Limited Time Access
Enjoy the Power of Pro — For Free
Currently, all Creator tools are unlocked. While specialized tools will eventually become exclusive Pro Packs, right now you have full access to the entire platform.

The Ultimate Custom Meal Plan Architect

Customize your Meal Plan Generator prompt below.

Step 1 of 16 Start Over

Step 1: Primary Diet Architecture

Select your preferences for Primary Diet Architecture below.

Step 2: Caloric & Macro Goals

Select your preferences for Caloric & Macro Goals below.

Step 3: Allergen Exclusions

Select your preferences for Allergen Exclusions below.

Step 4: Meal Frequency & Timing

Select your preferences for Meal Frequency & Timing below.

Step 5: Cuisine Preferences

Select your preferences for Cuisine Preferences below.

Step 6: Cooking Skill & Prep Time

Select your preferences for Cooking Skill & Prep Time below.

Step 7: Protein Sources

Select your preferences for Protein Sources below.

Step 8: Carb Tolerance & Sources

Select your preferences for Carb Tolerance & Sources below.

Step 9: Fat Sources

Select your preferences for Fat Sources below.

Step 10: Specific Health Focus

Select your preferences for Specific Health Focus below.

Step 11: Budget & Sourcing

Select your preferences for Budget & Sourcing below.

Step 12: Kitchen Equipment

Select your preferences for Kitchen Equipment below.

Step 13: Beverage & Hydration

Select your preferences for Beverage & Hydration below.

Step 14: Output Format

Select your preferences for Output Format below.

Step 15: Context & Specifics

Enter any specific details like current weight, height, age, specific dislikes, or medical notes.

Step 16: Your Custom Prompt

Copy your prompt below.

From Blank Page to Pro Prompt in Minutes.
MiraclePrompts.com is designed as a dual-engine platform: part Creation Engine and part Strategic Consultant. Follow this workflow to engineer the perfect response from any AI model.
1 Phase 1: The Engineering Bay
Stop guessing. Start selecting. This section builds the skeleton of your prompt.
  • 1. Navigate the 14 Panels The interface is divided into 14 distinct logical panels. Do not feel pressured to fill every single one—only select what matters for your specific task.

    Use the 17 Selectors: Click through the dropdowns or buttons to define parameters such as Role, Tone, Audience, Format, and Goal.
Power Feature
Consult the Term Guide

Unsure if you need a "Socratic" or "Didactic" tone? Look at the Term Guide located below/beside each panel. It provides instant definitions to help you make the pro-level choice.

2 Phase 2: The Knowledge Injection
Context is King. This is where you give the AI its brain.
  • 3. Input Your Data (Panel 15) Locate the Text Area in the 15th panel.

    Dump Your Data: Paste as much information as you wish here. This can be rough notes, raw data, pasted articles, or specific constraints.

    No Formatting Needed: You don’t need to organize this text perfectly; the specific parameters you selected in Phase 1 will tell the AI how to structure this raw data.
3 Phase 3: The Consultant Review
Before you generate, ensure you are deploying the right strategy.
  • 2. The Pro Tip Area (Spot Check) Before moving on, glance at the Pro Tip section. This dynamic area offers quick, high-impact advice on how to elevate the specific selections you’ve just made.
Strategic Asset
4. Miracle Prompt Pro: The Insider’s Playbook

Master the Mechanics: This isn't just a help file; it contains 10 Elite Tactics used by expert engineers. Consult this playbook to unlock advanced methods like "Chain of Thought" reasoning and "Constraint Stacking."

  • 5. NotebookLM Power User Strategy Specialized Workflow: If you are using Google’s NotebookLM, consult these 5 Tips to leverage audio overviews and citation features.
  • 6. Platform Deployment Guide Choose Your Weapon: Don't just paste blindly. Check this guide to see which AI fits your current goal:
    • Select ChatGPT/Claude for creative reasoning.
    • Select Perplexity for real-time web search.
    • Select Copilot/Gemini for workspace integration.
4 Phase 4: Generation & Refinement
The final polish.
  • 7. Generate Click the Generate Button. The system will fuse your Phase 1 parameters with your Phase 2 context.
  • 8. Review (Panel 16) Your engineered prompt will appear in the 16th Panel.
    Edit: Read through the output. You can manually tweak or add last-minute instructions directly in this text box.
    Update: If you change your mind, you can adjust a panel above and hit Generate again.
  • 9. Copy & Deploy Click the Copy Button. Your prompt is now in your clipboard, ready to be pasted into your chosen AI platform for a professional-grade result.
Quick Summary & FAQs
Need a refresher? Check the bottom section for a rapid-fire recap of this process and answers to common troubleshooting questions.

