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Everyday guide 4 min read

Plan a week of meals without the Sunday headache

Tell the AI what your household likes, how much time you have and what you want to eat less of. It gives you a week of meals and the shopping list to go with it.

By the chatmodel team, tested in the app Try it in chatmodel
A homemade apple pie, made with GPT Image 2.5 Flare in chatmodel

Messages you can use right now

Press “Try this” and chatmodel opens with the message already written. Change the details in brackets and send it.

Plan a week of dinners

“Plan 7 dinners for [number] people. We like [foods you like] and don't eat [foods to avoid or allergies]. On weekdays I have about [minutes] minutes to cook; at the weekend I have more time. Keep it varied, healthy and not too expensive. For each dinner give me the name, a one-line description and the cooking time.”

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Turn it into a shopping list

“Make a shopping list for the meal plan above, grouped by supermarket section (fruit and vegetables, meat and fish, dairy, pantry, frozen). Combine quantities where the same ingredient appears more than once, and mark the things I probably already have at home, like oil, salt and spices.”

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Cook once, eat twice

“Suggest 3 dishes I can cook on [day] that give me leftovers for two more meals during the week. For each one, tell me how to store it and how to turn the leftovers into something that feels different. We are [number] people.”

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Use what's in the fridge

“I have [list what's in your fridge and cupboard]. Suggest 3 simple dinners I can make with mostly these things, in under [minutes] minutes. Tell me if I need to buy anything small.”

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Eat a bit healthier

“I'd like to eat more [vegetables / fiber / fish] and less [sugar / processed food / red meat], without giving up the food I enjoy. My usual week looks like this: [describe breakfasts, lunches and dinners]. Suggest easy swaps I can start this week, ranked from easiest to hardest.”

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Lunches to take to work

“Give me 5 lunches I can prepare the night before and take to work. No microwave at work [or: there is a microwave]. I like [foods you like] and I don't eat [foods to avoid]. Include how long each takes to prepare.”

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How to plan a week of meals with AI

  1. Say who you’re cooking for. How many people, any allergies, and anything someone won’t eat.
  2. Be honest about time. “Twenty minutes on weekdays” gets you very different dinners than “I love cooking”.
  3. Ask for the week. Use the “plan a week of dinners” message above and read it through.
  4. Swap what you don’t like. Reply with “replace Wednesday, we had pasta yesterday” or “make Friday something special”.
  5. Get the shopping list. Ask for it grouped by section, so you go round the supermarket once.
  6. Save it. Copy the plan into your notes, or ask for it as a table you can print.

Tips that make a real difference

Plan around one big shop. Ask for meals that share ingredients, so half a bag of spinach doesn’t go to waste.

Build in a lazy night. Ask for one dinner that takes ten minutes, for the day you can’t be bothered.

Use leftovers on purpose. Roast chicken on Sunday can become a salad on Monday and soup on Tuesday. Ask the AI to plan it that way.

Keep the chat. Next week, go back to the same conversation and say “same idea, but new dishes”. It already knows your tastes.

A word on health

AI is good for ideas, variety and saving time. It doesn’t replace a doctor or a registered dietitian. If you have a health condition, are pregnant or need to lose or gain weight for medical reasons, ask a professional first.

Want to turn your plan into a table for the fridge? Ask the AI in the same chat. Looking for more everyday ideas? See how to make a household budget that includes your food shopping.

Frequently asked questions

Can AI make a meal plan for a special diet?

It can suggest meals that avoid certain foods or follow a style of eating you describe. For a medical diet, for example for diabetes, kidney problems or allergies, follow your doctor or dietitian first and use AI only for recipe ideas.

Will it count calories for me?

It can give rough estimates, but they are approximate and can be wrong. If exact numbers matter for your health, check them with a proper nutrition source or a professional.

Can I plan for a family with different tastes?

Yes. Tell it who eats what, for example “my son doesn't eat fish, my partner is vegetarian”, and ask for meals that work for everyone or that are easy to adapt.

Can it give me the recipes too?

Yes. Once you like the plan, ask “give me the full recipe for Tuesday's dinner” and it writes the ingredients and steps.

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