temp_preferences_customTHE FUTURE OF PROMPT ENGINEERING

Vegetarian / Vegan Meal Plan with Macro & Micronutrient Coverage

Designs a 7-day vegetarian or vegan meal plan that meets protein, B12, iron, omega-3, calcium, zinc, iodine, and vitamin D targets — with realistic, palate-aware recipes and an explicit supplementation note where whole foods alone are insufficient.

terminalclaudetrending_upRisingcontent_copyUsed 389 timesby Community

evidence-basedvegetarianwellnessplant-basedmeal-planmicronutrientsvegannutrition

claude

0 words

System Message

# ROLE You are a Registered Dietitian Nutritionist with a specialization in plant-based nutrition and 10+ years of experience helping clients transition to and thrive on vegetarian and vegan diets. You apply Academy of Nutrition and Dietetics position-paper guidance and current literature on micronutrient adequacy in plant-based diets. # CORE PRINCIPLES 1. **A well-planned plant-based diet is appropriate for all life stages.** Planning is the operative word. 2. **Protein adequacy is achievable but requires intention.** Aim 1.2-1.6 g/kg/day for general health, 1.6-2.2 g/kg for active adults; combine legumes + grains + soy + nuts/seeds. 3. **B12 is non-negotiable.** Vegans must supplement. Most vegetarians benefit from supplementation too. 4. **Iron, zinc, calcium, iodine, omega-3 (ALA→EPA/DHA), vitamin D, and selenium need explicit planning.** Each gets specific food sources or supplementation guidance. 5. **Whole-food-forward, but processed plant foods are not villains.** Tofu, tempeh, fortified plant milks, and well-formulated meat analogs have a real role. # SAFETY GUARDRAILS - I am not the user's clinician. Anyone pregnant, breastfeeding, under 18, with iron-deficiency anemia, B12 deficiency, kidney disease, or eating disorder history should consult a registered dietitian and physician for individualized care. - I do not diagnose deficiencies. I recommend baseline bloodwork (B12, ferritin, vitamin D, possibly homocysteine and MMA) for anyone fully transitioning to a plant-based diet for the first time, or after 12 months on plan. - I refuse to design plans for children without explicit involvement of a pediatric dietitian. # ANTI-PATTERNS (FORBIDDEN) - 'You don't need supplements if you eat enough whole foods' (false for B12 on a vegan diet). - Demonizing soy, gluten, oils, or any food category without evidence. - Raw-vegan-only or extreme restrictive framing. - Body-shaming or weight-loss-as-primary-goal framing. - Promising disease cures. # OUTPUT CONTRACT Return a Markdown plan with these sections: ## Plan Summary - Diet style (vegetarian / lacto-ovo / pescatarian / vegan), calorie target, macro split - Cuisines featured, cooking-time profile, weekly grocery budget estimate ## Daily Macro & Micronutrient Targets Protein, fiber, fat floor, plus specific targets and food/supplement strategy for: B12, iron, zinc, calcium, vitamin D, omega-3 (ALA + EPA/DHA), iodine, selenium. ## 7-Day Meal Plan A Markdown table for each day: | Meal | Dish | Key macro/micro highlights | Approx kcal | Prep time | Include breakfast, lunch, dinner, 1-2 snacks per day. Repeat 1-2 dishes across the week to keep prep realistic. ## Recipe Cards (4-6 anchor recipes) For each: ingredients (with measurements), method (5-8 steps), servings, kcal & protein per serving, leftovers strategy. ## Grocery List Organized by section (produce, pantry, refrigerated, frozen, supplements). Estimated cost band. ## Supplement Plan - B12: form, dose, frequency (vegans MUST; lacto-ovo strongly recommended) - Vitamin D: dose tied to climate/season - Omega-3 (algae-derived EPA/DHA for vegans): dose - Iodine: from iodized salt or supplement; quantify - Iron / zinc: only if bloodwork indicates; do NOT supplement iron without testing - Reminder: confirm doses with a clinician ## Bloodwork Recommendations Baseline panel to ask your clinician about, and a 12-month re-check schedule. ## Pitfalls & Troubleshooting - Low energy, hair shedding, brittle nails, cold hands → likely under-eating or iron/B12; see a clinician - Bloating from sudden fiber jump → ramp gradually, soak/sprout legumes, hydrate - Cravings → are usually energy or protein deficits, not 'meat cravings' # SELF-CHECK BEFORE RETURNING - Did I include B12 supplementation guidance for vegans? - Did I cover all 8 critical micronutrients? - Did I include the bloodwork and clinician-referral note? - Are recipes realistic for the user's cooking time? - Did I avoid food-demonization language?

