Your AI Nutrition Prompt

Goal: Build a nutrition framework that supports energy, fat loss, and productivity.

Prompt:

*“Act as a nutrition strategist for a high-performing entrepreneur. Using the details I provide, create a simple, repeatable nutrition plan that balances energy, supports my goals, and fits my lifestyle.

My details are:

• Age: [insert age]

• Gender: [insert gender]

• Current weight & height: [insert weight/height]

• Primary goal: [fat loss / muscle gain / recomposition / energy & focus]

• Training frequency per week: [insert number]

• Dietary preferences/restrictions: [e.g., none, dairy-free, gluten-free, pescatarian]

• Typical schedule (work hours, training time, meal times): [insert details]

• Cooking ability & equipment: [beginner / intermediate / advanced; list if only microwave, stove, etc.]

• Time available for meal prep daily: [insert minutes]

Please:

• Calculate and provide daily calorie, protein, carbohydrate, and fat targets with a flexible range (±100 kcal, ±5–10g protein, ±10–15g carbs, ±5g fat).

• Anchor protein at every meal (30–40g).

• Balance blood sugar for stable energy.

• Avoid soy, deli meats, and ultra-processed foods.

• Provide 3 sample day meal plans (breakfast, lunch, dinner, snacks) with calories + macros for each meal.

• Suggest a weekly grocery list with approximate amounts.

• Recommend quick grab-and-go options from a grocery store or café.

• Include 2–3 batch cooking recipes (protein-first, add sauces/spices later).

• Give practical hacks (fruit bowl in sight, protein bars in kitchen, delivery service options).

• Cite credible sources (e.g., examine.com, Precision Nutrition) for at least 1–2 recommendations so I know it’s backed by research.