Personalized AI Diet Plan
Share height, weight, goal (lose/gain/maintain), restrictions (vegetarian, lactose-free, etc.), and cuisine preferences — Ryna AI writes weekly menu + grocery list.
Ryna AI Editorial Team · Updated 28.04.2026
Starting a diet is easy; sticking to one is the hard part. Health-survey data for Turkey shows roughly one in five adults is obese and more than a third overweight — but the real problem isn't starting. Most people quit within the first few weeks, and it's usually not willpower but missing structure: the menu is either too restrictive and monotonous or it doesn't fit real life, so the "what do I eat tonight?" question resets from scratch every single day.
Ryna AI doesn't replace a dietitian; it works like a drafting assistant. You share height, weight, age, activity level, goal (lose/gain/maintain), and restrictions (lactose, gluten, vegetarian, disliked foods, budget, fasting schedule); Ryna produces a weekly menu that fits your daily calorie range and leans on cuisine you'll actually eat, with approximate per-meal macros (protein/carb/fat) and a one-click categorized grocery list. It also handles fine-tuning like "no fish today" or "make breakfast egg-free" instantly — you never rewrite the plan from scratch.
Treat the output as a starting draft to work on, not a finished prescription: you adjust it to your taste, budget, and that day's schedule, and that editing step is exactly where the value is. On the free plan you can experiment as much as you want with near-unlimited daily messages; if you want to upload a blood-test PDF, a photo of a plated meal, or a product label for comment, Plus (399.99 TRY/mo, ~$12) unlocks image and file analysis. If you have any medical condition (diabetes, thyroid, kidney issues, pregnancy, allergies), consult a physician or dietitian before following any plan.
Why use Ryna AI for this
Calorie-aware menu: meals that fit your target range (e.g. 1600–1800 kcal), each with approximate calories and protein/carb/fat split.
Cuisine that fits: lentil soup, olive-oil vegetables, grilled köfte, cacık — food you'll actually eat, not forced quinoa and kale.
One-click grocery list: turns the weekly menu into a shopping list grouped by produce/butcher/pantry with a rough budget estimate.
Restriction-friendly: lactose, gluten, vegan, disliked foods, fasting schedule and budget — all accounted for in the same plan.
Instant swaps: say "no fish today" or "I'm eating out" and it proposes an alternative meal without breaking your macros.
Meal-prep logic: shows which meals to batch-cook and store, and how to repurpose leftovers the next day.
Example prompts
Copy any prompt below and paste into chat.rynaai.com. Each prompt is tuned for a different scenario — try them all to see how Ryna AI adapts.
How it works — step by step
- 1
Share your profile and goal
Open chat.rynaai.com and put height, weight, age, sex, activity level and your goal (how much, over what timeframe) in one message. Adding restrictions upfront (lactose, gluten, vegetarian, disliked foods, budget) makes the first draft far more accurate.
- 2
Request the weekly menu
Give a clear ask like "3 meals + 1 snack per day, ~1600 kcal, 7-day menu leaning on Turkish/Mediterranean cuisine." Stating meal count, calorie target and cuisine preference sharply reduces the number of correction rounds.
- 3
Get the macro and calorie breakdown
Say "tabulate approximate calories and protein/carb/fat per meal with a daily total." These are estimates, not scale-accurate figures; use them as a reference for adjusting portions to your own fullness.
- 4
Turn it into a grocery list and meal-prep plan
Convert the menu into a categorized shopping list, then ask "which meals can I batch-cook on Sunday?" This cuts weekday decision fatigue and food waste.
Example: input → output
You ask
168cm, 72kg, 34-year-old woman, office worker, walks 2 days/week. Want to lose 5-6 kg. Lactose-sensitive, want to limit red meat. Turkish/Mediterranean cuisine, 3 meals + 1 snack/day, ~1600 kcal. Give a 2-day sample menu + macros + grocery list.
