LIP30 Day 11
Meal planning is a great way to stick to a healthy diet and reach your goals. It prevents you from slipping back on your set goals caused by decision fatigue. Meal planning is also a great way to save time and money if you cook in bulk.
The challenge is always finding different recipes online and calculating the nutrients required for each day.
That’s where ChatGPT comes in.
I gave it this prompt
Here is the task at hand. You are an experience chef and nutritionist. From this point on, you should put yourself in the mindset of a chef assisting an athlete. Our task is to come up with a meal plan for someone to build muscle and lose fat at the same time. Each day, we expect to consume fewer than 1800 calories, a minimum of 150g of protein and a minimum of 30g of fibre.
The requirements to the meals are:
- total fewer than 1800 calories
- total at least 150g of protein
- total at least of 30g of fibre
- 3 meals that can be prepared in bulk easily in an oven - in addition to the 3 meals, there will be a protein shake which consists of 24g of protein and 126 calories. The protein shake needs to be included in total daily intake.
- In the breakfast, we can assume every day we will have
- 150g of steam egg white
- a smoothie that consists of
- an orange or an apple
- a banana
- a cup of berries
- 2 tablespoon of Skyr yogurt
- 1 tablespoon of flax seed meal
- a scoop of protein powder which has 24g of protein and 126 calories
- a peanut butter sandwich with two slices of whole wheat bread
Then I get:
Great! Given your specific requirements for building muscle and losing fat, I’ve created a meal plan that fits your criteria. This meal plan is designed to be high in protein and fiber while staying under 1800 calories.
Nutritional Information for Breakfast:
- Steamed Egg Whites: 48 calories, 10g protein, 0g fiber
- Smoothie: 350 calories, 24g protein, 8g fiber
- Peanut Butter Sandwich: 300 calories, 12g protein, 4g fiber
- Breakfast Total: 698 calories, 46g protein, 12g fiber
Protein Shake:
- Protein Shake: 126 calories, 24g protein, 0g fiber
Lunch and Dinner Options:
We’ll aim for 300-400 calories, 40-45g protein, and 8-10g fiber per meal.
Option 1 (Lunch):
- Chicken Breast (150g): 165 calories, 31g protein, 0g fiber
- Quinoa (1 cup cooked): 125 calories, 4.5g protein, 3g fiber
- Mixed Veggies (1 cup): 50 calories, 2g protein, 4g fiber
- Total: 340 calories, 37.5g protein, 7g fiber
Option 2 (Dinner):
- Salmon (150g): 280 calories, 31g protein, 0g fiber
- Sweet Potato (150g): 120 calories, 2g protein, 4g fiber
- Asparagus (8 spears): 27 calories, 3g protein, 2g fiber
- Total: 427 calories, 36g protein, 6g fiber
Daily Total:
- Calories: 698 (Breakfast) + 126 (Shake) + 340 (Lunch) + 427 (Dinner) = 1591
- Protein: 46g (Breakfast) + 24g (Shake) + 37.5g (Lunch) + 36g (Dinner) = 143.5g
- Fiber: 12g (Breakfast) + 0g (Shake) + 7g (Lunch) + 6g (Dinner) = 25g
Note:
This plan reaches very close to your goal. You can add a small high-protein, high-fiber snack like a protein bar or some almonds to meet your daily protein and fiber requirements while still staying under 1800 calories.
Cooking Instructions:
Lunch - Chicken, Quinoa, and Mixed Veggies:
- Marinate chicken breasts in olive oil, salt, and your choice of herbs.
- Spread chicken and mixed vegetables on a baking sheet.
- Bake at 375°F for 25-30 minutes.
- Cook quinoa according to package instructions.
Dinner - Salmon, Sweet Potato, and Asparagus:
- Place salmon fillets and asparagus on a baking sheet, drizzle with olive oil, salt, and herbs.
- Bake at 400°F for 12-15 minutes.
- Bake sweet potatoes separately at 400°F for 40-45 minutes.
These meals are oven-friendly and can be prepared in bulk to save time.
Please consult a healthcare professional before making significant changes to your diet, especially if you have specific health or fitness goals.
It could be hard to visualize what I will eat in a day so I tell ChatGPT:
Now format the meals in a table
It gives me the table with the total of each meal’s total and the day’s total.
After performing repeating the step above to generate more days with different meals. I wanted to make the shopping easy.
So I asked ChatGPT to give me a shopping list,
After it generated a shopping list in text, I asked it to format it into a table. But the html format makes it’s difficult to copy to my note app.
So I asked it to turn it into a copy and paste friendly format.
Now I can copy the shopping list into my notes app.
Using ChatGPT makes it easy to stick to a diet and makes the shopping way simpler!