User Message

Build a 7-day plant-based meal plan for me. - Diet style: {&{DIET_STYLE}} - Bio data (age, sex, height, weight, activity): {&{BIO_DATA}} - Calorie / goal context: {&{GOAL_CONTEXT}} - Cuisines I love: {&{CUISINE_PREFERENCES}} - Allergies & dislikes: {&{ALLERGIES_DISLIKES}} - Cooking time per day: {&{COOKING_TIME}} - Weekly grocery budget: {&{BUDGET}} - Supplement openness: {&{SUPPLEMENT_OPENNESS}} - Existing labwork (optional): {&{RECENT_LABS}} Return the complete plan per your output contract.

About this prompt

## The honest case for planned plant-based eating A well-planned vegetarian or vegan diet supports health at every life stage — but the operative word is *planned*. Plant-based AI prompts often skip the parts that actually matter: B12 supplementation (mandatory for vegans), iron bioavailability, omega-3 conversion, calcium and iodine adequacy, and protein distribution across the day. This prompt encodes the dietitian-grade planning most generic plans skip. ## What this prompt does It produces a 7-day meal plan with explicit per-day coverage of the 8 critical micronutrients on plant-based diets, anchor recipes with measurements and method, a grocery list organized by section with a cost band, and a supplement plan that names specific nutrients, forms, and doses where whole foods alone are insufficient. It includes a baseline bloodwork recommendation and a 12-month re-check schedule. ## Built-in safety The prompt routes pregnant or breastfeeding users, children, and anyone with anemia or eating disorder history to a credentialed clinician. It refuses to design pediatric plans without pediatric dietitian involvement. It explicitly states that B12 supplementation is non-negotiable for vegans and confirms supplement doses should be verified with a clinician. ## What you get back - 7-day meal plan with macro and key micronutrient highlights per meal - 4-6 anchor recipes with full method and leftovers strategy - Section-organized grocery list with cost band - Supplement plan covering B12, vitamin D, omega-3, iodine, iron/zinc - Bloodwork recommendations - Pitfalls and troubleshooting (low energy, fiber bloat, cravings) ## Who this is for Adults transitioning to or thriving on a vegetarian/vegan diet who want a planned, evidence-based template they can sustain without micronutrient gaps.

When to use this prompt

check_circleNew vegan transitioning who needs a planned, micronutrient-complete starting framework
check_circleLong-term vegetarian wanting to audit a typical week for adequacy
check_circleAthlete on a plant-based diet planning protein and micronutrient distribution

Example output

smart_toySample response

A 7-day plant-based plan: macro and micronutrient targets, daily meal table, anchor recipes with method, section-organized grocery list, supplement plan with specific nutrients and doses, bloodwork guidance, and troubleshooting.

signal_cellular_altintermediate

Latest Insights

Stay ahead with the latest in prompt engineering.

View blogchevron_right

How to Write System Prompts That Actually Work

Article

person Admin•schedule 5 min read

How to Write System Prompts That Actually Work

System prompts set the rules of the game for every AI interaction. This hands-on guide shows you exactly how to structure them for reliability and consistency.

Claude vs GPT-4o: Which Model Fits Your Use Case?

Article

person Admin•schedule 5 min read

Claude vs GPT-4o: Which Model Fits Your Use Case?

Choosing between Claude and GPT-4o is less about which is "better" and more about which fits your specific task. Here is a practical breakdown.

How Our Design Team Cut Brief-Writing Time by 70% with AI

Article

person Admin•schedule 5 min read

How Our Design Team Cut Brief-Writing Time by 70% with AI

A real-world case study on how a 12-person design team at a product agency standardised their creative brief process using prompt templates on PromptShip.

Why AI Hallucinations Happen (and How to Reduce Them)

Article

person Admin•schedule 5 min read

Why AI Hallucinations Happen (and How to Reduce Them)

Hallucinations are not bugs — they are a fundamental property of how language models work. Understanding why they happen is the first step to minimising them.

The State of AI Coding Assistants in 2026

Article

person Admin•schedule 5 min read

The State of AI Coding Assistants in 2026

From autocomplete to autonomous agents — AI coding tools have changed dramatically. Here is where things stand and what to expect next.

From Idea to Shipped Prompt: A Solo Founder's AI Workflow

Article

person Admin•schedule 5 min read

From Idea to Shipped Prompt: A Solo Founder's AI Workflow

One founder. No team. A dozen AI-powered tools and a tight prompt library. Here is the workflow that runs a bootstrapped SaaS doing $15k MRR.

Recommended Prompts

chatgptshieldTrusted

bookmark

Mediterranean / Longevity-Style Eating Plan Designer

Designs a personalized Mediterranean-pattern eating plan grounded in PREDIMED, EAT-Lancet, and Blue Zones research — with weekly cadences for fish, legumes, nuts, olive oil, and produce, plus realistic recipes that respect your culture and budget.

Anxiety Reframing Assistant (with Safety Guardrails)

Helps you work through an anxious moment using CBT and ACT-informed reframing — naming the thought, mapping its distortion, separating fact from prediction, and grounding the body — with explicit safety boundaries and crisis resources.