Plan a week of meals with AI
In short: Tell the AI who you’re cooking for, what you like, what’s already in the fridge and how much time you have. Ask for a simple plan and a shopping list grouped by aisle, then adjust it to suit.
Who is this for?
Busy families, people cooking for one, students on a tight budget, and anyone tired of deciding what’s for dinner.
What do you need?
- A rough idea of what’s in your fridge and pantry
- Any allergies or foods to avoid
- A free AI assistant such as ChatGPT, Gemini or Microsoft Copilot
How do you do it, step by step?
- Look in the fridge. Write down a few things you want to use up, and any staples you already have.
- Paste the prompt. Fill in the brackets in the prompt below. Be honest about time: “30 minutes on weeknights” gets you more realistic meals.
- Swap what you don’t like. Just say “swap Wednesday for something with chicken” or “no fish, please”.
- Ask for the shopping list. Ask for one combined list grouped by supermarket section, leaving out what you already have.
- Save or print it. Copy the plan into your notes app or print it for the fridge.
What prompt can you copy?
Copy this, then replace everything in [square brackets] with your own details.
Please plan 7 simple dinners for [number] people. We like [foods you like] and avoid [allergies or dislikes]. I’d like to use up [things in the fridge]. Weeknight meals need to take about [time] minutes. Keep the ingredients affordable and easy to find in an Australian supermarket. Then give me one shopping list grouped by supermarket section, leaving out: [things you already have].
Which AI tool suits this job?
- ChatGPT: Quick to adjust meal by meal.
- Gemini: Handy if you want to send the list to Google Keep or Docs.
- Microsoft Copilot: Built into Windows and Edge, so it may already be on your computer.
Not sure? Our tool finder asks four quick questions and suggests a starting point.
What should you double-check?
- Double-check allergies yourself. AI tools can miss hidden ingredients.
- Cooking times and quantities are estimates. Use your own judgement, and follow food safety basics.
- The AI doesn’t know today’s supermarket prices. Treat any cost estimate as a rough guess.
Common questions
Can AI plan meals for special diets?
It can help with ideas, but for medical diets (diabetes, coeliac disease, kidney conditions) follow advice from your doctor or dietitian and check every recipe.
Can it work to a budget?
You can ask it to keep meals cheap, but it can’t see current prices. Check the shopping list against your supermarket’s app or website.
Do I need a paid plan?
No. The free versions of well-known AI assistants are fine for this.
Where can you learn more?
Which other workflows might help?
Checked 15 October 2026. We describe how these tools are designed to be used; we haven’t run formal tests. Features and free plans change, so check the provider’s site. General information only, not legal, medical or financial advice.