If you havn’t already heard, ChatGPT is a the new artificial intelligence platform that recently went live, and its blown me away!
You might be asking why this is relevant on my weight loss website?? Well, if you have been following my 1 year weight loss journey, you’ll know that i regularly use the ‘calorie smart’ recipes from Hello Fresh as part of my diet plan. Well, thats correct, but that’s only 3 days a week. The rest of the week I kind of wing it when it comes to healthy meals.
I’ve been playing around with ChatGPT for a week or so and that’s when i started asking it to generate me bespoke meal plans to suit my diet, and I was blown away with what it created. Not only does it generate a meal plan but it will create bespoke diets based on your specification, for example i started by asking for a 4 day meal plan for a 1500 per day calorie diet and it gave me this:
Day 1:
Breakfast: Overnight oats with 1/2 cup rolled oats, 1 cup unsweetened almond milk, 1/2 cup blueberries, and 1 tsp honey
Lunch: Quinoa and black bean salad with 1/2 cup cooked quinoa, 1/2 cup black beans, 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup diced red onion, and 2 tbsp balsamic vinaigrette
Dinner: Baked salmon with 1/2 cup cooked brown rice and 1 cup steamed broccoli
Snack: 1 medium apple with 2 tbsp almond butter
Day 2:
Breakfast: Avocado toast with 1 slice whole grain bread, 1/2 avocado, and 1 egg cooked to your preference
Lunch: Turkey and hummus wrap with 2 oz sliced turkey, 1/4 cup hummus, 1/2 cup lettuce, and 1/4 cup diced tomato wrapped in a whole grain tortilla
Dinner: Grilled chicken with 1/2 cup cooked quinoa and 1 cup roasted vegetables
Snack: 1/2 cup carrot sticks with 2 tbsp ranch dressing
Day 3:
Breakfast: Greek yogurt parfait with 1 cup Greek yogurt, 1/2 cup mixed berries, and 1/4 cup granola
Lunch: Turkey and cheese roll-ups with 2 oz sliced turkey, 1 slice cheese, and 1/2 cup lettuce rolled in a whole grain tortilla
Dinner: Spaghetti with turkey meatballs and 1 cup steamed broccoli
Snack: 1 medium orange
Day 4:
Breakfast: Smoothie with 1 cup unsweetened almond milk, 1/2 banana, 1/2 cup frozen mixed berries, and 1 scoop protein powder
Lunch: Black bean and corn salad with 1/2 cup black beans, 1/2 cup corn, 1/2 cup diced bell peppers, 1/4 cup diced red onion, and 2 tbsp lime vinaigrette
Dinner: Grilled tofu with 1/2 cup cooked brown rice and 1 cup steamed asparagus
Snack: 1/4 cup roasted almonds
But I wanted it to be specific to my current goals of 40% protein, 40% carbs and 20% fat, so asked it to update the meal plan, it gave me this:
Day 1:
Breakfast: Scrambled eggs with spinach and 1/2 cup cooked quinoa
Lunch: Grilled chicken with 1/2 cup cooked brown rice and 1 cup roasted vegetables
Dinner: Baked salmon with 1/2 cup cooked quinoa and 1 cup steamed broccoli
Snack: 1 medium apple with 2 tbsp almond butter
Day 2:
Breakfast: Greek yogurt parfait with 1 cup Greek yogurt, 1/2 cup mixed berries, and 1/4 cup granola
Lunch: Turkey and hummus wrap with 2 oz sliced turkey, 1/4 cup hummus, 1/2 cup lettuce, and 1/4 cup diced tomato wrapped in a whole grain tortilla
Dinner: Spaghetti with turkey meatballs and 1 cup steamed broccoli
Snack: 1/2 cup carrot sticks with 2 tbsp ranch dressing
Day 3:
Breakfast: Smoothie with 1 cup unsweetened almond milk, 1/2 banana, 1/2 cup frozen mixed berries, and 1 scoop protein powder
Lunch: Quinoa and black bean salad with 1/2 cup cooked quinoa, 1/2 cup black beans, 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup diced red onion, and 2 tbsp balsamic vinaigrette
Dinner: Grilled tofu with 1/2 cup cooked brown rice and 1 cup steamed asparagus
Snack: 1 medium orange
Day 4:
Breakfast: Avocado toast with 1 slice whole grain bread, 1/2 avocado, and 1 egg cooked to your preference
Lunch: Black bean and corn salad with 1/2 cup black beans, 1/2 cup corn, 1/2 cup diced bell peppers, 1/4 cup diced red onion, and 2 tbsp lime vinaigrette
Dinner: Baked salmon with 1/2 cup cooked quinoa and 1 cup steamed broccoli
Snack: 1/4 cup roasted almonds
Which is excellent! BUT, I’m used to ‘idiot proof’ Hello Fresh meals, with step by step instructions on how to make my meals, so i then asked it to update the menu with full recipe instructions and this is what ChatGPT gave me…
Day 1:
Breakfast: Scrambled eggs with spinach
Heat a small amount of olive oil in a pan over medium heat. Add 1 cup of fresh spinach and cook until wilted. Crack 2 eggs into the pan and scramble until fully cooked. Serve with 1/2 cup cooked quinoa on the side.
