November 26, 2025 • 28 mins
Feeling overwhelmed by meal planning? Same. Between cookbooks you never open, a pantry full of mystery items, and influencers with color-coded fridges, making a weekly menu can feel like a second job—minus the paycheck.
In this episode, I’m showing you how to turn ChatGPT (or your favorite AI) into a meal-planning assistant that actually works for your real life. You’ll learn the 5 rules I use to create nutrient-dense weekly menus without food boredom, wasted groceries, or endless scrolling through Pinterest.
We’ll cover how to:
• Set clear dietary rules and goals (protein, produce, allergies, protocols—your non-negotiables)
• Use your pantry and freezer to avoid buying your 4th jar of cumin
• Layer in medical or nutritional protocols like Wahls or low-FODMAP
• Turn ingredient lists into actual recipes you’ll want to eat
• Generate a smart, organized grocery list that doesn’t send you back to the store for cilantro
If you’re tired of winging it, tired of food boredom, or tired of being the household pantry detective—this episode is your new weekly ritual!
Stay salty, stay curious, and let’s go to health.
Download the Free Step-by-Step Guide Here! https://vibrancenutrition.com/your-free-ai-meal-planning-guide-is-here/
CHAT ME UP: let me know what's on your mind by texting here!
Find Research Citations and Transcript at Blasphemous Nutrition on Substack
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
The following episode containsoutrageous amounts of feta
cheese, phallic adjacentsquashes, the 44th president,
and ask kissing artificialintelligence.
For listeners with Victoriansensibilities, please keep
smelling salts at the ready.
Hey Rebels.
Welcome to BlasphemousNutrition.
Consider this podcast yourpantry full of clarity,
(00:21):
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I am Aimee, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
experience.
I'm here to share a more nuancedtape.
On living and eating well tosustain and recover your health.
(00:42):
If you found most health adviceto be so generic is to be
meaningless or so extreme thatit's unrealistic.
And you don't mind theoccasional F-bomb, you've come
to the right place.
From dissecting the latestnutrition trends to breaking
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
(01:05):
confusion and empower you tohave the health you need to live
a life you love.
Now, let's get started.
Welcome back to BlasphemousNutrition.
I'm your host Aimee, a doubledegreed nutritionist who lifts
weights solely to carry all mygrocery bags up four flights of
stairs in one trip.
(01:26):
These days chat, GPT now knowsmore about my spice cupboards
than my husband does.
It's been a seriously helpfultool in eliminating the extra
labor of meal planning fornutrient density without the
food boredom.
And today I am going to show youmy exact process to make AI work
(01:47):
for you in this regard.
In a culture where we arepressed for time and quick
options are highly processed,meal planning becomes an
essential tool in the toolkit ofanyone trying to consistently
improve their diet.
For the sake of their health tomanage diseases like diabetes or
to simply maintain the healththat they have.
(02:08):
However, it often feels like anextra job that eats up all of
your free time without the bonusof a paycheck.
Even for those of us who focuson food for a living meal,
planning can easily consumehours of our weekend, and that's
not including the shopping andactual prep work.
(02:29):
I imagine you can totallyrelate; maybe you have a
bookcase full of gorgeouscookbooks that you'd love to
work through, but it is way toooverwhelming.
Perhaps your struggle is in anunorganized kitchen that makes
it hard to know what you have onhand and what you need to buy.
Kitchen cabinets and pantriesare often deep and therefore
(02:51):
difficult to utilizeefficiently, especially if you
are short like I am.
This can lead to accidentallyowning six bottles of soy sauce
and three tubs of half eatenpeanut butter.
And yeah, I am talking frompersonal experience.
All of this is made even worsewhen you follow influencers on
(03:13):
social media who post picturesof their gorgeous fridges filled
with perfect containers ofmeasured portions, stunningly
decorated meals, or offersuggestions with an ingredients
list that's as long as your arm.
They make it look easy.
But if you tried this yourself,you know it's anything but.
(03:33):
Between recipes you may havesaved on Instagram, your ever
expanding Pinterest menu ideaboard, and the collection of
downloadable recipe books you'vegathered over the years.
It quickly becomes overwhelmingto figure out what to make each
week.
Analysis paralysis is very, veryreal.
(03:54):
Enter chat, GP.
You can easily use AI as a savvyassistant to organize your
pantry, your favorite recipesand your nutrition requirements
to lay out meal ideas that getyou going and tweak it along the
way.
As your needs change, yourkitchen contents shift or food
boredom begins to set in.
(04:15):
For my personal nutrition, I'vetracked my food intake
periodically for long enough andoften enough that I know what
nutrients I tend to fall shortin, based upon my typical eating
habits.
I usually aim to fill several ofthese gaps with my snack
choices, which are much easierto habitually lock in without
(04:37):
creating meal, boredom, and likeeveryone else in the world, I
have weeks where I'm on point.
Weeks where I am way off track.
If I'm stressed or otherwiseburned out.
My desire to meal plan and cookgoes straight out the window and
my nutrition ends up suffering.
I also suffer from a very.
(04:59):
Severe case of food, boredom.
So eating the same style orflavor or type of food more than
a couple times a week sets offthis rebellious streak in me
that rivals any moody teenageryou may know.
To break outta the latest rutwithout learning a completely
new set of cooking skills.
(05:21):
I created a formula to put intochat GBT to help me create meals
at home without adding to myspice collection, my overstocked
pantry, or eating up hours of mytime hunting down new recipes.
This is still a work in progressfor me, but I'm really liking
what I'm seeing thus far.
