By skyforbes 
(This post about ChatGPT for Meal Prep contains affiliate links. I may earn a commission on eligible purchases.)
If you’ve ever found yourself wondering what to plan for dinner for the next week, you’re not alone. Meal planning and grocery shopping can be time-consuming and exhausting, especially when you’re juggling marathon training, a busy family, or long work hours. As busy women, we make decisions all day and when it comes to making a meal plan and grocery list, I am beyond my level of decision fatigue.
What is Decision Fatigue?
Decision fatigue is a psychological phenomenon where the quality of decisions deteriorates after making many choices over time. This can lead to feelings of stress, overwhelm, and even decision paralysis, especially in daily tasks like meal planning or grocery shopping.
Luckily, ChatGPT can take the effort out of planning your meals and create a streamlined grocery list, all with a few prompts. I’ve been using ChatGPT recently for all my meal planning and grocery lists and it’s been such a relief! This has been such a lifesaver for me and I had to share it.
By utilizing ChatGPT for meal prep and grocery planning, you can significantly reduce this burden. ChatGPT helps streamline the decision-making process by suggesting meal ideas based on preferences, dietary needs, and available ingredients, and even generates shopping lists, freeing you from the mental strain of constantly having to decide what to cook. This not only saves time but also helps you make more thoughtful and stress-free choices.
Why Use ChatGPT for Meal Prep?
Using ChatGPT to automate meal planning and grocery shopping isn’t just convenient, it’s a game changer! Here’s why:
- Saves Time: No more scrolling through Pinterest for hours looking for meal ideas.
- Reduces Decision Fatigue: You don’t have to think about what to cook each day (or worse, what you’ll be hungry for next Thursday).
- Keeps You on Budget: A structured grocery list minimizes impulse buys.
- Supports Your Training & Lifestyle: Whether you’re fueling for long runs, feeding a family, or needing quick meals between meetings, ChatGPT can tailor recommendations to your needs.
Where to Start: Planning What to Cook
When I was younger, I wasn’t sure where to start with meal planning. I used to go to the grocery store, pick up a few random ingredients, and hope to make something incredible. More often than not, this led to wasted food and a lot of snacking (or ordering takeout). On the other hand, I thought the solution was to have hundreds of printed recipes tucked into recipe books and I still felt lost with where to start.
A better approach is to start with a plan. Before heading to the store, ask yourself:
- What’s my schedule like this week? Do I need quick meals or do I have time to cook? Do I have events to plan around or workouts scheduled after work?
- What ingredients do I already have? Do I need to use vegetables left over from last week or ingredients in the freezer?
- How many meals do I need? Consider breakfast, lunch, dinner, and snacks for the next week.
- What’s my budget? Can I find multiple recipes that use similar ingredients?
Many people, myself included, have spent hours scrolling Pinterest looking for one good recipe, only to find another just as good—but with completely different ingredients. ChatGPT helps cut through the noise by giving you a cohesive plan that keeps costs low while still offering variety.
How to Write a Good ChatGPT Prompt
If you’ve read my recent post on the best ChatGPT prompts for runners, you know that specificity is key! Here’s what to include in your prompt:
- Number of People: Are you cooking for yourself, a family of four, or meal prepping for the week?
- Dietary Restrictions: Need gluten-free, dairy-free, or vegetarian options?
- Preferred Ingredients: Love sweet potatoes? Hate mushrooms? Let ChatGPT know if you have specific taste preferences! This is also a good time to ask for suggestions for ingredients you may need to use up in your house.
- Cooking Time: Do you need meals in under 30 minutes or love using your slow-cooker? Specify the level of involvement as part of your prompt.
- Meal Types: Breakfast, lunch, dinner, or snacks?
- Budget Considerations: Want affordable meal ideas or high-quality ingredients? Do you prefer organic over non-organic?
- Shopping Preferences: I shop at Aldi and they can have a limited variety of core ingredients. I usually include this in my prompt to avoid having to stop at multiple stores (or I ask for alternative ingredient suggestions in case my location doesn’t carry specific items)
Sample ChatGPT Prompt
Here’s a sample prompt to get the best results:
“I’m training for a marathon and need a meal plan for the week that includes high-protein breakfasts, balanced lunches, and carb-rich dinners. I have 30 minutes max to cook each meal. Please also generate a grocery shopping list based on these meals. Keep it budget-friendly and include easy-to-find ingredients.”
Feel free to tweak this prompt to match your lifestyle, whether you’re meal-prepping for a busy family or just trying to make quick, healthy meals after work.
