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1. Personalized Meal Plan
I’m a [25-year-old, vegetarian, 70kg, 5’8] aiming to lose 5kg in 2 months. Create a 7-day high-protein, low-calorie meal plan with recipes and portion sizes.
2. Smart Grocery List
Make me a grocery list for 7 days based on an Indian vegetarian diet under ₹2,000 budget, ensuring at least 80g protein per day.
3. Healthy Snack Alternatives
Suggest 15 snacks under 150 calories each that I can eat at office instead of chips, biscuits, or fried foods.
4. Calorie Calculator
Calculate my daily calorie needs. I am [age, gender, height, weight, activity level]. Give me macros (protein, carbs, fat) for fat loss.
5. Meal Prep Plan
Design a 2-hour Sunday meal prep schedule for 5 days of healthy lunches and dinners. Include storage instructions.
6. Home Workout (No Equipment)
Create a 30-minute full-body workout (beginner level) using just bodyweight exercises, 4 times a week. Include warm-up & cool down.
7. Gym Plan for Muscle Gain
Write a 4-day gym split for building lean muscle (Push, Pull, Legs, Core). Add sets, reps, rest times.
8. Walking/Running Challenge
Design a 30-day walking-to-running program for a beginner who wants to build stamina, starting with 3,000 steps/day.
9. Quick Office Routine
Suggest 5 desk stretches and 5 bodyweight exercises I can do in 10 minutes during office breaks to reduce stiffness.
10. Yoga Flow
Create a 20-minute yoga sequence for flexibility + stress relief, beginner-friendly with English pose names.
11. Morning Energy Routine
Suggest a 20-minute morning routine with light stretches, breathing, and journaling that boosts energy without caffeine.
12. Stress SOS
Give me 5 quick stress-relief techniques I can use during work meetings to calm anxiety without leaving my desk.
13. Sleep Optimization
Make me a 30-min bedtime wind-down routine (no screens, light stretches, herbal tea, journaling) for deep sleep.
14. Digital Detox Plan
Design a realistic 7-day digital detox plan for someone who works online, including screen-time limits and offline activities.
15. Daily Meditation Guide
Create a 10-min guided meditation script for focus and calmness, suitable for beginners.
16. Fitness Tracker Template
Create a Google Sheet template with columns for Date, Steps, Calories, Workout Type, Duration, Weight.
17. Hydration Reminder
Build a daily water tracker system: how many liters should I drink for [weight, activity level], with hourly reminders.
18. Progress Journal
Design a 30-day fitness journal format with sections for exercise, meals, mood, and sleep.
19. Calorie Burn Estimator
Estimate calories burned for 1 hour of [walking 5km/h, jogging 8km/h, yoga, cycling] for a 70kg person.
20. Habit Tracker
Give me a printable habit tracker for water intake, sleep, meditation, workouts, and steps.
21. Wellness Reset
Design a 7-day reset plan with light meals, daily workouts under 20 mins, journaling, and mindfulness practices.
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