Meal Plan Generator : The Ultimate 16-Step Miracle Prompts Pro

The Meal Plan Generator (Diet Specific) is your definitive architectural blueprint for transforming vague nutritional goals into a forensic, actionable lifestyle strategy. This tool bridges the gap between generic internet advice and expert-level dietary precision, allowing you to orchestrate every macronutrient, flavor profile, and logistical requirement with absolute dominance. Whether you are optimizing for elite athletic performance, managing complex autoimmune protocols, or simply seeking sustainable weight loss, this strategic engine ensures your nutritional success is mathematically inevitable.

Step Panel Term Reference Guide
Step 1: Primary Diet Architecture
Why it matters: Defining the foundational protocol establishes the metabolic rules of engagement for the entire strategy.
  • Ketogenic (Standard): High-fat, low-carb metabolic shift for ketosis.
  • Paleolithic (Paleo): Ancestral focus on whole foods, excluding grains/dairy.
  • Vegan (Plant-Based): Exclusive plant sourcing for ethical or health reasons.
  • Vegetarian (Lacto-Ovo): Plant-centric with dairy and eggs permitted.
  • Mediterranean Diet: Heart-healthy focus on fats, fish, and produce.
  • Whole30 Protocol: Strict 30-day elimination for resetting habits.
  • Carnivore Diet: Animal-product exclusivity for elimination purposes.
  • AIP (Autoimmune): Rigorous elimination of inflammatory triggers.
  • Low FODMAP: Gut-specific reduction of fermentable carbohydrates.
  • Flexitarian: Primarily plant-based with occasional meat inclusion.
  • DASH Diet: Sodium-controlled approach for hypertension management.
  • Pescatarian: Vegetarian framework plus seafood protein.
  • Macro Counting (IIFYM): Flexible dieting based purely on numerical targets.
  • Vertical Diet: Performance focus on digestible micronutrients.
  • Cyclical Keto: Carb re-feeds timed around training cycles.
  • Slow Carb Diet: Legume-heavy, low-glycemic, cheat-day structured.
  • Clean Eating (General): Minimally processed focus without strict exclusion.
  • Other: Define a custom or hybrid dietary framework.
Step 2: Caloric & Macro Goals
Why it matters: Energy balance and macronutrient ratios determine the physiological outcome (loss, gain, or maintenance).
  • Aggressive Fat Loss: High deficit for rapid, short-term reduction.
  • Sustainable Weight Loss: Moderate deficit for long-term adherence.
  • Lean Muscle Gain: Slight surplus prioritized around hypertrophy.
  • Dirty Bulking: Maximum surplus for absolute mass capability.
  • Maintenance (TDEE): Isocaloric approach to stabilize current weight.
  • Body Recomposition: Simultaneous fat loss and muscle gain balance.
  • High Protein Priority: Satiety and synthesis focused allocation.
  • Moderate Carb / High Fat: Balanced energy with lipid preference.
  • High Carb / Low Fat: Glycogen-loading focus for endurance.
  • Isocaloric (33/33/33): Perfectly even split for metabolic flexibility.
  • Metabolic Reset: Strategy to repair adapted metabolic rates.
  • Athletic Performance: Fueling focused on output and PRs.
  • Post-Workout Recovery: Nutrient timing optimized for repair.
  • Pregnancy / Nursing: Caloric surplus with micronutrient density.
  • Senior / Longevity: Protein preservation and caloric restriction.
  • Hormonal Balance: Fat ratios tuned for endocrine support.
  • Intuitive Eating: Non-tracking approach based on hunger cues.
  • Other: Specific numerical targets or medical requirements.
Step 3: Allergen Exclusions
Why it matters: Strict safety protocols prevent inflammation, anaphylaxis, and systemic distress.
