Level Up! Why AI Is Perfect for Meal Planning

AI thrives on specific instructions. When you ask it a well-thought-out question, it delivers answers tailored to your needs, preferences, and even that random jar of capers you bought once and never used.

The secret? Writing great prompts.

How to Write Prompts for Tailored Dinner Solutions

1. Start with What You Have

AI is a pro at taking your random ingredients and turning them into gourmet creations.

• Prompt Example:

“I have chicken, broccoli, and rice. Create a simple, healthy dinner recipe that takes less than 30 minutes to cook.”

• Output:

A full recipe, including steps like steaming the broccoli while sautéing chicken with garlic and soy sauce.

2. Add Dietary Preferences

Whether you’re gluten-free, vegetarian, or following a specific diet, let AI know upfront.

• Prompt Example:

“Plan a 3-day vegan dinner menu using affordable, seasonal ingredients. Each recipe should take under 20 minutes.”

• Output:

A detailed menu with shopping lists for a chickpea curry, quinoa-stuffed peppers, and a tofu stir-fry.

3. Plan Ahead with Batch Cooking

Got a busy week? Ask AI to plan meals you can prep in advance.

• Prompt Example:

“Create a batch-cooking plan for a family of four. Include recipes for three dinners that can be made on Sunday and reheated during the week.”

• Output:

Recipes like a big pot of chili, baked pasta, and sheet pan chicken with roasted veggies.

4. Optimize for What’s in Season

Seasonal ingredients save money and taste better.

• Prompt Example:

“Create a fall dinner recipe using butternut squash, kale, and chicken. Focus on a hearty, comforting meal.”

• Output:

A recipe for roasted butternut squash stuffed with kale and chicken, drizzled with a balsamic glaze.

5. Make It Fun and Customizable

Let’s say you’re hosting a taco night. AI can help make it a hit.

• Prompt Example:

“Plan a taco night for six people, including vegetarian and gluten-free options. Suggest toppings, side dishes, and drinks.”

• Output:

A full menu with black bean tacos, grilled chicken fajitas, guacamole, corn salsa, and margaritas (for the grown-ups).

Tips for Crafting Better Prompts

• Be Specific: The more detail you give, the better the output.

• Use Constraints: Time limits, budget, or dietary restrictions help narrow down options.

• Ask for More: Want variations? Ask, “Can you suggest three more recipes like this?”

A Real-Life Example

Here’s how I used AI to save the day last week:

I had spinach, eggs, and cheese in the fridge. I typed:

“What can I make with spinach, eggs, and cheese for breakfast or dinner?”

In seconds, I had a recipe for a quick spinach and cheese frittata—complete with tips for baking it perfectly. Dinner was ready in 20 minutes, and I didn’t have to overthink it.

Your Turn to Take Control

Instead of scrolling through endless recipes or relying on apps, you can use AI to create personalized meal solutions with just a few words. It’s fast, flexible, and tailored to your unique needs.

Start small: open an AI tool like ChatGPT and try one of the prompts above. You’ll be amazed at how quickly it transforms meal planning from a chore into something effortless and fun.

Stay tuned for more ways to use AI to lighten your mental load—one task at a time.

So, what’s in your fridge? Let’s prompt our way to a delicious dinner.