Lunch: Grilled chicken with brown rice and roasted vegetables
Preheat your grill to medium-high heat. Season 4 oz of chicken breasts with your preferred seasonings. Grill the chicken for 4-6 minutes on each side, or until fully cooked. Serve with 1/2 cup cooked brown rice and 1 cup of roasted vegetables on the side. To roast vegetables, toss 1 cup of your preferred vegetables with a small amount of olive oil and your preferred seasonings. Roast in a 400°F oven for 20-25 minutes, or until tender.
Dinner: Baked salmon with quinoa and steamed broccoli
Preheat your oven to 350°F. Place 4 oz of salmon fillets in a baking dish. Season with your preferred seasonings and bake for 12-15 minutes, or until fully cooked. Serve with 1/2 cup cooked quinoa and 1 cup steamed broccoli on the side. To steam broccoli, place 1 cup of broccoli florets in a steamer basket over boiling water. Steam for 4-6 minutes, or until tender.
Snack: 1 medium apple with 2 tbsp almond butter
Day 2:
Breakfast: Greek yogurt parfait with mixed berries and granola
In a jar or glass, layer 1 cup Greek yogurt, 1/2 cup mixed berries, and 1/4 cup granola. Repeat the layers until the jar is full.
Lunch: Turkey and hummus wrap with lettuce and tomato
Spread 1/4 cup hummus on a whole grain tortilla. Top with 2 oz sliced turkey, 1/2 cup lettuce, and 1/4 cup diced tomato. Roll the tortilla tightly and slice in half.
Dinner: Spaghetti with turkey meatballs and steamed broccoli
Cook 8 oz of spaghetti according to package instructions. In a separate pan, heat a small amount of olive oil over medium heat. Add 1 cup of broccoli florets and cook for 4-6 minutes, or until tender. In a third pan, heat a small amount of olive oil over medium heat. Form 1/4 lb ground turkey into meatballs and add them to the pan. Cook the meatballs for 8-10 minutes, or until fully cooked. Serve the spaghetti with the meatballs and steamed broccoli on the side.
Snack: 1/2 cup carrot sticks with 2 tbsp ranch dressing
Day 3:
Breakfast: Smoothie with unsweetened almond milk, banana, mixed berries, and protein powder
In a blender, combine 1 cup unsweetened almond milk, 1/2 banana, 1/2 cup frozen mixed berries, and 1 scoop protein powder. Blend until smooth.
Lunch: Quinoa and black bean salad with cherry tomatoes, cucumber, and red onion
In a large bowl, combine 1/2 cup cooked quinoa, 1/2 cup canned black beans (rinsed and drained), 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, and 1/4 cup diced red onion. Dress the salad with 2 tbsp balsamic vinaigrette.
Dinner: Grilled tofu with brown rice and steamed asparagus
Preheat your grill to medium-high heat. Cut 8 oz of tofu into cubes and toss with a small amount of olive oil and your preferred seasonings. Grill the tofu for 4-6 minutes on each side, or until heated through. Serve with 1/2 cup cooked brown rice and 1 cup steamed asparagus on the side. To steam asparagus, place 1 cup of asparagus spears in a steamer basket over boiling water. Steam for 4-6 minutes, or until tender.
Snack: 1 medium orange
Day 4:
Breakfast: Avocado toast with egg
Toast 1 slice of whole grain bread. Top with 1/2 mashed avocado and 1 egg cooked to your preference.
Lunch: Black bean and corn salad with bell peppers, red onion, and lime vinaigrette
In a large bowl, combine 1/2 cup canned black beans (rinsed and drained), 1/2 cup corn, 1/2 cup diced bell peppers, 1/4 cup diced red onion, and 2 tbsp lime vinaigrette. Toss to combine.
Dinner: Baked salmon with quinoa and steamed broccoli
Preheat your oven to 350°F. Place 4 oz of salmon fillets in a baking dish. Season with your preferred seasonings and bake for 12-15 minutes, or until fully cooked. Serve with 1/2 cup cooked quinoa and 1 cup steamed broccoli on the side. To steam broccoli, place 1 cup of broccoli florets in a steamer basket over boiling water. Steam for 4-6 minutes, or until tender.
Snack: 1/4 cup roasted almonds
Its early days and im still playing around with ChatGPT but if you are looking for a bespoke diet plan specific to you, give it a try!
