I am lazy, so I built my own health plan with AI

I am lazy. Especially when it comes to diet and exercise. I do all the things I shouldn't. I snack, I don't always eat at the right times, I tend to eat more when I am emotionally up or down, so naturally my weight fluctuates.

I needed a system. So I built one — of course.

I wondered how easy it would be to build a schedule that suited me, one that mimicked all the paid-for apps out there.

The research: twenty apps, one formula

I looked at about twenty apps. All of them have the same kind of makeup:

• Ask a bunch of questions about your current habits
• Ask about your future goals
• Ask how much commitment you're willing to give
• Plug the gaps between what you do now and what you say you want

The concept is simple enough: with a little more effort you can get better results.

What I actually wanted

My goal is to feel less tired, more energised, and to make consistently better choices when I eat. Also to actually get off my butt and do something.

That's it. No transformation photos, no six-week challenge.

The prompt

If you have the Claude or GPT app on your phone, it can hook into your calendar. It doesn't matter which calendar you use — but make sure it's connected.

Then you want to give it as much information as you're comfortable with. Obviously, the more info you give, the more tailored the plan will be.

Split the brief into seven parts

I split the prompt up like this:

1. Health conditions — injuries, diagnoses, limitations
2. Food intolerances and diet — what causes problems, and what happens
3. Body type — age, height, weight, what you're aiming for
4. Current schedule — when you wake, work, get home, sleep
5. Equipment — what you actually have access to
6. Experience level — be honest here
7. Budget for food — this changes the meal suggestions completely

And then I got the AI to ask me questions on each thing before it wrote anything.

The full prompt

The final prompt to build the plan looks something like this. Copy it, fill in the bracketed sections, delete the examples.

You are a personal health and fitness planner. I need you to create a
complete, personalised health plan for me based on the information below.
The plan must account for ALL of my health conditions and limitations.
Do not give me generic advice. Every exercise, meal, and recommendation
must be specific to my situation.

=== MY HEALTH CONDITIONS ===
[List every injury, condition, or physical limitation you have.
Be specific. Include diagnoses if you have them. Examples:
- Herniated disc at L4-L5 with sciatica down left leg
- Grade 2 ankle sprain, right ankle, 3 months ago
- IBS with triggers: dairy, onions, garlic
- Type 2 diabetes, managed with metformin
- Chronic knee pain, worse going downstairs
- Asthma, uses inhaler before exercise
- Anxiety and depression, on SSRIs
- High blood pressure, on medication
Delete these examples and write your own.]

=== MY FOOD INTOLERANCES AND DIET ===
[List foods that cause you problems and what happens.
Also list any dietary preferences. Examples:
- Lactose intolerant (bloating, cramps)
- Celiac / gluten free
- Vegetarian / vegan
- Broccoli and cauliflower cause severe bloating
- Fine with sourdough bread but not sliced white
- Cannot eat spicy food (acid reflux)
Delete these examples and write your own.]

=== MY BODY ===
Age: [your age]
Sex: [male/female/other]
Height: [your height]
Current weight: [your weight]
Target weight (if any): [target or 'maintain']
Body composition goal: [e.g. lose belly fat, build muscle,
get lean, just get healthier, run a 5k]

=== MY SCHEDULE ===
I wake up at: [time]
I leave for work at: [time]
I get home at: [time]
I go to bed at: [time]
Days I can exercise for a full session (45-60 min):
[e.g. Monday, Friday, Saturday]
Days I can only do a short session (20-30 min):
[e.g. Tuesday, Wednesday, Thursday]
Days I want to rest completely:
[e.g. Sunday, or 'none - give me something every day']
Other schedule notes:
[e.g. I take my kids to school at 8:15, I have a long
commute on Wednesdays, I coach football on Saturday mornings]

=== MY EQUIPMENT ===
[What do you have access to? Examples:
- Resistance bands
- Dumbbells (what weights?)
- Pull-up bar / Ab roller / Yoga mat
- Full gym membership
- Nothing - bodyweight only
- Exercise bike / rowing machine
Delete these examples and list what you have.]

=== MY EXPERIENCE LEVEL ===
[Be honest. Examples:
- Complete beginner, have not exercised in years
- Used to be fit, fallen off for 18 months
- Exercise occasionally but no structure
- Intermediate, train 3x week but want better plan
Delete these examples and write your own.]

=== MY BUDGET FOR FOOD ===
[Weekly grocery budget, or just say 'average' or
'tight budget'. This affects meal suggestions.]

=== WHAT I NEED FROM YOU ===
Please create ALL of the following:

1. DAILY EXERCISE SCHEDULE for every day of the week.
For each day include:
- Exact time to start (based on my schedule above)
- Warm-up routine with specific movements
- Every exercise with: name, sets, reps, tempo,
and form cues specific to my conditions
- Cool-down and stretching routine
- Which exercises to AVOID given my conditions and WHY

2. MEDICAL/CONDITION NOTES for each exercise.
- How each movement interacts with my conditions
- Warning signs to stop (e.g. nerve tingling, sharp pain)
- Modifications if something hurts
- Long-term progression path for injured areas

3. DAILY MEAL PLAN with specific meals.
- Breakfast, lunch, dinner, and 2 snack options
- Include portions and calories per meal
- Protein target per day for my goals
- All meals must respect my intolerances above
- Simple to cook (under 30 min per meal)
- Include a batch-cooking plan for Sundays

4. WEEKLY SHOPPING LIST.
- Organised by section (protein, veg, dairy, etc.)
- Quantities that match the meal plan
- Split into: monthly bulk buy and weekly fresh top-up

5. SUPPLEMENT RECOMMENDATIONS (if appropriate).
- Only suggest supplements with strong evidence
- Explain why each one helps my specific conditions

6. DAILY ROUTINE including non-exercise items.
- Mobility work / stretching schedule
- Hydration targets
- Sleep hygiene if relevant
- Stress management if relevant to my conditions

Be extremely specific. I want to be able to read each
day's plan and do exactly what it says without thinking.
Do not say 'choose a protein' - tell me which protein
and how much. Do not say 'stretch for 5 minutes' - tell
me which stretches, how long each, and why.

If my conditions mean certain common exercises are
dangerous for me, explain why and give me the safe
alternative. Do not just skip them silently.

What comes out the other end

The result is a reminder and calendar thing that looks something like this.

Now every day I get reminded to buy the food that makes the good meals. And to move more, at the time that suits me.

What it cost me

Nothing. It didn't cost me a gym membership or a fancy paid-for app.

The whole thing is one prompt, one calendar, and being honest about how lazy I actually am.

If you'd rather not build the prompt yourself, I've packaged the whole thing up — Your AI Health Plan Generator.