As of 13 August 2026, AI can plan your meals for weight loss.

What to actually do

1. Hand it to a person

   The route this page recommends

   A person who owns the outcome does this end to end, worth it when the failure is dear.

2. Use a tool built for this

   Second choice

3. Do it yourself

   The distant third

   A chat interface, chat-fluent skill, and roughly 30 minutes until you can act on the result.

   How to actually do it

   1. Open the NHS website's weight-management and healthy-eating guidance, and note any advice or restrictions that apply to you.
   2. Gather your food preferences, allergies, dietary pattern, household size, weekly budget, available equipment, cooking time and usual meal times.
   3. Record any pregnancy, breastfeeding, eating disorder history, medical condition, prescribed diet or medicine affected by food; contact your GP or a registered dietitian before using a weight-loss plan if any applies.
   4. Paste the gathered information into the prompt and ask the chatbot to produce the seven-day plan, recipes and shopping list.
   5. Check every meal against your allergy list, dietary restrictions and current food labels, replacing any ingredient or nutrition figure that is wrong or unavailable.
   6. Put the checked ingredients into your shopping list, cook one trial day, and adjust portions, cost and preparation time before using the plan for the rest of the week.
   7. Contact NHS 111 for urgent or worrying symptoms rather than asking the chatbot to assess them.

   Prompt

   Plan a practical UK meal plan for weight loss using the information below. Make the plan suitable for gradual, sustainable eating rather than extreme restriction. Do not diagnose me, prescribe treatment or set a medical diet. If my information suggests that I should speak to a GP or registered dietitian before changing my diet, say so clearly and explain why without diagnosing me. Tell me to contact NHS 111 for urgent or worrying symptoms.
   
   My details:
   - Number of people eating: [number]
   - Meals and snacks needed each day: [details]
   - Foods I enjoy: [list]
   - Foods I dislike or will not eat: [list]
   - Allergies or intolerances: [list]
   - Dietary pattern: [for example, vegetarian]
   - Cooking equipment: [list]
   - Maximum cooking time: [details]
   - Weekly food budget: [amount in pounds]
   - Shops I can use: [shops]
   - Relevant health conditions, pregnancy or breastfeeding, previous eating disorder, prescribed diet, or medicines affected by food: [details, or say none]
   - Current routine and likely meal times: [details]
   
   Produce:
   1. A seven-day table of breakfasts, lunches, dinners and snacks.
   2. Simple recipes with ingredients, approximate portions and preparation steps.
   3. A consolidated UK shopping list grouped by supermarket section.
   4. Batch-cooking and leftover suggestions to reduce cost and waste.
   5. Substitutions for every key ingredient that respect my allergies and preferences.
   6. A short list of assumptions you made and questions that would materially change the plan.
   
   Use ordinary supermarket foods and avoid invented nutrition or calorie figures. Where a nutrition figure matters, tell me to check the current product label. Do not present the plan as medical advice.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.