Health & Wellness Plan — Claude Skill

Full wellness plan.
Meal, workout, habits.
Client-ready.

7-day meal plan. Workout split. Anchored habit stack.

Generic templates lose clients. This skill builds plans calibrated to goal, restrictions, and equipment — coach-branded and ready to send.

Health & Wellness Plan is a Claude AI skill that writes a complete meal plan, workout split, and habit stack — calibrated to client goal, lifestyle, restrictions, and equipment.

⚡ Replaces 2–3 hours of plan writing — runs in under 3 minutes.
Get this skill — $8
Output preview — Health & Wellness Plan
Meal Plan · Day 1
Macro-precise meals. No vague directives.
DAILY TARGET: 1,950 kcal · 155g protein · 195g carbs · 62g fat

Breakfast (7:30am): 3 whole eggs scrambled + 80g oats (dry weight) + 150g Greek yoghurt + 1 banana. → 680 kcal · 42g P

Lunch (12:30pm): 200g grilled chicken breast + 150g roasted sweet potato + 80g steamed broccoli + 1 tbsp olive oil. → 510 kcal · 48g P

Dinner (7:00pm): 180g salmon fillet + 90g basmati rice (dry) + mixed salad. → 580 kcal · 42g P
Every meal names specific foods, weights, and macros — no "eat a protein source" placeholders.
Workout Split · Week 1
Equipment-matched. Progressive from week 1.
4-Day Upper / Lower Split (Commercial Gym)

Monday — Upper A: Barbell bench press 4×6–8 · DB row 4×8–10 · Overhead press 3×8–10 · Face pull 3×15 · Bicep curl 2×12

Tuesday — Lower A: Back squat 4×5 · Romanian deadlift 3×8 · Leg press 3×10–12 · Walking lunge 3×12/leg · Calf raise 3×15

Thursday — Upper B: Incline DB press 4×8 · Seated cable row 4×10 · Arnold press 3×10 · Lat pulldown 3×10 · Tricep dip 3×10

Friday — Lower B: Deadlift 4×4–5 · Hack squat 3×10 · Nordic curl 3×6 · Hip thrust 3×10 · Seated calf 3×15
All sessions include rest periods and warm-up sets. Week 4 targets are projected in the full output.
Habit Stack
Anchored to existing routines. Not willpower-dependent.
MORNING STACK (anchor: making coffee)
After I make coffee → drink 500ml water first
After I drink water → take supplements (5 sec)
After I take supplements → review today's meals in app

MIDDAY STACK (anchor: finishing lunch)
After I finish lunch → 10-min walk outside
After I walk → log meal in MacroFactor

EVENING STACK (anchor: brushing teeth)
After I brush teeth → 5-min hip flexor stretch
After I stretch → phone down, read 10 min

DERAILMENT PLAN: If I miss a morning session, I do a 20-min home circuit at lunch instead of skipping entirely.
Week 1–2: morning stack only. Midday added week 3. Evening added week 5.
Client Summary
Plain-English overview the client reads first.
Your plan at a glance — [Client Name]

Your goal: Body recomposition — build muscle while reducing body fat over 12 weeks.

Why this plan works: You're eating at a slight deficit (≈300 kcal/day) with high protein to preserve muscle while training with progressive overload to add lean tissue. The habit stack removes the decision-making — your routines run on autopilot.

Top 3 focuses in week 1:
1. Hit your protein target every day — this is non-negotiable
2. Complete your morning habit stack (don't add the others yet)
3. Log your workouts — progress is invisible without data
Included as a separate handout — client reads this before opening the full plan.
Full output
What you receive
✓ 7-day meal plan with calories + full macro breakdown
✓ Workout split calibrated to equipment and training days
✓ 3-tier anchored habit stack (morning / midday / evening)
✓ Derailment plan built into the habit stack
✓ Client-facing plain-English summary (one-pager)
✓ Scope note for clinical conditions (dietitian referral)
1 / 5
How it works

How does Health & Wellness Plan work?

  1. Tell Claude what you need — the skill asks 2-3 narrowing questions specific to the task.
  2. The skill runs live research and structures the output before writing a single word.
  3. An anti-slop quality gate checks the draft, then delivers a ready-to-use result for $8.
What you get

Why this plan
gets followed.

🥗
Macro-precise meals. Every food named, weighed, and calculated.
No vague directives
🏋️
Equipment-matched workouts. Sets, reps, rest — built for your client's setup.
Gym, home, or bands
🔗
Cue-anchored habit stack. No willpower required — routines run automatically.
Behaviour-science backed
📄
Client-facing summary included. One-pager they read before the full plan.
Coach-ready output
Who it's for

Built for anyone
doing client plans.

✓
Personal trainers building plans for new clients.
✓
Health coaches combining nutrition, training, and habits.
✓
Nutritionists who need workout and habit blocks added.
✓
Fitness app founders building onboarding plan templates.
Not what this is for
✕Clinical conditions — diabetes, eating disorders, post-surgical recovery require a registered dietitian or physician.
✕Elite sport periodisation — this is built for general population clients, not competitive athletes.
✕Supplement or medication protocols — scope is nutrition, training, and behavioural habits only.

The complete guide to ai wellness planning covers what makes a plan built around real habits versus one built around ideals.

"Used it for a recomposition client who'd had two failed plans before. She's still on week 8 — the habit stack is what made the difference. Nothing like that in any other tool I've tried."
SV
Sanjay V.
Personal trainer & nutrition coach, Dubai
Get it now
Wellness plans
clients follow.
$8.

Instant download. Works with your free Claude account. 7-day refund if it's not what you expected.

Buy Health & Wellness Plan — $8
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🛡️ 7-day money back guarantee · no questions asked
Quick answers

Do I need a paid Claude account for Health & Wellness Plan?

No. The free Claude plan is enough to get started and see the skill working. A Pro plan unlocks longer outputs.

How do I install the Health & Wellness Plan skill?

Download the .skill file, open Claude, go to Customize → Skills → Upload a skill, and drop the file in. It appears in your slash-command list immediately.

Can I edit or customise the output after I receive it?

Yes. The output is plain text you own and can edit freely. Most users tweak specific details or the call-to-action to fit their exact use case before sending or publishing.

How specific do my inputs need to be to get a good result?

The more specific your input, the more precise the output. The skill asks targeted questions to gather context — answering these in detail produces noticeably better results than generic one-line inputs.

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