Once you get the recipe list, feel free to ask ChatGPT to remove certain recipes from the list.If you have a specific recipe you’d like to include, like a recipe from a food blog, when you have ChatGPT create your grocery list, ask it to include the ingredients as part of the shopping list.
Testing ChatGPT Recipes: What Works and What Doesn’t
I’ve tested several ChatGPT-generated recipes, and while some were total wins, others needed a little tweaking.
Here are a few that worked well for me:
Sheet Pan Steak Fajitas Recipe
Prep Time: 30 minutes
Ingredients:
- 1 lb flank steak or sirloin
- 3 bell peppers (red, green, yellow), sliced
- 1 red onion, sliced
- 2 tbsp olive oil
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- Salt & pepper to taste
- Soft Taco Tortillas
Optional: sour cream, guacamole, salsa
Instructions:
- Preheat oven to 425°F.
- Toss the sliced peppers and onion with olive oil, chili powder, cumin, garlic powder, salt, and pepper. Spread on a sheet pan.
- Lay steak on top of vegetables and season generously with salt and pepper.
- Roast for 20 minutes, flipping steak halfway through.
- Slice steak thinly and serve with tortillas and toppings of choice.
Slow Cooker BBQ Pulled Chicken Sandwiches Recipe
Prep Time: 10 minutes (cook time: 6 hours)
Ingredients:
- 2 lbs boneless, skinless chicken thighs (Aldi or Trader Joe’s)
- 1 cup BBQ sauce (Aldi’s Burman’s or Trader Joe’s Organic)
- ½ cup chicken broth
- 1 tbsp apple cider vinegar
- Burger buns (Aldi’s Brioche or Trader Joe’s Brioche)
- Coleslaw mix (optional, for topping)
Instructions:
- Place chicken thighs in the slow cooker.
- Mix BBQ sauce, chicken broth, and apple cider vinegar. Pour over chicken.
- Cook on low for 6 hours or high for 4 hours. Shred chicken with two forks and stir to coat in sauce.
- Serve on buns with optional coleslaw topping
Crockpot Chicken Tacos Recipe
Ingredients:
- 4 chicken breasts
- 1 packet taco seasoning
- 1 jar salsa (about 16 oz)
- Optional: tortillas, shredded cheese, lettuce, sour cream
Instructions:
- Add chicken breasts to the crockpot.
- Sprinkle taco seasoning over the top.
- Pour the jar of salsa over the chicken.
- Cook on low for 6-8 hours or high for 4 hours.
- Shred the chicken with two forks and serve with tortillas and toppings.
Pesto Tortellini Bake Recipe
Ingredients:
- 1 package refrigerated tortellini
- 1 cup jarred pesto
- 1 cup shredded mozzarella
- ½ cup cherry tomatoes, halved
Instructions:
- Preheat oven to 375°F.
- Cook tortellini according to package directions and drain.
- Toss cooked tortellini with pesto, then transfer to a baking dish.
- Top with mozzarella and cherry tomatoes.
- Bake for 15-20 minutes until bubbly.
The great thing about using ChatGPT is that you can refine your AI prompts to get better results. If a recipe doesn’t quite hit the mark, you can adjust the ingredients, ask for substitutions, or request simpler steps.
Creating a Smart Grocery List
Once you have your meal plan, ChatGPT can generate a grocery list categorized by section (produce, pantry, dairy, etc.), making shopping even faster. If you’re someone who likes to shop based on what’s already in your kitchen, try this prompt:
“Here are the ingredients I already have: [list items]. What meals can I make with these, and what additional ingredients do I need?”
This approach minimizes waste and makes use of what you already have at home—perfect for those who hate seeing food go to waste!
Is ChatGPT Worth It for Meal Planning?
If you’re wondering, “Is ChatGPT worth it?”, my answer is a resounding yes—especially if you struggle with planning meals in advance. It’s like having a personal assistant who takes care of the brainstorming for you. Whether you’re a marathoner needing to fuel your runs, a busy parent juggling mealtimes, or a professional with limited time to cook, ChatGPT can simplify your food routine.
Related Post: If you’re new to ChatGPT, check out my guide on the best ChatGPT prompts for runners to improve your prompts!
Ready to TryChaptGPT for Meal Prep?
Give it a shot and let me know how it works for you! Drop a comment or share your favorite ChatGPT-generated meals on social media. I’d love to hear about your experience!
Let’s wear to wander! Follow along on Instagram and Pinterest. And never miss a post by subscribing to my newsletter.