(05:42):
So here are my five rules.
To using chat GPT as your mealplanning guru, they are as
follows.
Number one, start with yourpurpose in mind.
Number two, take inventory.
Number three, add any protocolsand preferences.
(06:05):
Number four, go from ingredientsto recipes.
And number five, finish with ashopping list.
So rule number one, you want todesign with your purpose in
mind.
In order for this to work, youhave to have a clear intention
so that you can train, chat, GPTto do its job correctly.
(06:26):
So think about the ultimate goalin your meal planning.
Do your nutrition goals includehaving a set amount of vegetable
servings per day?
Maybe you have specific proteinrequirements or dietary
limitations.
All of these provide guardrailsfor GPT to create a customized
meal plan that will actuallywork for you.
And the more specific yourgoals, the more chat GPT can be
(06:49):
of service.
In my situation, I'm looking tocreate a protein and produce
focused meal plan without glutenor soy.
Very loosely based off of thewalls protocol, but adjusted to
include eggs.
Beans seeds and nuts.
And while I typically preparebreakfast and lunch for myself,
(07:11):
my dinner needs to serve forpeople.
And this must be represented inany shopping list I have
created.
So keep your goals and yournutrition objectives in mind as
you proceed to the next step, asthese will determine the rules
that you give to chat.
GPT.
Here is an example prompt: create a seven day menu plan (07:29):
undefined
using the following dietaryrules.
Seafood three times a week, fiveservings of vegetables and two
fruits per day.
Include two servings of darkgreen vegetables and one serving
of berries per day.
Aim for at least 110 grams ofprotein per day with no more
(07:50):
than 10 grams of added sugar inthe meal plan.
No gluten or sesame.
So that is similar to what Ithrew into chat GBTI was very,
very specific.
Most people, I suspect, will notbe that granular with their meal
planning goals.
Here are some other prompt ideasthat you may want to use for
(08:12):
yourself.
One, using leftovers on purpose.
So here's a prompt that youcould use.
Make me a five day dinner planwhere every recipe creates
leftovers that turn intosomething new the next day.
For example, roast chicken tochicken tacos to chicken soup.
Focus on protein and produce,exclude onions and garlic.
(08:36):
Or if you have limited time, youcan have chat GPT.
Create a menu plan based onbatch cooking.
Here is a prompt (08:43):
plan a week of meals where I batch cook two
proteins and use them acrossfive days of dinners.
Keep prep minimal and show mehow to mix up flavors for
variety.
If you have an overstuffedfreezer of things you've largely
forgotten about, you can usechat GPT to help you work
(09:06):
through all of those items.
Same thing holds for the pantry,right?
So here is a prompt that you canuse as a freezer clean out
challenge.
Using my freezer inventory, makeme a seven day dinner plan that
prioritizes these ingredientsFirst.
Keep meals under 30 minutes andhigh in protein and produce.
(09:26):
Create a shopping list only forthe extras I need.
If you really wanna have homecooked meals, but you're super
short on time chat, GPT can beyour savior.
Here's a prompt for some quickwins.
During weeknights, create a fiveday dinner plan where every meal
takes 20 minutes or less, usesone pan or one pot, and has at
(09:46):
least 25 grams of protein perserving includes sides that use
mostly pantry staples.
Additionally you can train,chat, CPT to have recipes that
are specifically intended tofeed the whole family at dinner,
but maybe only include enoughfor you.
(10:07):
At lunch, a prompt in thatscenario might look like this.
Plan, five days of meals,breakfast for two, lunch for
one.
Dinner for four lunches shouldbe easy.
High protein meals that don'trequire reheating.
Dinners should use someoverlapping ingredients for
efficiency.
(10:30):
If your family is super intotheme nights chat, GPT will
totally create some fun themedmenu plans for you.
You can ask it for a seven daydinner plan based upon themes
like meatless Monday, tacoTuesday, sheet Pan Thursday,
seafood Saturday, leftoverSunday, right?
And then if there's any otherparameters you want.
(10:52):
To include in your menu planwith regards to your specific
nutrition needs, and you canenter that in there as well.
For those of you who are really,really working on combating the
increase of your grocery bill,use chat GPT to create a more
budget friendly batch plan.
(11:14):
In this scenario, you will wannalet chat GPT know where you live
because it will be able toestimate.
The grocery prices in your area.
For instance, if you live in St.
Louis, Missouri, your groceryprices will not cost the same as
if you live in London, England,right?
So a budget friendly promptmight look like.
(11:37):
Plan five days of dinner forfour people.
Costing no more than 200 poundsper week.
Focus on affordable proteins andseasonal produce for October in
London, England.
Show me how to cook once and eattwice wherever possible.
If you are like me and you hoardfood and you have an overflowing
(12:02):
pantry list and a freezer thatis just filled to the brim,
prompt chat, GPT, to useingredients from that inventory
first, for instance.
Referencing my pantry list,create a five day menu using
mostly what I already have,highlight which meals I can make
(12:24):
immediately with zero extrashopping.
And then because life is in fluxand things change, chat, GPT is
perfect for any adjustments youcan make.
Here's a great example forgardeners.
Update my five day meal.
Plan to include a bumper crop ofzucchini and an extra jar of
(12:45):
Dijon mustard.
Replace or modify existingrecipes, so these ingredients
get used up first.
Keep meals high in protein andproduce under 30 minutes in prep
length and consistent with mydietary rules.
Include recipe ideas or swapswhere these ingredients actually
make sense.
(13:07):
So use this whenever lifechanges your ingredients, right?
