Meal planning has always been one of those tasks I put off. It takes time to research recipes, write shopping lists, and make sure the meals are healthy, balanced, and realistic to cook on busy evenings.
Recently, I decided to see if AI could help. With so many AI tools designed to save time and reduce decision fatigue, I wondered if they could plan an entire week of meals for me — and actually make it easier to eat well. Here’s how I used AI to plan seven days of healthy meals, step by step, and how you can do it too.
Choosing the Right AI Tool
The first thing I needed was an AI tool that could understand natural language and generate customised plans. I used ChatGPT, but you could also use Microsoft Copilot in Word or Google Gemini if you prefer. The important thing is choosing a tool where you can give detailed instructions and ask follow-up questions.
To get the best results, I started by thinking about what I needed from the plan. For me, that meant dinners that were quick to cook, balanced with protein and vegetables, and used ingredients I could buy easily. I also wanted meals I could batch-cook or reuse leftovers from to save time.
Writing a Good Prompt
AI works best when you give it clear, specific instructions. Instead of just typing “plan my meals,” I wrote a structured prompt. It looked like this:
“Act as a nutrition coach. Create a 7-day dinner plan for one person, focusing on healthy, balanced meals that are quick to cook (under 30 minutes), with minimal processed ingredients. Include a variety of proteins, vegetables, and whole grains, and list the ingredients for each meal.”
Within seconds, ChatGPT gave me a full weekly plan, including meal names, short descriptions, and ingredients. It even spread out different protein sources across the week (chicken, fish, legumes, tofu, and eggs), which helped keep it interesting.
Refining the Plan
The first plan was good, but I wanted to make it even more realistic for my life. I asked follow-up questions like:
- “Can you replace the salmon meal with something vegetarian?”
- “Can you make Tuesday’s recipe suitable for leftovers for lunch the next day?”
- “Can you suggest a version of Thursday’s curry that uses chickpeas instead of chicken?”
The AI quickly adjusted the plan based on my preferences. This was the part that really saved me time — no scrolling through endless recipes trying to find substitutions. It felt like having a personal assistant who instantly adapted to what I liked and what I had in the fridge.
Creating a Shopping List
Once the plan was set, I copied all the ingredients into a single list and asked ChatGPT to group them by category (produce, grains, protein, pantry items). It produced a clean, organised shopping list I could take straight to the supermarket.
This alone saved me at least half an hour — no more scribbled notes or forgotten items. If you want to make it even easier, you can paste your list into a grocery delivery app and tick everything off from there.
Using AI to Prep and Cook
I also found AI useful while cooking. If I didn’t know how to cook something, I could just ask:
- “How do I pan-fry tofu so it’s crispy?”
- “What’s the easiest way to roast sweet potatoes?”
Instead of searching through long recipe blogs, I got quick, clear instructions in seconds. It meant I could focus on cooking instead of jumping between tabs.
How the Week Went
Over the week, I noticed three big benefits. First, the variety kept meals interesting — I didn’t end up eating pasta every night. Second, the plan made evenings less stressful. I didn’t have to make decisions at the end of a long day because dinner was already decided. And third, it reduced food waste. Because the plan reused ingredients smartly, I actually used up what I bought instead of letting vegetables go bad in the fridge.
By Sunday, I realised I had eaten healthier, spent less time planning, and saved money — all without the usual mental effort of meal planning.
Tips for Your Own AI Meal Plan
If you want to try this yourself, here are a few quick tips:
- Be specific about your needs — how many people, dietary preferences, and time limits.
- Use follow-up prompts to customise the plan until it fits your life.
- Ask for a combined shopping list to save time.
- Build in “easy nights” like leftovers or quick stir-fries to stay realistic.
- Keep your plans — you can reuse them later with small tweaks.
If you want more ideas for using AI in your everyday life, try 10 Ways to Use AI to Save 10+ Hours a Week.
Final Thoughts
Planning meals used to feel like a chore, but AI turned it into a quick, stress-free task. It removed the decision fatigue, gave me balanced meals without the guesswork, and made the whole process feel manageable. You don’t need to be a tech expert or a nutritionist — you just need to give the AI clear instructions and let it do the heavy lifting.
If you’d like to explore more beginner-friendly AI tools like the one I used, read our Beginner’s Guide to Using ChatGPT (Step-by-Step) or see our list of Beginner-Friendly AI Tools: Five AI Tools Anyone Can Use. For a helpful external resource, you can also check out the NHS Eatwell Guide for balanced meal planning basics.
