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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.
Kits
Four AI prompt kits, one way of checking
Each kit: copy-paste prompts for ChatGPT, Gemini or Claude, an example answer for every prompt with the numbers checked by us, and the sources.
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.
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.
Payhip asks for your email to send the download, plus occasional Plate & Prompt updates. Unsubscribe any time. See privacy.
A closer look
High Protein on a Budget
12 AI prompts for ChatGPT, Gemini and Claude, each with an example answer we recomputed from USDA and BLS data.
34-page PDF (Letter, A4, phone) + copy-paste prompts · secure checkout on Payhip · 14-day refund
The start of Prompt 2, as you get it
You are a budget meal planner who is careful with numbers. My details: - Weekly food budget: [AMOUNT and CURRENCY] for [NUMBER] people - Country and store: [for example: US, Walmart / UK, Aldi] - Protein target: [GRAMS] g per day per person - Diet style: [omnivore / vegetarian / halal / ...]
...plus cooking time, equipment, foods you avoid, and the five things the AI must return, ending with its check step. See the checked answer it produced or read Prompt 8 in full, free.
Real pages from the PDF
Rendered straight from the file you download. Open a page to see it full size.
The full checked answer behind the numbers
Prompt 2's example answer, as printed in the kit. Weights are before preparation: meat raw, rice and beans dry, canned corn drained, fruit without peel.
Show the day plan and the shopping list
One day, repeated for 7 days
| Meal | Foods, raw or dry weight | Protein | kcal |
|---|---|---|---|
| Breakfast: 3 eggs scrambled + 2 slices toast | eggs 150 g, white bread 58 g | 24.0 g | 369 |
| Lunch: chicken, rice and corn bowl (batch A) | raw chicken breast 230 g, dry white rice 64 g, canned corn 40 g, tomato 70 g | 57.8 g | 549 |
| Dinner: beef and bean chili over a potato (batch B) | dry pinto beans 64 g, raw 80/20 ground beef 64 g, tomato 70 g, potato 200 g, cooking oil 13.5 g | 29.4 g | 671 |
| Snack: 3 cups 1% milk + 1 banana | 1% milk 732 g, banana 118 g | 26.0 g | 412 |
| Day total | 137.2 g | 2,001 |
Shopping list, US city average prices, August 2026
| Item | What to buy for 7 days | US average price | Checkout | Sources and notes |
|---|---|---|---|---|
| Eggs, large | 21 eggs: 2 dozen | $2.27 per dozen | $4.54 | FDC 171287 BLS APU0000708111 |
| White bread | 406 g: 1 x 20 oz loaf | $1.82 per lb | $2.28 | FDC 174924 BLS APU0000702111 |
| Chicken breast, boneless, skinless | 1,610 g: 3.75 lb | $4.17 per lb | $15.65 | FDC 171077 BLS APU0000FF1101 |
| White rice, dry | 448 g: 1 x 1 lb bag | $1.11 per lb | $1.11 | FDC 169756 BLS APU0000701312 |
| Canned corn | 280 g drained: 1 x 15.25 oz can | $1.27 per lb | $1.21 | FDC 169214 BLS APU0000714221 Priced on the full can (15.25 oz net at $1.27 per lb). USDA: about 298 g drained per can; 280 g of it is eaten. |
| Tomatoes | 980 g: 2.25 lb | $1.98 per lb | $4.45 | FDC 170457 BLS APU0000712311 |
| Dried pinto beans | 448 g: 1 x 1 lb bag | $1.63 per lb | $1.63 | FDC 175199 BLS APU0000714233 |
| Ground beef 80/20 | 448 g: 1 x 1 lb pack | $6.92 per lb | $6.92 | FDC 174036 BLS APU0000703112 |
| White potatoes | 1,400 g: 3.25 lb | $0.976 per lb | $3.17 | FDC 170026 BLS APU0000712112 |
| Milk, 1% | 21 cups: 3 half-gallons | $3.71 per gallon | $5.57 | FDC 170872 BLS APU0000FJ1101 Half-gallons priced at half the gallon average, which is optimistic. |
| Bananas | 7 bananas: one 3 lb bag | $0.652 per lb | $1.96 | FDC 173944 BLS APU0000711211 |
| Total | $48.49 |
Food actually eaten this week: $45.23; unused portions of the packs carry over. Not priced: cooking oil (about 95 g a week, already in the calories), salt and spices.
