I Used ChatGPT To Create a Meal Plan

ChatGPT provided what I asked for, a raw vegan meal plan that has 40% protein, 30% carbohydrates, and 30% fat. Here’s what he came up with.

Breakfast:

Chia Pudding with Fresh Berries (about 200 calories per serving)
Serving size: 1 serving

• 1/4 cup of chia seeds (about 150 calories)
• 1 cup of almond milk (about 40 calories)
• 1/2 teaspoon of vanilla extract (about 2 calories)
• 1 tablespoon of date syrup (about 32 calories)
• 1/2 cup of mixed berries (such as blueberries, raspberries, and blackberries) (about 40 calories)
• Mix chia seeds, almond milk, vanilla extract, and date syrup together in a bowl and let sit for at least 30 minutes to thicken. Once thickened, top with mixed berries.

Snack:

1/4 cup of mixed raw nuts (such as almonds, walnuts, and cashews) (about 170 calories)
Serving size: 1/4 cup

Lunch:

Raw Vegetable Wrap (about 300 calories per serving)
Serving size: 1 wrap

• 2 large collard green leaves (about 8 calories)
• 1/2 cup of grated carrots (about 25 calories)
• 1/2 cup of grated cucumber (about 8 calories)
• 1/2 cup of grated beet (about 25 calories)
• 1/4 cup of sprouts (such as alfalfa or broccoli) (about 5 calories)
• 2 tablespoons of hummus (about 70 calories)
• Lay the collard green leaves flat, spread the hummus on the leaves, add the grated vegetables and sprouts on top, roll up the leaves to make a wrap.

Snack:

1 medium-sized apple (about 95 calories)
Serving size: 1 apple

Dinner:

Raw Tacos (about 300 calories per serving)
Serving size: 1 taco

• 2 large lettuce leaves (about 8 calories)
• 1/2 cup of diced tomatoes (about 25 calories)
• 1/4 cup of diced onion (about 5 calories)
• 1/4 cup of diced bell pepper (about 5 calories)
• 1/4 cup of diced avocado (about 70 calories)
• 2 tablespoons of diced jalapeno (about 4 calories)
• 2 tablespoons of diced cilantro (about 2 calories)
• 2 tablespoons of diced lime juice (about 8 calories)
• 2 tablespoons of salsa (about 10 calories)
• 1/4 cup of diced cucumber (about 5 calories)

Use lettuce leaves as a taco shell, and fill it with diced vegetables, avocado, salsa, and lime juice.

This meal plan is approximately 1300 calories and provides approximately 40% protein and 30% carbohydrates.

If you prefer cooked, here’s an option for you. According to ChatGPT, this meal plan is approximately 1300 calories and provides approximately 40% protein, 30% carbohydrates and 30% fat. Each meal and snack can be adjusted accordingly to your personal dietary needs and preferences.

Breakfast:

Scrambled Chickpeas with Spinach and Tomato (about 200 calories per serving)
Serving size: 1 serving

• 1 can of chickpeas, drained and rinsed (about 200 calories)
• 1/4 teaspoon of turmeric
• Salt and pepper to taste
• 1/4 cup of spinach, chopped (about 5 calories)
• 1/4 cup of diced tomato (about 5 calories)

Snack:

1/4 cup of roasted chickpeas (about 120 calories)
Serving size: 1/4 cup

• 1 teaspoon of smoked paprika
• Salt and pepper to taste
• Toss the chickpeas with smoked paprika, salt and pepper, roast in the oven at 400F for 20-25 minutes.

Lunch:

Lentil and Vegetable Curry with Cauliflower Rice (about 400 calories per serving)
Serving size: 1 cup

• 3/4 cup of green or brown lentils, rinsed (about 300 calories)
• 1/2 onion, diced
• 1 clove of garlic, minced
• 1 teaspoon of ginger, grated
• 2 cups of vegetables (such as broccoli, bell peppers, and carrots), diced
• 1 can of diced tomatoes (about 100 calories)
• 1 teaspoon of curry powder
• 1/4 teaspoon of cumin
• Salt and pepper to taste
• 1 head of cauliflower (about 25 calories)

Snack:

1/4 cup of roasted almonds (about 170 calories)
Serving size: 1/4 cup

Dinner:

Lentil and Spinach Curry (about 500 calories per serving)
Serving size: 1 cup

• 3/4 cup of green or brown lentils, rinsed (about 300 calories)
• 1/2 onion, diced
• 1 clove of garlic, minced
• 1 teaspoon of ginger, grated
• 2 cups of spinach (about 14 calories)
• 1 can of diced tomatoes (about 100 calories)
• 1 teaspoon of curry powder
• 1/4 teaspoon of cumin
• Salt and pepper to taste
• 1 cup of water

OK, let’s step all the way back.

