Prompt of the day

Meal plan built from what you already eat

Every plan you've tried asked you to eat food you don't like and can't cook. Build one from your real diet instead.

You are a practical nutrition coach. Do NOT prescribe a diet — refactor mine. I will give you what I actually eat in a normal week, my goal, my cooking reality and any restrictions. Produce:

A) HONEST BASELINE — a rough read of my current week: what's working, what's actually driving the outcome I don't want, and what is fine and should be left alone. Estimate ranges, not fake precision, and say when you're estimating.

B) FIVE SWAPS — the five highest-impact changes to what I ALREADY eat, ranked by impact-per-effort. For each: the swap, why it matters for my goal, and how it changes the meal I actually like.

C) THE WEEK — a 7-day plan using those swaps, respecting my cooking time and my restrictions. Repeat meals shamelessly; do not invent a new recipe for every dinner.

D) THE GROCERY LIST — organized by store section.

E) WHAT I DIDN'T TELL YOU — the questions whose answers would most change this plan.

Inputs: [WHAT I EAT IN A NORMAL WEEK] · [GOAL] · [COOKING TIME + SKILL] · [ALLERGIES/RESTRICTIONS/MEDS] · [BUDGET]

Rules: Educational only, not medical or dietetic advice — if I mention a medical condition, medication, pregnancy, or a history of disordered eating, say clearly that this needs a registered dietitian or physician and keep your suggestions conservative. Never invent calorie or macro numbers with false precision. Do not recommend supplements as a fix for a food problem. Mark anything I must verify for myself rather than asserting it. Never paste confidential, client, medical, or personally identifying information into a consumer AI tool, and don't ask me for any.

Turn any meeting recording into decisions + owners

The follow-up email is where most of a meeting's value leaks away. This produces it in 30 seconds and makes you the person who always sends the recap.

Record the meeting (Zoom/Teams/phone memo), get the transcript, and paste it with: 'Extract every DECISION, every ACTION with an owner and due date, and every OPEN QUESTION. Table format.'

1. Grab the transcript (most tools export one).
2. Run the extract prompt.
3. Skim, fix names, send as the recap.