Protein and kcal: USDA FoodData Central, SR Legacy (olive oil FDC 171413). Prices: BLS Average Price Data, U.S. city average, August 2026. Totals are computed before rounding.
The 12 prompts
- Set your protein target, with sources and a health check first
- The budget protein week: 7 days, 2 batch dishes, priced shopping list
- Protein per dollar at your store, any country's prices
- Check your grocery receipt
- Sunday batch-cook plan, with USDA food safety storage times
- Order from a restaurant menu
- Leftovers into a protein meal
- Photo estimate with the honesty step
- Cheaper swap, same protein
- Switch the plan to your diet: vegetarian, halal, no pork, lactose-free
- Audit the AI's math
- Weekly check-in
How it works
- Plan the week. 7 days, 2 batch dishes and a priced shopping list for your store. (Prompt 2)
- Shop by protein per dollar. Rank your store's foods in any currency. (Prompt 3)
- Check the math. Make the AI audit any plan line by line before you trust it. (Prompt 11)
Why not just ask "make me a cheap high-protein plan"? The planning prompts (like Prompt 2) spell out what that request leaves open: raw or dry weights, a shopping list in real pack sizes with guesses marked, and a printed check step. How you use them:
- Paste a prompt and fill the brackets.
- Correct the assumptions it lists.
- Read the check step before you use the numbers.
What you get
- 34-page PDF in US Letter, plus A4 and a phone-size version
- All 12 prompts as a plain-text file and a Markdown file for Notes, Google Docs or Notion
- Protein-per-dollar table (US prices) and a fill-in table for your own
- A "My week" fill-in page
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 how much protein you eat.
Prices in the examples are US averages. Your store will differ, which is what Prompt 3 is for.
Free sample: Prompt 8 of 12
The photo estimate with the honesty step: the prompt asks the AI to show the grams and oil it assumed before any totals, so you can check and fix them.
Read the full sample: prompt, inputs and checked answer
The prompt
I will send a photo of my meal. Estimate protein and calories in two steps. Step 1. Before any totals, list every item you see with your assumed cooked weight in grams, the cooking fat you assume (type and teaspoons) and any sauce. Mark each as "confident" or "guess". Step 2. Give protein and kcal per item and the total. Then stop and ask me to correct the weights. When I reply, recalculate with my numbers and show what changed. Never present a photo estimate as exact.
What we typed
Photo: sliced grilled chicken breast, white rice, broccoli, a glossy look from oil. Correction after step 2: "I weighed the chicken: 120 g. Rice was about 150 g. Oil was 2 teaspoons."
Example answer, shortened, numbers checked
| Item | Assumed | AI's own label |
|---|---|---|
| Chicken breast, grilled | 150 g cooked | guess |
| White rice, cooked | 200 g (about 1 1/4 cups) | guess |
| Broccoli, boiled | 80 g | confident |
| Olive oil | 1 tablespoon (13.5 g) | guess |
First estimate
53.8 g
protein, 655 kcal
After the correction
43.2 g
protein, 501 kcal
"Confident" and "guess" are the AI's labels for its weight assumptions, not ours. The first guess was 10.6 g of protein and 154 kcal above the corrected estimate. Listing the assumptions makes the difference easy to trace.
Checked: recomputed by us from USDA values: roasted chicken breast (FDC 171477), cooked white rice (169757), boiled broccoli (169967), olive oil (171413). The example answer was generated with Claude, then shortened.
Questions
Do I need a paid AI plan?
No. The prompts were written for the free versions of ChatGPT, Gemini and Claude. The example answers were made with Claude in October 2026. The photo prompts need an assistant that accepts images; free plans may limit how many images you can send.
I am not in the US. Does it work?
Yes. The prompts ask for your country, store and prices. The reference table and the worked examples use US prices.
Is this a meal plan?
It is a set of prompts that build a plan around your budget, store, target and diet. One full example week is included: about 137 g of protein a day, and a modeled basket of 48.49 USD at US average prices, before oil, salt and spices.
Is it written by AI?
The prompts, structure, checks and notes are ours. The example answers were generated with Claude, then we recomputed every number from USDA and BLS data. Other assistants will word answers differently.
Refunds?
14 days, no questions asked. Write to [email protected] with your order number.
9 USD
Get it on PayhipCheckout and download are handled by Payhip.