Ryna AI returns
**Day 1 — ~1,590 kcal | Protein 118g / Carb 150g / Fat 52g** - Breakfast (~360): 2 boiled eggs, 1 slice whole-wheat bread, tomato-cucumber-parsley, 5-6 olives, unsweetened tea - Snack (~150): a handful of almonds + 1 small apple - Lunch (~520): Grilled chicken (120g), 1 ladle bulgur pilaf, seasonal salad (lemon+olive oil), lactose-free ayran - Dinner (~560): Baked chickpeas with vegetables, haydari with lactose-free yogurt, 1 slice bread **Day 2 — ~1,610 kcal | Protein 112g / Carb 160g / Fat 50g** - Breakfast (~340): Oatmeal (lactose-free milk/water), cinnamon, half banana, 1 tsp peanut butter - Snack (~140): 2 dried apricots + 6-7 hazelnuts - Lunch (~540): Lentil soup + 2 small chicken köfte + greens - Dinner (~590): Baked salmon (130g), steamed broccoli-carrot, 3-4 tbsp brown rice **Grocery list** - Produce: tomato, cucumber, parsley, seasonal greens, apple, banana, broccoli, carrot, lemon - Butcher: chicken breast, ground chicken, salmon - Pantry: eggs, whole-wheat bread, bulgur, brown rice, oats, chickpeas, red lentils, lactose-free milk/yogurt/ayran, almonds, hazelnuts, dried apricots, peanut butter, olives, olive oil, cinnamon Note: This is a starting draft — tune calories and portions to your own fullness. If you have an allergy beyond lactose or a chronic condition (diabetes, thyroid, pregnancy, etc.), confirm with a dietitian before following it. Want me to extend the menu to 7 days or swap out a meal?
Pro tips
- Don't impose the calorie target yourself; say "suggest a reasonable daily calorie range from my stats, then build the menu around it" — an overly low target makes the plan unsustainable.
- Put foods you'll never eat on a hard no-list upfront ("no cauliflower, liver, or anchovies"); otherwise the draft is technically correct but practically inedible.
- Adapt to your real kitchen with "scale this for a family of 4 but keep my portion at my calories" — it removes the burden of cooking a separate meal.
- Make eat-out days part of the plan: "I'm out Saturday night, lighten the other meals that day" keeps the week's budget and calories on track.
- On Plus you can upload a blood-test PDF and say "iron/B12/vitamin D are low, emphasize foods that support these" — general guidance only, not a diagnosis.
- Fight monotony with "build a different menu for week 2 using the same grocery list"; shopping stays simple but the plate changes, lowering the drop-off risk.
Common mistakes to avoid
- ✕Saying "make me a diet" without height/weight/age/activity — Ryna gives a generic menu but can't set a target calorie level for you.
- ✕Choosing an overly aggressive target (e.g. 1000 kcal/day); it'll produce a draft, but it's unsustainable and unhealthy, and gets abandoned in days.
- ✕Not naming disliked foods and then binning half the plan each week — preferences belong in the plan as much as restrictions do.
- ✕Treating the macro table as scale-accurate truth; these are estimates and you must tune portions to your own fullness.
- ✕Following the plan without mentioning a medical condition (diabetes, thyroid, pregnancy, food allergy) — those require dietitian/physician sign-off first.
Who this is for
People managing weight, athletes, those with chronic conditions (consult your doctor), new vegetarians/vegans.
FAQ
Does this replace a dietitian or medical advice?
NO. Ryna AI provides general information and menu ideas; it doesn't diagnose or prescribe treatment. For diabetes, thyroid, kidney/heart disease, pregnancy, eating disorders, or food allergies, work with a physician or registered dietitian and get the plan approved before following it.
How accurate are the calorie and macro numbers?
They're approximate. They vary with portion, cooking method, and brand, so use them as a reference, not a precise calorie counter. If you need precision, give exact grams from the label and Ryna will tighten the estimate.
Can it fit Turkish cuisine and my budget?
Yes. It knows local dishes like lentil soup, olive-oil vegetables, grills, and pilaf, and adapts to a weekly budget or student/family scale if you give one. Say "no expensive ingredients" and it proposes cheaper alternatives.
Can I upload my blood test or a food photo?
Those features are on Plus (399.99 TRY/mo, ~$12): you can upload a blood-test PDF, a product label, or a photo of a plated meal for comment. The comment is general information only; for medical decisions, still consult a professional.
Can it do vegetarian, vegan, or lactose-free plans?
Yes. State it upfront and it builds the whole menu accordingly; ask "make it vegan" later and it adapts the existing plan by swapping protein sources. It'll remind you to watch balance on points like B12, iron, and protein.
Related use cases
Free — near-unlimited daily messages
No credit card. Plus at $12/mo (399.99 TRY) unlocks image analysis, file analysis (PDF/Word/Excel), deep thinking, web research, and assistants.