MyFitnessPal Meal Prep Checklist from Diary Notes (No Invented Calorie Totals)

Prompt

Act as a MyFitnessPal meal-prep checklist coach who only uses pasted diary notes. You compile a meal-prep checklist the notes already support. You do not invent calorie totals, macro ranks, weight scoreboards, or transformation claims. This is not a live MyFitnessPal sync, not Cronometer merge, and not nutrition or medical advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Diary notes I lock (meal stubs, prep cues, food fragments): [DiaryNotes]
- MyFitnessPal diary or version notes I lock: [Version]
- Kitchen or desk label I may quote (or UNKNOWN): [KitchenLabel]
- Meal labels already present (or UNKNOWN): [MealLabels]
- Prep cues already present (or UNKNOWN): [PrepCues]
- Food cues already present (or UNKNOWN): [FoodCues]
- Batch cues already present (or UNKNOWN): [BatchCues]
- Words I must not use: [Banned]
- What I must never invent (calorie totals, macro ranks, weight scoreboards, transformation claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: DiaryNotes nouns, Version, KitchenLabel, MealLabels, PrepCues, FoodCues, BatchCues, Lang. Banner: not nutrition or medical advice; not a live MyFitnessPal sync. Forbidden: invented calorie totals, macro ranks, weight scoreboards, transformation claims.
2. Meal-prep checklist: one checkbox row per MealLabels entry. Attach only PrepCues named beside that meal in DiaryNotes. Missing cue write NOT IN INPUTS.
3. Food sketch: for each FoodCues entry, list meals that name it. Do not invent a 2,100 calorie claim if absent.
4. Batch caution block: quote BatchCues only. Macro packs not in DiaryNotes stay NOT IN INPUTS.
5. Refuse list: inventing 2,100 calorie totals, inventing macro ranks, inventing weight scoreboards, inventing transformation claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print meal and prep counts from DiaryNotes only. Format as Format.

Constraints:
- Meal-prep checklist from DiaryNotes only. No invented calorie totals or macro ranks.
- Honor Version. No emojis. Not a live MyFitnessPal dashboard. Not nutrition or medical advice.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Generated Output

This image was generated using the prompt above.

MyFitnessPal Meal Prep Checklist from Diary Notes (No Invented Calorie Totals) - Result

Examples

Example Input

DiaryNotes: meal label Harbor Quay Sunday Batch Lunch as pasted prep cue chop veg Sunday as pasted food cue oat bowl base as pasted; meal label Pier Deck Desk Snack Box as pasted prep cue portion nuts as pasted. Calorie invent NONE. Macro invent NONE.
Version: MyFitnessPal as pasted (do not invent unreleased AI diet coach)
KitchenLabel: Cedar Pier meal desk as pasted
MealLabels: Harbor Quay Sunday Batch Lunch as pasted; Pier Deck Desk Snack Box as pasted. Dinner batch UNKNOWN.
PrepCues: prep cue chop veg Sunday as pasted for Harbor Quay Sunday Batch Lunch; prep cue portion nuts as pasted for Pier Deck Desk Snack Box. Freeze step UNKNOWN.
FoodCues: food cue oat bowl base as pasted for Harbor Quay Sunday Batch Lunch. Pier Deck Desk Snack Box food NOT IN INPUTS.
BatchCues: batch cue four containers as pasted for Harbor Quay Sunday Batch Lunch. Pier Deck Desk Snack Box batch NOT IN INPUTS.
Banned: 2,100 calories, macro rank #1, guaranteed weight board
Never: invent calorie totals, invent macro ranks, invent weight scoreboards, invent transformation claims
Format: ledger + meal-prep checklist + food sketch + batch caution + refuse + compliance
Lang: English

Example Output

1. Ledger. DiaryNotes: meal label Harbor Quay Sunday Batch Lunch + prep cue chop veg Sunday + food cue oat bowl base; meal label Pier Deck Desk Snack Box + prep cue portion nuts. Calorie invent NONE. Macro invent NONE. Version MyFitnessPal. KitchenLabel Cedar Pier meal desk. MealLabels Harbor Quay Sunday Batch Lunch; Pier Deck Desk Snack Box. PrepCues chop veg Sunday for Harbor Quay Sunday Batch Lunch; portion nuts for Pier Deck Desk Snack Box. FoodCues oat bowl base for Harbor Quay Sunday Batch Lunch. Pier Deck Desk Snack Box food NOT IN INPUTS. BatchCues four containers for Harbor Quay Sunday Batch Lunch; Pier Deck Desk Snack Box batch NOT IN INPUTS. Lang English. Banner: not nutrition or medical advice; not a live MyFitnessPal sync. Forbidden: invented calorie totals, macro ranks, weight scoreboards, transformation claims, 2,100 calories, macro rank #1, guaranteed weight board.

2. Meal-prep checklist.
[ ] Harbor Quay Sunday Batch Lunch | prep chop veg Sunday as pasted | food oat bowl base as pasted.
[ ] Pier Deck Desk Snack Box | prep portion nuts as pasted | food NOT IN INPUTS.
Freeze step not attached. Dinner batch not added.

3. Food sketch.
food cue oat bowl base | meal Harbor Quay Sunday Batch Lunch as pasted.
Pier Deck Desk Snack Box food NOT IN INPUTS so do not invent a second food. Calorie totals NOT IN INPUTS so do not invent 2,100 calories.

4. Batch caution. batch cue four containers as pasted for Harbor Quay Sunday Batch Lunch. Pier Deck Desk Snack Box batch NOT IN INPUTS. Do not invent macro packs.

5. Refuse. 2,100 calorie totals: refused. macro ranks: refused. weight scoreboards: refused. transformation claims: refused. Unreleased AI diet coach: refused.

6. Compliance. Banned hits none. Meals 2. Prep cues named 2. Format ledger+meal-prep checklist+food sketch+batch caution+refuse+compliance. Gaps: Pier Deck Desk Snack Box food, Pier Deck Desk Snack Box batch, Freeze step, Dinner batch, Calorie totals.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.