I have been obsessed recently with Chat GPT, like literally obsessed. And I decided to wake up this morning and ask it to put together a meal plan for me. I asked it to put a raw vegan meal plan together high in protein, but not just high in protein. I asked it for some specific parameters, 40% protein, 30% carb, 30% fat and it shot me back a response.

That’s what you see above. 

I did a raw vegan version and a cooked vegan version for those who aren’t fully onboard with the raw yet. And for the cooked version, I had it remove things that I don’t like, like soy, tofu, vegan cheeses, oils, flours, processed foods, and sweet potato (Side note: This is why it is easier for me to take a raw meal plan and adjust it to my liking. I am more of a whole food vegan than a vegan and it is easier to do when you lean raw.).

I’ve been staying away from sweet potatoes since the Environmental Working Group has been talking about it. I have a live interview they did in my Facebook Group where they talked about lead in baby food products that they’ve linked back to the sweet potatoes in the products. The sweet potatoes are absorbing the material from the soil and it is toxic to the baby.

I really love my body. If it’s not good for baby, it’s not good for me. I have pretty much eliminated sweet potatoes right now, which is fine, because there’s so many other root vegetables. Ultimately though, all root vegetables may be an issue since they absorb elements from the soil that could be toxic but we can tackle this another day 😒

But, anyway, I told Chat to get rid of that, and it gave me a cooked vegan version. You can take a look at what Chat came up with above. That’s my nickname for Chat GPT, Chat. 

For folks who may be new to this blog, I want to take a moment to talk about why a raw vegan lifestyle is important. I got a few new followers over the holidays. I’ve been on a break. Just practicing self-care and taking the time I needed away from the content. You know, the churn of content, right? I feel like there’s so much information on the internet right now. And for me as a Coach, what’s most important is people taking action, not just absorbing information. 

And also for me to be completely within integrity, I have to work on me. We’re all on a health journey. And so, in order for me to do that, I need to take time off for me. So, I have kind of scaled back. But I’m still here, still working, still providing service to the community, sharing this information and support to help people make healthy change.

For folks who are new to this blog, I just want to spend a couple of minutes on the benefits of a raw vegan diet and why some people choose to follow this type of diet. 

When I talk about the raw vegan diet, I include the entire raw vegan community. There are folks who are 100% raw, there are folks who are high-raw, and there are folks who just assimilate more raw foods into their diet because, ultimately, raw foods are the healthiest for us to consume. They have all the nutrients, but in the society that we live in, a 100% raw vegan diet doesn’t always feed us on an emotional level, which is a bigger topic.

Some benefits of the raw vegan diet include:

• Nutrition: The raw vegan diet is full of fruits and vegetables, nuts, and seeds. So, you’re getting lots of vitamins, minerals, and antioxidants. And it’s low in calories typically because most of the calories are going to come from fruit, but it’s nothing compared to eating cooked food. Cooking kills the volume of most fibrous foods so you get full fast on a raw vegan diet and have to eat more to obtain the same amount of calories.
• Improved digestion: You have better weight management because you have foods that are high in fiber and also high in water. So, things are getting flushed out, and you’re getting a ton of nutrients.
• Reduced risk of chronic disease.
• Increased energy and vitality.
  
• Spiritual reasons: Some people follow a raw vegan diet for spiritual reasons. They found spiritual benefits with the lifestyle.

So, it’s one of those things worth definitely giving a try in this lifetime, and see how you feel. And, if you’re interested in a meal plan, check out what Chat spit out above. I also have meal plans here and in my Self-Care Salon program that have nutrition and calorie breakdowns. 

People are using Chat GPT 3.5 for a variety of different things. Apparently, this version was launched in December and it is free – you can Google it and play around with it. 

