjustments:

Swap out any meals we’re not in the mood for.
Add a few one-pan dinners for busy nights.
Make sure there’s enough variety for the week.

A Real Example from This Week

This week, my store ad had fresh halibut, Hatch chiles, peaches, portabella mushrooms, and mangos. Here’s what ChatGPT planned for me:

Grilled Halibut with Hatch Chile & Peach Salsa — fresh-cooked with a tangy-sweet kick.
One-Pan T-Bone Steak with Portabella Mushrooms & Grapes — rich, savory, and minimal cleanup.
Mango-Habanero Chicken Thighs — roasted with bell peppers and served over coconut rice.
Quick Blackened Ahi Bowls — seared tuna over quinoa with avocado and cucumber.
Hatch Chile & Provolone Veggie Quesadillas — cheesy, spicy, and ready in 20 minutes.

ChatGPT also gave me a grocery list sorted by section and a night-by-night prep plan — meaning I could shop efficiently and know exactly when to marinate, chop, or preheat.

Extra Ways I’ve Used ChatGPT for Meal Planning

Freezer meals: I’ve asked for a week’s worth of dinners I could prep ahead and freeze.
Leftovers makeovers: I’ve had ChatGPT turn roast chicken into soup, tacos, and wraps.
Special events: I used it to create a make-ahead plan for a weekend with 20 guests — complete with recipes, shopping list, and freezing instructions.

Final Thoughts

Now, menu planning is no longer a chore. In just a few minutes, ChatGPT helps me create meals that are seasonal, nutritious, and easy to make — all while keeping my grocery trips focused and my week stress-free.

If you’re tired of the “What’s for dinner?” spiral, try it for yourself. Upload your store flyer, give it your details, and let your AI kitchen assistant do the hard work — so you can get back to enjoying dinner, not dreading the planning.