# Review your eating with ChatGPT or Claude

Ask your assistant how your weeks really went, where the gaps are and what to change, answered from the meals in your own food journal.

**In short:** 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.

Counting calories tells you about one day. The useful part comes later, when you can step back and ask what your days have in common. That's a job an assistant is good at, as long as it has the record to read.

## Why it needs your journal

An assistant can only review what it can see. In a chat on its own, your meals are scattered across conversations and the numbers shift each time they're worked out. With Splot connected, ChatGPT or Claude reads every meal you've logged, with its foods, portions and nutrition, and each day's targets. Its answers are about your weeks, not about people in general.

## Questions that work well

- "How did my last two weeks go?"
- "Compare my weekdays with my weekends."
- "Which days did I hit my protein target, and what did I eat on them?"
- "What do my hardest days have in common?"
- "Which foods bring most of my calories?"

Be specific about the time span, and ask follow-up questions. "Show me the three days furthest over target" is a good next step after a summary.

## Turn the answer into a change

A review is only useful if something changes. Ask for one or two changes that would make the biggest difference, then put them into your journal:

- "What's one change that would help most?"
- "Plan tomorrow's breakfast with at least 30 g protein."
- "Plan my weekend lunches so Saturday doesn't run over."

The plans wait in your journal as planned meals, and count only once you've eaten them. In a week or two, ask again and compare.

## Keep it honest

A review is only as good as the journal behind it. Log the meals you'd rather forget too, and correct estimates that look off. Your assistant's suggestions are general guidance about food, not medical advice; if you have a medical condition, talk them through with a professional.

See [more things to ask](https://splot.health/docs/mcp/things-to-ask), or how a review looks in [Splot for ChatGPT](https://splot.health/chatgpt) and [Splot for Claude](https://splot.health/claude).

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