Be warned – Chat GPT is very addictive. It works like talking to someone on Slack or messenger; think of it like a friend who acts like they know everything. Chat can be accurate a lot of the time, but sometimes, it’s not accurate. Don’t take the information as facts, because it can, at times, be #fakenews.

So, you just want to be mindful of that, which is why with these meal plans, take it with a grain of (sea) salt. You can take the meal plans above and put them in your My Fitness Pal or Cronometer or whatever you’re using to get the actual macros if you are looking for that. 

I put it up here just for fun and to talk about how Chat can be helpful for folks on this journey. For example, you could be asking yourself what would it look like for you to eat a whole-food vegan diet that meets these macro metrics I am looking for? Or what would it look like if I did a raw vegan diet? 

Personally, I don’t plan on following these meal plans. I’m already eating a lot of these things and creating my own personal recipes that I like and enjoy. I’ve been tracking my calories for a while, so I know how I need to eat and I have my recipes that I like to eat. I’m always putting my own spin on things.

I was looking at the cooked meal plan that Chat put together and I’m like, “Okay, this is going to be edible, but it’s not going to be ‘bomb.’” I like when I make my recipes, they are ‘knock my socks off’ amazing. I have a few recipe books that I love right now. One of them is Ama Opare’s book that’s available on Amazon. She was on the Raw Food Health Empowerment Summit and I interviewed her on Facebook Live on my Facebook page. She lives in Tanzania and has been a raw vegan for a long time. 

I’ve learned some things from her book on what I like in flavor combinations. I’ve been similarly inspired by Raw Foods on a Budget by Brandy Collins. Play around and look around for different recipe books that are attractive to you and just play around in the kitchen to find what you like and need, because not everyone has the same flavor profile of what they like. But this Chat GPT tool for creating meal plans just kind of gives you an idea. It’s just interesting and fun.

I wouldn’t necessarily use Chat to always create meal plans because that’s just something I do. But maybe it’s something you want to do, like for example, if you have something in the fridge you don’t know what to do with. Right now, I have cabbage; everything else I have in my fridge, I know exactly what I’m going to do with it. 

Cabbage is my backup in case I don’t get to make the recipes I have planned. But I don’t really have plans for the cabbage and I don’t know how I would season it. That’s when Chat comes in handy. You can just talk to it and ask it to create a recipe for you or suggest a replacement for something you don’t like and keep going back and forth. 

However, always remember that Chat is not perfect and he doesn’t know all the things and he’s not accurate all the time.

But he’s pretty accurate most of the time, so it’s worth having a conversation with him about how to utilize your produce so it doesn’t go bad. Even asking him, “Hey Chat, I have beets in the freezer…”

This is a real situation: I went on holiday to my in-laws out of state, so instead of having my two big, nice beets going bad, I put them in the freezer. It’s always tricky to manage produce before traveling – you get to a point where you don’t want to go hungry, and you don’t want to buy food out. And honestly, here in Orlando, there’s no place worth eating out at – maybe except the Ethiopian restaurant, but you’re not going to want to eat that every day.

So I get my produce, but it’s tricky. I put everything I had in the freezer – even spinach – and now I still have some of the spinach in the freezer. If I’m honest with myself, I don’t really want to use it still. I’m kind of disgusted by it now, but I don’t want to waste it. 

So I have these beets, and I’m wondering how I can use them after they’ve been frozen. Chat GPT can help me out with that.

I’m really enjoying roasted beets right now. I could make beet bacon with a dehydrator, but why would I wait 20 hours when I can just roast it? If I need the nutrients, I’d rather make a beet juice or beet smoothie. The whole dehydration process is such a suck on energy and it requires a lot of planning. 

One of these days I will be making eggplant bacon because Karyn’s raw version was so good. That will probably be the first time I use this new dehydrator.

I would love for you all to play around with Chat and create some meal plans and see if it helps you on your health journey. Just take some time to explore and experience how it can help you. Let me know what your experience is like.

Until next time, have a blessed day.

Resources:

• Free Meal Plans: https://rawfoodmealplanner.com/free-meal-plans/
• Environmental Working Group: https://www.ewg.org/
• ChatGPT: https://chat.openai.com/chat

// HOST Samantha Salmon
Certified Integrative Nutrition Health Coach and Brain Health Licensed Trainer

 

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