Living with Celiac Disease is a lot. From label reading to meal planning to explaining it to literally everyone — there’s always something to manage. I started using ChatGPT to make life a little easier, and honestly? It’s become one of my secret weapons. Here are some real prompts I’ve used to save time, lower the mental load, and make gluten free living just a bit smoother.
You can copy and paste any of these into ChatGPT!
If you’re new to ChatGPT, here’s how to get started:
On Your Phone: Download the ChatGPT app from the Apple App Store or Google Play Store.
On Your Computer: Visit https://chat.openai.com.
Once you’re in, you’ll see ChatGPT’s simple chat interface — just start typing or paste your prompts to get answers right away.
1. Weekly Meal Plan, Done for Me
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What I Needed Help With: Planning gluten free meals that actually fit my preferences (and don’t take forever to cook).
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Prompt: Create a 7-day gluten-free meal plan with comforting, easy meals. I don’t like quinoa, mushrooms, or kale. I like pasta, chicken, and simple, quick recipes. Include a grocery list.
- What I Got: A full weekly meal plan with simple recipes, snack ideas, and a categorized grocery list I could take straight to the store — tailored to my exact likes and dislikes.
2. Identifying Hidden Gluten in Skincare + Makeup
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What I Needed Help With: Identifying hidden gluten ingredients in skincare and makeup products.
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Prompt: List common skincare and makeup ingredients that may contain gluten. Help me figure out what to avoid when reading labels.
- What I Got: A breakdown of risky ingredients, red flag terms, and what to actually look for when checking products — super helpful when I’m shopping or cleaning out my cabinet.
3. Gluten Free Beach Day Snacks
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What I Needed Help With: Ideas for protein-packed, crunchy, satisfying gluten free snacks for a hot beach day.
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Prompt: Give me gluten free snack ideas for a beach day. I want a mix of protein, crunch, something sweet, and things that won’t melt or spoil in the heat.
- What I Got: Tons of suggestions like jerky, protein bars, rice cakes with almond butter, and fruit I wouldn’t have thought to pack — perfect for staying full and happy at the beach.
5. How to Explain Celiac (Without Losing Your Mind)
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What I Needed Help With: Describing what Celiac is — in a way that’s clear but not overwhelming — for both adults and kids.
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Prompt: Write a clear, friendly explanation of Celiac Disease for someone new to it. Include three versions: a short serious one, a kid-friendly one, and one that politely sets boundaries with people offering gluten.
- What I Got: Simple, go-to explanations I can use when I’m tired of repeating myself — or when I want to send something ahead to a teacher or friend.
6. What to Say at Restaurants
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What I Needed Help With: Figuring out what to say at restaurants without sounding intense or awkward.
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Prompt: Write me a short script I can use when ordering at a restaurant to explain I have Celiac and need to eat strictly gluten free, including no cross contamination.
- What I Got: A short and polite script I could actually memorize — that makes things clear without over-explaining or apologizing.
Living gluten free doesn’t have to mean doing everything the hard way.
ChatGPT has honestly helped take a bit of the pressure off — whether it’s planning meals, prepping for travel, or finding the right words to advocate for myself. If you’re feeling overwhelmed by the constant decision-making that comes with Celiac Disease, give it a try. Copy, paste, tweak the prompts — make them yours.
Got a favorite gluten free prompt you’ve used in ChatGPT? I’d love to hear it. 💬💚