You get a new CSA box or thatbumper crop of zucchini, or
maybe you go to Costco and in afever state, you just get a
little bit too excited and comehome with more than you bargain
for.
Adding these ingredients andhaving chat GPT help you adapt
(13:30):
your plan instead of restartingfrom scratch will help you keep
your fridge from becoming aproduce graveyard.
Now, some of these above promptssegue into rule number two.
Know and use what you alreadyhave.
And this goes to the inventory.
The first thing that I did forthis project was to open up my
(13:53):
pantry and my spice cupboards,and that is intentionally
multiple cupboards.
And I took inventory.
Do this with your freezer aswell, because we both know
you've had that bag of frozenpeas in there since Obama's
first term, and it is time touse'em up.
I entered my inventory into chatGPT in no specific order, and I
(14:17):
actually did this by taking apicture of a handwritten list I
had made and then asking it tolist out all of the ingredients
that I had written by hand.
There were some mistakes that itmade because I have very poor
penmanship and I wrote small,but going through, I would say
it probably got about 85% of thelist correctly.
(14:38):
You can also type all of youringredients into the chat box
and then ask it to reorganizethe list of ingredients.
That you've entered bycategories.
It will then compile them intospecific categories such as
grains, condiments, oils, cannedgoods, and so on.
But if there are specificcategories that you want used,
all you have to do is justprompt chat, GPT to use them.
(15:01):
Once my inventory list wascreated, I asked chat GPT to
create a downloadable document,listing all of the items in my
pantry as well as the spices Ihad on hand.
And then using the new projecttab on the sidebar, I created a
new project that I labeled menuplanning.
(15:25):
This is where I create andorganize my weekly menus.
In this new project labeled menuplanning, I uploaded the
documents that I had downloadedfrom the previous chat into this
menu planning project.
So having those documentsuploaded into this set project
area allows chat GPT toregularly reference my pantry
(15:48):
and the spices that I have onhand when creating menus.
So long as I prompt it.
To do so, you can also create adocument of all of your dietary
rules and then upload that tothe meal planning project to
help ensure nothing isforgotten.
This is super, super handy whenyou are working within rigid
(16:09):
specific protocols or macrotargets.
I then asked chat GPT to createa meal plan that utilized my
dietary rules that I haddetermined in step one, but also
took into account what I alreadyhad on hand.
So you'll open up the chat boxin the menu planning project.
(16:31):
After you have uploaded thedocuments into that project,
then you can prompt it withsomething like plan meals with
120 grams of protein and 800grams of produce per person
daily breakfast serves four,lunch serves, one.
Dinner serves four.
Eliminate gluten or almondslimit sugar to 15 grams a day.
(16:55):
These are my dietary rules forall meals.
Use my pantry and freezerinventory to facilitate menu
planning and build a five daymenu that uses up these
ingredients first whilefollowing my dietary rules.
So it'll quickly spit out a menuplan and you will want to do due
diligence and go over it toensure that all the rules are
(17:18):
followed.
As you're doing this, you maydiscover that there are some
rules that you forgot to add in,or that maybe you need breakfast
for five days of the week, butnot seven, and you can just
tweak it, you know, saysomething to the effect of,
adjust the above menu plan withnew Rule X.
(17:41):
Okay.
That said, the more rules youhave, the harder it is for chat
GBT to, and you honestly to keeptrack of everything.
Sometimes it'll forget theserules and need reminding, but I
have found with uploading thedocuments into a separate
project, that it's doing areally good job of keeping that
(18:04):
in mind.
It's kind of like super trainingit or giving it a.
Advanced certification before itcomes as your assistant, so it
already knows some of the thingsto just reliably do.
If you feel it's forgotten somerules and it needs reminding,
you can go back and ask it tocheck its work.
It will often make theadjustments on its own.
(18:27):
You may also discover that inthat menu plan it's included a
food you don't like or maybe afood you cannot access where you
live, and just then follow upwith a prompt to replace that
item while continuing to adhereto the set list of dietary rules
that were given.
As you know, any adjustmentsthat you make may change the
nutrient density of that mealplan or the Mac.
(18:49):
Rows, right?
So you really wanna reinforce,you know, keep these rules top
of mind.
Make this substitution.
Now, once the baseline foods inthe menu plan are looking good
and you've ensured all of therules are followed, you can then
take those menu items and usechat GPT to suggest recipe
ideas.
(19:10):
And this is rule number four,going from ingredients to
recipes.
Now usually chat, GPT will spitout an ingredients based meal
such as salmon with broccoli andquinoa, right?
If it has not automatically donethis, ask it to do so.
And then you will prompt chatGPT to convert the ingredients
(19:33):
in the menu plan into actualrecipes using your pantry items,
as well as dietary rules.
For instance, because my promptis pretty specific with regards
to the amount of protein andproduce I want chat.
GPT spit out specificingredients and the amounts,
right?
So for example, dinner was 150grams of pork loin, a hundred
(19:56):
grams of roasted broccoli, ahundred grams of roasted
carrots, and 80 grams of bakedzucchini.
That's my ingredient list fromthere.
I want to create actual recipesthat I can use to not just feed
myself, but feed the entirefamily.
So then I generated a promptthat said, create dinner
(20:17):
recipes.
Using these ingredients, usingthese dinner ingredients, as
well as items in my pantry andspice cabinet inventory And it
generated several differentrecipes, like a mediterranean
spiced pork with halmi andgarlicy roasted vegetables.
(20:38):
A Moroccan pork with pumpkinbroccoli.
