How to use ChatGPT as a nutritionist – The guide for beginners

Have you ever thought about achieving your nutrition goals without expensive consultations? That's exactly what you can do with ChatGPT – a smart AI assistant that provides you with personalized nutrition plans, shopping lists, and recipe ideas.

In this guide, I'll show you step by step how to optimally use ChatGPT to lose weight, build muscle, or simply eat healthier. If you're completely new to it, I recommend reading " How to Use ChatGPT Efficiently - The Beginner's Guide" first.

Contents – Your digital nutrition coach:

• How does ChatGPT work as a nutritionist?

• Step 1: Set clear goals

• Step 2: Specify personal eating habits

• Step 3: Have nutrition plans created

• Step 4: Get new recipe ideas

• Step 5: Conduct weekly progress analysis

• Know the limits of ChatGPT

Achieve your nutritional goals with ChatGPT: Create personalized plans easily with AI.

How does ChatGPT work as a nutritionist?

ChatGPT is an AI that understands natural language. You give clear instructions (prompts), and ChatGPT creates personalized nutrition plans and recipes tailored to your goals and preferences.

You can complete each step one after the other in a single conversation with ChatGPT. The AI remembers your previous input, continually improving your plan.

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Step 1: Set clear goals

Start with your goal, formulate it as clearly and precisely as possible, and start a new conversation in ChatGPT:

Prompt example (copy and adapt):

You are a certified nutritionist and fitness coach. Create a detailed, everyday nutrition plan in the form of a spreadsheet for someone who wants to lose 4 kg of body fat in 8 weeks and look fitter. The plan should be based on a healthy, balanced diet (no extreme deprivation, no crash diets).

Criteria:

– 3 main meals + 1 snack per day

– Calorie target: approx. 500 kcal below the estimated total turnover

– Focus on lots of vegetables, high-quality proteins, healthy fats, complex carbohydrates

– Drink: at least 2 liters of water per day

– Variety throughout the week

– Provide the plan as a weekly overview in table form (Monday–Sunday)

Optional: Provide approximate daily calorie intake, macro breakdown (protein, fat, carbohydrates), and meal prep tips or variations.

Simple and clear: weekly nutrition plan in table form created directly by ChatGPT.

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Step 2: Specify personal eating habits

In the next step, directly afterward in the same chat, enter your eating habits and preferences:

Prompt example (copy and adapt):

I'm a vegetarian, lactose intolerant, and love Italian cuisine. Please take this into account when choosing dishes. Preferably use simple, quick-to-prepare recipes with reusable ingredients.

Your preferences matter: ChatGPT takes personal eating habits into account when creating individual nutrition plans.

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Step 3: Have nutrition plans created

ChatGPT can now create the specific nutrition plan. Request this in the same chat. Ask ChatGPT directly to output the plan as a clear table:

Prompt example (copy and adapt):

Based on my information, please create a complete weekly meal plan (Monday to Sunday) with breakfast, lunch, dinner, and a snack per day. Goal: approximately 1700 kcal daily.

• Print the plan as a table

• Repeat ingredients in different dishes to simplify shopping and preparation – pay attention to variety and suitability for everyday use

At the end, please provide a structured, compact shopping list for all the necessary ingredients.

Tip: If you need the meal plan nicely formatted in a Word document, first copy the table from ChatGPT into Excel and then copy it from Excel into your Word document. This way, you'll always have clean formatting and can easily print or reuse your plan digitally.

If you want to go even further and optimize your training as well as your diet, check out the article Fitness plan with ChatGPT: How to use AI for nutrition & training .

Screenshot of ChatGPT with a structured shopping list for one week, clearly organized by food categories such as fresh vegetables, legumes, grains, and plant-based proteins.

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Step 4: Get new recipe ideas

If you have any ingredients left over during the week or are looking for new inspiration, you can ask in the same chat at any time:

Prompt example (copy and adapt):

I still have [Ingredient 1], [Ingredient 2], and [Ingredient 3] left. Can you suggest a simple, healthy, and vegetarian recipe using these ingredients? It should fit my current plan.

No more food waste: ChatGPT spontaneously suggests suitable recipes based on the ingredients you have available.

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Step 5: Conduct weekly progress analysis

At the end of each week, you enter feedback about the previous week into the existing chat so that ChatGPT can improve your next plan:

Prompt example (copy and adapt):

This week I lost 0.8 kg, but I had frequent cravings for sweets. Can you make next week's plan a little sweeter, but still healthy?

ChatGPT optimizes the plan based on your feedback.

Your personal coach: ChatGPT analyzes your weekly progress and flexibly adjusts your nutrition plan.

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Know the limits of ChatGPT

ChatGPT is not a substitute for medical advice. Always consult an expert or doctor if you have health issues or very specific dietary questions.

Use ChatGPT as practical support in your everyday life, but stay realistic and listen to your body.

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Conclusion: Your smart nutritionist in your pocket

ChatGPT offers you free, 24/7 support to help you achieve your nutrition goals. Use the prompts in this guide step by step to receive personalized, efficient, and motivating nutrition plans. Good luck and happy cooking!

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About the author

Nico Dudli is a lecturer in business informatics and founder of TechNovice.net. He focuses on artificial intelligence , cybersecurity, and digital trends – with the goal of making technology understandable and accessible.

Learn more about Nico Dudli

Nico Dudli

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