I Built a Custom AI Diet Plan Bot That Handles My Meals, Cravings, and ADHD Brain—Here's Exactly How I Did It
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The Context: Why I Built This AI Diet Plan
For 15 years, I've bounced between diets like business ideas (and I've started 57+ businesses, so that's a LOT). Every diet followed the same pattern: start Monday with intense motivation, follow perfectly for 2-3 days during hyperfocus, get bored by Thursday, hit the 9:30pm craving wall, cave to cakes and Indian sweets, feel guilty, abandon by next Monday, repeat with a NEW diet. Traditional plans demanded consistency my ADHD brain couldn't deliver—same meals daily, rigid meal prep Sundays, manual calorie counting, foods I'd never eat (grilled chicken for a South Indian?), and shame-based accountability. The real problem wasn't willpower; it was that NO diet plan is built for ADHD brains that need daily variety to fight boredom, decision-making support to fight fatigue, cultural food options to fight restriction, craving protocols to fight evening binges, and science explanations to satisfy curiosity.
What I'm Trying to Achieve
The Problem I'm Solving
I need an AI diet plan that generates NEW meals daily (fights boredom), removes ALL decision-making (fights fatigue), uses South Indian foods I actually eat (fights restriction rebellion), handles my 9:30-10pm craving danger zone with multiple solution tiers and damage control, explains WHY each choice matters (satisfies curiosity), and doesn't shame me for yesterday's "failure" (works with ADHD guilt patterns). Every generic diet suggests quinoa bowls, grilled chicken, brown rice, and peanut butter—foods I hate or won't eat—while ignoring my cultural reality of idli, dosa, chapati, and traditional cooking methods that work for family meals, not separate "diet food."
My Goals for This Experiment
Goal #1: Sustainable weight loss (1500 kcal, 80g protein daily) that I'm still following 3 months from now—that would be a first.
Goal #2: Reduce evening binges from 5-6x per week to 1-2x by identifying triggers (late dinner, low protein, stress) and using my AI diet plan's 100+ craving solutions.
Goal #3: Zero decision fatigue around food—morning meal decisions take <30 seconds instead of 15+ minutes of fridge staring.
Goal #4: Follow this system for MORE than 2 weeks (my usual abandonment limit) using built-in variety, no guilt mechanics, and energy-matched daily adjustments.
Goal #5: Understand my body's patterns by tracking energy (1-10), cravings (1-10), and triggers to predict and prevent issues.
Goal #6: Document everything so other ADHD entrepreneurs can build their own AI diet plan. Success means still using this 30 days from now, 50% craving reduction, higher energy levels, zero guilt spirals, and actually enjoying my food—while preserving decision energy for my 7 businesses instead of wasting it on "what should I eat?"
Latest update: (Most Recent First) - My AI diet plan is generating daily meal plans with zero decision fatigue
Want to see how this AI diet plan came together? Scroll down for the complete build process!
September 27, 2025 - My AI Diet Plan Is Finally Live
What Actually Happened:
I built my own AI diet plan using ChatGPT. Not some generic meal planning app. Not another rigid diet program. A custom AI diet plan that knows MY foods, MY rules, MY cravings, and gives me fresh meal ideas every single day.
Why did I create an AI diet plan? Because I kept bouncing between diets, got bored with every single one, and those evening sweet cravings (cakes, pastries, Indian sweets) were destroying my weight loss goals. Traditional meal planning felt like homework. Every diet plan I tried felt like prison.
My ADHD brain needed something different. An AI diet plan that worked WITH my patterns instead of against them.
