Create personalized weekly meal plan.
Goal: [weight loss/muscle gain/maintenance/health]
Current weight: [starting point]
Target calories: [daily calorie goal]
Dietary restrictions: [allergies/intolerances/preferences]
Cuisine preferences: [favorite foods/cuisines]
Cooking skill: [beginner/intermediate/advanced]
Meal prep time: [available cooking time]
Budget: [weekly food budget]
Household size: [people to feed]

Generate 7-day plan with:
- Breakfast, lunch, dinner, snacks (daily)
- Macro breakdown (protein/carbs/fats per meal)
- Calorie count (per meal and daily total)
- Shopping list (organized by category)
- Prep instructions (batch cooking tips)
- Leftover utilization (minimize waste)

Customized to my life.

Details: [paste info]

Create weight loss meal plan.
Current weight: [starting weight]
Goal weight: [target weight]
Weekly loss goal: [1-2 lbs/week]
Calorie deficit: [daily calories]
Protein target: [grams per day]
Meals per day: [3 meals + snacks or 5 small meals]
Food preferences: [what you enjoy]
Foods to avoid: [dislikes]

Design fat loss plan:
- High protein meals (satiety + muscle preservation)
- Fiber-rich foods (fullness + digestion)
- Volume eating (low-calorie density)
- Meal timing (energy throughout day)
- Satisfying portions (not feeling deprived)
- Easy meal prep (sustainable)
- Restaurant options (social eating)

Sustainable weight loss.

Details: [paste info]

Create muscle building meal plan.
Current weight: [body weight]
Muscle gain goal: [target gain]
Calorie surplus: [daily calories above maintenance]
Protein target: [1g per lb bodyweight]
Meals per day: [frequency]
Training schedule: [workout days/times]
Budget: [food spending]

Build muscle meal plan:
- High protein every meal (muscle growth)
- Pre-workout meal (energy)
- Post-workout meal (recovery window)
- Calorie-dense foods (meet surplus easily)
- Meal timing around training
- Carb cycling (training vs rest days)
- Convenient protein sources

Fuel muscle growth.

Details: [paste info]

Create meal prep plan for the week.
Meals to prep: [which meals]
Containers available: [meal prep containers count]
Refrigerator space: [storage capacity]
Cooking time available: [Sunday prep time]
Dietary needs: [restrictions/goals]
Variety needed: [same meals ok or need variety]

Design prep strategy:
- Batch cooking recipes (large quantities)
- Container distribution (meal portioning)
- Prep order (efficient workflow)
- Storage instructions (freshness)
- Reheating guidelines (best quality)
- Variety within sameness (flavor variations)
- Shopping list (organized)

Prep once, eat all week.

Details: [paste info]

Create ketogenic diet meal plan.
Daily carb limit: [20-50g net carbs]
Fat percentage: [70-75% of calories]
Protein target: [moderate protein]
Experience level: [new to keto/experienced]
Keto flu prevention: [electrolytes]

Keto meal plan with:
- Very low carb meals (under limit)
- High healthy fats (avocado, oils, nuts)
- Moderate protein (maintain muscle)
- Electrolyte-rich foods (prevent keto flu)
- Keto-friendly vegetables (low carb)
- Fat bombs (satisfy cravings)
- Net carb calculations (fiber doesn't count)

Ketosis-inducing meals.

Details: [paste info]

Create vegan/plant-based meal plan.
Nutrition goals: [weight loss/health/ethical]
Protein target: [daily grams]
Vitamin concerns: [B12, iron, omega-3]
Cooking style: [raw/cooked/mixed]
Protein preferences: [tofu/tempeh/legumes/seitan]

Vegan plan including:
- Complete protein sources (amino acid profiles)
- Iron-rich plant foods (absorption tips)
- B12 supplementation (critical)
- Omega-3 sources (chia, flax, walnuts)
- Calcium sources (non-dairy)
- Variety (different vegetables daily)
- Satisfying meals (not just salads)

Nutritionally complete vegan.

Details: [paste info]

Create Mediterranean diet meal plan.
Health goals: [heart health/longevity/weight loss]
Fish preference: [types you like]
Olive oil usage: [primary fat source]
Wine: [optional inclusion]

Mediterranean plan with:
- Fish 2-3x per week (omega-3)
- Olive oil (healthy fats)
- Abundant vegetables (variety)
- Whole grains (complex carbs)
- Legumes (plant protein)
- Nuts and seeds (healthy snacks)
- Fresh fruits (dessert)
- Limited red meat (occasional)
- Herbs and spices (flavor)

Heart-healthy eating.

Details: [paste info]

Create paleo diet meal plan.
Strictness: [strict paleo/modified]
Protein sources: [meat preferences]
Carb sources: [sweet potatoes/other]
Dairy: [excluded or allow]

Paleo plan including:
- Grass-fed meats (quality protein)
- Wild-caught fish (omega-3)
- Eggs (versatile protein)
- Vegetables (all varieties)
- Fruits (natural sugars)
- Nuts and seeds (snacks)
- Healthy fats (avocado, coconut)
- No grains, legumes, dairy

Ancestral eating pattern.

