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Meal and exercise plan

Get a week of meals and exercise built around your goal, schedule and limits, even if you eat out a lot.

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Good for

  • Office workers who eat out a lot and want more balanced meals
  • Wanting to start regular exercise without knowing where to begin
  • A family that wants to improve routines and eating habits together

1. Fill in the details

2. Adjust the options

A filled-in example

Fill it in like this. Press the button below to put the example into the form above.

Goal
Eat more balanced meals, exercise three times a week, build stamina
Age and how active you are
35, desk job, rarely exercise
Limits and habits
Lunch is always eaten out, knees are not great, only 30 minutes a day

What the AI's answer looks like

Illustrative excerpt: the real answer depends on the AI you use and what you fill in.

⚠️ If you have a long-term condition, are pregnant, take medication or have an injury, ask a doctor before you start.

| Day | Breakfast | Lunch (eating out) | Dinner | Exercise | Time |
|---|---|---|---|---|---|
| Mon | Oats with fruit | A set meal with one portion of protein and half a plate of vegetables | Brown rice, steamed fish, greens | Brisk walk 20 min + stretching 10 min | 30 min |
| Tue | Eggs, wholegrain toast | Noodle soup with a side of greens | Tofu, vegetables, a moderate portion of rice | Rest or an easy walk | — |
| Wed | Yogurt with nuts | Buffet: load up on vegetables | Chicken, vegetables, sweet potato | Stationary bike 20 min (easier on the knees) | 30 min |
| ... | | | | | |

Tip for sticking with it: start with three sessions a week and stop if your knees hurt.

Tips

  • Write the goal as a habit ("exercise three times a week") rather than a number to hit
  • If something hurts or you have a health condition, stop and ask a doctor
  • The AI does not know your health history; treat the plan as a starting point and see a doctor or dietitian for advice

How to use it

  1. Fill in the fields. You can leave a field empty for now; the prompt will show a [Please add] placeholder.
  2. Choose the tone, length and where you will paste it, then press Copy.
  3. Paste it into ChatGPT, Claude, Gemini, DeepSeek or a local model. If the AI asks you questions, answer them and the result gets better.

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