The AI Diet Plan Setup:
I spent hours documenting everything for my AI diet plan:
South-Indian staples I actually eat (idli, plain dosa/adai/pesarattu, chapati)
My protein sources (eggs, paneer, soya, dal, cosmix)
Fruits I'll actually eat (watermelon, banana, mango - strict)
Foods I will NEVER eat (grilled foods, brown rice, peanut butter, masala dosa)
Then I created knowledge files for my AI diet plan:
Base Food Chart (1500 kcal starting point for weight loss)
Recipe Library (150+ items with portions/macros)
Exercise Knowledge File (30 ADHD-friendly 10-minute routines)
Science File (short explanations about protein, fiber, insulin resistance)
Cravings Library (100+ solutions to prevent diet sabotage)
The Numbers from My AI Diet Plan:
Time invested building AI diet plan: 8+ hours
Knowledge files for AI diet plan: 5 comprehensive PDFs
Recipe variations: 150+
Craving solutions: 100+
Exercise routines: 30 ADHD-friendly options
Weight loss target calories: ~1500/day
Protein goal: ~80g/day
ADHD Reality Check:
This is classic hyperfocus me. I spent an entire Sunday building this AI diet plan because I was SO DONE with:
Forgetting what I planned to eat
Opening the fridge and staring blankly
Getting bored with the same weight loss meals
Feeling guilty about evening binges
Rigid diet plans that made me rebel
My AI diet plan removes ALL the decision fatigue. Every morning, it gives me:
New breakfast (no repeats within 3 days)
Family-friendly lunch/dinner structure
10-min exercise matched to my energy
Craving plan for 9:30-10pm danger zone (critical for weight loss)
A tiny science-why for each choice
What This AI Diet Plan Taught Me:
You can use AI diet planning to work WITH your ADHD brain instead of fighting it. The bot doesn't judge. Doesn't care if I missed yesterday. Just gives me today's meal plan and moves on.
Also? Many base lists were drafted with Claude (hi!), but I curated everything. The guardrails, portions, macros - all mine. This isn't a generic AI diet plan. It's trained on MY patterns.
Why My AI Diet Plan Works Better Than Traditional Diets
The Problem With Traditional Weight Loss Plans:
Too much decision-making
Gets boring fast (biggest diet killer)
Requires consistency (impossible with ADHD)
Meal prep feels overwhelming
Guilt when you "fall off" the plan
What Makes This AI Diet Plan Different:
Daily Variety: My AI diet plan rotates breakfast every 3 days, exercises every 7 days, cravings every 14 days
No Repeat Shame: AI diet plan doesn't remember yesterday's "failure"
Energy-Matched: AI diet plan picks exercises based on how I feel
Weight Loss Craving Solutions: Intensity-based tiers (light → emergency)
Cultural Fit: My AI diet plan uses South Indian meals, not generic Western diet food
Quick Science: Short explanations that satisfy curiosity without overwhelm
How to Create Your Own AI Diet Plan Using ChatGPT (Step-by-Step)
Step 1: Document Your Food Reality for Your AI Diet Plan
Before building your AI diet plan, you need:
Foods you ACTUALLY eat (not foods you "should" eat)
Foods you will NEVER eat (be honest)
Your protein sources
Your fruit preferences
Your cultural food requirements
Why this matters for your AI diet plan:
Generic diet plans fail because they don't match YOUR reality. Your AI diet plan needs to know what you'll actually stick to.
Step 2: Create Knowledge Files for Your AI Diet Plan
For a successful AI diet plan, you need these files:
Base Food Chart - Your starting calorie target
My weight loss target: 1500 kcal/day
Protein goal: 80g/day
Macro breakdown for each meal
Recipe Library - All meals your AI diet plan can suggest
150+ items with exact portions
Macros for each recipe
Quick prep instructions
Category tags (breakfast, lunch, dinner, tiffin)
Exercise Knowledge File - Movement options for your AI diet plan
30 ADHD-friendly routines
Energy-matched (easy/medium/challenging)
10-minute options for sustainability
Science File - Why your AI diet plan makes specific choices
Protein importance
Fiber benefits
Insulin resistance basics
Timing and sleep
Cravings biology
Cravings Library - Critical for weight loss AI diet plan success
100+ solutions in tiers
Damage-control protocol
Prevention strategies
Step 3: Build Your AI Diet Plan Bot in ChatGPT
Creating your custom AI diet plan:
Go to ChatGPT (need ChatGPT Plus for custom GPTs)
Create a new GPT for your AI diet plan
Write clear instructions for your AI diet plan:
"You are a personalized AI diet plan assistant"
"Use ONLY the uploaded knowledge files"
"Never suggest foods outside the Recipe Library"
"Match exercises to reported energy levels"
"Provide craving solutions based on intensity"
Upload your knowledge files to power your AI diet plan
Set guardrails for your AI diet plan:
Rotation rules (no repeat breakfasts within X days)
Dinner rules (tiffin only for me)
Fruit restrictions (only my approved list)
Step 4: Test Your AI Diet Plan
Prompts to test your AI diet plan:
Morning: "Today's plan (low energy, craving sweets)"
Evening: "Evening craving 8/10 for cake"
Variety: "Rotate a new breakfast (no repeats from last 3 days)"
Special: "Period day — gentle plan"
Your AI diet plan should respond with:
Specific meal suggestions from YOUR files
Energy-matched exercises
Craving prevention/solutions
Brief science explanations
Smart Decisions When Building an AI Diet Plan
1. Cultural Fit First (Critical for AI Diet Plan Success)
My AI diet plan uses:
Rice at lunch only
Tiffin dinners (no rice at night for weight loss)
Lots of traditional South Indian dishes
No "Western" foods I won't actually eat
Why this matters: If your AI diet plan suggests foods you don't like, you'll abandon it.
