Simplify Your Low Carb Diet with Free AI Generated Meals Plans
Meal planning can be a daunting task for anyone trying to maintain a new weight loss diet but it is an incredibly useful tool that will ensure you reach your health goals faster. If you have struggled in the past with losing weight and coming up with new low carb meal plans to get you through the week, the power of AI is here to help you!
We have all heard of the fancy new AI sweeping the world by storm, people are using it for everything from writing code snippets for their websites, learning about their favourite topics, to writing unique stories they can tell to their kids.
AI is quickly changing how we do things in our everyday lives, but did you know that given the proper inputs AI like ChatGPT and Google bard can spit out a unique meal plan that fit your exact diet and macros in seconds!
Lets take a look at how you can make a fully customised AI generated meal plan for yourself or the whole family for free.
What is ChatGPT?
ChatGPT is a large language model trained by OpenAI to engage with humans in a conversational manner.
You can simply ask it a question or ask it to do something in common conversational language like you are talking to a friend, and its artificial intelligence program gets to work to answer your questions, provide information, and carry out tasks, all through natural language processing.
You can sign up for free and start using ChatGPT right here. Or if you are a Google fan you can try using Google Bard with the same inputs.
How Can AI Help me Make a Free Meal plan?
Due to the conversational manner in which you converse with this type of AI, you can simply ask a straightforward or complex question just like you were talking to a friend and it will get to work on your request.
This works very well for generating custom meal plans that perfectly fit your macros, food aversions, and dietary preferences.
Let’s give it a try.
How to Make a Low Carb Meal Plan Using ChatGPT
Lets use ChatGPT to make a custom meal plan for your own macros. This is where you will want to get more specific. The more specific you get with your request, the better the meal plan will fit your needs.
First you will need to know what your macros should be in order for you to reach your goals. You can calculate these using an online macro calculator like this one, although I’m sure ChatGPT could do it for you.
Here are my macros set up for weight loss as an example.
Generated by calculo.io/keto-calculator:
Gender: Male | Age: 31 | Weight: 200 lb | Height: 6’2″
Calorie Goal: 20% Deficit
Protein: 110g
Carbs: 20g
Fat: 128g
Target: 1672 calories
Now we have to formulate this into a specific request for ChatGPT to turn into a weekly meal plan.
Remember, the more specific the better. Include everything you want it to include. Dont want to eat beef? include it!
To make a 5 day low carb meal plan that fits my own macros and dietary preferences, here is what I would type into ChatGPT:
Make me a 5 day keto meal plan with 3 meals a day total daily macros of exactly, 110g protein, 20 carbs, and 128g of fat. Daily calories cannot exceed 1700 calories and cannot be below 1600 calories. I dont want any fish, and I would like to eat meat with every meal. At the end of each day show the total macros and calories.
Lets see what ChatGPT spits out:
ChatGPT: Here’s a 5-day keto meal plan that meets your requirements:
Day 1:
Breakfast: Bacon and Eggs (2 slices bacon, 2 large eggs), Coffee with 1 tbsp heavy cream
Lunch: Grilled chicken salad (3 oz grilled chicken breast, mixed greens, cucumber, tomato, 1 tbsp olive oil and vinegar dressing)
Dinner: Steak with Garlic Butter (4 oz grilled steak, 1 tbsp garlic butter), Roasted Broccoli (1 cup), Sugar-free Jello (1 serving)
Macros:
– Calories: 1,694
– Protein: 115g
– Carbs: 20g
– Fat: 129g
Day 2:
Breakfast: Sausage and Cheese Omelet (2 large eggs, 2 oz sausage, 1 oz shredded cheddar cheese), Coffee with 1 tbsp heavy cream
Lunch: Bunless Burger (4 oz beef patty, lettuce, tomato, onion, 1 tbsp mayo), Cauliflower “Potato” Salad (1 cup)
Dinner: Pork Chops with Mushroom Cream Sauce (2 4 oz pork chops, 2 tbsp heavy cream, 1/2 cup sliced mushrooms), Roasted Asparagus (1 cup)
Macros:
– Calories: 1,704
– Protein: 111g
– Carbs: 18g
– Fat: 133g
Day 3:
Breakfast: Breakfast Sausage (2 oz), Cream Cheese Pancakes (2 pancakes made with 2 oz cream cheese and 2 large eggs), Coffee with 1 tbsp heavy cream
Lunch: Turkey and Cheese Roll-Ups (3 slices turkey, 1 oz sliced cheddar cheese), Celery Sticks (1 cup), Ranch Dressing (1 tbsp)
Dinner: Beef and Broccoli Stir-Fry (4 oz beef, 1 cup broccoli, 1 tbsp soy sauce, 1 tbsp sesame oil), Shirataki Noodles (1 cup)
Macros:
– Calories: 1,694
– Protein: 112g
– Carbs: 18g
– Fat: 131g
Day 4:
Breakfast: Ham and Cheese Omelet (2 large eggs, 2 oz ham, 1 oz shredded cheddar cheese), Coffee with 1 tbsp heavy cream
Lunch: Chicken Caesar Salad (3 oz grilled chicken breast, romaine lettuce, parmesan cheese, Caesar dressing)
Dinner: Chili (4 oz ground beef, 1/2 cup diced tomatoes, 1/4 cup chopped onion, 1/4 cup chopped green pepper, 1 tsp chili powder), Shredded Cheddar Cheese (1 oz), Sour Cream (1 tbsp)
Macros:
– Calories: 1,683
– Protein: 108g
– Carbs: 18g
– Fat: 135g
Day 5:
Breakfast: Cream Cheese Pancakes (2 pancakes made with 2 oz cream cheese and 2 large eggs), Sausage Patties (2 oz), Coffee with 1 tbsp heavy cream
Lunch: Cobb Salad (3 oz grilled chicken breast, bacon, avocado, blue cheese, mixed greens, 1 tbsp olive oil and vinegar dressing)
Dinner: Meatballs with Marinara (4 oz beef and pork meatballs, 1/2 cup marinara sauce), Zucchini Noodles (1 cup)
Macros:
– Calories: 1,689
– Protein: 110g
– Carbs: 17g
– Fat: 134g
Note: Even if you copy and paste the exact input above into ChatGPT you might get a slightly different looking meal plans with a different format and different information. ChatGPT is always learning and changing the information served. This works as a pro and a con. Sometime it gives perfect detailed macros, sometimes it skips that. You may need to input this multiple times to get the meal plan and information you are looking for.
