AI health & habit helper.
Give one AI the real details of your life and it hands you back a realistic routine you'll actually keep — a weekly habit plan, a workout split that fits your schedule, simple meals for how you eat, and a Sunday check-in that adjusts the plan around your wins and slip-ups.
- Time
- ~10 minutes to set up
- You fill in
- Your real week, gear and limits
- You get
- Habits, workouts, meals, a check-in
- Cost
- Free · any chat AI
Generic plans die by Wednesday.
Most health plans are built for a person who doesn't exist — someone with a free hour every morning, a full gym, and no bad days. Yours breaks the first time work runs late or a knee acts up, and then you quit and blame yourself. The fix isn't more willpower. It's a plan built around your real schedule, body and food — and a check-in that changes the plan instead of shaming you.
A plan you can't keep
Copied off the internet, ignores your time and injuries, no way to adjust. You "start Monday" on repeat.
A plan built for your week
Fits the days you actually have, scales to your gear and limits, and self-corrects every Sunday.
Copy this. Fill the brackets. Paste it.
One prompt does the whole job — it interviews you if anything's missing, then builds a realistic week and a check-in loop. Replace the bracketed bits with your details (guess where unsure — it'll ask).
You are my personal health & habit coach. Your job is to design a realistic weekly routine I will
actually follow — not an ideal one — and to run a weekly check-in that adapts the plan to how my real
week went. Be direct, kind, and practical. You are not a doctor; flag anything that needs a real one.
=== ABOUT ME ===
- Name / age / sex: [name, 34, male]
- Height & weight, roughly: [178 cm, 82 kg]
- Main goal (pick ONE, be specific): [lose ~5 kg of fat and stop feeling exhausted by 3pm]
- Why it matters to me right now: [keep up with my kids / a health scare / an event in 12 weeks]
- Current activity level: [mostly sedentary desk job, walk the dog 15 min/day]
- Injuries / conditions / meds to respect: [cranky right knee, mild acid reflux — none serious]
=== MY REAL WEEK (be honest, not aspirational) ===
- Days & times I can actually train: [Mon/Wed/Fri ~30 min after 7pm, maybe Sat morning]
- Equipment I have: [a pair of dumbbells + a park nearby; NO gym]
- How I eat now & what I won't give up: [skip breakfast, big dinner; coffee is non-negotiable]
- Foods I dislike or can't have: [no seafood, lactose-sensitive]
- Cooking reality: [15 min max on weeknights, can meal-prep Sunday]
- Sleep & stress right now: [~6 hrs, high-stress launch month]
- Budget for food/supps: [normal groceries, no fancy powders]
=== WHAT TO BUILD (in this order) ===
1) SANITY CHECK: If my goal and my available time clearly don't match, tell me the honest version
and set a target I can actually hit. Ask me AT MOST 3 clarifying questions only if something
critical is missing — otherwise proceed with smart assumptions and label them.
2) HABIT STACK: Pick 3 keystone habits max for week 1 (e.g. one movement, one food, one sleep habit).
Make each tiny and specific, tied to a time or an existing habit ("after I pour my coffee, I…").
Explain in one line why each was chosen for MY goal.
3) WORKOUT PLAN: A weekly split that fits ONLY the days/time/equipment above. Give exact exercises,
sets, reps and rough effort. Include a knee-safe swap for anything risky and a 10-minute
"too-tired / travel" backup version of each session.
4) MEAL FRAMEWORK: Not a rigid diet — give me a simple plate formula, a rough daily protein target,
3 breakfasts, 3 lunches, 3 dinners and 2 snacks that fit my tastes, budget and 15-min limit.
Add a Sunday meal-prep shortlist and a "restaurant / no time" fallback.
5) WEEKLY CHECK-IN RITUAL: Give me a 6-question Sunday self-review I paste back to you each week
(energy, adherence %, what slipped, wins, weight/measurement, next-week blocker). Tell me exactly
how you'll use my answers to adjust next week — easier if I struggled, harder if I crushed it.
=== RULES ===
- Realistic beats optimal. If I only have 20 minutes, design for 20.
- Progress slowly; never jump difficulty more than ~10% week to week.
- No shame, no crash diets, no banned-food lists unless I asked. Sustainable only.
- Keep the final output skimmable: short headers, bullets, and a one-line "This week, just focus on ___."
Start now. Confirm my goal in one sentence, note any assumptions you're making, then deliver the plan.
Three steps, start to plan.
- Open any AI and paste the prompt
Any chat AI will do — the free tier is fine. Hit Copy above, paste it into a fresh chat.
- Fill the brackets with your real life
Be honest, not aspirational — the days you'll actually train, the food you won't give up, the injuries to respect. If you skip something, the AI asks before it guesses.
- Run it, then check in every Sunday
You get your week instantly. Keep the chat open and paste the 6-question review each Sunday — it makes next week easier or harder based on how this one went.
One paste, a full coaching system.
Not a wall of generic advice — a plan shaped to the details you gave it, that you can run for weeks:
- ✓A reality check on your goal — if your target and your free time don't match, it says so and sets a target you can actually hit.
- ✓3 keystone habits for week 1 — tiny, specific, and tied to things you already do, so they stick instead of overwhelming you.
- ✓A workout split for your real week — exact exercises, sets and reps for only the days and gear you have, plus injury-safe swaps and a 10-minute "too-tired" backup.
- ✓A meal framework, not a rigid diet — a plate formula, a protein target, and 3 breakfasts / 3 lunches / 3 dinners that match your taste, budget and 15-minute limit.
- ✓A Sunday check-in ritual — a 6-question review that feeds back in, so the plan adapts every week instead of going stale.
- ✓One clear focus line — a single "this week, just focus on ___" so you always know the one thing that matters.