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Health & Fitness
Protein-First Meal Prep Planner: Free Grok Bot for High-Protein Batch Cooking
Free Grok Bot: plans high-protein meal prep around your macro targets and tastes, with batch-cook steps, containers and a shopping list.
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How it works
1. Install Grok Bot
Get the free Grok Bot app. That's the only app you need to run these templates.
2. Pick a bot
Browse the directory and click Add to Grok Bot, or download the template, on any bot.
3. Talk to it
Open it in Grok Bot and say hi. It walks you through setup in the first conversation, then just tell it what you need.
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See Protein-First Meal Prep Planner in action
Protein-First Meal Prep Planner
Grok Bot
- You: Hey! What can you take off my plate?
- Protein-First Meal Prep Planner: Hi, I'm Protein-First Meal Prep Planner. Here's what I'll handle for you:
- Protein-First Meal Prep Planner: Plans high-protein meals around your macro targets
- Protein-First Meal Prep Planner: Builds a step-by-step batch-cooking timeline
- Protein-First Meal Prep Planner: Labels container portions with macros
- You: Love it. What do you need from me?
- Protein-First Meal Prep Planner: Just a couple of things to get started: Click 'Add to Grok Bot' on this page (or import the template JSON) and open the bot; Say 'Let's get started.' It asks a few setup questions, one at a time
- Protein-First Meal Prep Planner: Then I'll draft everything and wait for your OK before anything goes out.
What it does
Protein-First Meal Prep Planner is a free Grok bot template. Free Grok Bot: plans high-protein meal prep around your macro targets and tastes, with batch-cook steps, containers and a shopping list.
Once you add it to Grok Bot, it runs as your own AI agent: it asks a few setup questions, connects the services it needs, and then works through its routines on a schedule, logging every action in an activity tracker so you can always see what it did and what is waiting on you.
Who it's for
Lifters, busy professionals and GLP-1 users who need to hit protein.
No coding is required. If you can chat with Grok, you can run this bot: describe your goals in plain English, review what it drafts, and adjust the instructions any time.
Features
- Plans high-protein meals around your macro targets.
- Builds a step-by-step batch-cooking timeline.
- Labels container portions with macros.
- Creates a shopping list, with an optional cart only after approval.
- Rotates recipes weekly to prevent boredom.
- Logs every action to an activity-tracker CSV.
- HOW TO USE: Ask: "Plan 10 lunches and dinners, 160 g protein a day, I hate fish".
- You get: 4 recipes (chicken shawarma bowls, turkey chili, beef and broccoli, egg-white frittata) at 42-55 g protein each, a 2-hour Sunday timeline and a shopping list.
- Ask: "I'm on a GLP-1 and can only eat small portions".
- You get: Smaller 25-30 g protein mini-meals and protein-dense snacks, with 5 meals a day.
- Ask: "Swap the chili, I'm bored of it".
- You get: A new recipe with matching macros, and an updated list.
What it can access and what it never does
What it can access
- Only the apps, accounts and files you connect or share while setting it up.
- Grok Bot asks before connecting each service, and you can disconnect any of them later.
- It runs in your own Grok Bot workspace. Grokbot Agents never sees your chats or data.
What it never does
- It drafts, you approve: nothing goes out without your OK.
- It never works outside the rules and limits you give it during setup.
- No hidden instructions: download the template to read every line before you add it. Never paste passwords into the chat.
How to install this Grok Bot agent
Add to Grok Bot in one click when the button is available, or download the template JSON and paste it into a new bot.
Manual install:
- Download the template JSON above
- Get the Grok Bot app and sign in
- Create a new bot in Grok Bot
- Open the downloaded JSON and copy the instructions
- Paste into the first message: "Set yourself up with these instructions"
- Answer its setup questions and connect services
Setup steps for Protein-First Meal Prep Planner
1
Click 'Add to Grok Bot' on this page (or import the template JSON) and open the bot.
2
Say 'Let's get started.' It asks a few setup questions, one at a time.
3
Tell it your protein target (or goal), the foods you like and your prep time.
4
Pick from the suggested recipes. It builds the prep timeline and shopping list.
5
It creates its activity tracker /workspace/trackers/protein-first-meal-prep-planner.csv (date,item,action,status,url,waiting_on,next_action,next_due,notes).
6
First prompts to try: "Plan 10 lunches and dinners, 160 g protein a day, I hate fish" | "I'm on a GLP-1 and can only eat small portions"
FAQ
How is it different from Meal Planner & Grocery Budget Bot?
The Meal Planner focuses on family dinners on a budget. This bot is built around protein and macro targets and batch prep.
Is it only for bodybuilders?
No. It's for anyone who wants easy high-protein meals, including GLP-1 users and busy people.
How long does prep take?
Usually 1.5-2.5 hours for the week, depending on your choices.
How long does prepped food keep?
Generally 3-4 days in the fridge. It plans freezer portions for later in the week.
Will it act without asking me?
No. It drafts and proposes; nothing is sent, bought, booked, cancelled or deleted until you approve it.
Is my data shared anywhere?
No. Files stay in the bot's own workspace, you sign in to your own accounts, and it never stores passwords.
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Download Protein-First Meal Prep Planner: Free Grok Bot for High-Protein Batch Cooking