2. Cravings as a System in Your AI Diet Plan
Your AI diet plan needs:
Intensity tiers (1-10 scale)
Multiple solution options for each tier
Damage-control protocol for binges
Prevention strategies for next day
Science explanations for WHY cravings happen
Why this matters: Cravings kill more diets than anything else. Your AI diet plan must handle this.
3. ADHD-Friendly AI Diet Plan Design
Build your AI diet plan with:
Variety built-in (fights boredom)
Short sections (fights overwhelm)
Default options (fights decision fatigue)
Check-off routines (gives dopamine hits)
No guilt mechanics (because shame doesn't work)
4. Track What Actually Matters in Your AI Diet Plan Journey
Instead of obsessing over weight, my AI diet plan tracks:
Energy levels (1-10)
Craving intensity (1-10)
Triggers (late dinner? low protein? stress?)
Exercise completion (Y/N)
Daily notes (sleep, period, mood)
Why? Energy & cravings reflect hormone/insulin shifts SOONER than the scale. Your AI diet plan can adjust immediately based on this data.
How to Track Your AI Diet Plan Progress
Primary Signals for Your AI Diet Plan (Daily Quick Log):
Energy (1-10)
Craving intensity (1-10) + type
Trigger (what caused it?)
Exercise done? (Y/N) + which routine #
Notes (sleep, period, mood)
Optional for Your AI Diet Plan (Weekly):
Weight
Waist measurement
How clothes fit
The Why:
Your AI diet plan can't adjust if you don't give it feedback. Energy and cravings tell you what's happening in your body before the scale moves.
If you have low energy and high cravings, something's off—your AI diet plan needs to adjust protein, carbs, or timing immediately.
What I Learned Building My AI Diet Plan
Patterns My AI Diet Plan Revealed:
Evening Cravings Hit When:
Late dinner (eating after 8pm)
Low protein at lunch
High stress during day
Poor sleep previous night
Period approaching
My AI diet plan now prevents these by adjusting lunch protein and dinner timing.
Energy Dips When:
Skipping breakfast
Too many carbs at lunch
Not enough water
Stress/overwhelm
Bad sleep
My AI diet plan now front-loads protein and gives me energy-boosting meal options.
The ADHD Advantage in Creating an AI Diet Plan:
Building this AI diet plan during a hyperfocus phase was PERFECT. I documented everything while in the obsession zone. Now my AI diet plan exists as a system that works even when I'm not hyperfocused.
That's the trick: Use hyperfocus to build AI diet plan systems for low-energy phases.
AI Diet Plan Version Control:
v1.0 (Today): AI diet plan instructions + 3 knowledge files uploaded; running daily
v1.1 (Next Week): Add 8-10 new breakfast combos to my AI diet plan for more rotation
v1.2 (Future): Expand AI diet plan cravings file with seasonal fruit-only swaps
Hybrid Growth: When I want fresh ideas for my AI diet plan, I'll ask Claude for new recipes (with browsing), then append to my files and re-upload.
