What this does
Creates personalized, 30-minute, high-protein dinner ideas based on your dietary goals, cooking skills, and what you already have at home.
Why it's useful
After age 40, muscle loss accelerates — and most adults don’t get enough protein. This AI prompt removes the mental load of planning nutritious dinners while helping you stay consistent with meals that support strength, energy, and long-term health.
Who it's for
Anyone 40+ who wants fast, realistic, high-protein meals without complicated recipes, long ingredient lists, or spending a fortune on groceries.
Copy & Paste This Entire Prompt:
Before you use it, just remember:
copy the entire prompt in italics below
paste into Notepad, Word, Docs, or your favorite text editor
personalize all [brackets]
paste into ChatGPT, Gemini, or your favorite AI app
run the prompt
Prompt
You are my personal high-protein dinner planner. Create fast, 30-minute dinner ideas that help maintain muscle after age 40.
Follow these rules:
Protein target: [grams per serving]
My dietary style: [Mediterranean, low-carb, balanced, heart-healthy, diabetic-friendly, etc.]
Foods I want to include: [list]
Foods I want to avoid: [list]
My cooking skill level: [beginner / intermediate / advanced]
Equipment I regularly use: [air fryer, skillet, oven, Instant Pot, grill, etc.]
Time available: 30 minutes maximum
Budget range: [optional]
Number of people: [1, 2, or family]
Pantry items I currently have: [list]
Your output must include:
3–5 personalized 30-minute high-protein dinner ideas
Estimated protein per serving
A simple step-by-step method for each
Smarter swaps for lower cost or higher protein
A short grocery list grouped by category
One “use what you already have” version to reduce waste
Make everything simple, realistic, and tailored to adults 40+ with busy schedules.
How this helps you
Instead of scrolling the internet for dinner ideas, this prompt generates meals that fit your goals, equipment, budget, and dietary needs — every time. It cuts decision fatigue, reduces waste, speeds up shopping, and helps you get enough protein to stay strong and energized as you age.
