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Creating an Easy ChatGPT Meal Plan

May 31, 2023
Healthy and balanced meal prepped in advance

As I mentioned in my last blog post on using ChatGPT to make an easy meal plan, I went ahead and created a meal plan based on the script. I really like easy meal prep -- and what it gave me is super easy!

Script:

"Hi, I am [name]. I am a [profession]. I am [vegan/vegetarian]. However, I do eat [exception]. I am looking to [gain muscle][lose weight][maintain weight]. I don't know my expected calorie range, but I am [height] and [weight] pounds and workout [number of times] times per week. I really like [preferred meal types]. I am allergic to [allergy] and do not like [what you don't like]. I would like you to plan [breakfast][lunch][and dinner][plus one snack between meals] for an entire week. [I would like meals that are quick and easy to prepare.] I would like to meal prep [the same meal for several days each time][different meals each time]. I would like you to include budget-friendly options."

My ChatGPT Entry:

"Hi, I am Joshua. I am a life coach and work a lot. I am vegetarian. I am looking to gain muscle. I don't know my expected calorie range, but I am 6'2" and 170 pounds and workout moderately 3 days per week. I really like baked firm tofu and vegetables. I would like you to plan breakfast, lunch and dinner plus one snack between meals for an entire week. I would like meals that are quick and easy to prepare. I would like to meal prep the same meal for several days each time. I would like you to include budget-friendly options."

**NOTE: ChatGPT can only give responses of a certain length. If it stops generating because you hit the limit simply hit "Continue generating" at the bottom of the page.

ChatGPT Meal Prep Response:

Hi Joshua! I'd be happy to help you plan your meals for the week. Since you're looking to gain muscle, it's important to focus on consuming enough calories and protein to support your goals. Based on your height, weight, activity level, and goal, your estimated daily calorie intake for muscle gain would be around 2,800-3,200 calories. Let's plan your meals with a vegetarian focus and include your favorite baked firm tofu and vegetables.

Here's a sample meal plan for you, keeping in mind your preferences for quick and easy preparation, meal prepping, and budget-friendly options:

Breakfast: Option 1: Protein Oatmeal Bowl

  • Ingredients: 1 cup rolled oats, 1 cup milk (or plant-based milk), 1 scoop of your favorite protein powder, 1 tablespoon chia seeds, 1 tablespoon nut butter, and a handful of mixed berries.
  • Instructions: Cook the oats with milk according to package instructions. Once cooked, stir in the protein powder, chia seeds, and nut butter. Top with mixed berries.

Option 2: Veggie Scramble

  • Ingredients: 2 large eggs (or tofu for a vegan option), 1 cup mixed vegetables (such as bell peppers, spinach, and mushrooms), 1 tablespoon olive oil, salt, and pepper.
  • Instructions: Heat olive oil in a pan over medium heat. Add the vegetables and sauté until tender. If using eggs, scramble them separately and then mix them in with the cooked vegetables. Season with salt and pepper.

Lunch: Option 1: Baked Tofu and Quinoa Bowl

  • Ingredients: 1 cup cooked quinoa, 4 ounces baked firm tofu (pre-baked and prepared in advance), 1 cup roasted vegetables (such as broccoli, bell peppers, and zucchini), 2 tablespoons hummus, and a handful of mixed greens.
  • Instructions: Assemble all the ingredients in a bowl. You can reheat the tofu and vegetables if desired or enjoy them cold.

Option 2: Chickpea Salad Wrap

  • Ingredients: 1 can of chickpeas, drained and rinsed, 1/4 cup diced cucumber, 1/4 cup diced tomatoes, 2 tablespoons diced red onion, 2 tablespoons chopped fresh parsley, 2 tablespoons lemon juice, 1 tablespoon olive oil, salt, pepper, and whole-grain tortillas.
  • Instructions: In a bowl, combine the chickpeas, cucumber, tomatoes, red onion, parsley, lemon juice, olive oil, salt, and pepper. Mash the chickpeas slightly with a fork. Spread the chickpea salad onto the tortillas and roll them up to make wraps.

Snack: Option 1: Greek Yogurt Parfait

  • Ingredients: 1 cup Greek yogurt, 1 tablespoon honey or maple syrup, 1/4 cup granola, and a handful of mixed berries.
  • Instructions: In a bowl or a portable container, layer Greek yogurt, honey or maple syrup, granola, and mixed berries. Repeat the layers as desired.

Option 2: Protein Smoothie

  • Ingredients: 1 cup milk (or plant-based milk), 1 scoop of your favorite protein powder, 1 ripe banana, 1 tablespoon nut butter, and a handful of spinach.
  • Instructions: Blend all the ingredients together until smooth. You can add ice if desired.

Dinner: Option 1: Baked Tofu with Roasted Vegetables

  • Ingredients: 4 ounces baked firm tofu, 1 cup roasted mixed vegetables (such as sweet potatoes, Brussels sprouts, and cauliflower), 1 tablespoon olive oil, salt, pepper, and your choice of spices or herbs.
  • Instructions: Preheat the oven to 400°F (200°C). Toss the vegetables with olive oil, salt, pepper, and your preferred spices or herbs. Spread them on a baking sheet and roast for about 25-30 minutes until tender. Serve with the baked tofu.

Option 2: Lentil Curry with Brown Rice

  • Ingredients: 1 cup cooked brown rice, 1 cup cooked lentils, 1 cup chopped vegetables (such as carrots, bell peppers, and spinach), 1 can coconut milk, 1 tablespoon curry powder, 1 teaspoon turmeric, salt, and pepper.
  • Instructions: In a pan, combine the lentils, vegetables, coconut milk, curry powder, turmeric, salt, and pepper. Simmer over medium heat for about 15-20 minutes until the flavors meld together. Serve over brown rice.

Feel free to adjust portion sizes and ingredients according to your preferences and dietary needs. You can prep larger quantities of the baked tofu, roasted vegetables, quinoa, and brown rice at the beginning of the week to use throughout multiple meals.

Remember to drink plenty of water throughout the day and listen to your body's hunger and fullness cues. Additionally, it's always a good idea to consult with a nutritionist or registered dietitian for personalized advice based on your specific needs and goals.

Remember, ChatGPT is an AI language model and not a certified nutritionist or medical professional. While it can provide general guidance, it's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice or if you have specific dietary or health concerns.

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