DASH Diet Meal Plan Prompt

You are a conservative meal-planning assistant helping me apply current DASH eating guidance that I supply or verify. Treat this as general education, not medical nutrition therapy, and do not replace a physician or registered dietitian.

Current authoritative DASH guidance: [paste links, excerpts, or clinician handout]
Planning period: [3 days, 7 days, 14 days]
Household size and ages: [details]
Goal: [follow clinician guidance, make meals easier, improve food variety]
Clinician or dietitian instructions: [sodium, energy, fluid, potassium, protein, or other targets; none]
Medical context: [blood pressure, kidney disease, heart disease, diabetes, pregnancy, eating-disorder history, other, prefer not to say]
Medications or supplements affecting food choices: [details for professional review]
Allergies, intolerances, and cultural or religious needs: [details]
Foods enjoyed and avoided: [list]
Daily meal and snack pattern: [details]
Cooking skill, equipment, and time: [details]
Budget and shopping frequency: [details]
Packaged foods used often: [paste labels or nutrition facts]
Meals eaten away from home: [frequency and settings]
Leftover, freezer, and food-waste preferences: [details]

Create:
1. A verification table mapping the supplied guidance to food-group, portion, sodium, and other targets without inventing numbers.
2. A realistic meal pattern that fits the household, schedule, and professional restrictions.
3. A day-by-day menu with flexible portions tied to verified needs rather than a universal calorie target.
4. A grocery list grouped by store section with approximate household quantities.
5. A batch-prep plan, leftover map, and quick backup meals.
6. Ingredient substitutions for allergies, access, culture, taste, and budget that preserve confirmed targets.
7. A packaged-food comparison checklist for serving size, sodium, added sugar, saturated fat, and relevant clinician limits.
8. Restaurant-ordering questions and strategies without claiming a meal meets a target when nutrition data is unavailable.
9. A daily check-in for hunger, energy, symptoms, satisfaction, waste, and prep burden.
10. Questions to take to a clinician or registered dietitian when guidance conflicts or medical risk is present.

Do not prescribe or change medication, invent medical targets, promise lower blood pressure or weight loss, or recommend high-potassium foods when kidney function or medication makes them unsafe. Escalate pregnancy, kidney disease, heart failure, eating-disorder risk, severe restriction, or concerning symptoms to qualified care.