These ChatGPT prompts are powerful tools for creating personalized fitness, nutrition, and wellness plans—but please remember, just having a plan won’t magically deliver results.
AI can tell you how many push-ups to do or how many carbs to eat, but it still won’t do the push-ups or meal prep for you! Real progress requires consistent action and a willingness to learn.
Additionally, a truly holistic approach combines movement, mindful habits, and nutrition into a simple, cohesive plan—one you can actually follow and grow with over time. That’s exactly how we approach it at Mindara: comprehensive video lessons, daily guidance, and direct accountability from another soul.
Most people know what to buy but struggle with how much to purchase for a week. This prompt ensures the user’s macros align with their goals (e.g., weight loss, muscle gain, etc.) and preferences (e.g., “I mostly eat beef, chicken, potatoes, avocados.”).
Copy/Paste Prompt:
Act as a personal nutrition coach. I want you to create a grocery list for one week of eating, based on my specific needs:
1. My gender, age, weight, height, and body fat % (if known): [Enter info here]
2. My fitness goal (e.g., lose weight, gain muscle, maintain):
3. My daily calorie target (if known) or ask me clarifying questions if not:
4. My preferred protein sources (e.g., beef, chicken, salmon):
5. My preferred carb sources (e.g., potatoes, rice, oats):
6. My preferred fats (e.g., avocado, olive oil):
7. Any dietary restrictions or dislikes (e.g., lactose intolerant, hate broccoli):
8. How many meals/snacks per day I prefer:
9. The grocery list should specify total lbs of each protein item, total amount of carbs (in lbs or packages), total fruits/vegetables, and any extra items (spices, condiments) I’d need for flavor.
Then, provide an organized list that says, for example, “3 lbs of ground beef, 2 lbs of chicken thighs, 5 lbs of potatoes…” so I can easily shop for one full week.
For individuals seeking structured workouts, ChatGPT can generate a balanced routine, taking into account biometrics (age, weight, any physical limitations) and preferences (home workouts vs. gym, number of days, etc.).
Copy/Paste Prompt:
Pretend you are a certified personal trainer specialized in functional fitness. Please create a 7-day workout plan tailored to my situation:
1. My age, weight, height, and any known medical conditions/injuries: [Enter details]
2. My primary fitness goal (e.g., lose fat, gain muscle, build endurance):
3. My workout environment (home gym with minimal equipment or full gym access):
4. How many days per week I prefer to train (3-6 days):
5. My exercise preferences (e.g., no heavy overhead work, love HIIT, etc.):
6. Desired session length (30 min? 45-60 min?):
7. Please outline sets, reps, rest time, and any cardio recommendations, specifically matching my needs.
Give me a day-by-day schedule (Day 1 to Day 7) that helps me safely progress toward my goal.