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Health and fitness prompts
Workouts, meal plans, sleep. The basics, minus the influencer voice.
485 prompts live in health and fitness next drop in 12:11
- self Build me a realistic home workout plan I will actually stick to
A four-week home workout plan built around your real constraints
- self You just got a slow cooker and have no idea what to do with it
Plans five slow-cooker dinners on your budget, starting with the easiest.
- self You have been about to start tracking for three months and today is the day
Start macro tracking today with no apps and one rule of thumb
- self You have hit a plateau and something in your macros is quietly wrong
Find the quiet cause of a fat-loss plateau and fix one thing
- self Hit the gram targets without spreadsheeting your dinner
A five-day meal plan that hits every macro without the maths
- self You finished your cut and have no idea how to eat now
A reverse diet plan to climb out of a cut without fat regain
- self Your doctor told you to sort your diet out and now you are staring at a blank page
Calculate your TDEE and turn it into plain protein, carb and fat targets
- self You sleep badly. Fix the bit you can actually change.
Four-week plan to fix one sleep problem one change at a time
- self Workout Consistency Plan
A workout plan built for sticking with it, not peak performance
- self Your race is in one week and you still have not sorted your carb strategy
A seven-day fuelling plan leading into race day.
- self The post-holiday detox that isn't actually a detox
A gentle seven-day reset after a holiday, no extreme nonsense.
- self You are vegan and everyone assumes tracking macros is easy for you
A five-day vegan meal plan that actually hits your protein targets.
- self Recipe from what's actually in the fridge
Turns the random ingredients you already own into three real dinners.
- self Audit your wellness routine for the obvious gap
Spots the three things in your routine most likely dragging you down.
- self How to meal plan when you hate meal planning
Sets up a meal system needing one decision a week.
- self Cook once Sunday, eat well till Friday
Plans a Sunday batch cook with a parallel oven-and-hob sequence.
- self Week of meals, one shop, no decision fatigue
Builds a seven-day menu and one aisle-grouped shopping list.
- self You have a fridge full of random stuff. Make dinner.
Turns whatever's in your fridge into a few days of meals
- self Workout designed around your equipment, time, and dodgy shoulder
Builds a workout plan around your goal, kit and bad shoulder
- self You started a bulk and now you have no idea what to eat
Builds a seven-day clean-bulk meal plan that hits your macros.
- self You only have five meals you actually like and you want them to cover your macros
Estimates the macros of your five meals and tunes portions to hit your targets.
- self For when you've been eating the same three things for a month
Builds a five-day meal plan that adds variety without anything too unfamiliar.
- self You are eating out tonight and you refuse to blow your cut
Picks restaurant dishes that fit your remaining macros for the evening
- self High protein meals for people who hate protein shakes
A 5-day high-protein meal plan from real food, no shakes or powders