Cook Once, Eat All Week: 10 AI Meal-Prep Prompts with Raw-to-Cooked Math (PDF + copy-paste file)

Batch cooking breaks down at the scale: chicken shrinks, rice swells, and the app entry you pick is for the wrong one. These 10 prompts plan a 4-week ingredient rotation, turn your raw and cooked weights into equal portions with estimated nutrition, log them correctly and keep storage inside official food-safety times. Every example number checked against USDA data.

What it is

A 32-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 with the math shown, and how to adjust it.

What makes it different

• Your own yield, not a generic one. USDA measured roasted chicken breast at 61% to 82% of its raw weight in single tests. Prompt 2 turns two weighings on your scale into protein per 100 g cooked and equal portions.
• The logging mistake, priced. 180 g of cooked rice logged as dry rice adds 423 kcal; 150 g of cooked chicken logged as raw hides 12.8 g of protein. Prompt 4 matches every item to the right database entry.
• Mixed dishes made simple. Weigh the pot, subtract the empty pot, and get protein and calories per 100 g of chili, curry or soup.
• Storage you can trust. Fridge, freezer, thawing and reheating follow USDA FSIS and FoodSafety.gov; the schedule prompt will not stretch them.
• Sources for every number. USDA FoodData Central (SR Legacy), the USDA Table of Cooking Yields for Meat and Poultry, and BLS average prices.

The 10 prompts

1. Plan a 4-week batch rotation
2. Turn raw weight into cooked portions
3. Portion a mixed dish by weighing the pot
4. Log meal prep without the raw-cooked mistake
5. Shopping list and cost per portion
6. Fridge and freezer schedule
7. Hit a protein number in every container
8. Scale a recipe to your pack sizes
9. Same base, five flavors
10. Prep-day timeline

Also included

• 4 reference sections (5 pages): USDA meat and poultry cooking yields with ranges, dry-to-cooked tables for rice, pasta, quinoa, lentils and beans, storage and reheating, and recipe cards for all 8 rotation dishes
• A "my batch numbers" 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 or nutrition advice, and no promises of weight loss or muscle gain. If you have a medical condition, are pregnant, or take medicines, talk to a doctor or dietitian before changing your diet. Tell the AI your allergies every time and check ingredients yourself.

FAQ

Do I need a paid AI plan? No. The prompts work with the free versions of ChatGPT, Gemini and Claude.

Do I need a kitchen scale? Yes, a basic one. Two weighings per batch are the whole point.

I am not in the US. The prompts work with grams and any store; only the example prices are US averages.

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 from USDA and BLS data. Weights "measured" in the examples were typed by us to show the method.

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