September 3, 2025 • 13 mins
In this episode, we explore the benefits of using AI for meal planning and making your favorite recipes macro friendly. We discuss how AI can reduce decision fatigue and streamline the meal prep process by providing customized meal plans, grocery lists, and recipe modifications to fit nutritional goals. Tune in to learn practical tips for leveraging AI to enhance your nutrition habits and save time.
00:27 The Challenge of Meal Planning
01:00 Using AI for Meal Planning
02:48 Practical Example of AI Meal Planning
05:32 Using AI to Modify Recipes
08:45 The Importance of Simplicity in Nutrition
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Hey everyone.
It's Joe and welcome back to theBooster Metabolism after age 30
podcast.
Like I said, I'm Joe and I'mhere with one of our coaches
Janine.
And today we're gonna be talkingabout something that can save
you tons of time and stress anddecision fatigue when it comes
to eating healthy.
And that is how to use chat, GPTor AI to make meal planning and
(00:24):
tracking your macros so mucheasier.
Janine, do you wanna talk aboutwhy this is important?
Absolutely.
Meal planning is one of thebiggest challenges we see with
our clients, especially whenthey're following just a macro
approach and the spectrum's kindof wide open.
Just hit your protein, carb, andfat goal and stay, around a
(00:44):
certain calorie range.
And people know what their goalsare.
But when it comes to figuringout what to eat, that's where
just it becomes overwhelming.
And the cool thing is AI toolslike Chat, GBT can actually help
simplify the process.
Yeah, so I stumbled upon thissummer, just getting really
overwhelmed with analysisparalysis, decision fatigue,
(01:10):
spending.
Way too much time agonizing overwhich recipes to make which
would be the best.
And finally what I just use Chattwo as my decision maker, it
really helps with the decisionfatigue.
And then all the tedious stepsthat go into meal planning.
So this summer, one thing I did,i've realized that I love to use
(01:31):
JA PT for is for quick mealplanning.
And the way I use it is, let'ssay it's a Sunday and I'm
staring at my fridge thinking,what the heck are we gonna make
for dinner and for lunches thisweek, or for breakfast and
dinners?
And so I just literally tell Ja,GBT hey.
I need to make this amount ofmeals this week.
(01:51):
Here are the ingredients Ialready have.
Here's my general macro goal.
For example, I need to get 120grams of protein per day with
balanced carbs and moderate fat.
I might even tell it how manycarbs and fats I have, or I just
wanna make.
Five dinners this week with 30grams of protein each.
And again here's how many mealsI wanna prep.
(02:13):
And then here's how manyservings per meal I need.
I'd have four people in myfamily, so it might be, each
meal needs to have fourservings.
So there's enough for the wholefamily.
And so within a few minutes.
It will give me a plan thatmatches my goals, uses
ingredients I already have, ormake me a shopping list of all
(02:35):
the ingredients I still need toget to make my meals and.
It just takes away so much ofthe guesswork and the tedious
planning that goes into evengetting to the grocery store.
So I'll give an example here ofwhat you might get out of chat,
GPT if you used it for thispurpose.
So let's say I might have somechicken breasts in the freezer,
(02:58):
some ground Turkey.
I know I've got rice, I've gotsome bucan of black beans in the
pantry.
Broccoli, maybe I have somepeppers leftover from the prior
week in Greek yogurt, and I tellChad, GBTI need five dinners
with about 30 grams of proteineach, 400 to 500 calories per
serving.
(03:19):
And then I might get a menu likeTurkey and taco bowls with rice
and beans.
It will give me a recipe and howto prep it.
Chicken stir fry with veggiesand jasmine rice might be the
next meal.
Chicken salad with Greek yogurt.
They made into wraps, Turkeychili and then sheet pan chicken
fajitas that, that might be whatit comes up with, those
(03:40):
ingredients.
And it will give me a grocerylist.
If I ask it to.
It will also give me like a prepschedule and how much time, I
need to set aside to prep eachof these meals.
And then I'm not spending hoursscrolling Pinterest.
Or on Google, and I just have aplan that has been given to me
(04:02):
and it literally takes aboutfive minutes.
And then really all I have to dois execute.
And again, it's not that Icouldn't do these things on my
own, I just find left to my owndevices.
I would spend an hour onPinterest just trying to find
the perfect recipe.
And then to convert that into ashopping list.
We're talking tons of mentalenergy again before I even get
(04:23):
to the grocery store or startthe food prep process.
So I really use it, when I amfeeling overwhelmed and I want
to make food, and I just, thatwhole conundrum when you stare
at the fridge and say what am Igonna make for dinner?
