My Top 5 AI Prompts to Make Nutrition Simpler
If you’ve worked with me for any length of time, you know I’m all about simplifying nutrition. The fewer barriers between you and consistent action, the better.
And one of the most underrated tools for making that happen? AI.
Used the right way, it’s a little like having a dietitian in your pocket—helping you brainstorm, plan, and organize your meals in minutes. (It’s not a replacement for coaching, but it can make the process smoother.)
So, here are my Top 5 Prompts I share with clients who want to eat better, hit their macros, and keep things realistic.
1. “Help me calculate my daily macros based on my age, height, body weight, and weekly activity, using 1.5–1.8 grams of protein per kilogram weight."
This is where every solid nutrition plan starts—understanding your numbers.
AI can help you calculate your protein target by multiplying your body weight in kilograms by 1.5–1.8g/kg. For example, if you weigh 75 kg (165 lbs), your daily protein goal would land around 110–135 grams.
Once you have your protein goal, you can ask Ai to distribute your calories across carbs and fats based on your specific goals—whether that’s maintenance, fat loss, or building lean mass.
Coach’s note: Think of this as your nutrition GPS. Once you know your starting coordinates (your macros), it’s much easier to map your route toward your goal. Also, the most accurate way to figure protein goals is through lean body mass. Which means an InBody is probably in order.
2. “List 3 protein-rich snack ideas I can eat between meals that take less than 2 minutes to prepare.”
Most people don’t struggle with what to eat—they struggle with what to eat when life gets busy.
This prompt gives you fast, high-protein snack ideas like Greek yogurt with berries, protein shakes with peanut butter, boiled eggs and fruit, or string cheese with almonds.
Coach’s note: Have two go-to snacks ready at all times—one that stays in your fridge and one that travels well (like something you can keep in your car or desk).
3. “Give me a high-fiber grocery list that supports gut health and fits my calculated calories per day.”
Fiber doesn’t get much attention until digestion starts to slow down.
As a general guideline, aim for roughly 14 grams of fiber per 1,000 calories—about 28–30 grams for most adults. Ask AI to make a grocery list centered around fiber-rich foods like oats, chia seeds, lentils, apples, spinach, and broccoli.
Coach’s note: Don’t overhaul your diet overnight—just start by swapping one low-fiber carb for a higher-fiber option at each meal.
4. “Write 5 dinner ideas that help me hit my protein goal but my family will also enjoy.”
If your nutrition doesn’t work for your family, it’s not going to work for long.
Ask AI to create family-friendly, high-protein dinners that don’t feel like “diet food.” You’ll see ideas like ground turkey tacos, grilled salmon with rice and veggies, or breakfast-for-dinner omelets.
Coach’s note: Make protein the centerpiece and build the rest of the meal around it. That approach works every time. You may have to dial this one in a bit based upon the likes and dislikes of your family, or any restrictions a family member may have.
5. “Based upon my goals and going to [insert restaurant name], what are the best menu options for me?”
This one is a game-changer for real-life situations.
You can tell AI your goal—say, fat loss, maintenance, or muscle building—and the restaurant you’re heading to. It can then review the menu and help you find options that align with your nutrition targets.
For example:
“Based on my goal of losing body fat and eating around 2,000 calories and 110g of protein per day, what should I order at Chipotle?”
It’ll give you realistic suggestions that hit your protein, minimize hidden calories, and help you stay on track without feeling restricted.
Coach’s note: When in doubt, anchor your order with a lean protein and vegetables first. Then add carbs or extras depending on your goals and hunger.
Honorable Mention: “Use AI as your personal nutrition tracker.”
Most people don’t realize you can also use Ai as a running tracker—just by teaching it about you.
Once you share your macro targets, goals, activity level, and preferences, it can help you log meals, calculate totals, and even tell you whether you’re above or below target for the day.
It’s not a replacement for detailed tracking apps, but it’s a great accountability tool when you just want quick feedback and an honest check-in.
Coach’s note: The more consistent data you feed it, the more accurate and personalized its responses become—kind of like coaching: the more we talk, the better your plan fits.
Here's an example of my data put into AI:
Jaime's Macros
Caloric Deficit: 2,100 calories/day Protein goal: 133g/day; Carbohydrate goal: 235g/day;
Fat goal: 70g/day
-Once this is calculated, I simply enter each meal and AiItakes care of the rest. tracking protein, carbs, fat, and fiber (if indicated in the prompt).
Wrapping It Up
Nutrition is equal parts math and psychology.
The math tells you what to do.
The psychology determines whether you’ll do it.
ChatGPT can help with the math—calculating macros, planning meals, and even tracking your progress—but the real results come from your consistency and awareness in applying it every day.
Use it as a tool to make nutrition easier, not stricter. Combine that with the framework we teach at Functional Elements, and you’ll start to see how simple this process can really be.
And remember ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
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