Details: [paste info]

Create intermittent fasting meal plan.
Fasting protocol: [16:8, 18:6, 20:4, OMAD, 5:2]
Eating window: [time period]
Fasting goals: [weight loss/autophagy/health]
Breaking fast meal: [preferences]

IF meal plan with:
- Eating window meals (nutrient-dense)
- Breaking fast properly (gentle reintroduction)
- Nutrient timing (maximize eating window)
- High protein/fiber (satiety in limited window)
- Electrolytes during fast (hydration)
- Black coffee/tea allowed (fasting period)
- Weekend flexibility (if needed)

Time-restricted eating.

Details: [paste info]

Create gluten-free meal plan.
Reason: [celiac/sensitivity/preference]
Strictness: [cross-contamination concerns]
Substitute preferences: [GF alternatives]
Budget: [gluten-free can be expensive]

Gluten-free plan with:
- Naturally GF whole foods (focus)
- GF grain alternatives (rice, quinoa, oats)
- Label reading tips (hidden gluten)
- Cross-contamination prevention
- Affordable GF options (not all packaged)
- Nutrient density (don't just replace)
- Dining out strategies (safe options)

Safely gluten-free.

Details: [paste info]

Create diabetic meal plan.
Diabetes type: [Type 1/Type 2/prediabetes]
Blood sugar goals: [target ranges]
Medication: [insulin/metformin/etc]
Carb counting: [grams per meal]

Diabetic plan including:
- Controlled carbohydrate portions (blood sugar management)
- Low glycemic index foods (stable blood sugar)
- Fiber-rich meals (slow digestion)
- Balanced meals (protein + fat + carbs)
- Consistent meal timing (predictable)
- Portion control (weight management)
- Monitor and adjust (blood sugar response)

Blood sugar control.

Details: [paste info]

Create high-protein meal plan.
Protein target: [grams per day]
Goal: [muscle building/weight loss/satiety]
Protein sources: [animal/plant/both]
Meal frequency: [times per day]
Budget: [protein can be expensive]

High-protein plan with:
- Protein every meal (30-40g minimum)
- Lean protein sources (chicken, fish, lean beef)
- Plant proteins (legumes, tofu, tempeh)
- Protein snacks (Greek yogurt, protein bars)
- Budget protein (eggs, canned tuna, chicken thighs)
- Meal prep proteins (batch cook)
- Protein powder usage (if appropriate)

Protein-focused nutrition.

Details: [paste info]

Create budget meal plan.
Weekly budget: [total dollars]
Household size: [people to feed]
Store access: [grocery options]
Cooking equipment: [what you have]
Storage: [freezer space]

Budget meal plan with:
- Affordable proteins (eggs, chicken thighs, beans, canned tuna)
- Seasonal produce (cheaper and fresher)
- Bulk grains (rice, oats, pasta)
- Frozen vegetables (nutrition + savings)
- Batch cooking (economies of scale)
- Minimal food waste (use everything)
- Store brands (quality at lower cost)
- Meal stretching (soups, stews, casseroles)

Healthy eating on budget.

Budget: [paste amount]

Create quick meal plan for busy lifestyle.
Cooking time: [15-30 min max per meal]
Cooking skill: [minimal/basic]
Appliances: [slow cooker/instant pot/air fryer]
Meal complexity: [simple ingredients]

Quick meal plan with:
- 15-30 minute recipes (minimal time)
- One-pot meals (easy cleanup)
- Slow cooker/Instant Pot meals (hands-off)
- Sheet pan dinners (everything together)
- No-cook options (when needed)
- Rotisserie chicken hacks (shortcut protein)
- Pre-cut vegetables (time-saver)

Fast healthy meals.

Details: [paste info]

Create family meal plan.
Family size: [adults and kids]
Kids ages: [age ranges]
Picky eaters: [food aversions]
Budget: [weekly spending]
Cooking style: [family-style/individual plates]

Family plan including:
- Kid-approved meals (picky eater friendly)
- Hidden vegetables (nutrition stealth)
- Customizable meals (preferences vary)
- Batch cooking (feed everyone)
- Leftovers for lunch (efficiency)
- Weekend special meals (family time)
- Involve kids (cooking together)

Feed whole family healthily.

Family: [paste details]

Create anti-inflammatory meal plan.
Health concerns: [autoimmune/pain/general health]
Foods to avoid: [inflammatory triggers]
Omega-3 focus: [fatty fish frequency]

Anti-inflammatory plan:
- Omega-3 rich foods (salmon, sardines, walnuts)
- Colorful vegetables (antioxidants)
- Berries (anti-inflammatory compounds)
- Turmeric and ginger (natural anti-inflammatory)
- Olive oil (healthy fats)
- Avoid: processed foods, sugar, trans fats
- Green tea (polyphenols)
- Whole grains (not refined)

Reduce inflammation through diet.

