When I saw influencers start to post videos with AI-designed meal plans, I immediately opened my Chat GPT app and joined the fun. I will say that ChatGPT did a pretty good job, if not lacking a little in variety. I also learned you have to be REALLY SPECIFIC about what you want, so you don’t get weird combos (you will see).

DISCLAIMER: THIS IS NOT A MEAL PLAN RECOMMENDATION. IT IS FOR ENTERTAINMENT PURPOSES ONLY.

ChatGPT Don’t Want No Carbs (or Scrubs)

I needed to first see, before I let Chat GPT design my meal plan, if Chat GPT really gets me.

At my request, ChatGPT rewrote TLC’s “No Scrubs” with a “No Carbs” anthem:

How ChatGPT Understands A Low Carb Diet

OK, so we are vibing. I wanted to see if Chat GPT understood what low-carb really means. So I asked.

What is a low carb diet to ChatGPT?

Things needed to get serious. I need to know if ChatGPT knows what a low carb diet is. Here is the response:

ChatGPT: A low-carb diet is a dietary approach that limits the intake of carbohydrates, particularly refined carbohydrates and sugars. The primary focus of a low-carb diet is to reduce the consumption of foods like bread, pasta, rice, potatoes, and sugary treats. Instead, it encourages the consumption of foods rich in protein, healthy fats, and non-starchy vegetables. This approach aims to stabilize blood sugar levels, promote weight loss, and potentially improve certain health conditions such as diabetes and metabolic syndrome. However, it’s important to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.

ChatGPT’s First Take At Low-Carb Meal Plan

ME: Can you create a daily meal plan for me for a week that is 1500 calories with no added sugar, healthy fruits and veggies and lean proteins . Some dairy is also ok as well as nuts. I want 3 meals a day plus a snack . Fat grams should be less than 80 and protein should be at least 60 grams.

ChatGPT: Certainly! Here’s a sample daily meal plan for a week with your specified requirements:

Day 1:

Breakfast:

• Spinach and mushroom omelet cooked in olive oil
• Sliced avocado on the side

Lunch:

• Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing

Snack:

• A handful of almonds

Dinner:

• Baked salmon with roasted asparagus and quinoa

Day 2:

Breakfast:

• Greek yogurt with sliced strawberries and a sprinkle of chia seeds

Lunch:

• Turkey and vegetable wrap using whole wheat tortilla, filled with lean turkey, lettuce, tomato, and a dollop of hummus

Snack:

• Carrot sticks with a tablespoon of almond butter

Dinner:

• Grilled lean steak with steamed broccoli and sweet potato

Day 3:

Breakfast:

• Oatmeal topped with blueberries and a drizzle of honey (optional)

Lunch:

• Quinoa salad with mixed vegetables (bell peppers, cucumbers, cherry tomatoes, etc.) and feta cheese

Snack:

• Greek yogurt with a handful of mixed nuts

Dinner:

• Baked chicken breast with sautéed spinach and brown rice

Day 4:

Breakfast:

• Scrambled eggs with diced bell peppers and spinach

Lunch:

• Grilled shrimp and vegetable skewers with a side of mixed greens

Snack:

• Apple slices with a tablespoon of peanut butter

Dinner:

• Baked cod with roasted Brussels sprouts and cauliflower rice

Day 5:

Breakfast:

• Whole grain toast with mashed avocado and a poached egg on top

Lunch:

• Spinach salad with grilled chicken, cherry tomatoes, sliced almonds, and a light vinaigrette dressing

Snack:

• Greek yogurt with a handful of berries

Dinner:

• Turkey meatballs with zucchini noodles and marinara sauce

Day 6:

Breakfast:

• Smoothie made with almond milk, banana, spinach, and a scoop of protein powder (no added sugar)

Lunch:

• Quinoa and black bean salad with diced bell peppers, corn, and a squeeze of lime

Snack:

• Celery sticks with a tablespoon of cream cheese

Dinner:

• Grilled salmon with steamed broccoli and wild rice

Day 7:

Breakfast:

• Veggie and egg scramble with a side of sliced avocado

Lunch:

• Grilled chicken Caesar salad with romaine lettuce, cherry tomatoes, Parmesan cheese, and a light dressing

Snack:

• Mixed berries with a handful of cashews

Dinner:

• Baked tofu with stir-fried vegetables and brown rice

Remember, this is just a sample meal plan. You can mix and match these options based on your preferences. It’s also a good idea to consult a healthcare professional or a registered dietitian to customize a meal plan that suits your specific needs and goals.

