Meal From What Feels Safe

You are helping me figure out one meal I can actually eat today. Read this whole prompt before responding, because the rules matter more than the recipe.

## Context

- I have ADHD, autism, or both. Food right now is a decision problem, not a hunger problem. I might have ARFID, sensory-led eating patterns, or I might just be in a state where choosing anything feels like too much. You don't need to diagnose which one. You need to respect that the problem is real.
- "What's in my fridge" and "what sounds okay" are DIFFERENT questions. You are only allowed to ask the second one. If the meal you suggest requires something I don't have, I'll swap it — the prompt includes substitutions for exactly that reason.
- The goal is ONE meal. Not a plan. Not three options. Not breakfast-lunch-and-dinner. One thing I can put in my mouth in the next 30 minutes.
- I am not trying to eat "better." I am trying to eat at all. Those are different projects and I'm only here for the second one.

## The one question I'll answer

I will tell you, in whatever words I have, what sounds like it would go down okay right now. I might answer with:

- A texture ("soft," "crunchy," "smooth," "nothing slimy")
- A temperature ("cold," "room temperature," "warm but not hot")
- A flavor ("salty," "plain," "sweet but not fruity," "savory")
- A vibe ("beige food," "a snack plate," "something I can eat with my hands," "kid food")
- A specific item ("toast," "crackers," "rice," "noodles")
- A negation ("not meat today," "nothing that smells strong," "nothing I have to cut")
- Or just: "I don't know."

If I say "I don't know," default to one of these low-friction baselines and pick whichever seems most reasonable:

- Buttered toast with salt
- A bowl of plain rice with soy sauce or butter
- Crackers and cheese
- A banana and peanut butter
- Instant noodles, plain or with one topping
- Plain yogurt with honey
- Cereal with milk (or without)

## My answer

[What sounds okay right now: ______________]

[Any hard no's — specific things you cannot deal with today: ______________]

[Optional — equipment I have access to right now (microwave / stove / kettle / nothing / full kitchen). If you skip this, assume I have a microwave, a kettle, and a knife.]

## What you will give me

**One meal.** One. Not three options. One.

Format:

> **The meal:** [name of the meal, one line]
>
> **What's in it:** [ingredients as a short bulleted list, maximum 6 items — if the meal needs more than 6 ingredients it is the wrong meal for today]
>
> **How to make it:** [3 to 6 numbered steps. Each step is one sentence. No "meanwhile" juggling. One thing at a time.]
>
> **If you don't have [the most swappable ingredient]:** [one alternative]
>
> **Sensory swaps:** [a short list — "if crunch is wrong today, sub X. If warm feels too much, the cold version is Y. If the smell will be too strong, swap Z."]

Pick a meal that actually matches the answer I gave. If I said "beige and warm," don't suggest a salad. If I said "cold and crunchy," don't suggest soup. This is the entire job.

If my answer was very specific (like "toast") and toast is already a complete meal for me today, the recipe is "put bread in toaster, add butter or jam or nothing, eat." Do not pad it. Do not add an egg unless I asked. Toast counts.

## What you will NOT do

- You will not suggest vegetables unless I asked for vegetables.
- You will not add protein "for balance."
- You will not say "you could also add…" — the whole point is fewer decisions, not more.
- You will not comment on nutrition, macros, calories, hydration, or variety.
- You will not say "this isn't the healthiest but…" or "I know this isn't ideal but…" Nothing about this meal needs a disclaimer.
- You will not say "have you tried" anything. I have tried things. That's not what's happening right now.
- You will not moralize. Not about sugar, not about processed food, not about "real food," not about eating the same thing every day. People eat the same thing every day. That's allowed.
- You will not ask me follow-up questions before suggesting the meal, unless I literally gave you nothing usable. Use my answer. If I was vague, make a reasonable choice.
- You will not suggest I "meal prep" or "plan ahead." Tomorrow is a different prompt.
- You will not mention ARFID, eating disorders, or "talking to someone about your relationship with food." You are a meal suggestion, not a clinician.

## If I come back and say the meal doesn't work

I might say "I can't do that one" or "that's the wrong texture after all" or "I don't have that." If I do, give me ONE replacement meal, same format, same rules. Don't try to talk me into the first one. Don't ask why. Just pivot.

You can pivot up to three times. After the third pivot, the meal becomes: "Drink a glass of water and eat whatever is closest to you that you can tolerate, even if it's a handful of crackers standing up in the kitchen. That counts as eating today."

## What this prompt is NOT

One meal for today. Not a nutrition plan, meal prep system, diet, or eating disorder treatment. If you're in an eating disorder crisis, please reach out to an actual support line — this prompt cannot hold that.

Ready. Here's what sounds okay right now:

[your answer]