Meal Planning

How to create macro meal plans (quickly) using ChatGPT

By Ted KallmyerUpdated April 8, 2024

ChatGPT and other AI tools can make meal plans based on your macro (or calorie targets).

Be warned: AI can ‘hallucinate’—it can make up things that aren’t true or add up amounts incorrectly. So make sure to check.

How to make meal plans with ChatGPT (step-by-step)

A ‘prompt’ is the question or statement to type into ChatGPT. The better the prompt, the better the answer you’ll get.

  1. Copy the prompt.
  2. Paste into ChatGPT.

Basic meal plan prompt

What macro amounts should you use? Just input your details into our macro calculator.

Copy the prompt below, paste it into ChatGPT, and then adjust for your macro targets.

Create a daily meal plan with 101 grams of carbohydrates, 127 grams of protein, and 43 grams of fat.
Copied to clipboard

Results from ChatGPT:

Sure, here’s a daily meal plan that meets your specified macronutrient requirements:


  • Scrambled Tofu (200g) cooked with bell peppers, onions, and spinach (10g carbs, 15g protein, 10g fat)
  • Whole grain toast (2 slices) with avocado (100g) spread (25g carbs, 5g protein, 15g fat)

Morning Snack:

  • Greek yogurt (170g) with mixed berries (50g) and a drizzle of honey (15g carbs, 18g protein, 2g fat)


  • Grilled chicken breast (150g) with quinoa (cooked, 150g) and steamed broccoli (100g) (40g carbs, 40g protein, 5g fat)

Afternoon Snack:

  • Apple slices (1 medium) with almond butter (30g) (20g carbs, 5g protein, 12g fat)


  • Baked salmon fillet (150g) with roasted sweet potatoes (150g) and asparagus (100g) (26g carbs, 35g protein, 10g fat)

Evening Snack:

  • Cottage cheese (150g) with sliced cucumber (100g) (10g carbs, 15g protein, 1g fat)

This meal plan provides approximately 101 grams of carbohydrates, 127 grams of protein, and 43 grams of fat. Remember to adjust portion sizes according to your individual needs and preferences, and consult with a healthcare professional or registered dietitian if you have specific dietary requirements or health concerns.

More advanced macro meal prompt

We’ve noticed that ChatGPT sometimes gets the macro totals wrong.

It’s important to keep using a macro app (and logging your food) to ensure you’re on the right track.

Plan a menu for the day with 101 grams of carbohydrates, 127 grams of protein, and 43 grams of fat. Make sure to add up the macronutrients for each meal and ensure that are as close the my requirements as possible. Show your working.
Copied to clipboard

Which ChatGPT version is best?

The free version is ChatGPT 3.5 – we’ve noticed it is not as accurate as ChatGPT 4 (paid version). 4 will attempt to add up all the macro amounts and let you know how close it got.

Here’s the response from the previous prompt on ChatGPT 4:

1. Breakfast

  • Greek Yogurt (200g): High in protein with moderate fats and low carbs.
  • Blueberries (100g): A source of carbohydrates with minimal proteins and fats.
  • Chia Seeds (28g): Provides fats, some proteins, and carbohydrates.

2. Lunch

  • Grilled Chicken Breast (150g): Lean protein source with minimal fats and no carbs.
  • Quinoa (100g cooked): A balanced source of carbohydrates and proteins, with a small amount of fats.
  • Mixed Vegetables (Steamed, 200g): Primarily carbohydrates with minimal proteins and fats.
  • Olive Oil (1 tablespoon): Healthy fats with no carbs or proteins.

3. Dinner

  • Salmon Fillet (150g): High in protein and healthy fats, no carbs.
  • Sweet Potato (150g cooked): High in carbohydrates with minimal proteins and fats.
  • Broccoli (Steamed, 150g): Minimal carbohydrates, proteins, and fats.

4. Snack

  • Almonds (30g): Healthy fats, some proteins, and minimal carbohydrates.
  • Protein Shake (1 scoop whey protein): Primarily protein with minimal carbs and fats.

Now, let’s calculate the macronutrient content for each item and total them up for each meal. I’ll also ensure the total for the day aligns as closely as possible with your goals.

Here’s the macronutrient breakdown for each meal and snack, along with the total for the day:


  • Total Carbohydrates: 35.1g
  • Total Proteins: 25.1g
  • Total Fats: 17.9g


  • Total Carbohydrates: 41.3g
  • Total Proteins: 37.9g
  • Total Fats: 19.52g


  • Total Carbohydrates: 43.05g
  • Total Proteins: 40.5g
  • Total Fats: 11.55g


  • Total Carbohydrates: 6.5g
  • Total Proteins: 30g
  • Total Fats: 15g

Daily Totals

  • Total Carbohydrates: 125.95g
  • Total Proteins: 133.5g
  • Total Fats: 63.97g

It seems the total amounts have exceeded your requirements (101g Carbohydrates, 127g Protein, 43g Fat). Let’s adjust the menu to better align with your macronutrient goals. I’ll modify the portions slightly to bring the totals closer to your targets.

Using ChatGPT to get macro meal ideas

One of the challenges of macro-based eating is getting enough protein in your meals, to meet your targets.

Use this prompt to get some ideas.

Suggest high-protein breakfast ideas that are under 350 calories. List the total calories of each idea alongside its heading.
Copied to clipboard

Sure, here are some high-protein breakfast ideas that are under 350 calories:

  1. Spinach and Feta Omelette (280 calories)
  • Whisk together 2 eggs and cook in a non-stick skillet.
  • Add a handful of spinach and 1 tablespoon of crumbled feta cheese.
  • Fold the omelette and serve.
  1. Greek Yogurt Parfait (280 calories)
  • Layer 1/2 cup of non-fat Greek yogurt with 1/4 cup of mixed berries and 1 tablespoon of granola.
  1. Protein Smoothie (300 calories)
  • Blend 1 scoop of protein powder, 1 cup of unsweetened almond milk, 1/2 a banana, and a handful of spinach.
  1. Turkey and Cheese Breakfast Wrap (320 calories)
  • Fill a whole wheat tortilla with 2 slices of turkey breast, 1 slice of low-fat cheese, and some sliced veggies like bell peppers and onions.
  1. Cottage Cheese with Pineapple (250 calories)
  • Serve 1/2 cup of low-fat cottage cheese with 1/2 cup of diced pineapple.
  1. Egg and Avocado Toast (320 calories)
  • Top a slice of whole grain toast with mashed avocado and a sliced hard-boiled egg. Add salt, pepper, and a squeeze of lemon juice.
  1. Protein Pancakes (330 calories)
  • Mix 1/2 cup of oats, 1/2 cup of cottage cheese, 2 eggs, and 1/2 teaspoon of baking powder. Cook on a skillet and serve with berries.

Remember, the exact calorie count may vary depending on specific brands and measurements, so it’s always a good idea to double-check the nutritional information of the ingredients you use.

Adjust for dietary restrictions

This prompt substituted almond milk in the smoothie, and eliminated the yogurt.

Create meal plan with 101 grams of carbohydrates, 127 grams of protein, and 43 grams of fat. There must be no dairy or seafood in the plan.
Copied to clipboard

Extra Tricks and Tips

  • If you don’t like the suggested meals, just click the regenerate button.
  • If you want more details, ask ChatGPT to provide the recipe for each meal.
  • Ask for a shopping list of ingredients used.


Need help figuring out your fat loss strategy?

Take our nutrition assessment