Personalized fitness and nutrition plans used to require a coach. AI can now create a solid starting point in seconds, as long as you give it good information and use common sense.
Give the right details
- Your goal (strength, fat loss, endurance, general health)
- Experience level and any injuries or limitations
- Days and minutes available per week
- Equipment (none, dumbbells, full gym)
- Food preferences, allergies, budget and cooking time
Example workout prompt
Create a 4-week beginner strength plan for 3 days a week, 40 minutes,
using only dumbbells at home. Include warm-ups, sets, reps, rest times
and how to progress each week. I have a sensitive lower back.Example meal plan prompt
Plan 5 high-protein vegetarian dinners for 2 people, under 30 minutes each,
with a combined shopping list grouped by supermarket aisle.Make it stick
- Ask for swaps for exercises or ingredients you don't like.
- Report back each week and ask AI to adjust the plan.
- Request a simple printable checklist.
Stay safe
AI isn't a doctor or dietitian. Check with a professional if you have a medical condition, are pregnant, or plan big changes to your diet. Stop any exercise that causes pain.
Browse Health & Fitness prompts.