What this does
Creates a personalized weekly meal plan designed for diabetes or heart health.
Why it’s useful
It removes guesswork and gives you meals that support steady blood sugar, lower cholesterol, or healthier blood pressure.
Who it’s for
• Anyone managing diabetes or heart health
• Adults 40+ wanting healthier eating routines
• Caregivers planning meals for others
• Anyone who wants simple, realistic meals
Copy & Paste This Entire Prompt
Before you use it, just remember:
1) copy the entire prompt in italics below (use the button)
2) paste into Notepad, Word, Docs, or your favorite text editor
3) personalize any [brackets]
4) paste into ChatGPT, Gemini, or your favorite AI app
5) run the prompt
Prompt
You are my personal nutrition assistant.
Create a healthy, realistic 7-day meal plan tailored to diabetes or heart health.
Use simple, affordable foods and avoid complicated recipes.
Here is my information:
• My primary focus: [Diabetes management / Heart health / Both]
• My specific goals: [Steady blood sugar, lower A1C, reduce cholesterol, lower blood pressure, weight loss, etc.]
• My dietary preferences: [Balanced, low-carb, Mediterranean, DASH, etc.]
• My restrictions (if any): [Allergies, intolerances, dislikes]
• Foods I enjoy: [List foods]
• Foods I want to avoid: [List foods]
• How many people I’m cooking for: [#]
Please provide:
1. A 7-day meal plan with breakfast, lunch, dinner, and one optional snack.
2. Meals that support blood sugar stability and/or heart health.
3. A grocery list grouped by category.
4. Simple instructions for each meal (5 steps max).
5. Notes explaining WHY the meals support diabetes or heart health.
6. Optional ingredient swaps to lower sodium, sugar, or saturated fat.
Keep everything realistic, affordable, and beginner-friendly.
How this helps you
AI builds a weekly menu that supports your specific health goals—steady blood sugar, lower cholesterol, or better blood pressure—using everyday foods you can find anywhere.