ChatGPT Take 2 At a Meal Plan

OK, this is a little bit better. But I HATE quinoa, and not a huge fan of tofu. Low-carb wraps are so easy, and I really love having them feta cheese and a drizzle of honey for breakfast. Which is still low carb. So I asked ChatGPT to redo the plan, with INTERESTING results.

ME: Please redo this without quinoa or tofu and with having a low carb wrap with feta and honey for breakfast on one of the days

ChatGPT: Apologies for the confusion earlier. Here’s a revised version of the meal plan without quinoa or tofu, and including a low-carb wrap with feta and honey for breakfast on one of the days:

Day 1:

Breakfast:

• Greek yogurt with sliced strawberries and a sprinkle of chia seeds

Lunch:

• Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing

Snack:

• A handful of almonds

Dinner:

• Baked salmon with roasted asparagus and steamed broccoli

Day 2:

Breakfast:

• Low-carb wrap filled with scrambled eggs, feta cheese, and a drizzle of honey

Lunch:

• Low-carb wrap with lean turkey, lettuce, tomato, avocado slices, and a dollop of hummus

Snack:

• Carrot sticks with a tablespoon of almond butter

Dinner:

• Grilled lean steak with sautéed spinach and a side of roasted Brussels sprouts

Day 3:

Breakfast:

• Smoothie made with almond milk, banana, spinach, and a scoop of protein powder (no added sugar)

Lunch:

• Grilled shrimp and vegetable skewers with a side of mixed greens

Snack:

• Apple slices with a tablespoon of peanut butter

Dinner:

• Baked chicken breast with steamed broccoli and roasted cauliflower

Day 4:

Breakfast:

• Fresh fruit salad with a variety of berries, melon, and grapes

Lunch:

• Low-carb wrap with grilled chicken, lettuce, tomato, avocado slices, and a light dressing

Snack:

• Greek yogurt with a handful of mixed nuts

Dinner:

• Baked cod with roasted asparagus and a side of sautéed zucchini

Day 5:

Breakfast:

• Scrambled eggs with diced bell peppers and a side of sliced avocado

Lunch:

• Spinach salad with grilled chicken, cherry tomatoes, sliced almonds, and a light vinaigrette dressing

Snack:

• Greek yogurt with a handful of berries

Dinner:

• Turkey meatballs with zucchini noodles and marinara sauce

Day 6:

Breakfast:

• Fresh avocado slices with smoked salmon

Lunch:

• Low-carb wrap with grilled vegetables, avocado slices, and a spread of hummus

Snack:

• Celery sticks with a tablespoon of cream cheese

Dinner:

• Grilled salmon with steamed broccoli and roasted cauliflower rice

Day 7:

Breakfast:

• Greek yogurt with mixed berries and a sprinkle of chia seeds

Lunch:

• Grilled chicken Caesar salad with romaine lettuce, cherry tomatoes, Parmesan cheese, and a light dressing

Snack:

• Mixed berries with a handful of cashews

Dinner:

• Grilled chicken breast with stir-fried vegetables and a side of steamed bok choy

My take on the plan

Besides the funny confusion about the feta and the honey (I mean, maybe it is surprisingly also good with eggs?) , I think that the plan shows how I find ChatGPT useful – as a starting point or a structural foundation to leverage. This meal plan could be on the dull side, and there is a lot of repetition. It also seemed to be missing a lot of the healthy fruits and vegetables I normally incorporate into my diet, which is on the low-carb side, but definitely not zero carbs.

I am not the first person to try this, for sure. It seems dietitians have the same take – that the plan can be good foundationally but not necessarily to follow to a tee. According to a dietitian interviewed by the Insider, AI tools are beneficial for thinking of new meal ideas. But the article also discusses the dietitian’s take on how the plans can miss out food groups, putting a person at risk of nutritional deficiencies.

Nevertheless, I think it does provide a good consideration for a rotational use of regular meals and snacks, that can easily be augmented with additional condiments, per my guidance in this article:

Feel free to adjust the meal plan further to suit your preferences. Remember to consult a healthcare professional or a registered dietitian for personalized advice and guidance.

If you want to learn more about ChatGPT