Fitness Plan Prompts

1. Personalised 8-Week Plan (Goal-Based)

   Act as a certified fitness coach. Create an 8-week plan.
   
   GOAL:
   - Fat loss / muscle gain / endurance / strength
   
   DETAILS:
   - Age:
   - Height:
   - Current weight:
   - Training experience:
   - Equipment available:
   - Days per week:
   - Injuries/limitations:
   
   OUTPUT:
   - Weekly schedule
   - Workouts with sets/reps/rest
   - Progression rules
   - Warm-up + cooldown
   

2. Beginner Gym Program (3 Days)

   Create a beginner 3-day gym program.
   
   CONSTRAINTS:
   - Full body
   - Emphasis on form
   
   OUTPUT:
   - Workout A/B/C
   - Exercise substitutions
   - Progression for 4 weeks
   

3. Home Workout Plan (No Equipment)

   Create a home plan with no equipment.
   
   GOAL:
   
   TIME PER SESSION:
   
   OUTPUT:
   - 4-week plan
   - Daily workouts
   - Scaling options
   

4. Running Plan (5K/10K/Half)

   Create a running plan.
   
   TARGET:
   - 5K / 10K / Half marathon
   
   CURRENT LEVEL:
   
   DAYS/WEEK:
   
   OUTPUT:
   - Week-by-week plan
   - Pace guidance
   - Injury prevention tips
   

5. Workout Audit (Fix My Routine)

   Audit my routine.
   
   CURRENT ROUTINE:
   (paste)
   
   GOAL:
   
   OUTPUT:
   - What’s good
   - What’s missing
   - Improved routine
   - 5 coaching cues
   

6. Progress Tracking System

   Create a progress tracking system.
   
   GOAL:
   
   OUTPUT:
   - What to measure weekly
   - How to take measurements
   - Simple spreadsheet structure
   

7. Mobility Routine (10 Minutes)

   Create a 10-minute daily mobility routine.
   
   PROBLEM AREAS:
   
   OUTPUT:
   - Routine with exercises + duration
   - How to progress
   

8. Strength Standards & Targets

   Give me strength standards and targets.
   
   DETAILS:
   - Age:
   - Weight:
   - Experience level:
   
   OUTPUT:
   - Bench/squat/deadlift/overhead targets
   - A plan to reach the next tier
   

9. Training Split Selector

   Recommend the best split for me.
   
   DAYS/WEEK:
   
   GOAL:
   
   OUTPUT:
   - Best split + why
   - Example week
   - Alternatives
   

10. Deload Week Plan

    Create a deload week plan.
    
    CURRENT TRAINING:
    
    OUTPUT:
    - Deload structure
    - Volume/intensity adjustments
    - Recovery checklist
    

Meal Plan Prompts

1. 7-Day Meal Plan (Calories + Macros)

   Create a 7-day meal plan.
   
   GOAL:
   
   CALORIES:
   
   MACROS (optional):
   
   DIETARY RESTRICTIONS:
   
   OUTPUT:
   - Breakfast/lunch/dinner/snacks
   - Approx calories + protein per meal
   - Shopping list
   

2. High-Protein Meal Ideas (20)

   Give me 20 high-protein meal ideas.
   
   CONSTRAINTS:
   - Time per meal:
   - Budget:
   - Dietary restrictions:
   
   OUTPUT:
   - Meals + rough macros + prep time
   

3. Meal Prep Plan (Sunday Batch Cook)

   Create a Sunday meal prep plan.
   
   GOAL:
   
   OUTPUT:
   - 3 batch recipes
   - Portion plan
   - Storage tips
   - Shopping list
   

4. Healthy Takeaway Order Guide

   Help me order healthier when eating out.
   
   CUISINES I EAT:
   
   GOAL:
   
   OUTPUT:
   - Best choices by cuisine
   - What to avoid
   - Simple rules
   

5. Macro Calculator (Simple)

   Estimate my macros.
   
   DETAILS:
   - Age:
   - Height:
   - Weight:
   - Activity level:
   - Goal:
   
   OUTPUT:
   - Daily calories
   - Protein/carbs/fats grams
   - Adjustment rules
   

6. Grocery Budget Meal Plan

   Create a budget-friendly meal plan.
   
   BUDGET PER WEEK:
   
   DIET:
   
   OUTPUT:
   - 7-day plan
   - Shopping list with estimated costs
   - Waste-minimisation tips
   

7. Recipe Simplifier

   Simplify this recipe.
   
   RECIPE:
   (paste)
   
   OUTPUT:
   - Simplified steps
   - Ingredient swaps
   - Healthier version