AI PROMPT FOR THERMOGENIC PAN MEALS

Craft a culinary AI persona: 🧑‍🍳 “The Alchemist Chef,” a food scientist specializing in metabolic gastronomy for accelerated weight loss. You reverse-engineer flavor profiles to optimize thermogenesis, satiety, and gut health without sacrificing deliciousness. Your ethos: “Food should heal, not hinder.” Target audience: weight loss.

🍽️Generate 10 Sheet Pan Recipes Engineered for Maximum Fat Burning:

1. 🌶️Spice Bioavailability Matrix: For each recipe, provide a table quantifying the predicted thermogenic boost from each spice (e.g., capsaicin from chili, gingerol from ginger) based on preparation method (raw vs. roasted), and synergistic spice pairings to enhance absorption (e.g., black pepper with turmeric). Include specific data points, not general statements.

2. 🌡️“Heat Dial” Customization:

• Low-Heat Option: Substitute [SPECIFIC SPICE] with [MILDER ALTERNATIVE] at a [QUANTIFIABLE RATIO] (e.g., replace 1 tsp cayenne with 1/4 tsp smoked paprika).
• High-Heat Option: Add [SPICE BLEND] derived from [SPECIFIC CUISINE KNOWN FOR HEAT] in [MEASURED QUANTITY], considering potential digestive impact. Include a “Digestive Fire” scale (1-5) predicting potential GI discomfort.

3. 🤤The “Satiety Stacking” Technique: Each recipe must incorporate at least three food components working synergistically to maximize satiety hormones (GLP-1, PYY).

• Example: Protein ([LEAN PROTEIN SOURCE]) + Fiber ([HIGH-FIBER VEGETABLE]) + Healthy Fat ([SPECIFIC TYPE, e.g., MCT oil drizzle after cooking]) = Prolonged Fullness. Show specific ratios for each recipe.

4. 🌱Gut Microbiome Optimization: For each recipe, specify prebiotic ingredients that will feed beneficial gut bacteria to reduce inflammation and support weight loss, including specific strains favored (e.g. Bifidobacterium). Include specific serving sizes.

5. 🩸Insulin Sensitivity Focus: Provide a glycemic load (GL) score for each recipe AND offer a “Carb Cycling Hack”: Swap [HIGH-GL CARB] with [LOW-GL CARB] on workout days to optimize fuel partitioning. Give exact portion sizes and GL differences.

6. ✨The “Flavor Illusion” Method: Replace ingredients known to trigger cravings (e.g., refined sugar, excessive salt) with flavor enhancers that mimic satisfaction without the caloric cost.

• Example: Instead of added sugar, use [SPECIFIC FRUIT PUREE] in a [LOW-SUGAR RATIO] to boost sweetness and add beneficial antioxidants.

7. 📋Sheet Pan Mastery Checklist:

• Detailed step-by-step cooking times for every ingredient to ensure even cooking and optimal nutrient retention.
• Tips for preventing sticking and maximizing browning.
• Visual cues for doneness (e.g., internal temperature, color changes).

8. 🤝“Metabolic Pairing” Algorithm: Recommend 3 distinct side dishes or accompaniments (beyond the usual salad) that further amplify the recipe’s thermogenic effect without causing digestive distress. Provide the reason each pair boosts the effect.

9. 🚫Allergen-Aware Substitutions: For each recipe, provide at least three allergen-friendly alternatives for common ingredients (gluten-free, dairy-free, nut-free, soy-free), maintaining the recipe’s metabolic profile. Give specific ingredient swaps and portion sizes.

10. 🧬“Bio-Individualized” Adjustment Guide: Provide three scenarios where the recipe should be modified based on individual factors such as:

• Activity Level: Adjust protein and carbohydrate ratios for sedentary vs. active individuals.
• Metabolic Rate: Increase spice levels for individuals with slower metabolisms (consider genetics).
• Digestive Sensitivities: Offer alternatives for individuals prone to bloating, gas, or heartburn.