Use This Free ChatGPT Meal Plan Prompt—But Read This Before You Use It

Ever wish someone could just tell you exactly what to eat to reach your goals?

What if you could get a fully customized meal plan—designed for your schedule, taste preferences, and fitness goals—in under 30 seconds?

Good news: You can. And it's completely free.

Here’s the exact ChatGPT prompt to use to create your own 7-day meal plan, shopping list, and prep guide in seconds:

FREE AI MEAL PLAN PROMPT (Just Copy & Paste into ChatGPT!)

I want to reach a specific body composition goal, and I need your help designing a smart, simple, and sustainable food strategy to achieve it.

My goal is to [build muscle / lose fat / recomposition], and I want to reach a target weight of [insert goal weight] by [insert deadline].

🍽️ Please create:

• A 7-day meal plan aligned with my goal, including daily calorie targets and macro breakdowns (protein, carbs, fats).

• Meals should be designed for batch prep. I want to prepare all my meals for the week in one hour or less.

• Include a step-by-step prep guide for max efficiency (what to cook, chop, portion, and store).

• Provide a full shopping list, organized by category (produce, protein, pantry, dairy, etc.).

• Add snack ideas that help me hit my protein and energy goals.

Meals should reflect my taste — I love [insert food style: e.g., Mediterranean, Whole30, high-protein clean].
Exclude ingredients I dislike or can’t eat: [list food allergies or dislikes].

Meals must be delicious, satisfying, and soul-pleasing — not bland or boring. I want to look forward to eating every single one.

Finally, write a short pep talk at the end from a [insert motivational personality or style].

This is an amazing tool.

But here’s what no one is telling you:

Even the best plan won’t help if you don’t believe you’re worthy of following it.

Recently, someone shares a story that struck me deeply.

At 50, a woman had finally gotten into the best shape of her life. Not because of a revolutionary fitness app or a high-end nutritionist. But because she had already done the identity-level work to believe she deserved to care for her body.

“I shifted from ‘I don’t have time’ to ‘I make time for what matters.’
I stopped seeing self-care as selfish and started seeing it as essential leadership.”

That’s when she used the ChatGPT prompt above to create her personal meal plan—and it worked perfectly. Why? Because she had already let go of the guilt, shame, and limiting beliefs that used to sabotage her.

The truth is, most women aren’t failing because of lack of information—they’re overwhelmed by information that they don’t feel ready to act on.

Knowing What to Eat Isn’t Enough

You don’t just need macros—you need mindset.
You don’t just need grocery lists—you need grace.
You don’t just need recipes—you need renewal.

And that’s the heart of what I help women unlock inside my coaching program, Flourish.

Introducing: Flourish — A Faith-Rooted Coaching Journey for Women Ready to Transform From the Inside Out

Flourish is for the woman who’s done with start-over Mondays, guilt-filled health goals, and the noise of trying to do it all.

It’s for the woman who’s ready to simplify her wellness and strengthen her walk with God—so she can feel better, live stronger, and lead with love.

Inside Flourish, we focus on lasting transformation through four powerful phases:

✨ 1. Foundation & Faith

You’ll reconnect to your God-given identity and uncover the spiritual and mental blocks that make healthy living feel like a burden. This is the root system of real growth.

✨ 2. Habits & Healing

We create gentle, soul-aligned habits in the areas of movement, nourishment, hydration, rest, and mindset—anchored in truth, not trends.

✨ 3. Systems & Stewardship

This is where we bring in the structure. You’ll learn how to build simple systems for planning meals, moving your body, managing time, and prioritizing peace.

✨ 4. Flourishing Lifestyle

This is where it all comes together. You’ll embody your new identity, feeling more energized, confident, and consistent—without relying on willpower alone.

Ready to Flourish?

If you’re craving structure that fits your real life...
If you’ve been feeling stuck between knowing what to do and actually doing it...
If you’re ready for a health journey that honors your faith and your season...

Then you’re ready for Flourish.

Because true transformation isn’t about knowing more—
It’s about becoming someone new.

👉 Let’s make this the season you finally stop starting over.

Email me at Hello@LJLifestyle.com