How to Get the Most Out of Your $20/Month ChatGPT Plan for Health & Fitness

So you just signed up for ChatGPT Plus. Congrats—you’ve unlocked a powerhouse of tools that can help you level up your health, fitness, and nutrition game. But like any great tool, it only works if you know how to use it.

Here’s how to squeeze every drop of value from your $20/month plan using ChatGPT for smarter, faster wellness decisions.

Step 1: Activate GPT-4 and Explore the Playground

Once you’ve signed up for ChatGPT Plus, make sure you’re actually using GPT-4o or 4.5—these are the versions that unlock the good stuff, including image uploads, custom GPTs, and better memory.

  • How: Open ChatGPT, click on GPT-4o at the top, and select it.

  • Tip: If you see “GPT-4o Great for most questions” you’re set for image uploads!

Step 2: Use Image Uploads for Instant Meal or Menu Analysis

Trying to count macros or eat healthy on the fly? Just take a picture of your plate or restaurant menu and upload it. GPT-4o Vision can break it down and offer suggestions.

  • Try this prompt:
    “Here’s a photo of my meal. Can you estimate the calories and macros?”
    Or:
    “Can you tell me the healthiest options from this menu?”

Step 3: Explore Custom GPTs

Inside the ChatGPT app or web version, click “Explore GPTs” to find specialized versions of ChatGPT. These are custom-trained tools—some focused on macro tracking, recipe building, or exercise plans.

  • Search terms to try:
    Fitness Coach, Macro Counter, Meal Planner, Bodyweight Workouts

  • Bonus: You can build your own (more on that in a future post).

Step 4: Start Small With Prompts That Fit Your Lifestyle

You don’t need to master prompt engineering to get value. Just speak to ChatGPT the way you’d speak to a coach.

Example starter prompts:

  • “Build me a 15-minute hotel room workout using only bodyweight exercises.”

  • “I’m at Chipotle—what should I order to keep it under 600 calories and 40g protein?”

  • “Here’s my current diet—can you help me optimize it for fat loss?”

Step 5: Make ChatGPT a Daily Companion

Use ChatGPT like a health coach in your pocket. Whether it’s planning your meals, checking your form (via image uploads), or staying on track while traveling, the more you use it, the better the experience gets.

Try This Now:

  1. Take a photo of your next meal and upload it to ChatGPT.

  2. Ask: “Can you estimate the macros in this?”

  3. Watch it break it down—and save the data for your food journal.

Edward TattonComment