My ChatGPT bestie has basically been like a fitness and wellness coach. I ask it everything, from planning my zone 2 workouts to writing easy menus & grocery lists for the week.
Here are a few of my favorite prompts you can try!
WORKOUT PROMPTS
“Create a 30-min Zone 2 workout that mixes strength + cardio, keeps my heart rate 60–70% of max, and uses [insert equipment]. I’m [age].”
“Write me a 30-minute Zone 2 workout combining strength and cardio that keeps my heart rate around 60–70% of my max. I’m [insert age] and have [insert equipment, e.g., dumbbells + treadmill].”
“Can you create a week’s worth of Zone 2 workouts, around 30 minutes each, using a combination of dumbbells and bodyweight exercises. Can you list out the moves in a bulleted list with the allocated reps for each move so it’s easy to follow along?”
“Can you create a week’s worth of [optional: Zone 2] workouts, around [XX] minutes each, using [insert equipment or if no equipment, request ‘bodyweight exercises only’]. [add any personal requests here like moves to avoid or personal injuries/limitations to keep in mind]. Can you list out the moves in a bulleted list with the allocated [reps or timing; depending on if you want timed intervals or standard reps] for each move so it’s easy to follow along?”
“Plan me a week of 10–20 minute workouts I can do while my kids play or nap. Keep them low-equipment.”
PRO TIP:
- Don’t forget to include injuries or modifications
- You can even ask it to track progress or create a 4-week plan from there.
MEAL PLANNING PROMPTS
“Create a healthy weekly meal plan for [insert number of people, family size, one person, etc.]. I want simple recipes, higher protein, and minimal prep. Make a grocery list organized by store section.”
“Give me 5 dinner ideas using items I already have: [paste ingredients]. Keep them high-protein and quick.”
“Plan a week of lunches I can meal prep in 20–30 minutes. Include a grocery list and macro-friendly swaps.”
“Make me a 7-day menu that’s kid-friendly, higher protein, and uses repeat ingredients so nothing goes to waste.”
“Create a budget-friendly grocery list for healthy meals for the week. I prefer sheet-pan meals, slow-cooker recipes, and grab-and-go snacks.”
“Give me 10 quick dinner ideas that don’t require a recipe and are toddler-friendly.”
HEALTHY HABIT PROMPTS
“Help me build a realistic morning routine that supports weight loss and balanced wellness. Make it no more than 20 minutes.”
“Give me 10 habit-stacking ideas for hydration, steps, strength training, and mindfulness.”
“Help me design a nighttime routine that improves sleep and reduces stress. Keep it under 30 minutes.”
“Make me a realistic weekly wellness plan that includes workouts, recovery days, meals, hydration goals, and one ‘reset day.’”
“Give me high-protein snack ideas under 200 calories and grocery store swaps for each one.”
“Help me stay consistent. Create a weekly accountability checklist I can follow for movement, food, hydration, and sleep.”
“Make me a simple 5-day workout split combining Zone 2, strength, and mobility. Keep each session under 30 minutes.”
“I have [X] steps left today. Give me creative ways to hit my step goal around the house.”
