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Nutrition + Exercise + AI = 😍
Learn the basics, draft a plan, play and have fun!
Silvia Carasel
October 26, 2025
Reading time: 4 min
Some thoughts on this week’s post:
💙 I am grateful for this public commitment I made: prepare a post weekly for 10 weeks. Regardless of my mood, I follow the plan and gather data points for a proper analysis at the end. To be very honest, this was one of those weeks when I was lacking motivation, energy, and looking for excuses. Since you read this now, we can count it as 1 to 0 for the disciplined self.
💙 How did October fly so fast?! I am not yet ready for “All I Want for Christmas Is You”.
💙 I am testing the waters with the topic today, so let’s see how this goes.
I promised nutrition and exercise last week, so that’s our topic today.
Taking care of the body checks the self-leadership box because it starts with taking care of the SELF through the basics.
As a disclaimer, AI isn’t here to replace experts. It’s here to give us more clarity. Having a tool that helps us learn and verify/or do things for ourselves is a superpower.
Nutrition and Meal Planning
Some prompt ideas to build your meal plan based on your nutrition goals.
You are a certified nutritionist and fitness coach.
Create a 7 day meal plan with calories and full macro breakdown for each day. Include grocery list at the end.
My profile:
Gender: [insert]
Age: [insert]
Height: [insert]
Weight: [insert]
Body fat estimate: [insert if known]
Activity level: [insert]
Allergies or food restrictions: [insert]
Cooking skills: [insert]
Goal: [lose weight, build muscle, lose fat while building muscle]
Target calories and macros: calculate based on goal and data shared
Constraints and preferences: [Add yours. Some of my examples, so give as many details!
- I want to make it easy, so no daily changing recipes.
- I am cooking every other 2 days, so plan accordingly.
- I don't have a blender, so don’t add smoothies.
- I like edamame as a protein snack.
- I prefer 2 meals a day and a snack.
- Minimal groceries list.
- Go to protein source: eggs, salmon, chicken.
- For fruits, I prefer mango and pineapple.
- I consume protein powder, usually mixed with Greek yogurt and frozen berries.]
I want:
- a day-by-day plan
- each meal as bullet points
- calories and macros per day
- short grocery list grouped by category
- friendly short tips for success
Before generating the plan, ask 3 quick clarifying questions and wait for my answers.
Fun idea for the lazy ones
Use a simple AI chat to track your daily calories (if you feel too lazy to add them in an app).
Just open the chat and add this:
Track my food for today, calories & macros.
Each time I add a new food or drink, estimate calories and macros and update a table.
Table columns: Item, Quantity, Calories, Protein, Carbs, Fat.
Show running totals at the bottom after every update.
If needed, ask me one short clarifying question about portion or product type.
If I say “Reset” start a new day and new table.
Start by saying: “Ready. What did you eat?”
Then just keep eating and updating. The AI does the math.
An example
Exercise and Workout Routines
Some other prompts for workouts.
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