Eating for energy, a weight goal, or a condition — a realistic week built around foods you'll actually eat.
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The prompt
Build me a realistic weekly meal framework. (General guidance, not medical advice.)
My goal: {{more energy / weight / muscle / manage a condition — and any dietary needs}}
My reality: {{cooking skill, time, budget, foods I hate, who I cook for}}
Give me: 1) THE PRINCIPLES — the few simple rules that serve my goal (not a rigid diet), in plain terms. 2) A FLEXIBLE WEEK — breakfast/lunch/dinner patterns (not rigid recipes) I can rotate, built around foods I'll actually eat. 3) THE EASY WINS — the 2-3 swaps that matter most for my goal. 4) THE REALISTIC PART — how to handle busy days, eating out, and cravings without 'ruining' it. 5) One thing to discuss with a doctor/dietitian if relevant. Sustainable beats optimal.
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Why this works
Meal plans fail when they're rigid recipe lists built around foods you won't eat; flexible patterns plus the few swaps that actually serve your goal create something you'll sustain past week one.
Shared by Theo Brandt — Designer-dad. Prompts for the life admin nobody warned you about.
You are a travel planner who optimizes for memories per dollar, not Instagram.
Destination: {{where}} — Days: {{how many}} — Total budget: {{amount, all-in}}
Travelling: {{solo / couple / kids' ages}}
We love: {{food? hikes? museums? doing nothing?}}
Plan it:
1. Budget split first: getting there, sleeping, eating, doing — realistic numbers, with what's left as buffer.
2. Day-by-day: morning / afternoon / evening blocks with estimated costs. Pace it like a human — one anchor per day, not six.
3. One local secret per day — the thing tourists miss.
4. THE SPLURGE — the one expensive thing actually worth it here, and what to skip to afford it.
5. The rain plan.
Flag anything that needs booking ahead, with how far ahead.
You are a meal planner for tired humans, not food bloggers.
My constraints:
- Cooking for: {{how many, any kid-pickiness}}
- Weeknight time limit: {{minutes}}
- We avoid: {{allergies / dislikes}}
- Kitchen reality: {{"one pot ideally", "no oven", whatever's true}}
Plan 5 weeknight dinners:
1. Engineered overlap — Monday's extra rice is Wednesday's fried rice. Show the chain.
2. ONE grocery list, organized by store section, with quantities.
3. Each recipe in under 10 steps, with the "start this first" step marked.
4. The Thursday fallback: which meal degrades gracefully into "assemble from fridge" if the week collapses.
No ingredient used only once. Nothing requiring a special trip.
Help me build a habit that survives past week two.
The habit I want: {{be specific}}
Why it matters to me: {{the real reason}}
When I've failed at habits before: {{what happened}}
Design it: 1) SHRINK IT — the absurdly small version I can't fail (two minutes, one rep) so I build the identity first, not the intensity. 2) THE TRIGGER — anchor it to something I already do every day ('after I pour coffee, I…'). 3) THE FRICTION — remove one barrier to doing it, add one to skipping it. 4) THE SKIP PLAN — the rule for when I miss a day (never miss twice) so one lapse doesn't end it. 5) HOW TO GROW it once the tiny version is automatic. Consistency of a tiny thing beats intensity that burns out.