5 AI Prompts to Create Your Perfect Diet & Workout Plan (Free Personal Trainer)

Hiring a nutritionist or personal trainer is expensive. But you have a free one in your pocket.

Whether you want to lose weight (like me!) or build muscle, you just need to give AI your specific data. Stop guessing what to eat and let the algorithm calculate it for you.

1. The "Custom Meal Plan" Generator

Get a diet that fits your taste.

Copy This Prompt: "Act as a professional Nutritionist. Create a 7-day meal plan for me. My Goal: Lose weight / Gain Muscle My Weight: [Your Weight] Dietary Restrictions: [Vegetarian/Non-Veg/Vegan] Calories: [e.g., 1800 calories/day] Include a shopping list at the end."

2. The "Home Workout" Routine (No Equipment)

Copy This Prompt: "Create a 30-minute High-Intensity Interval Training (HIIT) workout I can do at home with zero equipment. Focus on burning fat. List the exercises and rest times clearly."

3. The "Healthy Recipe" Chef

Have random ingredients? Make something healthy.

Copy This Prompt: "I have these ingredients in my fridge: [List Ingredients]. Suggest 3 healthy, high-protein recipes I can cook with them in under 20 minutes."

4. The "Macro Calculator"

Copy This Prompt: "I am a [Age] year old male/female, height [Height], weight [Weight]. I am moderately active. Calculate my maintenance calories and the macros (Protein, Carbs, Fats) I need to hit to lose 1kg per week."

5. The "Gym Routine" for Beginners

Copy This Prompt: "I am joining a gym for the first time. Create a simple '3-Day Split' workout routine for a beginner. Explain exactly how to perform each exercise safely."