# Guides: plan and review your eating with ChatGPT and Claude

Practical guides to planning meals, adapting recipes, setting targets and reviewing your eating with ChatGPT, Claude and a food journal they can read.

## [Review your eating with ChatGPT or Claude](https://splot.health/guides/review-your-eating.md)

Ask ChatGPT or Claude a question about your eating, such as how your last two weeks went. With Splot connected, it reads the meals and targets in your journal and answers from your own numbers, such as which days you hit your targets, where protein falls short and what changes at weekends, then helps you decide what to change.

## [Set targets for your goal with ChatGPT or Claude](https://splot.health/guides/set-targets-for-your-goal.md)

Tell ChatGPT or Claude your goal and the details it needs, such as your age, height, weight and how active you are. It suggests daily calories, protein, carbs and fat and explains the reasoning. When you agree, it saves them to Splot from today, and after a few weeks it can help you adjust them from how your days actually went.

## [Plan a week of meals around your targets](https://splot.health/guides/plan-a-week-of-meals.md)

Tell your assistant what your week looks like and what you like to eat, then ask it to plan meals that fit your targets. With Splot connected, the plan is saved to your journal as planned meals. They count towards your totals only once you've eaten them, and your assistant can rework the rest of the week when plans change.

## [Adapt a recipe to fit your macros](https://splot.health/guides/adapt-a-recipe-to-your-macros.md)

Save the recipe to Splot by telling your assistant its ingredients and how many servings it makes; Splot adds up the nutrition from the ingredients. Then ask ChatGPT or Claude to adapt it, for example with more protein or fewer calories, and save the new version alongside the original, so logging a serving later takes one sentence.

## [Hit your protein target with ChatGPT or Claude](https://splot.health/guides/hit-your-protein-target.md)

Ask your assistant where your protein falls short. With Splot connected, it reads your meals against your protein target, points to the meals and days that come up short, and suggests swaps you'd actually eat that still fit your calories. It can plan the fix straight into your journal.

## [How to track calories with ChatGPT](https://splot.health/guides/how-to-track-calories-with-chatgpt.md)

Install the Splot plugin in ChatGPT, then tell ChatGPT what you ate. ChatGPT estimates the calories and macros, and Splot saves the meal to your food journal, so your daily totals add up and stay the same in every chat.

## [How to track calories with Claude](https://splot.health/guides/how-to-track-calories-with-claude.md)

Add Splot to Claude as a custom connector, then tell Claude what you ate. Claude estimates the calories and macros, and Splot saves the meal in your food journal, so every chat works from the same totals and the same history.

## [Can ChatGPT or Claude remember what you eat?](https://splot.health/guides/can-chatgpt-or-claude-remember-what-you-eat.md)

Only partly. ChatGPT's and Claude's memory is built to keep general things about you, such as a goal or a preference, not an exact record of every meal. For totals that add up and history you can look back on, connect a food journal such as Splot, which saves each meal with its foods, portions and nutrition.

## [Log a meal from a photo with ChatGPT or Claude](https://splot.health/guides/log-a-meal-from-a-photo.md)

With Splot connected, send ChatGPT or Claude a photo of your plate and ask it to log the meal. The assistant estimates the foods, portions and nutrition, and Splot saves the meal with your photo, marked as an estimate you can correct.

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[Splot for ChatGPT](https://splot.health/chatgpt.md) · [Splot for Claude](https://splot.health/claude.md)