Nutrition Prompts for Eating Decisions You Can Stick With

Create 7-day meal plan. Macros: [protein / carbs / fat targets]. Calorie target: [number]. Dietary preferences: [describe]. Restrictions: [allergies, dislikes]. Cooking time max: [minutes]. Deliver: 7 days with breakfast, lunch, dinner, 2 snacks, actual macro breakdown per meal, grocery list organized by section, prep-ahead tips.

Calculate my macros. Stats: age [X], weight [Y], height [Z], activity level [sedentary/moderate/active]. Goal: [lose fat / build muscle / maintain]. Deliver: BMR, TDEE, target calories, macro breakdown (protein g/kg body weight), carb/fat split, eating window suggestion if relevant. Actionable numbers.

Generate 15 high-protein meals (40g+ protein each). Dietary preferences: [describe]. Include: chicken, fish, beef, plant-based options. Per meal: ingredients, protein grams, calories, prep time, how to vary. Mix of savory + sweet, easy + effortful.

Meal prep Sunday plan. Time: [hours]. Number meals: [count]. Macro targets: [describe]. Include: shopping list, cooking order (most time-intensive first), storage/portioning, reheating instructions per meal, variety across week (avoid "same lunch 5 days"), backup pantry meals.

Plan intermittent fasting schedule. Goal: [describe]. Lifestyle: [work hours, exercise timing]. Include: eating window (16:8, 18:6, OMAD), breakfast vs skip-breakfast IF, how to handle social events, coffee/drinks during fast, breaking fast foods, transition plan. Evidence-based.

Hit macros as vegetarian. Targets: [protein, calories]. Vegan or vegetarian? Include: high-protein plant sources ranked by absorption, protein-per-$ efficiency, vitamin B12/iron/zinc consideration, daily meal structure hitting targets, supplementation if needed.

7-day keto plan. Macros: <20g net carbs, 70-75% fat, 20-25% protein. Calorie target: [number]. Include: breakfast (easy, high-fat), lunch, dinner, fat bombs/snacks, grocery list, what to avoid (hidden carbs), electrolyte management (keto flu prevention).

Gluten-free eating without weight gain. Common mistake: replacing wheat with sugar-heavy GF substitutes. Include: naturally GF foods, avoiding processed GF junk, macro-balanced GF meals, restaurant navigation, hidden gluten, cross-contamination for severe celiac.

Transition to plant-based diet over [timeframe]. Starting point: [current eating]. Include: phased reduction of animal products, protein replacement strategy, social eating management, nutrient tracking (B12, iron, omega-3), avoiding vegan junk food trap, reality-checking motivations.

Navigate FODMAP for IBS symptoms. Phase: [elimination / reintroduction / long-term]. Include: elimination phase foods allowed, reintroduction testing protocol, identifying personal triggers, meal ideas within restrictions, dining out strategy, working with dietitian suggestion.

Build grocery list aligned to [goal]. Budget: [amount/week]. Household: [size]. Include: proteins (best $/g), carbs (whole food focus), fats (healthy sources), vegetables (seasonal), fruits, pantry basics, occasional treats (realistic, not restrictive). Shop the perimeter.

Teach me to read nutrition labels. Include: serving size trap (multiply if eating more), added sugar vs natural, "low fat" = high sugar trick, fiber significance, sodium awareness, understanding ingredient order, hidden names for sugar (20+ names), health claim BS.

Rank protein sources by $ per gram of protein. Include: eggs, chicken thighs/breast, ground beef, canned tuna, whey protein, Greek yogurt, cottage cheese, beans, lentils, tofu. Per source: protein per serving, calories, price, versatility. Budget-optimized protein.

Estimate restaurant meal macros. [Describe dish]. Include: likely calorie range, protein estimate, carb/fat estimate, sodium warning, modifications to reduce/adjust (sauce on side, double vegetables), ordering for goals. Imperfect but useful tracking.

Break weight loss plateau. Current: [describe diet/exercise]. Weeks stalled: [count]. Include: calorie creep check (weigh all food for 1 week), metabolic adaptation reality, refeed day strategy, exercise variation, sleep + stress audit, 2-week diet break (maintenance) if warranted.