  • Gluten Free: Celiac-safe elimination of wheat/barley/rye.
  • Dairy / Lactose Free: Removal of casein, whey, or lactose sugars.
  • Peanut Free: Strict avoidance of arachis hypogaea legumes.
  • Tree Nut Free: Elimination of almonds, cashews, walnuts, etc.
  • Shellfish Free: Avoidance of crustacean and mollusk proteins.
  • Soy Free: Removal of soy lecithin, tofu, and additives.
  • Egg Free: Elimination of albumin and yolk proteins.
  • Fish Free: Avoidance of finned fish and derivatives.
  • Corn Free: Exclusion of maize, syrup, and starch fillers.
  • Nightshade Free: Removal of peppers, tomatoes, and potatoes.
  • Legume Free: Elimination of beans, lentils, and peas.
  • Yeast Free: Candida-protocol avoidance of fungal agents.
  • Histamine Intolerance: Low-histamine sourcing and freshness focus.
  • Alpha-Gal Syndrome: Strict mammalian meat avoidance.
  • Sesame Free: Elimination of seeds and tahini products.
  • Sulfite Sensitivity: Avoidance of preserved wines and dried fruits.
  • No Pork Products: Religious or preference-based exclusion.
  • Other: Specific rare allergies or cross-reactivities.
Step 4: Meal Frequency & Timing
Why it matters: Chrononutrition aligns nutrient delivery with your circadian rhythm and lifestyle logistics.
  • Standard 3 Meals: Traditional Breakfast, Lunch, Dinner structure.
  • 3 Meals + 1 Snack: Added bridge meal for energy stability.
  • 3 Meals + 2 Snacks: Frequent feeding to prevent hunger spikes.
  • 6 Small Meals: Grazing approach for constant metabolic fuel.
  • OMAD: One Meal A Day for autophagy and simplicity.
  • 16:8 Fasting: 8-hour feeding window, 16-hour fast.
  • 18:6 Fasting: Tighter feeding window for insulin control.
  • 20:4 Warrior Diet: Compressed eating window for aggressive fasting.
  • 5:2 Fasting: 5 days eating, 2 days severe restriction.
  • Alternate Day Fasting: 24-hour on/off cycling protocol.
  • Breakfast Skipper: Delayed first meal for morning productivity.
  • Dinner Skipper: Early cessation of eating for sleep quality.
  • Pre / Post Workout: Nutrition centered solely around training.
  • Circadian Rhythm Sync: Eating aligned with daylight hours.
  • Carb Backloading: Carbohydrate consumption shifted to evening.
  • Protein Pacing: Evenly spaced protein hits every 3-4 hours.
  • Intuitive Timing: Eating strictly upon hunger signals.
  • Other: Custom windows or shift-work accommodations.
Step 5: Cuisine Preferences
Why it matters: Flavor profiles ensure palatability and long-term psychological adherence to the diet.
  • Italian / Mediterranean: Herbs, tomatoes, olive oil, and pasta focus.
  • Mexican / Latin: Spices, citrus, cilantro, and chili heat.
  • Chinese / Asian Fusion: Umami, soy/tamari, ginger, and garlic bases.
  • Japanese / Sushi: Clean flavors, fish, rice, and pickled sides.
  • Thai / Vietnamese: Balance of sweet, sour, salty, and spicy.
  • Indian / South Asian: Complex curries, turmeric, and cumin profiles.
  • American Comfort: Homestyle roasts, casseroles, and grilling.
  • French / European: Sauces, butter, herbs, and technique focus.
  • Middle Eastern: Sumac, za'atar, grilling, and mezze styles.
  • Greek: Oregano, lemon, feta, and grilled proteins.
  • Southern BBQ: Smoky, slow-cooked, and savory profiles.
  • Cajun / Creole: Rustic, spicy, roux-based flavor profiles.
  • Korean: Gochujang, fermentation, and sesame notes.
  • Caribbean: Jerk spices, tropical fruits, and coconut.
  • African: Rich stews, peanuts, and root vegetables.
  • German / Eastern Euro: Hearty meats, cabbage, and vinegar notes.
  • Fusion / Eclectic: Creative mixing of global flavor profiles.
