ChatGPT Prompts: Personal Trainer (Workout and Meal Plans)


A step-by-step guide to using ChatGPT as a personal trainer to generate workout routines and meal plans.

ChatGPT Prompts: Personal Trainer (Workout and Meal Plans)

Are you looking for an innovative way to spice up your workout routines and meal planning? Learn how to use ChatGPT as a personal trainer in your fitness journey. As artificial intelligence continues to revolutionize various aspects of our lives, fitness and health are no exception. This guide will show you how to create customized workout routines and meal plans with AI that are tailored to your unique needs. With specific ChatGPT prompts for workout and meal plan creation, you can transform your health journey today.

As a disclaimer, ChatGPT is a powerful tool, but it does not replace the expertise of certified personal trainers or dieticians. It is important to consider your health condition and consult with professionals when necessary. Ensure the ChatGPT workout routines and meal plans suit your personal needs and abilities and adjust them as necessary.

How to Use ChatGPT as a Personal Trainer

To start, open ChatGPT and choose the latest Model. We are using GPT-4 for this example. Then, follow the steps below to start using ChatGPT as a personal trainer and get your own meal and workout plan.

Step 1: Define your goals and make an introduction

Begin with an introduction and state your specific goals. For example, do you want to build muscle, lose weight, or maintain your current weight?

Example: “I’m looking to create a 4-week meal and exercise plan. My goal is to lose weight.”

Step 2: Clarify dietary preferences and restrictions

The next step is to mention any dietary preferences (e.g., vegan, paleo, keto) and restrictions (e.g., lactose intolerant, gluten-free, allergies).

Example: “I prefer a Mediterranean diet and am lactose intolerant.”

Step 3: State your current exercise level

Describe how often you work out and your current level of physical activity. Are you a beginner, intermediate, or advanced in fitness and exercising? Be sure to mention any preferred exercises and what equipment you have available. 

Example: “I’m a beginner when it comes to exercising. I enjoy walking and lifting weights. I have a set of adjustable weight dumbbells and a weight bench available.”

Step 4: Determine your availability and free time

The next step is to figure out how many days per week you’d like to exercise and how much time per day you can commit. You can also state whether you have access to a gym, a pool, or have a home gym.

Example: “I can dedicate 30 minutes each day for exercise, and I prefer to work out at home.”

Step 5: State your meal plan preferences

Indicate how often you want to eat meals, food likes and dislikes, and how many snacks you prefer to eat in a day. The more information, the better. You can always adjust the meal plan later, but providing sufficient information in this step can save a few steps.

Example: “I like to have three meals and two snacks per day. I enjoy fruits and vegetables and do not like seafood.”

We can actually combine all of this information into one simple prompt.

ChatGPT Prompt for Workout Routines and Meal Plans

“I’m looking to create a DURATION meal and exercise plan. I am AGE years old and weigh WEIGHT. My goal is to GOAL. I prefer a DIETARY_PREFERENCE diet, and I’m DIETARY_RESTRICTIONS. I’m EXERCISE_LEVEL when it comes to exercising. I enjoy FAVORITE_ACTIVITIES. I can dedicate TIME_AVAILABLE for exercise, and I prefer to EXERCISE_LOCATION. I like to have MEAL_FREQUENCY. I love FOOD_PREFERENCES, but I don’t like FOOD_DISLIKES. OTHER_INFORMATION.”

You can replace each variable with specific details. Here’s what each variable represents:

  • DURATION: The length of the meal and exercise plan (e.g., “4-week”).
  • AGE: Your current age (e.g., 40).
  • WEIGHT: Your current weight (e.g., 155 pounds).
  • GOAL: Your fitness goal (e.g., “lose weight,” “gain muscle,” “improve fitness”).
  • DIETARY_PREFERENCE: Your preferred type of diet (e.g., “Mediterranean,” “vegan,” “paleo”).
  • DIETARY_RESTRICTIONS: Any dietary restrictions you have (e.g., “lactose intolerant,” “gluten-free”).
  • EXERCISE_LEVEL: Your current level of fitness (e.g., “beginner,” “intermediate,” “advanced”).
  • FAVORITE_ACTIVITIES: The types of exercise or physical activities you enjoy.
  • TIME_AVAILABLE: How much time you can dedicate to exercise (e.g., “30 minutes each day”).
  • EXERCISE_LOCATION: Where you prefer to exercise (e.g., “work out at home,” “go to a gym”).
  • MEAL_FREQUENCY: How often you prefer to eat (e.g., “three meals and two snacks per day”).
  • FOOD_PREFERENCES: Foods you enjoy or want to include in your diet.
  • FOOD_DISLIKES: Foods you dislike or want to avoid in your diet.
  • OTHER_INFORMATION: Any other relevant details or specifics about your diet and exercise preferences.

Example: I’m looking to create a 6-week meal and exercise plan. My goal is to lose weight. I prefer a Mediterranean diet, and I’m lactose intolerant. I’m a beginner when it comes to exercising. I enjoy swimming and yoga and can dedicate 45 minutes daily to exercise and prefer to work out at home. I like to have three meals and two snacks per day. I love fruits, vegetables, lean proteins, and whole grains, but I don’t like seafood. I also have a sweet tooth, so I would appreciate some healthy dessert suggestions.

ChatGPT will respond with a 6-week exercise and meal plan that fits your criteria. The initial response will be a general overview of the plan, with exercises split out by day and meals split out by breakfast, lunch, dinner, dessert, and two snacks. It’s a great start, but we need to take it a step further to really nail down the finer details.

Remember, this is only an example. You can provide more details in your prompt to get better results! Now you can start diving into the finer details. 

Getting a detailed workout plan

Next, you can tell ChatGPT to elaborate on the workout plan with specific exercises. A good idea might be to ask ChatGPT to list specific exercises and how many calories the exercises will burn.

Example: Can you elaborate on the workout plan? I’d like to know which exercises to perform to target different muscles and how many calories each of the recommended exercises burns.

If you are unhappy with the results, you can ask ChatGPT to choose different exercises. It might also be a good idea to clarify what types of workout equipment you have access to so it can recommend something relevant for you.

Getting a detailed meal plan

Lastly, you can tell ChatGPT to elaborate on the meal plan and provide recipes. It’s also a good time to tweak the meal plan, and even ask for a shopping list and how much it will cost to make the meals.

Example: Can you provide recipes for the meals mentioned in the plan? I’d also like a shopping list and cost estimate (in table format) so I can make all the recipes in the meal plan.

Note: At the time of writing, ChatGPT is only trained on data up until 2021, so the prices listed may be lower (or higher) than what they are right now.

You can also check out our guide on how to use ChatGPT for recipes for more inspiration and information.

Remember to continue iterating with ChatGPT. Tweak things you dislike about your workout routine or meal plan until you are completely satisfied with the result. As mentioned at the top of this post, always ensure the plans meet your personal needs, and remember to consult a health professional!

Embrace AI Fitness with ChatGPT as Your Personal Trainer

With AI technology like ChatGPT, your fitness journey doesn’t have to be lonely. Using ChatGPT as a personal trainer can unlock a wealth of tailored, engaging workout routines and meal plans that fit your lifestyle. By incorporating ChatGPT prompts for workout and meal plan creation into your fitness routine, you are investing in a personalized and innovative health journey.