It will solve that for me.
So I love it.
I treat it like my boss, andthen all I have to do is
(04:44):
execute.
So that's my favorite way.
I don't do this every week, butagain, when I get in a real.
Pickle or I just want to feelorganized going into the week or
even a day.
Even, it can even be likelunchtime and I know I've got
some ingredients at home and Idon't have any creative ideas.
I've spent all my mental energygetting work tasks done or
(05:05):
getting the kids from here tothere.
It will just tell me what tomake for dinner and it will do
the guesswork for me.
So that's how I've been using itto make nutrition easier and to
cut out on eating out, and alsojust reduce the mental fatigue.
But Janine, I know you haveanother.
(05:25):
Creative way of using chat GPTto make macro tracking and
following your macros easier.
So lay it on us.
Yeah, so I don't really use itso much for a meal plan, but
what I do like to use it for is,I think we all have that, one
recipe that we just love and nowthat we're really paying
attention to our health and,nutrition, maybe it doesn't feel
(05:47):
like that recipe is that.
Gonna fit into those goals thatwe have, right?
And so you can take that recipeand put it in chat, GPT, and ask
it to make some adjustments toit to meet your nutritional
goals.
And that's what I love about it.
So say you find, or you have,your mom's lasagna recipe that
(06:08):
she made and you love it.
But you wanna try to make it,like I said, fit more into your
goals.
You can.
Literally take the recipe, putit into chat GBT and say, make
this higher in protein.
Keep it under four 50 caloriesper serving and reduce the fat
content.
And maybe you even tell it whatyou wanna reduce the fat content
below and it might suggestswapping and ground Turkey for
(06:30):
beef.
Maybe using cottage cheese orGreek yogurt instead of the
ricotta adding in extra veggies.
And all of a sudden your lasagnarecipe becomes more balanced
that actually supports yourgoal.
And that's one way that I loveto use it.
Another way is maybe you want asmoothie, but you don't wanna
blow through your carbs firstthing in the morning.
(06:52):
You can paste that recipe intochat GBT and say, make it higher
in protein and under 20 grams ofcarbs.
And so you know, it, it willthen give you more suggestions
to swap in different things orswap out different things to fit
into the goals that you're.
You're seeking, so you're notstuck guessing.
And I think that's what's hardis sometimes we don't wanna
(07:12):
break away from those recipes orthose foods that we like, but we
are open to maybe finding waysto make them a little bit
healthier or more balanced tofit our goals.
And so that's how I really liketo use chat, GBT.
You can put any recipe into itand ask and just continue to
drill down it, just like youwere talking about the meal plan
of, okay, if it tells you toswap it out for something but
(07:32):
you don't like that, maybe youdon't like Greek yogurt, you can
say gimme another alternativefor Greek yogurt.
And you just keep going downthat path until you find exactly
what you want.
Yeah.
I love this.
I haven't tried this yet.
I definitely will.
When I do have time to cook andcook recipes, I want they're not
always the healthiest.
There are some cookbooks that Iparticularly love that are not
(07:55):
macro based.
But the food's really good.
And so I think this is a greatway to keep some flexibility in
your nutrition plan.
So you're still.
Getting to make all the recipesyou love and your comfort foods,
but you're just coming up with,not you, but someone else.
Again, all you have to do isexecute, is figuring out how to
(08:18):
make it healthier and again,this could save hours of work
that you might spend in myFitnessPal or nutrition app or
on your own trying to figureout, if I sub ground Turkey for
ground beef, how many fat gramsdoes that save me?
Or how much does that increasethe protein?
You're just not stuck doing allthat.
That could be hours of work.
(08:39):
While it might not be perfect,it gets you closer to your goal
in a very doable way.
So I guess almost from abehavioral or mindset
standpoint, let's talk about whythis matters.
Again, this is a huge.
Tip for our clients in a waythat can really help anyone
who's trying to improve theirnutrition habits.
(09:00):
Because so much of nutritionsuccess isn't about motivation,
it's about implementation andabout having systems and
simplicity.
And so the easier you can makethings for yourself, the more
likely you are to stick with itif you love the idea of meal
planning and knowing what you'regonna make and ha going to the
grocery store once a week tomake, a certain number of meals,
(09:22):
but it takes you three hours todo that.
Who has three hours of extratime, and if something can
literally do it for you in fiveor 10 minutes, that's a big win
and that's a big time savings.
What are your thoughts, Janine?
Yeah, no, exactly.
I agree with that.
And I think one thing.
