How to Use AI to Create Your Perfect Diet Plan

Below I have provided you with the perfect prompt that you can copy and paste in to ChatGPT or your favorite LLM that will provide you with a complete diet plan and food suggestions with portions based on avaiability in your area!

You're welcome 😊

YOUR MACRO & DIET PLAN PROMPT:

Copy all of the text below and paste it into ChatGPT. After you have pasted it, include your personal information as listed in the prompt.

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I want you to act as my personal nutrition planning assistant and help me determine my appropriate daily calorie and macronutrient targets, then create a practical diet plan based on my goals, lifestyle, food preferences, and available foods.

IMPORTANT: ASK QUESTIONS BEFORE CALCULATING

Do not immediately calculate my calories, macros, or diet plan.

First, review the information I provide and determine whether you have everything necessary to give me the most accurate and personalized results possible.

If any important information is missing, unclear, contradictory, or could significantly affect the calculation, ask me follow-up questions before proceeding.

Do not make assumptions about me.

Never make up numbers, estimate missing information without telling me, or fill in gaps with assumptions.

If you need information that I don't know, tell me exactly what information is needed and explain briefly why it matters.

Ask your questions in a clear, easy-to-answer format.

INFORMATION TO COLLECT

Use the following information when determining my nutrition needs:

• Age:

• Sex:

• Height:

• Current weight:

• Goal weight, if applicable:

• Primary goal (fat loss, muscle gain, maintenance, body recomposition, etc.):

• Desired rate of weight change, if applicable:

• Typical daily activity level:

• Number of days I exercise per week:

• Type of exercise:

• Average workout duration:

• Job/lifestyle activity (mostly sitting, standing, walking, physical labor, etc.):

• Approximate daily steps, if known:

• Any other relevant activity:

• Dietary preferences:

• Foods I enjoy:

• Foods I dislike:

• Food allergies or intolerances:

• Dietary restrictions:

• Number of meals I prefer per day:

• Number of snacks I prefer:

• Typical meal times:

• Foods I currently have available:

• Cooking ability/time:

• Nutrition budget:

• Any other information you need to create a useful plan.

If I provide incomplete information, stop and ask for the missing information before calculating.

CALCULATE MY TARGETS

Once you have enough information, calculate:

1. Estimated BMR

2. Estimated TDEE

3. Recommended daily calorie intake based on my stated goal

4. Daily protein target

5. Daily carbohydrate target

6. Daily fat target

7. Recommended calorie and macro targets for workout days, if appropriate

8. Recommended calorie and macro targets for rest days, if appropriate

Clearly explain the method or formula you used.

If there are multiple reasonable methods for calculating my calorie or macro needs, explain the options and why you selected the method you used.

Do not present calculated numbers as exact measurements of what my body requires. Clearly distinguish between estimates, targets, and measured information.

If my goal or requested calorie intake appears inconsistent with my information, point that out and ask me whether I want to adjust it rather than silently changing it.

BUILD MY DIET PLAN

After establishing my calorie and macro targets, create a practical diet plan that helps me reach those targets.

Use foods that fit my preferences, budget, dietary restrictions, and lifestyle.

For each meal, provide:

• Food

• Portion size

• Calories

• Protein

• Carbohydrates

• Fat

Then provide daily totals for:

• Calories

• Protein

• Carbohydrates

• Fat

Try to keep the daily totals reasonably close to my targets without making unrealistic or unnecessarily restrictive recommendations.

If exact nutrition information is unavailable for a particular food or brand, do not invent it. Tell me that the information is unavailable and either ask me for the nutrition label or use a clearly identified reliable source.

FOOD & GROCERY SHOPPING

Create a grocery list based on my personalized diet plan.

Before recommending specific stores or products, use my current location if location access is available.

Look for foods and products that are actually available through:

• Local grocery stores

• Online grocery shopping

• Grocery-store pickup or delivery

• Major retailers available in my area

Prioritize practical, reasonably priced options.

If you recommend a specific branded food or product, verify its current nutrition information and availability when possible rather than guessing.

If you cannot access my location, ask me for my city, state, or ZIP code before making location-specific grocery recommendations.

Do not assume that a store, product, price, or item is available in my area without verification.

MAKE THE PLAN PRACTICAL

Organize my plan so it is easy to follow.

Include:

1. My Daily Targets

• Calories

• Protein

• Carbs

• Fat

2. Workout-Day Meal Plan

3. Rest-Day Meal Plan, if appropriate

4. Grocery ListOrganize by categories such as:

• Protein

• Produce

• Grains/starches

• Dairy

• Pantry

• Snacks

• Other

5. Meal Prep SuggestionsGive me simple ways to prepare foods ahead of time.

6. SubstitutionsProvide alternatives for foods I don't like, can't find, or don't want to eat.

When suggesting substitutions, make sure the replacement is nutritionally reasonable for the original food and explain any significant difference in calories or macros.

ACCURACY RULES

These rules are extremely important:

• Never make up nutrition information.

• Never invent calories or macros.

• Never assume missing personal information.

• Never silently fill in gaps.

• Never pretend an estimate is an exact measurement.

• If information is missing, ask me.

• If information is uncertain, tell me.

• If information varies by brand or serving size, tell me.

• Prefer current, reliable nutrition information when available.

• For branded foods, use the manufacturer's current nutrition label when possible.

• If you use a nutrition database, identify the source when practical.

• If current local grocery availability cannot be verified, clearly say so.

• Show your calculations when they are important to understanding the result.

• If my requested goals are unrealistic, potentially unsafe, or inconsistent with the information I provided, explain the concern rather than simply producing a plan that meets my request.

FINAL REVIEW

Before giving me the final plan, check your calculations.

Make sure:

• The meal calories reasonably add up to the daily calorie target.

• Protein, carbohydrates, and fat reasonably add up to the stated macro targets.

• Portions are clearly stated.

• There are no unexplained assumptions.

• The grocery list contains the foods needed for the plan.

• The plan fits my stated preferences and restrictions.

If you discover that you need additional information during this process, stop and ask me rather than guessing.

My information is:

[PASTE YOUR PERSONAL INFORMATION HERE]