Second prompt: build a meal plan

Imagine having your own world-class registered dietitian designing every meal to fit your lifestyle, help you lose fat, and maintain lean muscle without spending a cent. In this episode, Chalene explains how to use AI as your personal nutrition coach to create a fully customized calorie deficit plan that actually works. She walks you step by step through how to use ChatGPT to calculate your macros, design meals you will love, and fine tune your plan when progress slows. If you have ever thought it would be easy to lose weight if someone just told you exactly what to eat, this episode will show you how to make that happen.

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🤓 What You Will Learn

• How to use ChatGPT to calculate your calorie deficit and macro goals
• Prompts that create a fully customized meal plan for your preferences and goals
• How to update your AI plan when your results stall
• Why personalized nutrition beats generic meal plans every time
• When to work with a real dietitian instead of AI
• How to save, edit, and reuse your meal plan like a pro

🚨 PROMPTS

Prompt 1: Get Your Personalized Calorie and Macro Targets

Act as a world-class registered dietitian and expert on metabolism.

Your goal is to help me calculate my current maintenance calories, my total daily energy expenditure (TDEE), and my ideal calorie and macronutrient targets to lose an average of 2 pounds per week while maintaining lean muscle. Ask me one question at a time to gather all relevant details about my body composition, age, activity levels, metabolic history, diet history, and lifestyle factors that influence my caloric burn. Then calculate my results

Prompt 2: Build My Custom 7-Day Meal Plan

Act as a world-class registered dietitian and a women's health and nutrition expert. I have already determined my calorie and macronutrient targets for fat loss (listed above). Your job is to design a fully customized meal plan that fits those numbers and aligns with my lifestyle, preferences, and goals. Before creating the plan, ask me these questions one at a time to gather the following information:

• My food preferences
• Foods I dislike
• Any dietary restrictions
• My daily schedule
• Cooking skill
• Kitchen access
• Digestive issues
• Taste preferences
• Eating-out frequency
• Convenience needs
• Cultural or religious food practices
• Exercise routine
• Budget
• Preferred number of meals per day
• Any other lifestyle factors needed to customize the plan.

Follow-Up Prompt for Progress Adjustments

I've been following my plan for two weeks and haven't lost any weight.

Walk me through possible reasons one question at a time and help me troubleshoot.

Consider things like accuracy of food tracking, water retention, hormonal changes, sleep, activity level, and stress.

Then, help me update my calorie or macro targets if needed.

🤓 Related Episodes:

• Exactly What I'd Do If I Wanted to Lose 20 Pounds (Step by Step)
• Watch: https://youtu.be/ul74gsY-cRo?si=4BThCDsH3pOcjYEx
• Listen: https://podcasts.apple.com/us/podcast/the-chalene-show-diet-fitness-life-balance/id911042029?i=1000703139340

• 7 Tiny Habits That *Actually* Changed My Life Over 50 (Wish I Knew Sooner!)
• Watch: https://youtu.be/polnaiheKc4?si=9I4Ivggv5TQ2xgrs
• Listen: https://podcasts.apple.com/us/podcast/the-chalene-show-diet-fitness-life-balance/id911042029?i=1000732283131

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