To note is a lot of times ourclients will say I just, don't
(09:44):
wanna eat the same thing everysingle week.
I don't wanna eat the samebreakfast week to week.
But again, they start gettingstressed of okay, if I'm not
gonna eat this breakfast, what'sa different breakfast that's
still gonna meet?
My nutritional goals and you canutilize chat GBT to really help
you figure out some variety.
So some people are okay eatingthe same thing for breakfast and
lunch every day, and some peoplewant more variety and, but when
(10:07):
our clients, I have, just frommy experience, when clients
don't know how to.
It.
It's just a struggle.
And like you said, I think a lotof it comes back to time and
having to spend hours scrolling,finding different recipes,
figuring it out when they canjust take one that they know
that they like, throw it intochat, GBT, ask it to make some
adjustments so it's fits intotheir goals.
(10:29):
It just makes it so much easier.
And let's face it, we're allbusy with careers, with family,
with relationships.
And so the things, if we can usetools like chat GBT to take out,
just the monotony of having togo through all of the recipe and
figure it out on your own.
Why wouldn't you use that?
Yeah.
Yeah.
And we, at the end of the day, Ithink we're all creatures of
(10:49):
habit.
Like you said, if my biggest tipto someone who is looking to
change their nutrition is to notcompletely overhaul everything
and start eating all new foods,it would be take foods that you
know, that you love and see howyou can make them a little bit
healthier.
Absolutely.
Or have a little bit moreprotein and be a little bit
more.
Macro balanced, and this is justa really easy way to do that
(11:11):
that frankly, we didn't reallyhave access to before.
You could buy healthy cookbookslike, or, all your favorites
made healthier, but this kind oftakes it to the next level.
So yeah, I know that AI and chatGPT, maybe everyone doesn't love
it, but let's use these toolsfor our benefit where we can.
Yeah.
Again, if you've been feelingoverwhelmed with meal planning
(11:33):
or struggling to hit yourmacros, try using GPT as your
meal planning assistant.
Give it your ingredients, giveit your goals and your servings,
and it let it do the hard workand the heavy lifting, it's
basically like having anutrition assistant right at
your fingertip.
And that's what's nice about ittoo.
Yeah.
And like Janine said, you canalways use it to tweak recipes
(11:55):
to make them healthier andhigher in protein and more
aligned with your calorie goals.
So all good uses of this newtool that we have.
So we hope that this episodegives you some practical ideas
for how to use technology tomake life and healthy eating
easier.
Thanks for tuning in and untilnext time, stay consistent with
(12:17):
those nutrition goals we'll talkto you next time.
Thanks.
Hey everyone.
It's Joe and welcome back to theBooster Metabolism after age 30
podcast.
Like I said, I'm Joe and I'mhere with one of our coaches
Janine.
And today we're gonna be talkingabout something that can save
you tons of time and stress anddecision fatigue when it comes
to eating healthy.
And that is how to use chat, GPTor AI to make meal planning and
(00:24):
tracking your macros so mucheasier.
Janine, do you wanna talk aboutwhy this is important?
Absolutely.
Meal planning is one of thebiggest challenges we see with
our clients, especially whenthey're following just a macro
approach and the spectrum's kindof wide open.
Just hit your protein, carb, andfat goal and stay, around a
(00:44):
certain calorie range.
And people know what their goalsare.
But when it comes to figuringout what to eat, that's where
just it becomes overwhelming.
And the cool thing is AI toolslike Chat, GBT can actually help
simplify the process.
Yeah, so I stumbled upon thissummer, just getting really
overwhelmed with analysisparalysis, decision fatigue,
(01:10):
spending.
Way too much time agonizing overwhich recipes to make which
would be the best.
And finally what I just use Chattwo as my decision maker, it
really helps with the decisionfatigue.
And then all the tedious stepsthat go into meal planning.
So this summer, one thing I did,i've realized that I love to use
(01:31):
JA PT for is for quick mealplanning.
And the way I use it is, let'ssay it's a Sunday and I'm
staring at my fridge thinking,what the heck are we gonna make
for dinner and for lunches thisweek, or for breakfast and
dinners?
And so I just literally tell Ja,GBT hey.
I need to make this amount ofmeals this week.
(01:51):
Here are the ingredients Ialready have.
Here's my general macro goal.
For example, I need to get 120grams of protein per day with
balanced carbs and moderate fat.
I might even tell it how manycarbs and fats I have, or I just
wanna make.
Five dinners this week with 30grams of protein each.
And again here's how many mealsI wanna prep.
(02:13):
And then here's how manyservings per meal I need.
