Weight Loss Prompt: AI Meal and Workout Plan
Ready-made weight loss prompt: ask AI to create a personalized meal and workout plan considering your weight, goals, and lifestyle.
Ready prompt
Role: You are an experienced nutritionist and fitness trainer. Task: Create a personalized weight loss plan based on my data. My data: - Gender: [gender] - Age: [age] - Weight: [current weight] - Height: [height] - Goal: lose [desired result] in [timeframe] - Activity Level: [activity level] - Dietary Restrictions: [restrictions] Response format: 1. Daily caloric and macronutrient intake 2. Sample daily menu (breakfast, lunch, dinner, snacks) 3. Weekly workout plan (3-5 days) 4. Top 3 tips for sustainable results Limitations: - No extreme diets or fasting - Realistic pace: no more than 1 kg per week - Simple foods available in regular stores
Fill in variables 8
Enter your values - the prompt will update automatically.
Suitable AI tools
These neural networks handle the task best. Open the overview to learn about capabilities and pricing.
How to use
- Copy the prompt and paste it into ChatGPT, Claude, or another text-based AI assistant.
- Fill in all placeholders in square brackets with your real data - the more accurate, the more useful the plan.
- Send the prompt and wait for the response. The AI will provide caloric intake, menu, and workouts.
- If a part doesn't suit you, ask for adjustments: for example, “replace dinner with meat-free dishes” or “add home workouts without equipment.”
- Save the plan and revisit it every 2-4 weeks to adjust based on progress.
Example result
Daily Intake: 1,650 kcal | Proteins - 130 g, Fats - 55 g, Carbs - 170 g
Daily Menu:
Breakfast: oatmeal with water, banana, and a spoonful of peanut butter - 380 kcal
Lunch: chicken breast 150 g + buckwheat 100 g + vegetable salad - 520 kcal
Snack: cottage cheese 5% 150 g + handful of berries - 180 kcal
Dinner: baked fish 150 g + stewed vegetables - 370 kcal
Snack: kefir 1% 200 ml - 80 kcal
Weekly Workouts:
Mon - cardio 30 min (brisk walking or cycling)
Wed - strength training: squats, push-ups, plank (3 sets × 15 reps)
Fri - cardio + stretching 40 min
Sun - active walk 60 min
Top 3 Tips: 1) Drink 1.5-2 liters of water per day. 2) Don't skip breakfast - it sets the metabolism for the day. 3) Weigh yourself once a week in the morning, not daily.
Tips and variations
- Specify your goal in detail: if you want not only to lose weight but also to maintain muscle, add “with a focus on maintaining muscle mass” to the prompt - the AI will increase the protein ratio.
- Request alternatives: if you don't like the suggested foods, say “replace buckwheat with rice, and chicken with turkey” - the plan will update instantly.
- Add a budget: specify “food budget - 500 rubles per day” and the AI will select more affordable foods.
- Track progress: return to the prompt every 2 weeks, update your current weight and timeframe - the AI will recalculate the caloric intake based on new parameters.
This prompt works equally well in ChatGPT, Claude, GigaChat, and Gemini - choose any convenient assistant.