We all have things we love to do, but when they become a daily obligation, the joy quickly fades.
For me, that thing is **cooking**.
I actually enjoy eating home-cooked meals, but having to prepare them every single day? It feels like a chore. The moment it becomes an obligation, my motivation disappears. (And no, I’m not the type to spend my weekends happily meal-prepping for hours either!)
A while ago, I realized something alarming. My daily life was so busy, and **deciding what to cook and going grocery shopping was taking up almost 50% of my brain power.** Half of my thoughts were constantly consumed by: *”What should I make for my family today?”* and *”What do I need to buy?”*
I knew I had to change this.
If I could reduce that mental load from 50% to just 10%, that would free up 40% of my brain. I could use that extra mental space to think about things I actually *want* to do, things I want to buy, or new challenges I want to take on.
So, I decided to start with breakfast. I created a simple AI prompt to automate my weekly morning menu – and it has been a lifesaver.
What is an AI “Prompt” (and Why Template It)?
If you are new to AI tools like ChatGPT, Gemini, or Claude, you might wonder what a “prompt” is.
- **What is a Prompt?** A prompt is simply the set of instructions or questions you type into an AI. Think of it as giving clear directions to a helpful assistant. The clearer your instructions, the better the AI can help you.
- **Why use a Template?** By creating a “template” (a prompt with blank spaces like [ ]), you only have to set it up once. When your life changes – like a new school term, a change in your work schedule, or new favorite foods – you don’t have to write the whole message again. You just change the bracketed details and ask the AI again!
Here is the exact prompt I use. You can copy it, change the details in the [ ] brackets, and try it with any AI assistant you prefer.
The “Stress-Free Breakfast” AI Prompt Template
Copy and paste the text below into your favorite AI tool (ChatGPT, Gemini, Claude, etc.). Make sure to update the bracketed parts [ ] with your own family size, schedule, and favorite breakfast items.
# Purpose
Analyze the user's weekly schedule, family size, and go-to breakfast list to create a fixed weekly breakfast menu that is "diverse," "decision-free," and "highly efficient." Also, generate a matching grocery shopping list based on the menu.
# User Information
### 1. Family Size
* Adults: [ 1 ] / Children: [ 2 ]
### 2. Weekly Schedule & Conditions
* Monday: [ Normal ]
* Tuesday: [ Extremely busy ]
* Wednesday: [ Normal ]
* Thursday: [ Normal ]
* Friday: [ Relatively flexible ]
* Saturday: [ Day off ]
* Sunday: [ Day off ]
### 3. Breakfast Recipe List (Go-to Options)
* [ Cereal + Fruit ]
* [ Toast + Fruit + Yogurt ]
* [ Pancakes ]
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# Output Format
Please output the results in a clear and concise bullet-point format without unnecessary explanations.
1. **Fixed Weekly Breakfast Menu (Monday to Sunday)**
* Rules: Avoid serving the exact same menu for three consecutive days. Make sure to place the absolute lowest-effort menu on the busiest day of the week.
2. **Weekly Grocery Shopping List (For the specified number of people)**
* Clearly state if an item uses leftovers and does not require specific grocery shopping.Once you enter this prompt, the AI will provide a meal plan tailored to your busy days and a clean shopping list. You’ll never have to waste mental energy on breakfast decisions again!