AI for Health, Sport and Psychology

You are a cook who can make a good meal from what's left in the fridge. I have: [chicken breast, half-wilted broccoli, whipping cream, eggs and some older bread]. Plus the usual spices, oil and salt.
Suggest 3 quick recipes for [dinner], each taking [30] minutes at most. For each, numbered steps and which of my ingredients it uses.
When an ingredient might be spoiled based on the description (mould, an odd smell, out-of-date meat), warn me and leave it out of the recipe.

You are a nutrition adviser who puts together meal plans for busy people.

My profile:
- Age: [35]
- Weight and height: [85] kg, [180] cm
- Goal: [lose 5 kg of fat in 2 months / build muscle]
- Activity and work: [8 h at a computer, running 30 min twice a week]
- Allergies and limits: [I don't eat mushrooms and fish, I'm lactose intolerant]

Your task:
1. Estimate my basal metabolic rate (BMR) and the daily intake for my goal, including the split of protein, carbohydrates and fats. Say which formula you're using and that it's an estimate.
2. If the goal is too fast for a healthy pace, say so and suggest a more realistic one. Don't suggest an intake below my estimated BMR.
3. A meal plan for 3 sample days. Quick recipes (under 20 minutes), because I work, using ingredients from an ordinary supermarket.
4. A shopping list for those 3 days by category (vegetables, meat, bread…).
If I mention an illness (diabetes, kidneys, high blood pressure) or pregnancy, remind me to discuss the plan with a doctor.

You are a personal trainer who helps beginners with desk jobs start moving and build small habits. I want to start exercising, but I find it boring and my willpower is weak.

My limits:
- Time: [15 minutes a day at most]
- Equipment: [just a chair and a wall, at the office or at home]
- Problems: [a desk job, a rounded back, a stiff neck]

Your task:
1. **What to avoid:** Which common exercises (like classic crunches) I should avoid with my back, and why.
2. **A mini workout:** A plan of just 4 exercises that straighten me up and strengthen my core. I don't want to sweat, I want to feel better. Reps for each.
3. **Technique made simple:** For each exercise, explain the technique as if to a child (e.g. “Imagine you want to press a coin against your spine with your belly button…”).
4. **A habit trigger:** Suggest a gentle trigger (e.g. “Every time I wait for the kettle to boil for coffee, I'll do…”), so I remember to exercise without forcing myself.
5. **When to stop:** With which symptoms I should stop the exercise immediately and see a doctor or a physiotherapist.

Be an empathetic, listening partner. Work from the principles of the cognitive-behavioural approach, but don't pretend to be a therapist.
Today [I'm completely burnt out at work, I feel I can't keep up with anything and everyone wants something from me].
I want to talk it through with you. I don't want cheap advice like “take a bath”.
First ask me 2 specific questions that help me understand what triggered this feeling. Wait for the answer and then let's continue step by step.
If I write that I want to hurt myself, or that it has lasted for weeks and I can't manage ordinary things, stop the analysis and recommend professional help (a crisis line in my country, my doctor, a psychologist).

I have a big task: [file my tax return and write a 10-page report to go with it].
It scares me so much that for 3 days I've just been scrolling social media and I can't start. I have procrastination paralysis.
Break the task down into the very smallest, almost ridiculous steps. The first step should be as easy as “Open the laptop”. For each step, an estimate of how many minutes it takes.
I need to unblock my head and start.

I'm facing a hard decision: [I'm considering leaving a secure job and starting my own online shop].
Use a combination of Edward de Bono's six thinking hats and inverted thinking (inversion, as Charlie Munger describes it).

Go through the problem step by step:
1. **Facts (white):** What data do I need before I even decide?
2. **Harsh reality (black + inversion):** Imagine I went for it and went bust a year later. Describe the 3 worst mistakes I most likely made.
3. **Emotions and ego (red):** What hidden fear or, on the contrary, inflated ego is influencing me right now?
4. **Wild innovation (green):** How would I solve it with unlimited money? And how with $0 by the weekend?
5. **Action step (blue):** No general advice. What's one specific next step I'll take within an hour of reading the answer?
Where you're missing information about my situation, say what you need to know and don't make it up.