  • Other: Specific regional or nostalgic requirements.
Step 6: Cooking Skill & Prep Time
Why it matters: Matching complexity to capability prevents burnout and ensures the plan is actually executable.
  • 15-Minute Meals: Rapid assembly for busy schedules.
  • 30-Minute Meals: Standard weeknight cooking duration.
  • Sunday Meal Prep: Bulk cooking one day for the whole week.
  • One-Pot / Sheet Pan: Minimal cleanup and simplified logistics.
  • Slow Cooker: Set-and-forget logic for tender results.
  • Air Fryer Quick: Convection crisping for speed and texture.
  • Minimal Ingredients: Recipes limited to 5 core items max.
  • No-Cook / Raw: Assembly only, no heat application needed.
  • Beginner Friendly: Foolproof instructions for novices.
  • Intermediate Cook: Moderate techniques like searing/braising.
  • Advanced / Gourmet: Complex techniques for culinary enjoyment.
  • Leftover Repurposing: Strategic cooking for multiple distinct meals.
  • Freezer Friendly: Meals designed for long-term storage.
  • Bulk Protein Prep: Cooking only the meat in advance.
  • Fresh Daily: Cooking every meal from scratch.
  • Pre-Cut / Semi-Homemade: Utilizing store-bought prep hacks.
  • Microwave Only: Cooking restricted to microwave heating.
  • Other: Specific appliance limitations or time constraints.
Step 7: Protein Sources
Why it matters: Quality amino acid sourcing drives muscle synthesis, satiety, and metabolic function.
  • Chicken Breast / Thighs: Versatile, lean-to-moderate fat poultry.
  • Grass-Fed Beef: Nutrient-dense red meat with omega-3s.
  • Ground Turkey / Chicken: Lean, adaptable mince for various dishes.
  • Pork Loin / Chops: Lean white meat alternative to poultry.
  • Salmon / Fatty Fish: Omega-3 rich sources for cognitive health.
  • White Fish: Low-fat, fast-digesting marine protein.
  • Shrimp / Shellfish: Trace mineral-rich, low-calorie options.
  • Eggs / Egg Whites: Bioavailable albumin and choline sources.
  • Tofu / Tempeh: Complete plant proteins from soy.
  • Lentils / Legumes: Fiber-rich plant protein combined with carbs.
  • Greek Yogurt: High casein slow-digesting dairy.
  • Whey / Casein Powder: Supplementation for convenience.
  • Plant Protein Powder: Vegan supplementation (Pea/Rice/Hemp).
  • Organ Meats: Nutrient powerhouses (Liver/Heart) for vitamins.
  • Game Meat: Lean, natural meats like Venison or Bison.
  • Edamame / Beans: Vegetarian staples for fiber and bulk.
  • Seitan: Wheat-gluten based high-protein meat mimic.
  • Other: Exotic meats or specific plant blends.
Step 8: Carb Tolerance & Sources
Why it matters: Managing glycemic load and fuel sources regulates insulin response and energy sustainability.
  • Strict Low Carb (<20g): Ketosis-threshold limitation.
  • Moderate Low Carb (<50g): Low glycemic impact without strict keto.
  • Complex Carbs Only: Slow-digesting starches for stable energy.
  • Sweet Potatoes / Yams: Nutrient-dense tubers with beta-carotene.
  • White Rice / Jasmine: Fast-digesting, hypoallergenic fuel.
  • Brown / Wild Rice: Fiber-rich grains for satiety.
  • Quinoa / Ancient Grains: Pseudo-cereals with higher protein profiles.
  • Oats / Oatmeal: Beta-glucan rich sources for cholesterol.
  • Fruit Heavy: Fructose-based carb sourcing.
  • Berries Only: Low-sugar antioxidant delivery systems.
  • Low Glycemic Index: Foods that minimally spike blood glucose.
  • Whole Wheat / Pasta: Traditional grain sources for energy.
  • Sourdough Bread: Fermented grains for improved digestibility.
  • Vegetable Carbs Only: Fibrous carbs from greens and crucifers.
  • Honey / Maple Syrup: Natural sweeteners permitted.