I'd have four people in myfamily, so it might be, each
meal needs to have fourservings.
So there's enough for the wholefamily.
And so within a few minutes.
It will give me a plan thatmatches my goals, uses
ingredients I already have, ormake me a shopping list of all
(02:35):
the ingredients I still need toget to make my meals and.
It just takes away so much ofthe guesswork and the tedious
planning that goes into evengetting to the grocery store.
So I'll give an example here ofwhat you might get out of chat,
GPT if you used it for thispurpose.
So let's say I might have somechicken breasts in the freezer,
(02:58):
some ground Turkey.
I know I've got rice, I've gotsome bucan of black beans in the
pantry.
Broccoli, maybe I have somepeppers leftover from the prior
week in Greek yogurt, and I tellChad, GBTI need five dinners
with about 30 grams of proteineach, 400 to 500 calories per
serving.
(03:19):
And then I might get a menu likeTurkey and taco bowls with rice
and beans.
It will give me a recipe and howto prep it.
Chicken stir fry with veggiesand jasmine rice might be the
next meal.
Chicken salad with Greek yogurt.
They made into wraps, Turkeychili and then sheet pan chicken
fajitas that, that might be whatit comes up with, those
(03:40):
ingredients.
And it will give me a grocerylist.
If I ask it to.
It will also give me like a prepschedule and how much time, I
need to set aside to prep eachof these meals.
And then I'm not spending hoursscrolling Pinterest.
Or on Google, and I just have aplan that has been given to me
(04:02):
and it literally takes aboutfive minutes.
And then really all I have to dois execute.
And again, it's not that Icouldn't do these things on my
own, I just find left to my owndevices.
I would spend an hour onPinterest just trying to find
the perfect recipe.
And then to convert that into ashopping list.
We're talking tons of mentalenergy again before I even get
(04:23):
to the grocery store or startthe food prep process.
So I really use it, when I amfeeling overwhelmed and I want
to make food, and I just, thatwhole conundrum when you stare
at the fridge and say what am Igonna make for dinner?
It will solve that for me.
So I love it.
I treat it like my boss, andthen all I have to do is
(04:44):
execute.
So that's my favorite way.
I don't do this every week, butagain, when I get in a real.
Pickle or I just want to feelorganized going into the week or
even a day.
Even, it can even be likelunchtime and I know I've got
some ingredients at home and Idon't have any creative ideas.
I've spent all my mental energygetting work tasks done or
(05:05):
getting the kids from here tothere.
It will just tell me what tomake for dinner and it will do
the guesswork for me.
So that's how I've been using itto make nutrition easier and to
cut out on eating out, and alsojust reduce the mental fatigue.
But Janine, I know you haveanother.
(05:25):
Creative way of using chat GPTto make macro tracking and
following your macros easier.
So lay it on us.
Yeah, so I don't really use itso much for a meal plan, but
what I do like to use it for is,I think we all have that, one
recipe that we just love and nowthat we're really paying
attention to our health and,nutrition, maybe it doesn't feel
(05:47):
like that recipe is that.
Gonna fit into those goals thatwe have, right?
And so you can take that recipeand put it in chat, GPT, and ask
it to make some adjustments toit to meet your nutritional
goals.
And that's what I love about it.
So say you find, or you have,your mom's lasagna recipe that
(06:08):
she made and you love it.
But you wanna try to make it,like I said, fit more into your
goals.
You can.
Literally take the recipe, putit into chat GBT and say, make
this higher in protein.
Keep it under four 50 caloriesper serving and reduce the fat
content.
And maybe you even tell it whatyou wanna reduce the fat content
below and it might suggestswapping and ground Turkey for
(06:30):
beef.
Maybe using cottage cheese orGreek yogurt instead of the
ricotta adding in extra veggies.
And all of a sudden your lasagnarecipe becomes more balanced
that actually supports yourgoal.
And that's one way that I loveto use it.
Another way is maybe you want asmoothie, but you don't wanna
blow through your carbs firstthing in the morning.
(06:52):
You can paste that recipe intochat GBT and say, make it higher
in protein and under 20 grams ofcarbs.
And so you know, it, it willthen give you more suggestions
to swap in different things orswap out different things to fit
into the goals that you're.
You're seeking, so you're notstuck guessing.
And I think that's what's hardis sometimes we don't wanna
(07:12):
break away from those recipes orthose foods that we like, but we
are open to maybe finding waysto make them a little bit
healthier or more balanced tofit our goals.
And so that's how I really liketo use chat, GBT.