And Garlicy Greens, Asian stylepork with miso broccoli, and
sesame pumpkin.
As I've been playing with this,sometimes it'll spit out recipes
that sound super weird to me, orrecommend spice combinations
from my spice cabinet that I'mlike, there's no way in hell.
(21:01):
I'm gonna mix all of thattogether, but by and large, it
does keep the recipes relativelysimple with minimal ingredients
and very clear instructions onhow to cook the recipe that it
has suggested.
All of the recipes that it hassuggested that sounded good to
me, which honestly was most ofthem.
(21:22):
That I ended up making turnedout just fine, about as good as
any other random recipe youmight find on the internet, but
this was specially curated usingingredients I had on hand and
aligning with how I actuallywant to eat.
So it becomes much moreeffective for me to use chat GPT
(21:45):
to create my meal plan andprovide those recipes.
You can also swap one recipe foranother without wrecking the
whole week using this framework.
It's really quite easy to doonce you kind of see how things
are laid out.
Now when I am asking chat GPT tomake recipe ideas with the menu
(22:07):
given, I often will do this in anew chat within that meal
planning project, so that way mypantry and food rule theme with
ingredients alone for those menuplans stays uncluttered.
You may find as you.
(22:28):
Start making recipes thatingredients or suggestions feel
a little imbalanced.
Like for instance, once itsuggested that I have three
ounces of feta per person on asalad, or I was like, no, no,
that's not how I'm gonna get mycalcium today.
Or it may suggest way morecabbage for dinner than is
(22:49):
reasonable for a person to eatin any given sitting.
You can also prompt it to beginwith recipes that make use of
ingredients that you have inexcess of if like me, you tend
to collect too much of somethingbecause you didn't realize you
already had it.
Now, once you have your menuplan laid out and the recipes
(23:13):
look decent, ask chat GPT for aconsolidated grocery list.
Once that menu is set.
This is how that prompt canlook: based on this five day
meal plan.
Create a shopping list sorted bycategory, produce proteins,
pantry, dairy, frozen foods,combine repeated ingredients and
(23:34):
note the exact amounts.
You can customize this furtherby asking for quantities by meal
or for the week.
If you shop multiple days aweek, for instance, on Saturdays
as well as Wednesdays have itbreak up the list into two days.
Based upon your shopping days,you'll likely need to prompt it
to list your menus by weekdayrather than numerically, which
(23:57):
it's inclined to do.
And then once you create thatshopping list, you can also ask
it to mark pantry items that youalready have.
So you don't buy another damnjar of cumin.
This is really great fororganizing your shopping trips
because the only thing that isworse than meal planning is
realizing you've got to go backto the store for cilantro when
(24:17):
you're in the middle of makingdinner.
I did all of this using the.
Free version of chat, GPT.
That said, the more documentsyou create, the more you may
have to wait to complete thetask that you're trying to do.
Always avoid having chat.
GPT create images as this oftenblocks you from continuing
onward for several hours.
(24:38):
When you're using the freeversion as part of the algorithm
of addiction chat, GBT willalways ask you if you want
something else.
Avoid saying yes.
To its suggestions, unless it'sactually a really good idea and
feels essential to do so.
If you're not sure, ask forclarification first.
(25:00):
If you're not really sure whatthe value of a suggestion it's
making will offer you.
All of this will help keep thethread streamlined and
uncluttered with useless things.
Now rather than expecting AI tobe perfect from the first try,
do your best and tweak theinstructions as you go along.
Think of chat, GPT or whateveryour preferred AI is as the
(25:23):
brand new intern, or a child whoneeds to be taught a complicated
task from scratch.
While this may seem laborintensive, its ability to point
us in a really good direction.
From the get go is solid.
It just needs some fine tuningas you go along.
Overall it saves loads of timeover going through cookbooks or
(25:46):
Pinterest boards.
AI is familiar with populardietary protocols and books, so
if you're following somethinglike the Walls Protocol or a low
FODMAP Diet Chat, GPT can handlethis without.
Any problems at all, and that'sthe real genius here, is using
AI as a strategic partner tohelp you make achieving your
(26:09):
goals easier.
It isn't replacing your brain ordisregarding your taste buds,
it's just cutting down thefriction between your good
intentions and a dinner at thetable that you can be proud of.
You teach it your patterns.
What's in your pantry and yourgoals, and in return, it gives
(26:31):
you structure withoutperimenopausal tears.
So go ahead and play with it.
Start small.
Maybe ask it for suggestionsbased on what's currently in
your refrigerator, or have itspit out a full week of just
breakfast ideas.
That can be prepared in lessthan 10 minutes.
See how far you can getutilizing chat GPT to help you
(26:54):
with your meal planning beforethings go awry, because things
will always go awry in time.
And if there is something thatcan be amended to make it
easier, such as being reallybusy and having less time to
make dinners than you thought.
Go in, make adjustments to getback on track if the overall
(27:15):
benefit of utilizing AI in thisway remains favorable to you.
To make implementation of all ofthis easier, I've created a
document with the five rules aswell as suggested prompts to
implement those rules.
Check out the link in the shownotes to download the document
and give it a shot.
If you do give this a try.
I totally wanna hear how itgoes.
(27:38):
Drop me a comment, send me amessage, or tag me on social
media at Vibrance Nutrition withyour AI assisted creations, the
victories, the flops, everythingin between.
In today's World health ismaintained by eating
intentionally while keeping yoursanity intact in the process.
(27:59):
And I wanna know how it's goingfor you.
Stay salty, stay curious, andI'll see you next time.
