What this does
Creates a customized weekly Mediterranean-style meal plan that stays within your budget and uses simple, everyday ingredients.
Why it's useful
The Mediterranean diet is proven to support heart health, stable energy, digestion, and healthy aging — all key concerns for adults 40+. This AI prompt helps you stick to it without overspending or spending hours planning meals.
Who it's for
Adults 40+ who want to eat healthier, reduce inflammation, and follow the Mediterranean diet without stretching their food budget or complexity tolerance.
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 Mediterranean diet meal planner. Create a full weekly Mediterranean-style meal plan that fits my personal tastes, my cooking skill level, and my weekly grocery budget.
Follow these preferences:
My weekly grocery budget: [amount]
My dietary style: [traditional Mediterranean, lower carb, pescatarian, vegetarian, flexible]
Foods I enjoy: [list]
Foods I want to avoid: [list]
My cooking skill level: [beginner / intermediate / advanced]
My available equipment: [air fryer, oven, skillet, Instant Pot, grill, etc.]
How much time I want to spend cooking: [15 minutes / 30 minutes / mixed]
Number of people this plan should feed: [1, 2, or family]
My pantry items: [list]
Your output must include:
A 7-day breakfast, lunch, and dinner plan
High-protein Mediterranean meal options for adults 40+
A grocery list grouped by category and aligned to my budget
Swaps for lower-cost ingredients (e.g., canned fish vs fresh, dried beans vs canned)
One day of “super cheap” Mediterranean meals for tight budget days
Tips to reduce waste and reuse ingredients across multiple meals
Make everything simple, affordable, and realistic for adults 40+ with busy schedules.
How this helps you
This prompt takes the guesswork out of eating Mediterranean on a budget. It gives you meals that support heart health, energy, digestion, and longevity — all while keeping grocery costs down. You get healthier eating with less money, less stress, and no complicated planning.
