High Protein Away From Home: 10 AI Prompts for Restaurants, Travel and Food Labels in Any Country (PDF + copy-paste file)

Eating out and traveling is where protein plans fall apart. These 10 prompts get the most protein from any menu, rank a chain's nutrition sheet, decode labels abroad (kJ, per 100 g, "high protein" claims), and plan a travel day without a kitchen. Each prompt comes with an example whose numbers we checked against USDA data and label law.

What it is

A 31-page PDF kit (US Letter; A4 and phone versions included) of 10 copy-paste prompts for ChatGPT, Gemini or Claude, each with what we typed, a shortened example answer and how to adjust it.

What makes it different

• Estimates that admit their guesses. The menu prompt lists every portion weight the AI assumed and the one question to ask the staff that changes the answer most.
• Label rules, not label myths. A side-by-side of US and EU rules: per serving vs per 100 g, kJ vs kcal, rounding, "high protein" thresholds and, in simplified form, how much room label values have under the rules.
• The claim test. Peanut butter has 22.2 g protein per 100 g, more than plain Greek yogurt, but only 15% of its calories come from protein, so in the EU it could only say "source of protein". Prompt 5 runs that test on anything.
• What US chains must tell you. Chains with 20 or more locations must provide written nutrition information, protein included, on request. Prompt 2 turns that sheet into a ranking by protein per 100 kcal.
• Travel days with food safety. A full airport-to-hotel day of protein with the USDA 2-hour rule marked on every cold item.

The 10 prompts

1. Order the most protein from any menu
2. Rank a chain's nutrition sheet
3. Build-your-own bowl calculator
4. Read a food label in another country
5. Test a "high protein" claim
6. How far can the label be off?
7. Travel day without a kitchen
8. Hotel breakfast buffet plate
9. Plan the rest of the day after eating out
10. Ask the kitchen, in their language

Also included

• 4 reference pages: US vs EU food labels in one table, protein per 100 kcal for 20 shelf and restaurant foods, what restaurants must tell you, and an offline order cheat sheet
• An away-from-home log fill-in page
• The PDF in US Letter, A4 and phone size
• All 10 prompts as a plain-text file and a Markdown file

What it is not

Not medical, nutrition or legal advice, and no promises of weight loss or muscle gain. Not an allergy tool: if you have a food allergy, talk to the staff every time and follow your doctor's plan. The sample menu, nutrition sheet and labels in the examples were built by us from USDA values to show each method; they are not any restaurant's or brand's data.

FAQ

Do I need a paid AI plan? No. The free versions of ChatGPT, Gemini and Claude work; reading menu or label photos needs an assistant that accepts images.

Does it work outside the US and EU? Yes. The prompts ask the AI to say which labeling rules it is using; the reference page covers the US, the EU and the UK.

Is it written by AI? The prompts, structure, checks and notes are ours. The example answers were generated with Claude (one model) and every number was recomputed by us.

Refunds? 14 days, no questions asked: write to aibezstrestu@gmail.com with your order number.