PocketStride
Weekly Meal Planner & Grocery List
A 7-page printable: plan + list on one page, family planner, pantry checklist. Letter + A4.
See insideHome › AI Meal Plan Prompt Builder
Free tool · ChatGPT, Claude, Gemini
Free AI Meal Plan Prompt Builder
Answer 7 quick questions, copy one prompt, get your whole week. Your AI chatbot replies with a 7-day meal plan, a grocery list sorted by store section and a prep plan, laid out to fit your planner.
Free, no sign-upWorks with any AI chatbotAnswers stay on your device
How it works
- Answer the questionsWho you're feeding, what you like, your budget and time.
- Copy your promptIt writes itself as you go, with your answers built in.
- Paste it into your AIChatGPT, Claude, Gemini or Copilot. Free versions work.
- Copy the plan into your plannerGoogle Sheets, a printable or your iPad.
Your allergies are written in as strict rules, but AI can make mistakes. Always double-check ingredients and labels.
Give your plan a home
Shop all →An AI plan in a chat window is easy to lose. Copy it into a planner you'll actually look at all week.
Digital Meal Planner Recipe Book
100 recipe pages, 52 weekly meal plans and matching grocery lists, all hyperlinked for iPad.
See inside
Dinner for Two Planner
Pick 5 dinners sized for two. One aisle-sorted grocery list that skips what you already have.
Learn more
Sunday Batch Prep Planner
A Google Sheets meal prep template for cooking once on Sunday and eating well all week.
View on EtsyA better ChatGPT meal plan prompt
Asking an AI chatbot to "make me a meal plan" usually gets a generic week: the same chicken three nights running, grocery amounts in odd grams, and a list in no particular order. This prompt builder fixes that by giving the AI what a good planner needs: who's eating, the cuisines you like, your budget, your time on a weeknight, what's already in the fridge and any allergies.
Meal plan and grocery list, sorted by store section
The prompt asks for realistic package sizes and a grocery list in store order (produce, meat and fish, dairy and eggs, bakery, pantry, frozen, household), so you can shop in one loop. Choose "twice a week" and it splits the list into two trips.
Formatted for Google Sheets, printables or GoodNotes
Pick where your plan goes and the answer comes back to fit: a table that pastes into Google Sheets cells, short entries for the boxes of a printable weekly meal planner, or recipe pages with codes for the Digital Meal Planner Recipe Book.
AI meal plan questions
Is the AI meal plan prompt builder free?
Yes. Answer the questions, copy your prompt and paste it into any AI chatbot. There's no sign-up.
Which AI should I use?
Any of the popular chatbots work, including the free versions of ChatGPT, Claude, Gemini and Copilot. Paste the whole prompt in one message.
Do you save my answers?
Only in your own browser on this device, so they're there when you come back next week. Nothing is sent to PocketStride. Use "Start over" to clear them.
Can I paste the meal plan into Google Sheets?
Yes. Choose Google Sheets in step 7 and the AI will answer with a table. Copy the table from the chat and paste it into your sheet; each meal lands in its own cell.
Is the plan safe for food allergies?
Your allergies are written into the prompt as strict rules, but AI can make mistakes. Always check every ingredient and product label yourself. This tool is for meal planning, not medical or nutrition advice.
Are the grocery prices accurate?
They're the AI's estimates, so treat them as a guide. Prices vary by store and region.
Where do I keep the plan once I have it?
Copy it into a printable weekly meal planner, the Digital Meal Planner Recipe Book for iPad, or a Google Sheets planner like the Dinner for Two Planner.