  • Artificial Sweeteners: Non-caloric options for palatability.
  • High Fiber Focus: Prioritizing gut motility and microbiome.
  • Other: Specific grain avoidances or cycling protocols.
Step 9: Fat Sources
Why it matters: Lipid selection influences hormonal health, cellular membrane integrity, and inflammation levels.
  • Extra Virgin Olive Oil: Polyphenol-rich monounsaturated staple.
  • Avocado / Oil: High potassium, heart-healthy fruit fat.
  • Coconut Oil / MCT: Medium-chain triglycerides for rapid ketone energy.
  • Grass-Fed Butter / Ghee: Butyrate-rich dairy fats (lactose reduced).
  • Animal Fats: Tallow and lard for high-heat stability.
  • Almonds / Walnuts: Vitamin E and Omega-3 rich nuts.
  • Chia / Flax Seeds: ALA Omega-3 sources for fiber and gel.
  • Pumpkin / Sunflower: Mineral-rich seeds (Magnesium/Zinc).
  • Nut Butters: Calorie-dense, convenient fat sources.
  • Heavy Cream / Cheese: Calcium-rich dairy lipids.
  • Egg Yolks: Choline and cholesterol for hormone support.
  • Fatty Fish Oils: Direct EPA/DHA sources for brain health.
  • Macadamia Nuts: Low Omega-6, high monounsaturated nuts.
  • Low Saturated Fat: Focus on PUFA and MUFA sources.
  • High Omega-3 Focus: Balancing the Omega-3 to Omega-6 ratio.
  • No Added Oils: Whole-food fat sourcing only.
  • Whole Food Fats: Exclusion of extracted oils entirely.
  • Other: Specific oil blends or supplement needs.
Step 10: Specific Health Focus
Why it matters: Targeting specific bio-markers transforms food into functional medicine for your unique physiology.
  • Blood Sugar Control: Minimizing spikes for insulin sensitivity.
  • Heart Health: Lipid profile and arterial pressure management.
  • Gut Health: Microbiome diversity and mucosal repair.
  • Anti-Inflammatory: Reduction of systemic inflammatory markers (CRP).
  • Brain Fog / Cognitive: Nootropic nutrition for mental clarity.
  • Energy / Fatigue: Adrenal support and mitochondrial function.
  • Skin Health: Nutrients for collagen, acne reduction, and glow.
  • Joint Pain: Reducing inflammation in connective tissues.
  • Immune Boost: Micronutrients for pathogen defense.
  • Hormonal (PCOS): Androgen and insulin regulation strategies.
  • Thyroid Support: Selenium and iodine rich metabolic support.
  • Sleep Quality: Magnesium and tryptophan timing.
  • Prenatal Nutrition: Folate and iron density for fetal development.
  • Postpartum Recovery: Replenishment and lactation support.
  • Liver Detox: Support for Phase 1 & 2 detoxification pathways.
  • Kidney Friendly: Potassium/Phosphorus/Protein modulation.
  • Mental Clarity: Mood stabilization via gut-brain axis.
  • Other: Specific condition management or prevention.
Step 11: Budget & Sourcing
Why it matters: Financial sustainability is the primary predictor of long-term dietary adherence.
  • Extreme Budget (<$50): Maximum caloric density per dollar.
  • Budget Friendly: Strategic saving without sacrificing nutrition.
  • Moderate Spend: Balanced approach to quality and cost.
  • Premium / Organic: Highest quality sourcing regardless of cost.
  • Farmers Market: Hyper-local, seasonal, fresh procurement.
  • Costco / Bulk: Volume buying for unit-price efficiency.
  • Trader Joe's: Specific product ecosystem optimization.
  • Whole Foods: High-standard retail sourcing.
  • Aldi / Discount: Value-brand optimization strategies.
  • Grocery Delivery: Convenience-focused digital procurement.
  • Meal Kit Services: Integration of BlueApron/HelloFresh style.
  • Pantry Staples: Utilizing shelf-stable reserves.
  • Seasonal Eating: Aligning diet with harvest cycles.
  • Non-GMO Priority: Avoiding genetically modified organisms.