How to Use Your AI Diet Plan Each Day
Morning Prompt for Your AI Diet Plan:
"today's plan (low energy, craving sweets)"
Your AI Diet Plan Returns:
Breakfast suggestion
Lunch/dinner structure for weight loss
10-min easy exercise
3-5 craving prevention options
Science explanations
Evening Prompt for Your AI Diet Plan:
"evening craving 8/10 for cake"
Your AI Diet Plan Returns:
Tier-3 emergency ideas
Damage-control protocol
Prevention tweak for tomorrow
Variety Prompt for Your AI Diet Plan:
"rotate a new breakfast (no repeats from last 3 days)"
Your AI Diet Plan Returns:
Fresh breakfast from recipe file
Macros and portions
Quick prep notes
Special Situation with Your AI Diet Plan:
"period day — gentle plan"
Your AI Diet Plan Returns:
Iron-rich meal options
Easy movement suggestions
Sleep support tips
What's Working with My AI Diet Plan (And What Surprised Me)
Surprising Wins from My AI Diet Plan:
No guilt: AI diet plan doesn't remember yesterday's "failure"
Decision relief: Zero morning "what should I eat?" paralysis
Weight loss craving control: Having an AI diet plan for evening danger helps SO much
Exercise variety: 30 routines means no boredom killing my weight loss
Science curiosity: Short explanations keep me engaged with my AI diet plan
Unexpected Challenges with My AI Diet Plan:
Still have to actually COOK the food (AI diet plan can't fix that)
Need to prep ingredients ahead (ADHD nightmare)
Temptation to over-ask the AI diet plan (new toy syndrome)
Tracking requires discipline (working on it)
ADHD Pattern My AI Diet Plan Solved:
I'm good at following plans for about 3 days, then I need variety. My AI diet plan's rotation system is PERFECT for this. By day 4, I'm getting new options automatically.
Your AI Diet Plan for Weight Loss: Key Takeaways
Why Create an AI Diet Plan Instead of Following Generic Diets:
Customization: Your AI diet plan knows YOUR foods, not generic meal plans
Variety: AI diet plan prevents boredom (biggest diet killer)
Cultural fit: Your AI diet plan uses foods you actually eat
ADHD-friendly: AI diet plan removes decision fatigue
Craving support: Your AI diet plan has solutions ready 24/7
Science education: AI diet plan explains WHY, satisfying curiosity
What Your AI Diet Plan Needs to Succeed:
Honest food list (not aspirational foods)
Cultural preferences (what you actually enjoy)
Craving protocols (your specific triggers and solutions)
Exercise options (matched to your energy)
Clear guardrails (rotation rules, timing rules)
Tracking system (energy, cravings, not just weight)
How to Start Your Own AI Diet Plan:
Document your food reality (1-2 hours)
Create knowledge files (3-4 hours for comprehensive AI diet plan)
Build custom GPT (1 hour setup)
Test and refine (1 week of daily use)
Adjust based on patterns (ongoing optimization)
How I Built This AI Diet Plan: Credits & Integrity
Base recipe lists and many ideas for my AI diet plan were generated by Claude
I curated, edited portions/macros, and created final guardrails for my AI diet plan
Macros in my AI diet plan are guides, not absolutes
My AI diet plan prioritizes satisfaction + consistency over perfection
No personal health data from my AI diet plan leaves my files unless I choose
My custom AI diet plan uses only uploaded files
Privacy and boundaries maintained throughout my AI diet plan usage
Next Week's AI Diet Plan Updates:
Add new breakfast variations to my AI diet plan Recipe Library
Test AI diet plan craving prevention strategies
Track energy/craving patterns for 7 days with my AI diet plan
Refine AI diet plan prompts based on daily use
Consider expanding my AI diet plan to period-specific meal plans
P.S. Section
P.S. If you're an ADHD entrepreneur struggling with weight loss and evening cravings, creating your own AI diet plan might be exactly what your brain needs. The key thing I've learned is: traditional meal planning requires consistency, but ADHD brains need variety AND structure simultaneously. An AI diet plan provides both.
The custom ChatGPT approach lets you train your AI diet plan on YOUR specific foods, YOUR patterns, YOUR cultural preferences. No generic "meal prep Sundays" that feel like torture. No rigid diet plans that make you rebel.
Want to build your own AI diet plan? Start by documenting:
Foods you ACTUALLY eat (not foods you "should" eat for your AI diet plan)
Your danger times (mine is 9:30-10pm - critical for my AI diet plan)
Your unique triggers (stress? sleep? period? - feed this to your AI diet plan)
Your cultural/family food reality (essential for your AI diet plan success)
Then build guardrails for your AI diet plan that work WITH your brain, not against it.
And if you're feeling overwhelmed just reading about creating an AI diet plan? That's normal. Start small. Even tracking just energy and cravings for a week will reveal patterns your AI diet plan can use.
The beauty of an AI diet plan is that it grows with you. As you discover new patterns, you update the knowledge files. Your AI diet plan gets smarter about YOUR body over time.
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