Help me build a simple, sustainable eating plan for gradual weight loss. My usual day: [DESCRIBE MEALS]. Foods I love: [FOODS]. Suggest 5 small swaps, a flexible daily structure (no foods banned), how to eat out, and a weekly check-in I can do myself. Keep it balanced and encouraging. Remind me to check big changes with a doctor.
Works in the free versions of ChatGPT, Claude, Gemini and Copilot. Never paste passwords or account numbers.