Concerns: [paste details]

Create athletic performance meal plan.
Sport: [your sport]
Training schedule: [workout frequency/timing]
Competition dates: [if applicable]
Calorie needs: [high energy demands]
Hydration: [fluid requirements]

Athlete nutrition with:
- Pre-workout fueling (energy for performance)
- During-workout nutrition (if >90 min)
- Post-workout recovery (glycogen + protein)
- High-quality carbs (energy source)
- Adequate protein (muscle repair)
- Healthy fats (hormones, recovery)
- Hydration strategy (before/during/after)
- Race day nutrition (if competing)

Fuel peak performance.

Sport: [paste details]

Create organized grocery shopping list.
Meal plan: [paste your meal plan]
Store layout: [typical grocery store]
Budget: [spending limit]
Pantry staples: [what you already have]

Organize shopping list by:
- Produce (fruits and vegetables)
- Proteins (meat, fish, eggs, tofu)
- Dairy/alternatives (milk, yogurt, cheese)
- Grains (rice, pasta, bread, oats)
- Canned goods (beans, tomatoes, tuna)
- Frozen (vegetables, fruits, proteins)
- Pantry (oils, spices, condiments)
- Quantities (exact amounts needed)
- Budget allocation (per category)

Efficient grocery shopping.

Meals: [paste plan]

Create macro-based meal plan.
Macros: [protein/carbs/fats grams]
Calories: [daily total]
Meals per day: [frequency]
Tracking method: [app you use]
Flexibility: [strict or flexible dieting]

Macro plan with:
- Hit daily macros (P/C/F targets)
- Macro distribution per meal
- Flexible food choices (IIFYM approach)
- Macro-friendly swaps (alternatives)
- Restaurant macro estimates
- Meal timing for macros
- Fiber target (often forgotten)

Precise macro tracking.

Macros: [paste targets]

Create gut health focused meal plan.
Digestive issues: [bloating/IBS/general health]
Probiotic foods: [fermented food tolerance]
Fiber goal: [daily grams]
FODMAPs: [sensitivity if applicable]

Gut health plan with:
- Probiotic foods (yogurt, kefir, sauerkraut, kimchi)
- Prebiotic foods (fiber for gut bacteria)
- Fermented foods (beneficial bacteria)
- Bone broth (gut lining support)
- Gradual fiber increase (prevent issues)
- Hydration (fiber needs water)
- Avoid gut irritants (individual triggers)

Support microbiome health.

Issues: [paste concerns]

Create meal replacement shake plan.
Replacement meals: [which meals]
Nutritional completeness: [all nutrients]
Protein source: [whey/vegan/etc]
Taste preferences: [flavors you like]
Budget: [shake cost per meal]

Shake plan including:
- Complete nutrition (vitamins, minerals)
- Adequate protein (20-30g minimum)
- Healthy fats (satiety)
- Fiber inclusion (digestion)
- Flavor variety (prevent boredom)
- Convenience (on-the-go meals)
- Real food meals (balance)
- When to use shakes vs whole food

Convenient nutrition.

Details: [paste info]

Create seasonal meal plan.
Current season: [spring/summer/fall/winter]
Local produce: [what's in season locally]
Seasonal preferences: [warm/cold meals]
Budget: [seasonal produce often cheaper]

Seasonal eating plan:
- In-season produce (peak freshness + lower cost)
- Seasonal recipes (appropriate for weather)
- Preservation methods (freeze summer bounty)
- Farmers market shopping (local and fresh)
- Seasonal flavors (fall spices, summer herbs)
- Temperature-appropriate meals (soups vs salads)

Eat with the seasons.

Season: [paste current]

Create healthy restaurant eating guide.
Dining frequency: [times per week]
Restaurant types: [cuisines you eat]
Dietary goals: [maintain healthy eating out]
Social eating: [important occasions]

Restaurant strategies:
- Menu navigation (healthiest options per cuisine)
- Portion control (restaurant sizes large)
- Modifications to request (healthier prep)
- Alcohol strategy (if drinking)
- Appetizer wisdom (avoid calorie bombs)
- Dessert strategy (share or skip)
- Fast food options (when necessary)
- Stay on track while social

Eat out without derailing.

Cuisines: [paste types]

Create allergen-free meal plan.
Allergies: [specific allergens]
Severity: [anaphylaxis risk level]
Cross-contamination: [concerns]
Substitute options: [safe alternatives]

Allergen-free plan with:
- Complete allergen avoidance (safety)
- Label reading tips (hidden allergens)
- Cross-contamination prevention
- Nutritional adequacy (despite restrictions)
- Safe substitute ingredients
- Allergen-free snacks (convenience)
- Emergency preparedness (epi-pen if needed)

Safe allergen-free eating.

Allergies: [paste list]

Convert favorite recipe to healthier version.
Original recipe: [paste recipe]
Health goals: [lower calorie/sugar/fat/carbs]
Taste priority: [keep as close to original]
Dietary needs: [restrictions to follow]

Healthier recipe conversion:
- Identify high-calorie/unhealthy ingredients
- Suggest healthier substitutes
- Recalculate nutrition (new macros)
- Maintain flavor (use spices, herbs)
- Cooking method changes (bake vs fry)
- Portion guidance (if needed)
- Taste test recommendations

Healthify favorite foods.

Recipe: [paste original]