Claude changed the way I eat: 9+ kg down this summer, and it never felt like a diet

TL;DR: I exported my Nextcloud Cookbook recipes to a Google Drive that Claude can read, gave it my stats, goals and portion rules, and now it plans every meal for me and my family, writes the shopping lists and keeps my daily log in Google Calendar. Down 9 kg this summer while eating more and better than before.

I've been using Claude and Claude Code since last year. It's helped me with plenty of work projects and with personal ideas that had been floating around in my head for years, and every code project turned out better than I'd hoped.

But the most personal one has been a chat project that changed my eating habits.

The setup is simple. I already had a lot of recipes in Nextcloud with the Cookbook plugin, so I copied all the recipe folders to a spare Google account's Drive. Add a Bluetooth scale for weight and TDEE, plus my goals written out properly, and Claude had enough to work with. Out of that came a whole new set of breakfasts, lunches and dinners.

Now Claude plans the meals for me and my family, puts my own portions in Google Calendar with the max sizes specified, writes the shopping lists, and sets reminders for prep.

Since people always ask about the prompt: the useful part isn't clever wording, it's writing down the rules I'd otherwise keep renegotiating with myself. Mine covers roughly this:

- Fixed times rather than hunger cues. Breakfast 08:00, lunch 12:30, bowl 16:00, dinner 18:30. I have almost no hunger signal but a very clear "too full" one, so the clock works better for me than appetite does.

- Portion ceilings per meal, written as maximums. For dinner: one starch, half a salad rather than a whole one, a cap on the meat or fish. Volume is my limiting factor, not calories.

- Everything weighed, and cooked weight stated first with raw weight in brackets so the shopping list still works.

- What I don't eat, and why. Not allergies, so shared pans and traces are fine, it just stays out of my portion.

- An explicit instruction not to suggest bigger portions or extra dishes unprompted. If I end up short on calories, it fills the gap with something small and dense like nuts or oil, never with another side dish or more vegetables. This one matters more than it sounds.

I'm eating more, and better, than I was before. Claude introduced a 16:00 "snack" moment, usually 250 g of skyr with fruit and nuts, and a 21:00 one for days when my calories or protein come up short, which is most days. Breakfast, lunch and dinner are all rich and generous. There's even room for homemade calzones 😎

One thing that matters: I like putting the effort into cooking. A proper meal is worth the work, and this setup gives me a reason to keep doing it instead of an excuse to skip it.

This doesn't feel like dieting. It feels like a change I can actually get behind.

(English isn't my first language, so I asked Claude to check this post and fix the Dutch constructions. Which felt like the right way to end it. And no, the photo is not Ai)

No added sugars, as little processed food as possible, and a short list of things that don't agree with me. Everything gets weighed.