Meals01
Weekly meal plan
Act as my nutritionist. I am [describe yourself]. Create a 5-day meal plan, max 30 min prep per meal, with a consolidated grocery list.
Meals02
Quick meal from fridge
I have [list ingredients]. Suggest 3 healthy meals I can make right now in [X] minutes.
Meals03
Meal prep order
Create a Sunday prep plan for these meals [list meals]. Tell me the exact order to save maximum time.
Meals04
Grocery list
Generate a grocery list from this meal plan [paste plan]. Group by supermarket section. Flag items I might already have: [list pantry staples].
Movement05
Personalised routine
Act as my personal trainer. I have [X] mins, [X] days/week, access to [location]. My goal is [goal]. Build a realistic weekly plan.
Movement06
Home workout
I have 20 minutes and no equipment. Give me an effective workout — no filler. Include sets, reps and rest times.
Movement07
Adjust after a missed week
I planned to work out [X] times, managed [X]. Help me figure out what got in the way and adjust next week's plan.
Movement08
Energy-based movement
I feel [tired/wired/anxious/flat] right now. What's the best type of movement for this energy state and why?
Mindset09
Weekly check-in
Act as my wellness coach. I planned [habits]. I did [actual]. I felt [mood]. Give me: 1 thing to keep, 1 to adjust, and my single focus for next week.
Mindset10
Comeback after falling off
I've been off track for [X days]. I was trying to [habit]. Here's what happened: [explain]. Give me the single easiest re-entry action for today.
Mindset11
Stress audit
I've been feeling [describe]. Help me identify likely sources and give me 3 practical evidence-based things I can do this week to feel better.
Mindset12
Mindset reset
I'm being really hard on myself about [situation]. Help me reframe this in a way that's honest but kinder. I want perspective, not toxic positivity.
Sleep13
Wind-down routine
Create a 20-minute evening routine for someone who finds it hard to switch off. I tend to [scroll/overthink/work late]. Make it simple enough to do every night.
Sleep14
Sleep audit
Act as a sleep specialist. My current habits: [describe]. What are the 2 highest-impact changes I could make to improve sleep quality?
Sleep15
Next-day energy plan
I had terrible sleep last night. Help me plan today to protect my energy — what to eat, when to rest, what to avoid.
Sleep16
Sleep schedule
I need to wake up at [time] feeling rested. Work backwards and tell me exactly when to stop screens, wind down, and be in bed.
Planning17
Sunday week design
Act as my life coach. Here's next week: [paste schedule]. Help me protect time for [health goal], identify where I might fall off, and build a contingency for my hardest day.
Planning18
Morning design
I wake at [time], start work at [time]. I want to feel [calm/focused/energised]. Design a realistic morning routine — only high-return habits, nothing performative.
Planning19
Energy map
For 7 days I tracked my energy at 8am, 12pm, 4pm, 8pm: [paste data]. Analyse my patterns and suggest how to structure my day around my biology.
Planning20
Health profile
Here is my context [paste this at the start of every new chat]: Name: [name] | Goal: [goal] | Diet needs: [needs] | Time available: [time] | This week's challenge: [challenge]. Use this for everything today.