If you have found some nuggetsof wisdom, make sure to
subscribe, rate and shareblasphemous nutrition with those
you care about as you navigatethe labyrinth of health advice
out there.
Remember, health is a journey,not a dietary dictatorship.
(28:23):
Stay skeptical, stay daring, andchallenge the norms that no
longer serve you.
If you've got burning questionsor wanna share your own flavor
of rebellion, slide into my dms.
Your stories fuel me, and I lovehearing them.
Thanks again for tuning intoBlasphemous Nutrition.
Until next time, this is Aimeesigning off, reminding you that
(28:45):
truth is nuanced and any dishcan be made better with a little
bit of sass.
The following episode containsoutrageous amounts of feta
cheese, phallic adjacentsquashes, the 44th president,
and ask kissing artificialintelligence.
For listeners with Victoriansensibilities, please keep
smelling salts at the ready.
Hey Rebels.
Welcome to BlasphemousNutrition.
Consider this podcast yourpantry full of clarity,
(00:21):
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I am Aimee, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
experience.
I'm here to share a more nuancedtape.
On living and eating well tosustain and recover your health.
(00:42):
If you found most health adviceto be so generic is to be
meaningless or so extreme thatit's unrealistic.
And you don't mind theoccasional F-bomb, you've come
to the right place.
From dissecting the latestnutrition trends to breaking
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
(01:05):
confusion and empower you tohave the health you need to live
a life you love.
Now, let's get started.
Welcome back to BlasphemousNutrition.
I'm your host Aimee, a doubledegreed nutritionist who lifts
weights solely to carry all mygrocery bags up four flights of
stairs in one trip.
(01:26):
These days chat, GPT now knowsmore about my spice cupboards
than my husband does.
It's been a seriously helpfultool in eliminating the extra
labor of meal planning fornutrient density without the
food boredom.
And today I am going to show youmy exact process to make AI work
(01:47):
for you in this regard.
In a culture where we arepressed for time and quick
options are highly processed,meal planning becomes an
essential tool in the toolkit ofanyone trying to consistently
improve their diet.
For the sake of their health tomanage diseases like diabetes or
to simply maintain the healththat they have.
(02:08):
However, it often feels like anextra job that eats up all of
your free time without the bonusof a paycheck.
Even for those of us who focuson food for a living meal,
planning can easily consumehours of our weekend, and that's
not including the shopping andactual prep work.
(02:29):
I imagine you can totallyrelate; maybe you have a
bookcase full of gorgeouscookbooks that you'd love to
work through, but it is way toooverwhelming.
Perhaps your struggle is in anunorganized kitchen that makes
it hard to know what you have onhand and what you need to buy.
Kitchen cabinets and pantriesare often deep and therefore
(02:51):
difficult to utilizeefficiently, especially if you
are short like I am.
This can lead to accidentallyowning six bottles of soy sauce
and three tubs of half eatenpeanut butter.
And yeah, I am talking frompersonal experience.
All of this is made even worsewhen you follow influencers on
(03:13):
social media who post picturesof their gorgeous fridges filled
with perfect containers ofmeasured portions, stunningly
decorated meals, or offersuggestions with an ingredients
list that's as long as your arm.
They make it look easy.
But if you tried this yourself,you know it's anything but.
(03:33):
Between recipes you may havesaved on Instagram, your ever
expanding Pinterest menu ideaboard, and the collection of
downloadable recipe books you'vegathered over the years.
It quickly becomes overwhelmingto figure out what to make each
week.
Analysis paralysis is very, veryreal.
(03:54):
Enter chat, GP.
You can easily use AI as a savvyassistant to organize your
pantry, your favorite recipesand your nutrition requirements
to lay out meal ideas that getyou going and tweak it along the
way.
As your needs change, yourkitchen contents shift or food
boredom begins to set in.
(04:15):
For my personal nutrition, I'vetracked my food intake
periodically for long enough andoften enough that I know what
nutrients I tend to fall shortin, based upon my typical eating
habits.
I usually aim to fill several ofthese gaps with my snack
choices, which are much easierto habitually lock in without
(04:37):
creating meal, boredom, and likeeveryone else in the world, I
have weeks where I'm on point.
Weeks where I am way off track.
If I'm stressed or otherwiseburned out.
My desire to meal plan and cookgoes straight out the window and
my nutrition ends up suffering.
I also suffer from a very.
(04:59):
Severe case of food, boredom.
So eating the same style orflavor or type of food more than
a couple times a week sets offthis rebellious streak in me
that rivals any moody teenageryou may know.
To break outta the latest rutwithout learning a completely
new set of cooking skills.
(05:21):
I created a formula to put intochat GBT to help me create meals
at home without adding to myspice collection, my overstocked
pantry, or eating up hours of mytime hunting down new recipes.
This is still a work in progressfor me, but I'm really liking
what I'm seeing thus far.
(05:42):
So here are my five rules.
To using chat GPT as your mealplanning guru, they are as
follows.
Number one, start with yourpurpose in mind.
Number two, take inventory.
Number three, add any protocolsand preferences.
(06:05):
Number four, go from ingredientsto recipes.
And number five, finish with ashopping list.
So rule number one, you want todesign with your purpose in
mind.
In order for this to work, youhave to have a clear intention
so that you can train, chat, GPTto do its job correctly.
(06:26):
So think about the ultimate goalin your meal planning.
Do your nutrition goals includehaving a set amount of vegetable
servings per day?
Maybe you have specific proteinrequirements or dietary
limitations.
