ChefGPT
Meal Planning Literally Couldn’t Be Any Easier…
If you listened to the preamble in this week’s podcast episode with LTC(R) Chris Meyering, you will have heard me talk about my new life hack: using ChatGPT to plan meals for the week. Admittedly, I’m a bit behind the curve with utilizing AI in my day-to-day rhythm. I think it’s a potent tool; however, there just hasn’t traditionally been that much “stuff” that I need AI’s help with. Perhaps I have been wrong all along…
Some Context
Michael Pollan has been a huge influence on me when it comes to nutrition. His books have taken a close look at the processed food industry in the United States, and it was from him that I drew inspiration for my pursuit of a more “locavore-type” diet. One of his smallest books, Food Rules, has sat on my kitchen counter for ages now specifically so that I can thumb through it for casual reading while various meals simmer on the stovetop.
I say all that to say this: when my idea for using ChatGPT to plan a week of meals came into my head, I wanted to see if I could base those meals on the sound nutrition advice contained within the entirety of Michael Pollan’s "Food Rules.”
Enter: Artificial Intelligence
The prompt entered into ChatGPT’s interface was as follows:
Can you create four dinners for me based off of Michael Pollan's "Food Rules"?
I knew in advance that I’d be eating out once this week and that Friday nights are always “Homemade Pizza Nights” with my daughter. Four meals was all I needed.
Here is what ChatGPT (henceforth referred to as ChefGPT) produced in about 10 seconds:
Absolutely! Here are four dinners that align with Food Rules—mostly plant-based, using whole foods, and incorporating some meat while prioritizing quality ingredients.
1. Mediterranean Chickpea & Quinoa Bowl
Ingredients:
• 1 cup cooked quinoa
• 1/2 cup roasted chickpeas (olive oil, smoked paprika, cumin)
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese (optional)
• 2 tbsp tahini dressing
• Fresh parsley and lemon juice
Why It Fits: Whole grains, legumes, and plenty of plants with high-quality dairy as an optional add-on.
2. Grilled Salmon with Roasted Sweet Potatoes & Sautéed Greens
Ingredients:
• 6 oz wild-caught salmon
• 1 medium sweet potato, cubed and roasted
• 1 cup sautéed Swiss chard (garlic, olive oil)
• Lemon wedge for garnish
Why It Fits: Focuses on high-quality fish, nutrient-dense vegetables, and healthy fats.
3. Spiced Lentil & Vegetable Stew with Whole-Grain Bread
Ingredients:
• 1 cup cooked lentils
• 1 carrot, diced
• 1 celery stalk, chopped
• 1/2 onion, diced
• 1 clove garlic, minced
• 1 tsp cumin & turmeric
• 3 cups vegetable broth
• 1 slice whole-grain sourdough
Why It Fits: A plant-based, fiber-rich meal with whole grains and anti-inflammatory spices.
4. Chicken & Veggie Stir-Fry with Brown Rice
Ingredients:
• 6 oz pasture-raised chicken breast, sliced
• 1/2 red bell pepper, sliced
• 1/2 cup broccoli florets
• 1/2 zucchini, sliced
• 1 tbsp ginger & garlic
• 2 tbsp tamari or coconut aminos
• 1/2 cup cooked brown rice
• Sesame seeds for garnish
Why It Fits: Lean, ethically sourced protein with a variety of colorful vegetables and whole grains.
Just like that…four meals, mostly plant-based, with a bit of meat, focusing on simple ingredients and straightforward recipes. In 10 seconds.
But wait, there’s more. Planning meals is only half the battle. Could ChefGPT assist me with the procurement of ingredients? The next prompt was for ChefGPT to compile the aforementioned meals into an easy shopping list. Here is what was produced:
Here’s your shopping list organized by category for convenience:
Protein
• 12 oz wild-caught salmon
• 12 oz pasture-raised chicken breast
• 4 large eggs (for lentil stew & stir-fry)
• 1/2 cup feta cheese (optional, for power bowl)
Grains & Legumes
• 4 cups cooked quinoa (or 2 cups uncooked)
• 2 cups cooked lentils (or 1 cup uncooked)
• 2 cups cooked brown rice (or 1 cup uncooked)
• 2 slices whole-grain sourdough bread
• 1 cup roasted chickpeas (or 1 can chickpeas)
Vegetables & Herbs
• 1 cucumber
• 1 red bell pepper
• 1 cup broccoli florets
• 1 zucchini
• 2 carrots
• 2 celery stalks
• 1 whole onion
• 2 shallots (for sautéing)
• 3 cups Swiss chard or spinach
• 1/2 cup roasted bell peppers (or 1 whole bell pepper for roasting)
• 2 medium sweet potatoes
• Fresh parsley (for garnish)
Fats & Oils
• 1 avocado
• 2 tbsp sesame seeds
• 2 tbsp olive oil (for cooking)
• 1 tbsp grass-fed butter
• 4 tbsp tahini dressing
Pantry & Spices
• 2 cloves garlic
• 1 tbsp ginger (fresh or powdered)
• 4 tbsp tamari or coconut aminos
• 2 tsp cumin
• 2 tsp turmeric
• 6 cups vegetable broth
• Smoked paprika (for roasted chickpeas)
• Sea salt & black pepper
Extras
• Lemon wedges (for salmon & power bowl)
I mean…come on. I should note that there was a bit of back and forth between ChefGPT and myself before this shopping list was produced. I like to double up my dinner recipes to also serve as lunch the following day, so I asked if we could increase the number of ingredients. I had also asked to swap out the tomatoes and the raw onions in the Quinoa Power Bowl, so you’ll notice they are missing from the shopping list. The point, though, is that this entire process was completed before my four-year-old was able to finish a 20-piece puzzle while sitting next to me.
Closing Thoughts
I realize that for a lot of people, ChatGPT serves as the backbone of their day-to-day productivity. This exercise in using AI for meal planning may be the most mundane feature of the entire technology; however, the ability to quickly generate decent nutritional guidance can be a huge time saver for many among us.
What really gets me excited about this whole thing is the endless customization. Want to include more meat? Easy. Interested in giving your week a bit more of a South American vibe versus a Mediterranean feel? Done. In this example, I used “Food Rules” for inspiration but you could easily insert any prompt to get to your desired end state.
We often hear how “time” is the biggest limiting factor in the pursuit of healthy eating. If you find yourself in that state of mind, I’d encourage you to give ChefGPT a whirl. Who knows…you might find that you’ve got a set of six pack abs after all…