Have you Seen my latest Helpful post?
Are you craving fruit?
Feeling like you can’t enjoy any fruit on your low carb diet?
I got you covered, here is a comprehensive list of keto friendly fruits under 10g net carbs per serving!
Custom Inputs for Better Meal Plans
Above is just a simple example of what you can do thanks to AI. The possibilities for individualized meals plans are near endless.
The more information you provide and the more specific you get, the better the meal plans will be. Here are some extra inputs you can enter into ChatGPT to get some really neat custom meal plans.
Tell it how many meals you want
You can ask for 3, 2, 1, 6, meals per day, whatever fits your plan.
Tell it what you dont like
If you aren’t a fan of a certain food or ingredient, make sure you add that into your request!
Ask ChatGPT to exclude that ingredients from you meal plan so you dont have to pick it off your plate.
Ask for a Shopping List
Requesting a shopping list as a part of your meal plan will make your life easier. Just print it out or save it to your phone and you can head straight to the store and pick up what you need for the week.
Ask for dual meal plans for you and a family member
Family friendly meal planning can be difficult, some meal you eat together sometimes you eat separate and it can be hard to find something that works for everyone.
Luckily you can ask AI to take care of that for you.
Try an input like this:
Create single-day meal plans for both my wife and I. Our breakfasts, lunches and snacks can be different, but we must eat the same dinner. Meal plans must fulfill the following calorie and macro parameters.
Wife:
1600 kcal Daily Calorie Intake
20 g Net Carbs (7%, 100 kcal)
132 g Protein (33%, 492 kcal)
110 g Fat (60%, 921 kcal)
Me:
2000 kcal Daily Calorie Intake
25 g Net Carbs (6%, 100 kcal)
1544 g Protein (35%, 600 kcal)
150 g Fat (59%, 1031 kcal)
Neither of us like mushrooms. My Wife will not eat pork but ground sausage is allowed.
This is an extremely specific example but it shows just how detailed you can get with your requests to ChatGPT making the outputs more valuable, precise, optimised, and relevant.
The Downside to AI Generated Meals Plans
There are a few downsides to generating meals plans using AI you should be aware of.
Accuracy
AI is not perfect and it is not always accurate.
ChatGPT gives you the information you want, but it is not guaranteed to be accurate. To make sure you aren’t going down the wrong path you should enter the meals it gives you in a food tracker with a verified database like Cronometer to determine its accuracy.
The macros aren’t always perfect
Sometimes ChatGPT will spit out a daily meal plan that over or undershoots your calorie goals. While a little annoying this is easy to fix by increasing or decreasing the serving size. This is another important reason to enter the meals into a highly accurate food tracker like Cronometer.
Simplicity
The meal plans generated by AI are at this point, very simple. This is usually a good thing, simplicity is a great way to go about following a low carb diet. Simple ingredients, and simple meals avoids mistakes and overthinking.
But if you want something a little more complex or unique you might need to look beyond AI generated meal plans for the time being.
Should you use ChatGPT to make a low carb meal plan?
In my opinion absolutely yes. While these downsides are very real it shouldn’t scare you away from giving these free low carb meals plans a try. Even when ChaptGPT is a little off it still gives you a great baseline to build from and customise. It does nearly all the leg work for you for free and it’s a great starting point on your path to success.
AI generated low carb meals planning is just one of the ways modern AI like ChatGPT can revolutionize and optimize your diet so you can lose weight faster.
You can use this for keto, atkins, paleo, vegan. You can use it for formulating recipes, finding a recipe that uses certain ingredients, and generating shopping lists to make your life easier. This is truly a game changer in streamlining your path to success and taking the guesswork out of your diet.
While may are scared of AI, this is one of the amazing ways it can make your life simpler and help you reach your health goals faster.