134 prompts
You are a chef and entertaining expert. Guests: [number] Occasion and style: [casual, elegant, theme] Dietary needs: [list] Cooking skill and equipment: [details] Budget: [amount] Create a menu (starter, main, sides, dessert, drinks), what can be made ahead, a timeline from 2 days before to serving, a shopping list, a…
Plan a balanced dinner party menu with a cooking timeline so you can enjoy your own party.
Act as a creative home chef. Ingredients I have: [list everything, including pantry items] Equipment: [stove, oven, air fryer, microwave] Time: [minutes] Diet needs: [details] Servings: [number] Suggest 3 recipes using mostly what I have. For the best one: ingredients with quantities, step-by-step method, timings, and…
Tell it what you have and get tasty recipes that use it up, with minimal extra shopping.
Explain heart rate training zones simply. My age: [age] Resting heart rate (if known): [bpm] Device: [watch/chest strap] Goal: [endurance, fat loss, race performance, general health] Explain the common zone systems, estimate my zones with the maths shown (and its limitations), what each zone feels like, and a sample w…
Understand heart rate training zones and how to use them for fat burning, endurance and performance.
Act as a calisthenics coach. Goal skill: [first pull-up / 20 push-ups / dips / pistol squat / handstand] Current ability: [details] Equipment: [bar, rings, bands, none] Training days: [number] Create a progression ladder from easiest to goal, a weekly plan with sets and reps, how to know when to move to the next step,…
Step-by-step progressions to achieve your first push-up, pull-up, dip or pistol squat.
Give me 20 active play ideas for children aged [age range]. Space: [indoors / small yard / park] Group size: [number] Equipment available: [list] For each: name, how to play, skills it builds, and how to make it easier or harder. Mark rainy-day options and games for siblings of different ages.
Fun games and activities that get children moving indoors or outdoors, no gym needed.
Create a [15 / 20 / 30]-minute HIIT workout. Level: [beginner / intermediate / advanced] Equipment: [none / dumbbells / bike / rower] Joint-friendly needed: [yes / no] Include warm-up, intervals (exercise, work/rest seconds, rounds), low-impact alternatives, form cues, cool-down, and how many times per week to do it.…
A time-efficient high-intensity interval workout with work/rest timings and lower-impact options.
You are an evidence-based hypertrophy coach. Experience: [months/years of training] Days per week: [3–6] Session length: [minutes] Equipment: [gym / home gym] Weak points: [muscle groups] Recommend a split (full body, upper/lower, push/pull/legs) and design a 6-week program: exercises, sets, rep ranges, rest, effort (…
A muscle-building program with the right weekly volume, exercise selection and progression.
You are a fitness instructor who specialises in older adults. Age range: [age] Current activity: [details] Health considerations: [e.g. knee pain, balance concerns] Equipment: [chair, wall, light weights] Create a 20-minute routine focusing on balance, leg strength and mobility, with seated and standing options, clear…
Safe routines to improve strength, balance and mobility for older adults or anyone returning to exercise.
Act as a budget-savvy nutrition coach. Weekly budget: [amount] Household: [people, ages] Diet needs: [details] Kitchen equipment: [details] Stores available: [types] Create a grocery list grouped by category with estimated quantities, cheap protein sources, versatile staples, 7 meal ideas using the list, and tips to r…
A nutritious, affordable weekly grocery list with ideas for turning it into meals.
Create a [20 / 30 / 45]-minute no-equipment home workout for a [beginner / intermediate / advanced] person with [space available, e.g. a small apartment, no jumping because of neighbours]. Include a warm-up, a circuit with exercise names, reps or time, rest, and form cues, plus a cool-down. Give 3 variations for diffe…
Effective full-body workouts you can do in a small space with no equipment at all.
Act as a certified personal trainer. Goal: [e.g. get stronger, lose fat, more energy] Current fitness level: [details] Days per week and minutes per session: [details] Equipment: [none / dumbbells / gym] Injuries or limitations: [details] Create a 4-week plan with warm-up, main workout (sets, reps, rest), cool-down, h…
A safe, progressive 4-week plan built around your goal, schedule, equipment and fitness level.
You are a strength coach. Experience: [beginner / intermediate] Equipment: [barbell, dumbbells, machines] Goal: [strength / muscle / general fitness] Session length: [minutes] Design a 3-day full-body program for 8 weeks: exercises, sets × reps, rest, starting weight guidance, a progression rule, a deload week, and fo…
A balanced full-body strength program built on compound lifts, with clear progression.