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High Protein on a Budget
Plan a cheap high-protein week, rank your store's foods by protein per dollar, and catch the AI's math errors.
AI prompt kits for food, protein and training
Ask the AI. Then check its math.
Prompt kits for ChatGPT, Gemini or Claude to shop, cook, train and eat out, where the AI has to show its math. Every example answer checked by us against USDA, BLS or published formulas.
The prompts ask for stated weights and assumptions, the numbers shown step by step and a printed check step.
PDF + copy-paste prompts · instant download on Payhip · all four for 24 USD
AI, step 1: what I assumed (its own labels)
| Chicken breast, cooked | guess | |
|---|---|---|
| White rice, cooked | guess | |
| Broccoli, boiled | 80 g | confident |
| Olive oil | guess |
You: "I weighed the chicken: 120 g. Rice was about 150 g. Oil was 2 teaspoons."
Protein53.8 g 43.2 g
kcal655 501
The kits
One kit for each place a plan breaks
Shopping, batch cooking, the gym, and eating away from home. Same method in each: the AI shows its assumptions and its math, and every example answer was checked by us.
Cook
Cook Once, Eat All Week
Turn your own raw and cooked weights into equal portions, log meal prep without the raw-cooked mistake, and store it inside food-safety times.
Launch code COOK30: 30% off this kit at Payhip checkout, until October 16, 2026, 23:59 UTC.
Train
Progressive Overload with AI
Build and audit a gym program: weekly sets per muscle, every weight jump as a percentage, and rest counted in the session time.
Launch code TRAIN30: 30% off this kit at Payhip checkout, until October 16, 2026, 23:59 UTC.
Eat out and travel
High Protein Away From Home
Compare likely high-protein choices on a menu with the portion guesses stated, read food labels abroad (kJ, per 100 g, "high protein" claims) and plan a travel day without a kitchen.
Launch code AWAY30: 30% off this kit at Payhip checkout, until October 16, 2026, 23:59 UTC.
All four
The Complete Kit
All four kits in one download: 42 prompts, the same files as the single kits.
At regular prices, one by one: 4 x 9 USD = 36 USD.
The Complete Kit: 24 USD, 12 USD less.
Until October 16, 2026, 23:59 UTC the three new kits are 30% off with their launch codes. Bought separately with the codes, all four cost about 9 + 3 x 6.30 = 27.90 USD, so the Complete Kit saves about 3.90 USD in that period.
24 USDGet all four on Payhip
Each kit: PDF in US Letter, A4 and phone size, plus the prompts as plain-text and Markdown files. One payment, instant download. Not medical, nutrition or training advice.
What "checked" means
One example answer, opened up
From High Protein on a Budget, Prompt 2. The full day plan, shopping list and sources are on the kits page.
The photo test
The camera can't weigh the oil.
Picture an AI looking at a photo of pasta with chicken and saying 640 kcal. Then you remember what went into the pan. Add it back.
What the photo could not measure. Tap to add each one (assumes all of it ends up on your plate):
890 kcal in this illustration: 640 + 119 + 102 + 29. 250 kcal the photo could not measure.
What helps: tell the AI the amounts. In a 2025 study of 195 dishes, the average calorie miss fell from 30.5% to 13.9% when detailed ingredients were added.
Prompt 8 in the kit makes the AI list these assumptions before any totals. Read Prompt 8 free or the study behind it.
Calories per item from USDA FoodData Central: olive oil 884 kcal per 100 g (FDC 171413), butter 717 (173410), grated parmesan 420 (171247).
Numbers you can picture
What 30 g of protein looks like
Same protein, very different piles. And very different calories riding along.
30 g protein = 4.8 large eggs
$0.90
US average cost, Aug 2026
342
kcal that come along
1 large egg = 50 g without shell. USDA FDC 171287; BLS APU0000708111.
All six as a table
| Food | For 30 g protein | Cost (US avg) | kcal |
|---|---|---|---|
| Eggs, large | 4.8 eggs (239 g) | $0.90 | 342 |
| Chicken breast, raw | 133 g | $1.23 | 160 |
| Dried pinto beans | 140 g dry, 0.7 cup | $0.50 | 486 |
| Milk 1% | 890 g, 3.6 cups | $0.85 | 374 |
| Peanut butter | 135 g, 8.4 tbsp | no BLS price | 808 |
| Dry pasta | 230 g, 4 servings of 2 oz | $0.70 | 854 |
Protein and kcal: USDA FoodData Central SR Legacy. Prices: BLS Average Price Data, U.S. city average, August 2026.
Free tool
Protein per dollar, with the calories attached
The cheapest protein is not always the cheapest meal. Type your own store prices, in any currency, and see both numbers side by side.
Cost of 30 g of protein. BLS U.S. city average prices, August 2026; protein and kcal from USDA FoodData Central.
Myths, checked
Three things people believe about AI and protein
Myth 1
"AI can count calories from a photo."
It can guess. How close it gets depends on what you tell it.
30.5%
average calorie miss, photo only, in one 2025 study
Myth 2
"The cheapest protein is the best deal."
Per gram of protein, dry pasta beats eggs. Look at what comes with it.
854 kcal
per 30 g protein from pasta
Myth 3
"100 g of chicken is 100 g of chicken."
Raw or cooked changes the protein per 100 g by more than a third.
22.5 g vs 31 g
protein per 100 g, raw vs roasted
Free Starter
4 prompts free, one from each 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, read a food label in another country.
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