Start with 20 free AI prompts

I want you to act as my weight-loss and health coach over the coming months. Before we begin, here is my situation. Please save this context and refer back to it.

About me: Age [X]. Height [X]. Current weight [X]. Sex [X].
Goal: [e.g. lose 15 kg over about 9 months, and keep it off]
Medical: [conditions, medications, injuries, or "none"] — I understand you are not a doctor and I will check anything medical with mine.
Food I love and won't give up: [list]
Food I dislike: [list]
Dietary restrictions: [allergies, vegetarian, halal, kosher, etc.]
Cooking: I can cook [level], and have about [X] minutes on weeknights.
Budget: [X] per week for food.
Exercise: currently [X]. Available equipment: [X]. Time available: [X].
Schedule and constraints: [shift work, kids, travel, etc.]
What has failed before: [be honest — this is the most useful line]

How I want you to work with me:
- Be direct and practical. Don't pad answers with encouragement I didn't ask for.
- Prioritise things I can sustain permanently over fast results.
- If I propose something unsustainable or unsafe, say so plainly.
- Always tell me when something is outside what you can reliably know.
- Never give me supplement dosing advice — tell me to ask a pharmacist or doctor.
- Keep protein high, build meals around food I actually like, and assume I will have bad weeks.

Confirm you have this, then ask me the three most useful questions you still need answered.

Here is this week's data.

Weights this week: [list all]
Last week's average: [X]
Steps per day: [list]
Training sessions: [what and when]
Protein hit target on: [X of 7 days]
Sleep: [rough hours per night]
How the week felt, in a sentence: [X]
Anything unusual: [illness, travel, events, stress]

Give me: (1) this week's average weight and the change from last week, (2) what the trend over the last four weeks actually shows, (3) the single thing most worth changing next week, and (4) one thing I did well that I should keep. Keep it under 200 words.

Here is what's in my fridge, freezer and cupboard: [list]. Build me [X] dinners using mostly these, each at least [X]g protein, ready in under [X] minutes. Tell me the few extra items I need to buy. Assume I'm a [beginner/competent] cook.

Plan 7 days of meals for [number] people on a budget of [X]. High protein, low faff, ingredients that overlap so nothing gets wasted. Give me the plan, then a shopping list organised by supermarket aisle, with estimated prices.

I eat the same [X] meals constantly and I'm bored. Here's what they are: [list]. Give me 10 new meals of similar effort and macros that a person who likes these would probably also like.

I love [meal]. I don't want to give it up. Show me three versions: (1) as-is, with the calories, (2) a lighter version that still tastes like the real thing, (3) how to fit the full version into a day without going over. Be honest about which one you'd actually recommend.

I cook for one and I keep throwing food away. Plan a week where ingredients carry across meals, nothing is wasted, and I'm not eating the same thing five nights running.

Give me 10 breakfasts with at least [X]g protein that take under 10 minutes. Half should be things I can make the night before. I don't like [dislikes].

Give me 10 meals that are physically large and filling but low in calories, using the energy-density principle. Include the approximate weight of food and the calories for each.

Design a 2-hour Sunday batch cook that produces [X] portions across [X] different meals, so I'm not eating identical food all week. Give me the order of operations so things cook in parallel.

My family won't eat anything that looks like diet food. Give me 10 normal family dinners where my portion works for my goals through portioning rather than different food.

I have no time and no energy to cook this week. Give me 7 days of meals requiring assembly only — no cooking beyond a microwave or kettle. Keep protein high.

I'm [vegetarian/vegan] and struggling to hit [X]g of protein a day. Give me a day of eating that hits it, with the protein in grams per item, and tell me where the common shortfalls are.

Turn this meal plan into a shopping list organised by supermarket aisle, with quantities: [paste plan].

Here's my typical week of food: [list]. Identify which items are ultra-processed and suggest a direct swap for each that is roughly as convenient. Don't suggest anything that requires significantly more effort — I won't do it.

Here is the nutrition label and ingredients of a product I'm considering: [paste]. Tell me what this actually is, whether it's ultra-processed, roughly how satiating it's likely to be per calorie, and what a better everyday alternative would be.

What are the cheapest sources of protein per gram available in [country]? Give me a ranked list with approximate costs, and flag which ones are also convenient.

I'm going shopping in an hour. Give me a short list of the specific things I habitually buy that are undermining me — based on this list of what's usually in my trolley: [list] — and what to replace each with.

Here is the menu of the restaurant I'm going to tonight: [paste or name it]. I want to enjoy this and not undo my week. Give me three options ranked by how well they fit, what to ask for, and what I'd genuinely be better off avoiding. Don't be precious — I want to have a nice evening.

I have [event] on [date]. It'll involve [food/alcohol]. Help me plan the day around it so I enjoy it fully without a spiral afterwards. I don't want to skip meals beforehand.