All of these provide guardrailsfor GPT to create a customized
meal plan that will actuallywork for you.
And the more specific yourgoals, the more chat GPT can be
(06:49):
of service.
In my situation, I'm looking tocreate a protein and produce
focused meal plan without glutenor soy.
Very loosely based off of thewalls protocol, but adjusted to
include eggs.
Beans seeds and nuts.
And while I typically preparebreakfast and lunch for myself,
(07:11):
my dinner needs to serve forpeople.
And this must be represented inany shopping list I have
created.
So keep your goals and yournutrition objectives in mind as
you proceed to the next step, asthese will determine the rules
that you give to chat.
GPT.
Here is an example prompt: create a seven day menu plan (07:29):
undefined
using the following dietaryrules.
Seafood three times a week, fiveservings of vegetables and two
fruits per day.
Include two servings of darkgreen vegetables and one serving
of berries per day.
Aim for at least 110 grams ofprotein per day with no more
(07:50):
than 10 grams of added sugar inthe meal plan.
No gluten or sesame.
So that is similar to what Ithrew into chat GBTI was very,
very specific.
Most people, I suspect, will notbe that granular with their meal
planning goals.
Here are some other prompt ideasthat you may want to use for
(08:12):
yourself.
One, using leftovers on purpose.
So here's a prompt that youcould use.
Make me a five day dinner planwhere every recipe creates
leftovers that turn intosomething new the next day.
For example, roast chicken tochicken tacos to chicken soup.
Focus on protein and produce,exclude onions and garlic.
(08:36):
Or if you have limited time, youcan have chat GPT.
Create a menu plan based onbatch cooking.
Here is a prompt (08:43):
plan a week of meals where I batch cook two
proteins and use them acrossfive days of dinners.
Keep prep minimal and show mehow to mix up flavors for
variety.
If you have an overstuffedfreezer of things you've largely
forgotten about, you can usechat GPT to help you work
(09:06):
through all of those items.
Same thing holds for the pantry,right?
So here is a prompt that you canuse as a freezer clean out
challenge.
Using my freezer inventory, makeme a seven day dinner plan that
prioritizes these ingredientsFirst.
Keep meals under 30 minutes andhigh in protein and produce.
(09:26):
Create a shopping list only forthe extras I need.
If you really wanna have homecooked meals, but you're super
short on time chat, GPT can beyour savior.
Here's a prompt for some quickwins.
During weeknights, create a fiveday dinner plan where every meal
takes 20 minutes or less, usesone pan or one pot, and has at
(09:46):
least 25 grams of protein perserving includes sides that use
mostly pantry staples.
Additionally you can train,chat, CPT to have recipes that
are specifically intended tofeed the whole family at dinner,
but maybe only include enoughfor you.
(10:07):
At lunch, a prompt in thatscenario might look like this.
Plan, five days of meals,breakfast for two, lunch for
one.
Dinner for four lunches shouldbe easy.
High protein meals that don'trequire reheating.
Dinners should use someoverlapping ingredients for
efficiency.
(10:30):
If your family is super intotheme nights chat, GPT will
totally create some fun themedmenu plans for you.
You can ask it for a seven daydinner plan based upon themes
like meatless Monday, tacoTuesday, sheet Pan Thursday,
seafood Saturday, leftoverSunday, right?
And then if there's any otherparameters you want.
(10:52):
To include in your menu planwith regards to your specific
nutrition needs, and you canenter that in there as well.
For those of you who are really,really working on combating the
increase of your grocery bill,use chat GPT to create a more
budget friendly batch plan.
(11:14):
In this scenario, you will wannalet chat GPT know where you live
because it will be able toestimate.
The grocery prices in your area.
For instance, if you live in St.
Louis, Missouri, your groceryprices will not cost the same as
if you live in London, England,right?
So a budget friendly promptmight look like.
(11:37):
Plan five days of dinner forfour people.
Costing no more than 200 poundsper week.
Focus on affordable proteins andseasonal produce for October in
London, England.
Show me how to cook once and eattwice wherever possible.
If you are like me and you hoardfood and you have an overflowing
(12:02):
pantry list and a freezer thatis just filled to the brim,
prompt chat, GPT, to useingredients from that inventory
first, for instance.
Referencing my pantry list,create a five day menu using
mostly what I already have,highlight which meals I can make
(12:24):
immediately with zero extrashopping.
And then because life is in fluxand things change, chat, GPT is
perfect for any adjustments youcan make.
Here's a great example forgardeners.
Update my five day meal.
Plan to include a bumper crop ofzucchini and an extra jar of
(12:45):
Dijon mustard.
Replace or modify existingrecipes, so these ingredients
get used up first.
Keep meals high in protein andproduce under 30 minutes in prep
length and consistent with mydietary rules.
Include recipe ideas or swapswhere these ingredients actually
make sense.
(13:07):
So use this whenever lifechanges your ingredients, right?
You get a new CSA box or thatbumper crop of zucchini, or
maybe you go to Costco and in afever state, you just get a
little bit too excited and comehome with more than you bargain
for.
Adding these ingredients andhaving chat GPT help you adapt
(13:30):
your plan instead of restartingfrom scratch will help you keep
your fridge from becoming aproduce graveyard.
Now, some of these above promptssegue into rule number two.
Know and use what you alreadyhave.
And this goes to the inventory.
The first thing that I did forthis project was to open up my
(13:53):
pantry and my spice cupboards,and that is intentionally
multiple cupboards.
And I took inventory.
