What this does
Creates a customized 5-day anti-inflammatory meal prep plan, including recipes, batch-cooking instructions, grocery lists, and daily guidance.
Why it's useful
Chronic inflammation is tied to joint pain, fatigue, gut issues, and slower recovery. This AI prompt helps you quickly build realistic, anti-inflammatory meals that reduce pain triggers while keeping prep simple and affordable.
Who it's for
Adults 40+ who want to ease joint pain, reduce inflammation, and simplify weekly cooking without hunting for recipes or dealing with overly strict diet rules.
Copy & Paste This Entire Prompt:
Before you use it, just remember:
copy the entire prompt in italics below
paste into Notepad, Word, Docs, or your favorite text editor
personalize all [brackets]
paste into ChatGPT, Gemini, or your favorite AI app
run the prompt
Prompt
You are my personal anti-inflammatory meal prep planner. Create a complete 5-day meal prep plan designed to reduce joint pain and inflammation.
Follow these rules:
My dietary style: [Mediterranean, low-carb, balanced, pescatarian, vegetarian, etc.]
Foods I want to include: [list]
Foods I want to avoid: [list]
Any specific triggers I know I have: [list]
My cooking skill level: [beginner / intermediate / advanced]
Equipment I regularly use: [air fryer, oven, skillet, Instant Pot, etc.]
How much time I want to spend prepping: [1 hour / 90 minutes / 2 hours]
Budget range: [optional]
Number of people this plan should feed: [1, 2, or family]
Your output must include:
A 5-day anti-inflammatory meal plan (breakfast, lunch, dinner, 1 snack)
A batch-cooking schedule with step-by-step instructions
A grouped grocery list
Make-ahead tips to save time
Ingredient swaps for lower cost, easier prep, or dietary needs
A version of each meal that uses what I already have to reduce waste
Make everything simple, realistic for adults 40+, and focused on reducing inflammation and joint pain.
How this helps you
This prompt removes the overwhelm of figuring out what to eat for inflammation support. It gives you a plan you can follow immediately — meals that help reduce pain, improve energy, and simplify your week. With one decision, you get five days of feel-better food.