  • Ethically Sourced: Animal welfare and fair trade focus.
  • Convenience Store: Optimization of limited access environments.
  • Zero Waste: Full utilization of all purchased biomass.
  • Other: Specific store access or grant restrictions.
Step 12: Kitchen Equipment
Why it matters: Recipes must match your hardware reality to be executable in your physical environment.
  • Full Kitchen Access: Unrestricted use of all standard appliances.
  • Basic Stove / Oven: Traditional thermal cooking methods.
  • Microwave Only: Dorm or office style reheating logic.
  • Air Fryer: Rapid convection counter-top cooking.
  • Instant Pot: Pressure cooking for speed and tenderness.
  • Slow Cooker: Low-temperature, long-duration braising.
  • Blender / Vitamix: Liquefication for smoothies and soups.
  • Food Processor: Chopping and emulsion capability.
  • Grill / BBQ: Open flame and smoke flavor profiles.
  • Cast Iron Skillet: High heat retention and searing.
  • Wok: High-heat stir-fry capability.
  • Sous Vide: Precision temperature water-bath cooking.
  • Toaster Oven: Small-scale baking and roasting.
  • Rice Cooker: Automated grain preparation.
  • Limited Utensils: Minimalist prep requiring few tools.
  • Shared Kitchen: Strategies for roommate/hostel logistics.
  • Travel / Hotel: Kettle and mini-fridge optimization.
  • Other: Specific appliance availability or lack thereof.
Step 13: Beverage & Hydration
Why it matters: Liquid calories and hydration status deeply impact satiety, energy, and metabolic rate.
  • Water Only: Pure hydration focus with zero additives.
  • Black Coffee: Caffeine utility without caloric load.
  • Bulletproof Coffee: Fat-blended coffee for satiety/keto.
  • Green Tea / Matcha: EGCG and L-Theanine focused sources.
  • Herbal Teas: Caffeine-free botanical infusions.
  • Diet Soda: Non-nutritive sweetener carbonation.
  • Sparkling Water: Carbonated water for texture variety.
  • Protein Shakes: Liquid amino acid supplementation.
  • Green Smoothies: Micronutrient-dense vegetable blends.
  • Fresh Juices: Extracted fruit/veg nectars (fiber removed).
  • Bone Broth: Collagen and electrolyte rich savoury liquid.
  • Electrolytes: Mineral supplementation for hydration.
  • Alcohol (Low Carb): Dry wines and clear spirits integration.
  • Alcohol Free: Total abstinence from ethanol.
  • Kombucha: Fermented tea for probiotic support.
  • Nut Milks: Dairy alternatives (Almond/Cashew/Oat).
  • Dairy Milk: Lactose and protein source.
  • Other: Specific hydration requirements or restrictions.
Step 14: Output Format
Why it matters: The data delivery format dictates how easily you can translate the plan into daily action.
  • 7-Day Meal Plan: Standard weekly cycle structure.
  • 14-Day Cycle: Two-week rotation for variety.
  • 30-Day Transformation: Month-long overhaul roadmap.
  • Detailed Recipes: Step-by-step cooking instructions.
  • Quick Reference: At-a-glance cheat sheet view.
  • Categorized Shopping: Aisle-by-aisle grocery lists.
  • Macro Breakdown: Data-heavy nutritional analysis.
  • Prep Guide: Logistics for batch cooking sessions.
  • Leftover Strategy: Plan for utilizing cooked excess.
  • Printable Format: Printer-friendly PDF style layout.
  • Digital Calendar: iCal/Google Calendar import style.
  • Budget Breakdown: Cost analysis per meal/week.
  • Swap Options: Modular alternatives for flexibility.
  • Snack List: Separate registry of approved bites.
  • Batch Instructions: Bulk processing guide.
  • Dining Out Guide: Restaurant navigation rules.
  • Visual Plating: Aesthetic guide for portioning.
  • Other: Custom formatting or data export needs.

