by mygptlist
Generates a complete 7-day meal plan tailored to calorie target, dietary style, allergies, cooking time, and optional protein goal, including per-meal calories and protein and a consolidated grocery list by store section.
This workflow creates a personalized 7-day meal plan for busy individuals aiming to meet specific calorie and protein goals without meal planning hassle. It considers dietary style, allergies or dislikes, and maximum cooking time per dinner. The plan includes breakfast, lunch, dinner, and snack for each day with calorie and protein breakdowns, ensuring no repeated dinners more than twice and compliance with dietary restrictions. A consolidated grocery list organized by store section is also provided.
A creator-provided example of what this workflow can produce.
### 7-Day Meal Plan --- #### Day 1 - **Breakfast:** Greek yogurt with honey, almonds, and mixed berries 500 kcal | 42g protein - **Lunch:** Grilled chicken salad with quinoa, avocado, mixed greens, and vinaigrette 600 kcal | 52g protein - **Dinner:** Pan-seared salmon with roasted sweet potatoes and steamed broccoli 700 kcal | 50g protein (25 min cooking) - **Snack:** Cottage cheese with sliced peaches 200 kcal | 11g protein --- #### Day 2 - **Breakfast:** Scrambled eggs with spinach and feta, whole wheat toast 500 kcal | 40g protein - **Lunch:** Turkey and avocado wrap with whole wheat tortilla and carrot sticks 600 kcal | 50g protein - **Dinner:** Beef stir-fry with bell peppers, snow peas, and jasmine rice 700 kcal | 50g protein (30 min cooking) - **Snack:** Protein smoothie with whey protein, banana, and almond milk 200 kcal | 10g protein --- #### Day 3 - **Breakfast:** Oatmeal with whey protein powder, chia seeds, and sliced strawberries 500 kcal | 40g protein - **Lunch:** Tuna salad with mixed greens, chickpeas, cucumbers, and olive oil dressing 600 kcal | 50g protein - **Dinner:** Grilled chicken breast with roasted asparagus and quinoa 700 kcal | 50g protein (30 min cooking) - **Snack:** Hard boiled eggs (2) 200 kcal | 13g protein --- #### Day 4 - **Breakfast:** Cottage cheese with pineapple chunks and walnuts 500 kcal | 40g protein - **Lunch:** Shrimp lettuce wraps with avocado and tomato, side of brown rice 600 kcal | 50g protein - **Dinner:** Pork tenderloin with sautéed green beans and mashed sweet potatoes 700 kcal | 50g protein (30 min cooking) - **Snack:** Greek yogurt with flaxseed 200 kcal | 10g protein --- #### Day 5 - **Breakfast:** Two-egg omelette with bell peppers, onions, cheddar cheese; whole wheat toast 500 kcal | 42g protein - **Lunch:** Chicken Caesar salad without croutons 600 kcal | 50g protein - **Dinner:** Grilled cod with wild rice and steamed zucchini 700 kcal | 50g protein (25 min cooking) - **Snack:** Turkey slices with cheese 200 kcal | 11g protein --- #### Day 6 - **Breakfast:** Protein pancakes topped with Greek yogurt and blueberries 500 kcal | 40g protein - **Lunch:** Beef and vegetable stew (carrots, celery, potatoes) 600 kcal | 50g protein - **Dinner:** Turkey burgers with lettuce wrap buns, sweet potato fries 700 kcal | 50g protein (30 min cooking) - **Snack:** Almond butter on celery sticks 200 kcal | 10g protein --- #### Day 7 - **Breakfast:** Smoothie bowl with whey protein, banana, spinach, mixed fruit, topped with granola 500 kcal | 40g protein - **Lunch:** Grilled chicken and vegetable kabobs with couscous 600 kcal | 50g protein - **Dinner:** Pork stir-fry with broccoli, snap peas, and brown rice 700 kcal | 50g protein (30 min cooking) - **Snack:** Low-fat string cheese and apple slices 200 kcal | 10g protein --- ### Consolidated Grocery List --- #### Produce - Mixed berries — ~4 cups - Avocados — 6 - Mixed greens — ~12 cups - Sweet potatoes — 8 medium - Broccoli — 4 heads - Peaches — 3 medium - Spinach — 5 cups fresh - Bell peppers — 4 medium (various colors) - Carrot sticks — 4 cups - Bananas — 6 medium - Strawberries — 2 cups sliced - Cucumbers — 2 medium - Pineapple chunks — 2 cups (fresh or canned in juice) - Tomatoes — 4 medium - Green beans — 4 cups - Onions — 2 medium - Zucchini — 3 medium - Celery sticks — 7 cups - Apples — 5 medium - Asparagus — 2 bunches - Snow peas — 3 cups - Snap peas — 3 cups - Potatoes (for stew) — 4 medium - Carrots (for stew) — 4 medium --- #### Meat & Seafood - Grilled chicken breast — approx. 36 oz (2.25 lbs) - Salmon fillets — 2 (approx. 6 oz each) - Turkey breast slices — 10 oz - Ground turkey (for burgers) — 1.5 lbs - Beef (for stir-fry and stew) — 2.5 lbs total - Cod fillets — 2 (approx. 6 oz each) - Shrimp — 1 lb - Pork tenderloin — 2.5 lbs --- #### Dairy & Eggs - Greek yogurt — approx. 32 oz - Cottage cheese — 32 oz - Eggs — 20 large - Feta cheese — 6 oz - Cheddar cheese — 8 oz - Low-fat string cheese — 7 sticks --- #### Grains & Bread - Quinoa — approx. 2.5 cups uncooked - Whole wheat tortillas — 4 - Jasmine rice — approx. 1.5 cups uncooked - Brown rice — approx. 3 cups uncooked - Wild rice — approx. 1.5 cups uncooked - Whole wheat bread — 7 slices - Granola — 1.5 cups - Couscous — 1.5 cups uncooked - Oatmeal — 3.5 cups dry --- #### Pantry & Baking - Almonds (raw or sliced) — 1 cup - Chia seeds — 1/4 cup - Flaxseed (ground) — 1/4 cup - Honey — 1/2 cup - Almond butter — 1/2 cup - Olive oil — approx. 1 cup (for dressings and cooking) - Vinaigrette dressing — 1/2 cup - Whey protein powder — approx. 7 scoops --- ### Notes - Quantities approximate for 7 days based on portions in meal plan. - No peanuts or peanut products included; almonds and almond milk are safe tree nuts used. - No mushrooms included. - Dinner proteins vary to avoid repetition – salmon and beef stir-fry differ by sides and days. - Olive oil, honey, and vinaigrette may be partially from pantry reserves if already stocked. - Prep and cook times per meal as noted; dinners average 25-30 minutes. Enjoy your nutritious, balanced high-protein meal plan!
5 guided details before the run starts.
Enter the total calories you want to consume each day.
Select your dietary preference.
Specify any allergies or foods you want to avoid.
A quick, plain-language look at how this workflow behaves.
Price
$3Maximum time you want to spend cooking dinner each day.
Optional protein target to meet each day.