AI 提示詞： 營養建議

Help me figure out my daily macronutrient targets.

Goal: [fat loss / muscle gain / maintenance / recomposition]
Current stats: [age, sex, height, weight]
Activity level: [sedentary / lightly active / moderately active / very active]
Training: [type and frequency of exercise]
Diet preference: [no restriction / keto / vegan / vegetarian / paleo / other]
Meals per day: [number of meals and snacks]

Calculate and provide:
1. Estimated TDEE with the formula and reasoning shown
2. Recommended daily calories with adjustment for goal
3. Macro split in grams: protein, carbs, fat (with percentage breakdown)
4. A sample day of eating that hits these macros exactly
5. How to adjust macros on training vs. rest days
6. When and how to recalculate as my body changes

Design a meal prep system for my week.

Calorie target: [daily calories]
Macro targets: [protein/carbs/fat in grams, if known]
Diet restrictions: [allergies, intolerances, preferences]
Cooking skill: [beginner / intermediate / advanced]
Prep time available: [hours on prep day]
Budget: [weekly grocery budget]
Household size: [cooking for how many people]

Create:
1. A 5-day meal plan with breakfast, lunch, dinner, and snacks
2. A consolidated grocery list organized by store section
3. A prep-day timeline: what to cook in what order
4. Storage instructions and shelf life for each prepped item
5. Three meals that freeze well for backup
6. Quick 10-minute fallback meals when prep runs out

Analyze my current diet and tell me what to fix.

Typical day of eating:
[List everything you eat and drink with approximate portions and times]

Goal: [fat loss / muscle gain / more energy / better sleep / general health]
Current issues: [fatigue, bloating, cravings, weight stall, etc.]
Exercise routine: [type and frequency]
Sleep: [hours and quality]
Water intake: [daily amount]

Analyze and provide:
1. Estimated calorie and macro breakdown of my current intake
2. The top 3 nutritional gaps or problems in my diet
3. Specific food swaps that fix each issue (not just 'eat more vegetables')
4. Meal timing adjustments based on my schedule and training
5. A 'quick win' change I can make today for immediate improvement
6. A disclaimer about consulting a healthcare provider for persistent issues

Build me a healthy grocery list that fits my budget.

Weekly budget: [$amount]
Household size: [number of people]
Diet goals: [what you're trying to achieve nutritionally]
Diet restrictions: [allergies, preferences, foods you hate]
Store preference: [where you usually shop]
Cooking frequency: [meals cooked at home per week]

Provide:
1. A prioritized grocery list: essentials first, nice-to-haves last
2. Cost-per-serving breakdown for the most expensive items
3. Bulk buying recommendations and what's worth buying in bulk
4. Seasonal produce suggestions for the current month
5. A pantry staples checklist that makes any meal possible
6. Three money-saving swaps that don't sacrifice nutrition

Help me build a snacking strategy that supports my goals.

Goal: [fat loss / muscle gain / sustained energy / reduce sugar cravings]
Current snacking habits: [what you snack on and when]
Biggest craving: [sweet / salty / crunchy / chocolate / carbs]
Work environment: [office / remote / on the go]
Macro targets: [if tracking macros]
Allergies or restrictions: [list any]

Design:
1. 10 snack options organized by goal (protein-rich, energy-boosting, low-calorie)
2. A snack prep plan for the week (what to batch-make Sunday)
3. Smart swaps for my current cravings that satisfy without derailing
4. Portion control strategies that don't require measuring everything
5. A desk drawer / bag essentials list for emergency healthy snacking
6. When to snack vs. when hunger means you need a real meal

Help me figure out which supplements are actually worth taking.

Goal: [performance / recovery / general health / specific deficiency]
Current diet: [brief overview of daily eating]
Training: [type and frequency]
Current supplements: [what you already take]
Budget for supplements: [monthly amount]
Health conditions: [any relevant conditions or medications]

Provide:
1. Which of my current supplements are worth keeping and which are a waste of money
2. 3-5 supplements with the strongest evidence base for my specific goals
3. Recommended dosages, timing, and whether to take with food
4. Potential interactions between supplements and with any medications
5. Red flags in supplement marketing claims to watch for
6. A clear disclaimer: this is informational, not medical advice — consult a doctor before starting any supplement regimen