Execution & Deployment

  • Step 15: Context Injection: Input specific biometrics (Height/Weight/Age), current medical conditions, and specific "deal-breaker" foods to ensure the AI creates a safe and relevant plan.
  • Step 16: Desired Output Format: The prompt will auto-generate a comprehensive strategic framework, including executive summaries, pre-mortem analysis for failure prevention, and specific KPI tracking metrics.
💡 PRO TIP: Ask the AI to "audit your pantry" first. By listing what you already have in Step 15, you can force the generator to build the first 3 days of meals around your existing stock, saving money instantly.

✨ Miracle Prompts Pro: The Insider’s Playbook

  • Flavor Stacking: Request "Umami Bombs" to increase satiety without calories.
  • Leftover Loop: Command the AI to use Monday's dinner as Tuesday's lunch.
  • Texture Variable: Specify "Crunchy" or "Creamy" preferences to stop cravings.
  • Grocery Algo: Ask for the shopping list "Sorted by Store Aisle."
  • Social Buffer: Request a "Friday Night Flex" calorie buffer for dining out.
  • Prep Sync: Align cook times with your specific work-from-home breaks.
  • Macro Cycling: Request higher carbs on training days automatically.
  • Kid Filter: Ask for "Deconstructed" versions of meals for picky eaters.
  • Seasonal Lock: Force the plan to use only currently in-season produce.
  • Emergency Slot: Request a "Zero-Prep Backup Meal" for when plans fail.

📓 NotebookLM Power User Strategy

  1. Upload Medical Labs: Feed your anonymized blood work to generate nutrient-specific recommendations.
  2. Ingest Cookbooks: Upload PDFs of your favorite cookbooks to limit recipes to those sources.
  3. Comparison Engine: Upload two different diet protocols and ask for a "Hybrid Best-of-Both" plan.
  4. Local Flyer Scan: Upload your local grocery store flyer to build a plan based on this week's sales.
  5. Audio Coach: Generate an Audio Overview of the week's prep strategy to listen to while driving to the store.

🚀 Platform Deployment Guide

  • Claude 3.5 Sonnet: The superior choice for "Human-Readable" recipes; creates the most coherent and warm cooking instructions.
  • ChatGPT-4o: Best for "Bulk Logistics"; use it to generate the grid view, shopping lists, and formatted tables flawlessly.
  • Gemini 1.5 Pro: Essential for "Medical/Scientific" validation; use it to cross-reference diet plans with specific health conditions or medications.
  • Microsoft CoPilot: Ideal for "Calendar Integration"; can export the meal plan directly into Outlook or Excel for tracking.
  • Perplexity: The "Sourcing Agent"; use it to find the exact price and aisle location of specific ingredients at your local supermarket.

⚡ Quick Summary

The Meal Plan Generator is a forensic 16-step tool designed to architect precise nutritional strategies. It moves beyond generic dieting by accounting for specific variables such as kitchen equipment, budget constraints, allergen exclusions, and metabolic goals to create a sustainable, high-adherence lifestyle plan.

📊 Key Takeaways

  • 16-Step Architecture: Covers every aspect of nutrition from "Primary Diet" to "Output Format."
  • Platform Specifics: Recommends Claude 3.5 Sonnet for recipes and ChatGPT-4o for logistics.
  • Sourcing Logic: Includes specific budget filters like "Extreme Budget (<$50/wk)" or "Farmers Market."
  • Allergen Safety: Features a dedicated exclusion step for Gluten, Dairy, Nightshades, and Alpha-Gal.
  • Pre-Mortem Analysis: The AI identifies potential failure points (like prep fatigue) before they happen.

❓ Frequently Asked Questions

Q: Which AI model is best for generating recipes?
A: We recommend Claude 3.5 Sonnet for the actual meal generation, as it produces the most "human-readable" and coherent cooking instructions.

Q: Can I use this tool if I have multiple food allergies?
A: Yes. Step 3 (Allergen Exclusions) allows you to select multiple specific restrictions, including Nightshades, Histamines, and Alpha-Gal syndrome.

Q: Does this tool calculate calories and macros?
A: Yes. Step 2 (Caloric & Macro Goals) allows you to define targets like "Aggressive Fat Loss" or "Isocaloric," and the prompt instructs the AI to provide the breakdown.

Explore Premium Topics

Join the Vault to transform your AI results with our expert-grade tools.

  • Enhanced Logic Details
  • Niche-Specific Wizards
  • Weekly Content Drops
  • Custom Topic Requests
See Why It Works

⚓ The Golden Rule: You Are The Captain
MiraclePrompts gives you the ingredients, but you are the chef. AI is smart, but it can make mistakes. Always review your results for accuracy before using them. It works for you, not the other way around!
Transparency Note: MiraclePrompts.com is reader-supported. We may earn a commission from partners or advertisements found on this site. This support allows us to keep our "Free Creators" accessible and our educational content high-quality.

No Results Found

The page you requested could not be found. Try refining your search, or use the navigation above to locate the post.