[Template] How I meal plan to be more productive

Save time + eat healthy

Author

Jennifer Chou
April 08, 2024

Sponsored by

Last week I caught myself eating dinner at 11pm.

The dinner was apples and peanut butter 😩

That’s how I realized I needed to start meal planning. Here’s how I did it, and a template so you can do the same.

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Meal plan template

I made this allergen-friendly template in 2022. It’s:

  • Vegan

  • Low-FODMAP

  • Nut-free

  • Soy-free

If you want something more customized, keep reading the section below!

How I create customized meal plans

First, I shared my meal schedule with ChatGPT. I included my location so it could pick food that was local and in season for me.

i'm a vegan living in surrey, BC canada. i have a flexible schedule (I tend to wake up around 12pm so I eat brunch and dinner), but i don't have too much time to spend on food. Help me come up with a meal plan that I can prepare every weekend so I can have all my meals ready for the entire week. Include a grocery list and recipes

I didn’t like some of the recipes ChatGPT gave me, so I made adjustments.

I listed out food I liked, asked for food that was in season, and asked for more protein-rich foods (needed it to recover from dislocating my kneecap).

Here’s a prompt you can use:

You’re an expert nutritionist assigned to help me plan my meals. Take a deep breath and think step by step. I live in [insert country here] and require [list meal details here, like how many meals per day, how flexible your schedule is, whether you want more protein because you’re training, etc.]. I tend to like food like [insert types of food you like here]. Create a meal plan I can prepare every weekend so I can have all my meals ready for the entire week. Include a grocery list and recipes. If you do a good job, I’ll tip you $500. If you don’t, I’ll be very sad.

(I had to add all the extra stuff about deep breath, tipping, being sad, etc. because apparently ChatGPT gives you better quality responses 😅)

You can customize your plan more after you get a response, like “remove this meal, replace it with something more protein-rich.”

When I used this prompt, ChatGPT even gave me a few tips.

Tips for meal prep. Cook in Bulk: Cook all your grains and legumes at once. Store them in the fridge in airtight containers. Roast Vegetables Together: You can roast different vegetables together to save time. Just keep an eye on cooking times. Dressings: Prepare your dressings in advance and store them in separate containers. Dress your bowls just before eating to keep everything fresh. Storage: Use airtight containers to store each day’s meal in the fridge. Components like avocado might be best prepared fresh, if possible.

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