You can put any recipe into itand ask and just continue to
drill down it, just like youwere talking about the meal plan
of, okay, if it tells you toswap it out for something but
(07:32):
you don't like that, maybe youdon't like Greek yogurt, you can
say gimme another alternativefor Greek yogurt.
And you just keep going downthat path until you find exactly
what you want.
Yeah.
I love this.
I haven't tried this yet.
I definitely will.
When I do have time to cook andcook recipes, I want they're not
always the healthiest.
There are some cookbooks that Iparticularly love that are not
(07:55):
macro based.
But the food's really good.
And so I think this is a greatway to keep some flexibility in
your nutrition plan.
So you're still.
Getting to make all the recipesyou love and your comfort foods,
but you're just coming up with,not you, but someone else.
Again, all you have to do isexecute, is figuring out how to
(08:18):
make it healthier and again,this could save hours of work
that you might spend in myFitnessPal or nutrition app or
on your own trying to figureout, if I sub ground Turkey for
ground beef, how many fat gramsdoes that save me?
Or how much does that increasethe protein?
You're just not stuck doing allthat.
That could be hours of work.
(08:39):
While it might not be perfect,it gets you closer to your goal
in a very doable way.
So I guess almost from abehavioral or mindset
standpoint, let's talk about whythis matters.
Again, this is a huge.
Tip for our clients in a waythat can really help anyone
who's trying to improve theirnutrition habits.
(09:00):
Because so much of nutritionsuccess isn't about motivation,
it's about implementation andabout having systems and
simplicity.
And so the easier you can makethings for yourself, the more
likely you are to stick with itif you love the idea of meal
planning and knowing what you'regonna make and ha going to the
grocery store once a week tomake, a certain number of meals,
(09:22):
but it takes you three hours todo that.
Who has three hours of extratime, and if something can
literally do it for you in fiveor 10 minutes, that's a big win
and that's a big time savings.
What are your thoughts, Janine?
Yeah, no, exactly.
I agree with that.
And I think one thing.
To note is a lot of times ourclients will say I just, don't
(09:44):
wanna eat the same thing everysingle week.
I don't wanna eat the samebreakfast week to week.
But again, they start gettingstressed of okay, if I'm not
gonna eat this breakfast, what'sa different breakfast that's
still gonna meet?
My nutritional goals and you canutilize chat GBT to really help
you figure out some variety.
So some people are okay eatingthe same thing for breakfast and
lunch every day, and some peoplewant more variety and, but when
(10:07):
our clients, I have, just frommy experience, when clients
don't know how to.
It.
It's just a struggle.
And like you said, I think a lotof it comes back to time and
having to spend hours scrolling,finding different recipes,
figuring it out when they canjust take one that they know
that they like, throw it intochat, GBT, ask it to make some
adjustments so it's fits intotheir goals.
(10:29):
It just makes it so much easier.
And let's face it, we're allbusy with careers, with family,
with relationships.
And so the things, if we can usetools like chat GBT to take out,
just the monotony of having togo through all of the recipe and
figure it out on your own.
Why wouldn't you use that?
Yeah.
Yeah.
And we, at the end of the day, Ithink we're all creatures of
(10:49):
habit.
Like you said, if my biggest tipto someone who is looking to
change their nutrition is to notcompletely overhaul everything
and start eating all new foods,it would be take foods that you
know, that you love and see howyou can make them a little bit
healthier.
Absolutely.
Or have a little bit moreprotein and be a little bit
more.
Macro balanced, and this is justa really easy way to do that
(11:11):
that frankly, we didn't reallyhave access to before.
You could buy healthy cookbookslike, or, all your favorites
made healthier, but this kind oftakes it to the next level.
So yeah, I know that AI and chatGPT, maybe everyone doesn't love
it, but let's use these toolsfor our benefit where we can.
Yeah.
Again, if you've been feelingoverwhelmed with meal planning
(11:33):
or struggling to hit yourmacros, try using GPT as your
meal planning assistant.
Give it your ingredients, giveit your goals and your servings,
and it let it do the hard workand the heavy lifting, it's
basically like having anutrition assistant right at
your fingertip.
And that's what's nice about ittoo.
Yeah.
And like Janine said, you canalways use it to tweak recipes
(11:55):
to make them healthier andhigher in protein and more
aligned with your calorie goals.
So all good uses of this newtool that we have.
So we hope that this episodegives you some practical ideas
for how to use technology tomake life and healthy eating
easier.
Thanks for tuning in and untilnext time, stay consistent with
(12:17):
those nutrition goals we'll talkto you next time.
Thanks.
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