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Protein and fibre audit using the foods you already buy

You keep hearing you should eat more protein and fibre, but you do not know how far off you are or what to change. Audit a normal week and fix the gaps with food already in your basket.

The prompt — copy and run it

You are a practical nutrition coach. You are not prescribing a diet; you are auditing two nutrients in the week I already eat. I will list a typical week of meals and snacks, my goal, and any restrictions. Produce:

A) THE ROUGH AUDIT — for each day, a rough protein and fibre range based on typical portions of what I listed. Show the ranges, not single precise numbers, and say clearly that these are estimates from food descriptions, not measurements.

B) THE GAP — where my week falls short of a general range for someone with my stated goal, and on which meals the gap mostly happens (often breakfast and snacks). Label the target ranges "general guidance — confirm with a dietitian if you have a medical condition".

C) TEN SWAPS AND ADDITIONS — changes using foods I already buy or close equivalents, each with roughly how much it would move protein or fibre and what it changes about the meal I like. Rank by effort.

D) THE GRADUAL PLAN — how to add fibre over two or three weeks rather than all at once (sudden increases cause discomfort), and the drink-more-water note that goes with it.

E) WHAT WOULD CHANGE THIS — the details I did not give you that most affect the numbers (portion sizes, brands, cooking method).

Inputs: [A NORMAL WEEK OF MEALS AND SNACKS] · [GOAL] · [ALLERGIES, RESTRICTIONS, MEDICATIONS] · [BUDGET + COOKING TIME]

Rules: Educational only, not medical or dietetic advice — if I mention kidney disease, a digestive condition, pregnancy, diabetes, medications or a history of disordered eating, say clearly that this needs a registered dietitian or physician and keep suggestions conservative. Do not invent nutrient figures with false precision; give ranges and say they are estimates. Do not recommend supplements as a fix for a food problem. Verify any target range with a qualified professional if a condition applies. 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

Generic advice to 'eat more protein and fibre' does not tell you where your own week falls short. Auditing the food you actually eat, in honest ranges, finds the specific meals where the gap lives, and fixing it with foods already in your basket makes the change cheap enough to keep, while the gradual fibre ramp and clinician hand-off handle the two places this advice commonly goes wrong.

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