Do this with your freezer aswell, because we both know
you've had that bag of frozenpeas in there since Obama's
first term, and it is time touse'em up.
I entered my inventory into chatGPT in no specific order, and I
(14:17):
actually did this by taking apicture of a handwritten list I
had made and then asking it tolist out all of the ingredients
that I had written by hand.
There were some mistakes that itmade because I have very poor
penmanship and I wrote small,but going through, I would say
it probably got about 85% of thelist correctly.
(14:38):
You can also type all of youringredients into the chat box
and then ask it to reorganizethe list of ingredients.
That you've entered bycategories.
It will then compile them intospecific categories such as
grains, condiments, oils, cannedgoods, and so on.
But if there are specificcategories that you want used,
all you have to do is justprompt chat, GPT to use them.
(15:01):
Once my inventory list wascreated, I asked chat GPT to
create a downloadable document,listing all of the items in my
pantry as well as the spices Ihad on hand.
And then using the new projecttab on the sidebar, I created a
new project that I labeled menuplanning.
(15:25):
This is where I create andorganize my weekly menus.
In this new project labeled menuplanning, I uploaded the
documents that I had downloadedfrom the previous chat into this
menu planning project.
So having those documentsuploaded into this set project
area allows chat GPT toregularly reference my pantry
(15:48):
and the spices that I have onhand when creating menus.
So long as I prompt it.
To do so, you can also create adocument of all of your dietary
rules and then upload that tothe meal planning project to
help ensure nothing isforgotten.
This is super, super handy whenyou are working within rigid
(16:09):
specific protocols or macrotargets.
I then asked chat GPT to createa meal plan that utilized my
dietary rules that I haddetermined in step one, but also
took into account what I alreadyhad on hand.
So you'll open up the chat boxin the menu planning project.
(16:31):
After you have uploaded thedocuments into that project,
then you can prompt it withsomething like plan meals with
120 grams of protein and 800grams of produce per person
daily breakfast serves four,lunch serves, one.
Dinner serves four.
Eliminate gluten or almondslimit sugar to 15 grams a day.
(16:55):
These are my dietary rules forall meals.
Use my pantry and freezerinventory to facilitate menu
planning and build a five daymenu that uses up these
ingredients first whilefollowing my dietary rules.
So it'll quickly spit out a menuplan and you will want to do due
diligence and go over it toensure that all the rules are
(17:18):
followed.
As you're doing this, you maydiscover that there are some
rules that you forgot to add in,or that maybe you need breakfast
for five days of the week, butnot seven, and you can just
tweak it, you know, saysomething to the effect of,
adjust the above menu plan withnew Rule X.
(17:41):
Okay.
That said, the more rules youhave, the harder it is for chat
GBT to, and you honestly to keeptrack of everything.
Sometimes it'll forget theserules and need reminding, but I
have found with uploading thedocuments into a separate
project, that it's doing areally good job of keeping that
(18:04):
in mind.
It's kind of like super trainingit or giving it a.
Advanced certification before itcomes as your assistant, so it
already knows some of the thingsto just reliably do.
If you feel it's forgotten somerules and it needs reminding,
you can go back and ask it tocheck its work.
It will often make theadjustments on its own.
(18:27):
You may also discover that inthat menu plan it's included a
food you don't like or maybe afood you cannot access where you
live, and just then follow upwith a prompt to replace that
item while continuing to adhereto the set list of dietary rules
that were given.
As you know, any adjustmentsthat you make may change the
nutrient density of that mealplan or the Mac.
(18:49):
Rows, right?
So you really wanna reinforce,you know, keep these rules top
of mind.
Make this substitution.
Now, once the baseline foods inthe menu plan are looking good
and you've ensured all of therules are followed, you can then
take those menu items and usechat GPT to suggest recipe
ideas.
(19:10):
And this is rule number four,going from ingredients to
recipes.
Now usually chat, GPT will spitout an ingredients based meal
such as salmon with broccoli andquinoa, right?
If it has not automatically donethis, ask it to do so.
And then you will prompt chatGPT to convert the ingredients
(19:33):
in the menu plan into actualrecipes using your pantry items,
as well as dietary rules.
For instance, because my promptis pretty specific with regards
to the amount of protein andproduce I want chat.
GPT spit out specificingredients and the amounts,
right?
So for example, dinner was 150grams of pork loin, a hundred
(19:56):
grams of roasted broccoli, ahundred grams of roasted
carrots, and 80 grams of bakedzucchini.
That's my ingredient list fromthere.
I want to create actual recipesthat I can use to not just feed
myself, but feed the entirefamily.
So then I generated a promptthat said, create dinner
(20:17):
recipes.
Using these ingredients, usingthese dinner ingredients, as
well as items in my pantry andspice cabinet inventory And it
generated several differentrecipes, like a mediterranean
spiced pork with halmi andgarlicy roasted vegetables.
(20:38):
A Moroccan pork with pumpkinbroccoli.
And Garlicy Greens, Asian stylepork with miso broccoli, and
sesame pumpkin.
As I've been playing with this,sometimes it'll spit out recipes
that sound super weird to me, orrecommend spice combinations
from my spice cabinet that I'mlike, there's no way in hell.
(21:01):
I'm gonna mix all of thattogether, but by and large, it
does keep the recipes relativelysimple with minimal ingredients
and very clear instructions onhow to cook the recipe that it
has suggested.
All of the recipes that it hassuggested that sounded good to
me, which honestly was most ofthem.
(21:22):
That I ended up making turnedout just fine, about as good as
any other random recipe youmight find on the internet, but
this was specially curated usingingredients I had on hand and
aligning with how I actuallywant to eat.
