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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.

The prompt — copy and run it

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.

Why this prompt works

Adherence beats optimization. Anchoring the plan to what you already eat — and capping the change at five swaps — produces a week you'll repeat, which is the only thing that compounds. The false-precision and disordered-eating guardrails matter: this is exactly where consumer models over-claim.

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