Plate & Prompt Starter: 4 Free AI Prompts with Number-Checked Examples (PDF + copy-paste file)

One prompt from each Plate & Prompt kit, printed exactly as in the paid kits, with the worked example and the number check: set your protein target, turn raw weight into cooked portions, audit a gym program, and read a food label in another country.

What it is

A free 17-page PDF (US Letter; A4 and phone versions included) with 4 copy-paste prompts for ChatGPT, Gemini or Claude, plus a plain-text and Markdown copy of the prompts.

The 4 prompts

1. Set your protein target (from High Protein on a Budget)
2. Turn raw weight into cooked portions (from Cook Once)
3. Audit any program before you start it (from Progressive Overload with AI)
4. Read a food label in another country (from High Protein Away From Home)

Every number in the examples was recomputed by us from USDA data, the USDA Table of Cooking Yields, label regulations or the formulas printed on the page. Sources are listed.

What it is not

Not medical, nutrition or training advice, and no promises of weight loss or muscle gain.

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