So it becomes much moreeffective for me to use chat GPT
(21:45):
to create my meal plan andprovide those recipes.
You can also swap one recipe foranother without wrecking the
whole week using this framework.
It's really quite easy to doonce you kind of see how things
are laid out.
Now when I am asking chat GPT tomake recipe ideas with the menu
(22:07):
given, I often will do this in anew chat within that meal
planning project, so that way mypantry and food rule theme with
ingredients alone for those menuplans stays uncluttered.
You may find as you.
(22:28):
Start making recipes thatingredients or suggestions feel
a little imbalanced.
Like for instance, once itsuggested that I have three
ounces of feta per person on asalad, or I was like, no, no,
that's not how I'm gonna get mycalcium today.
Or it may suggest way morecabbage for dinner than is
(22:49):
reasonable for a person to eatin any given sitting.
You can also prompt it to beginwith recipes that make use of
ingredients that you have inexcess of if like me, you tend
to collect too much of somethingbecause you didn't realize you
already had it.
Now, once you have your menuplan laid out and the recipes
(23:13):
look decent, ask chat GPT for aconsolidated grocery list.
Once that menu is set.
This is how that prompt canlook: based on this five day
meal plan.
Create a shopping list sorted bycategory, produce proteins,
pantry, dairy, frozen foods,combine repeated ingredients and
(23:34):
note the exact amounts.
You can customize this furtherby asking for quantities by meal
or for the week.
If you shop multiple days aweek, for instance, on Saturdays
as well as Wednesdays have itbreak up the list into two days.
Based upon your shopping days,you'll likely need to prompt it
to list your menus by weekdayrather than numerically, which
(23:57):
it's inclined to do.
And then once you create thatshopping list, you can also ask
it to mark pantry items that youalready have.
So you don't buy another damnjar of cumin.
This is really great fororganizing your shopping trips
because the only thing that isworse than meal planning is
realizing you've got to go backto the store for cilantro when
(24:17):
you're in the middle of makingdinner.
I did all of this using the.
Free version of chat, GPT.
That said, the more documentsyou create, the more you may
have to wait to complete thetask that you're trying to do.
Always avoid having chat.
GPT create images as this oftenblocks you from continuing
onward for several hours.
(24:38):
When you're using the freeversion as part of the algorithm
of addiction chat, GBT willalways ask you if you want
something else.
Avoid saying yes.
To its suggestions, unless it'sactually a really good idea and
feels essential to do so.
If you're not sure, ask forclarification first.
(25:00):
If you're not really sure whatthe value of a suggestion it's
making will offer you.
All of this will help keep thethread streamlined and
uncluttered with useless things.
Now rather than expecting AI tobe perfect from the first try,
do your best and tweak theinstructions as you go along.
Think of chat, GPT or whateveryour preferred AI is as the
(25:23):
brand new intern, or a child whoneeds to be taught a complicated
task from scratch.
While this may seem laborintensive, its ability to point
us in a really good direction.
From the get go is solid.
It just needs some fine tuningas you go along.
Overall it saves loads of timeover going through cookbooks or
(25:46):
Pinterest boards.
AI is familiar with populardietary protocols and books, so
if you're following somethinglike the Walls Protocol or a low
FODMAP Diet Chat, GPT can handlethis without.
Any problems at all, and that'sthe real genius here, is using
AI as a strategic partner tohelp you make achieving your
(26:09):
goals easier.
It isn't replacing your brain ordisregarding your taste buds,
it's just cutting down thefriction between your good
intentions and a dinner at thetable that you can be proud of.
You teach it your patterns.
What's in your pantry and yourgoals, and in return, it gives
(26:31):
you structure withoutperimenopausal tears.
So go ahead and play with it.
Start small.
Maybe ask it for suggestionsbased on what's currently in
your refrigerator, or have itspit out a full week of just
breakfast ideas.
That can be prepared in lessthan 10 minutes.
See how far you can getutilizing chat GPT to help you
(26:54):
with your meal planning beforethings go awry, because things
will always go awry in time.
And if there is something thatcan be amended to make it
easier, such as being reallybusy and having less time to
make dinners than you thought.
Go in, make adjustments to getback on track if the overall
(27:15):
benefit of utilizing AI in thisway remains favorable to you.
To make implementation of all ofthis easier, I've created a
document with the five rules aswell as suggested prompts to
implement those rules.
Check out the link in the shownotes to download the document
and give it a shot.
If you do give this a try.
I totally wanna hear how itgoes.
(27:38):
Drop me a comment, send me amessage, or tag me on social
media at Vibrance Nutrition withyour AI assisted creations, the
victories, the flops, everythingin between.
In today's World health ismaintained by eating
intentionally while keeping yoursanity intact in the process.
(27:59):
And I wanna know how it's goingfor you.
Stay salty, stay curious, andI'll see you next time.
If you have found some nuggetsof wisdom, make sure to
subscribe, rate and shareblasphemous nutrition with those
you care about as you navigatethe labyrinth of health advice
out there.
Remember, health is a journey,not a dietary dictatorship.
(28:23):
Stay skeptical, stay daring, andchallenge the norms that no
longer serve you.
If you've got burning questionsor wanna share your own flavor
of rebellion, slide into my dms.
Your stories fuel me, and I lovehearing them.
Thanks again for tuning intoBlasphemous Nutrition.
Until next time, this is Aimeesigning off, reminding you that
(28:45):
truth is nuanced and any dishcan be made better with a little
bit of sass.
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