The Everyday Tech Girl

Let’s face it: figuring out what to cook for dinner every single day is exhausting. Between work, life, and, oh, actually eating, no one has time to scroll Instagram for hours looking for healthy recipes.

But what if I told you that ChatGPT can handle all the decision making for you? 🧠✨ Whether you’re meal prepping for the week, looking to save time, or sticking to a healthy eating plan, these 5 ChatGPT prompts will simplify your life and finally take “What’s for dinner?” off your mental load.

Grab your phone (and your tupperware), and let’s get prepping! 🍽️

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1. “Create a 7-day healthy dinner meal plan with recipes that take less than 30 minutes to make.”

Why It Works:
If “I don’t have time to cook” is your number-one excuse, this prompt is for you. ChatGPT will whip up a full week’s worth of recipes that are quick, easy, and still healthy.

How to Use It:

• Open ChatGPT and paste the prompt.
• If you have dietary preferences (e.g., gluten-free or vegetarian), add that in.
• Let ChatGPT do its thing and choose your favourite options.

Pro Tip: Ask it to include ingredients lists so you can plan your grocery run in one go.

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2. “Suggest 5 high-protein, low-carb meal prep recipes for the week that are budget-friendly.”

Why It Works:
High-protein, low-carb meals are great for keeping you full, energised, and healthy. Plus, by making them “budget-friendly,” you’re saving cash and calories.

How to Use It:

• Run the prompt exactly as is, and you’ll get a list of recipes perfect for meal prep. You can also add specifics, like “include chicken, eggs, and quinoa.”

Pro Tip: Ask ChatGPT to include recipes that re-use similar ingredients so you minimise food waste.

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3. “Plan a week’s worth of vegetarian meals that are under 500 calories per serving.”

Why It Works:
Whether you’re cutting back on meat or just looking for lighter options, this prompt delivers easy vegetarian recipes with built-in portion control.

How to Use It:

• Add any preferences (like “no tofu” or “focus on Mediterranean flavours”) and watch the magic happen.

Pro Tip: Pair the recipes with ChatGPT’s suggestions for easy sides—like roasted veggies or simple salads.

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4. “Give me a 5-day meal prep plan with healthy lunches and dinners that use similar ingredients to minimise food waste.”

Why It Works:
We’ve all been there—buying ingredients for one recipe and letting the rest sit in the fridge untouched. This prompt focuses on using overlapping ingredients so you can prep multiple meals without waste.

How to Use It:

• Be specific about what’s already in your pantry (like chicken, spinach, or sweet potatoes) so ChatGPT can tailor the meal plan around what you have.

Pro Tip: Ask for prep instructions—like “What can I prep ahead of time on Sunday to save time during the week?”

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5. “Create a Sunday meal prep plan where I can prepare meals in under 2 hours for the whole workweek.”

Why It Works:
The ultimate time-saver. This prompt gives you a plan for prepping all your healthy meals in just a couple of hours—so you can grab, heat, and eat during the week without lifting a finger.

How to Use It:

• Run the prompt and specify how many meals you need (like “5 lunches and 5 dinners”).
• Ask for a prep breakdown: “What should I cook first? What can bake while I chop?”

Pro Tip: Request that meals be freezer-friendly so you can double up and save time for future weeks.

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How to Get the Most Out of These Prompts

If you’re new to ChatGPT, don’t worry—it’s easier than it sounds:

1. Open ChatGPT (you can use the free version).
2. Copy and paste one of the prompts above.
3. Add any preferences (like “low-carb,” “uses chicken,” or “budget-friendly”).
4. Let the AI do the rest!

Before you know it, you’ll have a healthy, stress-free meal plan ready to go.

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Healthy eating doesn’t have to mean hours of planning and cooking—or endless Googling for recipes. With these 5 ChatGPT prompts, you can plan, prep, and cook like a pro while saving time, money, and brain power.

If you found this helpful, follow me for more everyday tech hacks that make life easier—because tech should work for you, not stress you out.

🤔 Which prompt are you trying first? Or have you already used ChatGPT for meal planning? Share your favourite prompts or recipes that blew you away in the comments—I’d love to know what’s worked for you!