I'm using AI to lose weight by eating more healthy

On a flight home from Washington D.C. I was eating a bag of peanut M&Ms and a family-sized Kit Kat bar while scrolling through my to-do list.

"Figure out a healthy lunch, snack and dinner plan" was an item I'd repeatedly postponed, week after week.

I was never in the mood for the vast amount of web research and toil it would take--sifting through mounds of ad-ladened, search-term optimized content marketing articles to figure out 21 healthy food options that were likely to result in a downgrade in lifestyle.

But then I found another to-do item, "Do something novel and useful with Gen AI weekly", so--obviously--it was time to double dip, get lazy, and once again ask software to do my homework for me.

It worked well and it worked fast. I iterated on the prompt a few times to cull out foods and preparations I didn't care for. The end result seemed both tasty and healthy, bringing in a number of super interesting options like Cauliflower rice and Zucchini noodles. I had the AI explain its healthy food recommendations and prepare a shopping list. Details in the appendix.

Beyond saving me a few hours of drudgery it actually enabled me to start a long delayed behavior change by doing the work I didn't want to do.

Put another way, AI took away my excuses.

So no more crying into my empty, family-sized Kit Kat wrapper.

At least, not tonight.

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APPENDIX A: How to generate a healthy meal plan

Here's the ChatGPT prompt, removing foods I don't care for:

• For each day of the 7 days of the week, suggest a lunch, snack and a dinner recipe that is healthy, low carb and which can facilitate weight loss. Avoid eggplant, raw pineapple, grits, cottage cheese, asparagus and lobster.

Here's my new AI-generated meal plan:

Monday:

Lunch: Greek Salad with Grilled Chicken

- Mixed greens, cucumber, cherry tomatoes, Kalamata olives, red onions, and feta cheese topped with grilled chicken. Dress with a red wine vinaigrette.

Snack: Celery Sticks with Almond Butter

- Crunchy celery sticks served with a side of almond butter for dipping.

Dinner: Zucchini Noodles with Pesto and Cherry Tomatoes

- Spiralized zucchini noodles tossed with homemade basil pesto and cherry tomatoes. Add grilled shrimp or chicken for added protein.

Tuesday:

Lunch: Cauliflower Fried Rice with Tofu

- Riced cauliflower sautéed with onions, peas, carrots, and scrambled eggs, seasoned with soy sauce, garlic, and ginger. Add cubed tofu for a protein boost.

Snack: Greek Yogurt with Berries and Chia Seeds

- A bowl of plain Greek yogurt topped with fresh berries and a sprinkle of chia seeds.

Dinner: Grilled Flank Steak with Chimichurri and Roasted Green Beans

- Marinated and grilled flank steak served with homemade chimichurri sauce and a side of roasted green beans.

Wednesday:

Lunch: Spinach and Goat Cheese Stuffed Portobello Mushrooms

- Portobello mushroom caps filled with sautéed spinach, garlic, and goat cheese, then baked until tender.

Snack: Cucumber Slices with Hummus

- Fresh cucumber slices served with a side of your favorite hummus.

Dinner: Baked Cod with Tomato and Olive Salsa, served with Steamed Broccoli

- Baked cod fillet topped with a fresh tomato and olive salsa, served with a side of steamed broccoli.

Thursday:

Lunch: Tuna Salad Lettuce Wraps

- Tuna salad made with canned tuna, diced celery, and mayonnaise, wrapped in large lettuce leaves.

Snack: Cherry Tomatoes and Mozzarella Cheese

- A small serving of cherry tomatoes paired with fresh mozzarella cheese.

Dinner: Stuffed Chicken Breast with Spinach and Feta

- Chicken breast stuffed with sautéed spinach, garlic, and feta cheese, baked until cooked through. Serve with a side of steamed green beans.

Friday:

Lunch: Caprese Salad with Avocado

- Sliced tomatoes, fresh mozzarella, and avocado, topped with fresh basil and a drizzle of balsamic glaze.

Snack: Mixed Nuts

- A handful of unsalted mixed nuts, including almonds, walnuts, and pistachios.

Dinner: Grilled Fish Tacos with Cabbage Slaw

- Grilled white fish served in lettuce cups with a tangy cabbage slaw and a dollop of Greek yogurt.

Saturday:

Lunch: Chicken and Avocado Salad

- Diced grilled chicken, avocado, cherry tomatoes, and red onions served over mixed greens with a lime-cilantro vinaigrette.

Snack: Bell Pepper Slices with Cream Cheese

- Bell pepper slices filled with a thin layer of cream cheese.

Dinner: Roasted Chicken with Rosemary and Lemon, served with Roasted Carrots

- Herb-roasted chicken with rosemary and lemon, served with a side of roasted carrots.

Sunday:

Lunch: Broccoli and Cheddar Frittata

- A frittata made with steamed broccoli, cheddar cheese, and eggs, baked until set.

Snack: Sliced Apple with Peanut Butter

- Sliced apple served with a side of peanut butter for dipping.

Dinner: Coconut Curry Chicken with Cauliflower Rice

- Chicken cooked in a rich coconut curry sauce made with tomatoes, onions, and spices, served over cauliflower rice.

APPENDIX B: How to assess and rank healthy meal options

While I'm not counting on AI to be accurate, I am interested in how it would assess the relative health benefits of some of the meals it suggested.

Here's the prompt:

• Rank the dinners in the previous list based on how healthy they are believed to be, and write one sentence with a health assessment on each

Here's the output:

1. Grilled Fish Tacos with Cabbage Slaw (Healthiest)

- Rich in lean protein and omega-3 fatty acids from the fish, with added vitamins and fiber from the cabbage slaw, this meal is a well-rounded, low-carb option.

2. Baked Cod with Tomato and Olive Salsa, served with Steamed Broccoli

- This dish provides lean protein and essential nutrients from the cod, vitamins and minerals from the broccoli, and heart-healthy fats from the olives, making it a nutritious and low-carb meal.

3. Roasted Chicken with Rosemary and Lemon, served with Roasted Carrots

- Offering a great balance of lean protein, vitamins, and minerals from both the chicken and carrots, while keeping carbs low and flavors fresh.

4. Zucchini Noodles with Pesto and Cherry Tomatoes

- A vegetable-forward dish, it's high in vitamins, minerals, and fiber, with healthy fats from the pesto, but could benefit from the addition of lean protein.

5. Stuffed Chicken Breast with Spinach and Feta

- A protein-packed meal with the added benefits of vitamins and minerals from spinach, although the feta cheese may contribute to a slightly higher saturated fat content.

6. Grilled Flank Steak with Chimichurri and Roasted Green Beans

- While providing essential nutrients and fiber from the green beans, this meal is slightly higher in saturated fat due to the red meat, making it a moderately healthy option.

7. Coconut Curry Chicken with Cauliflower Rice (Least Healthy)

- Although it contains lean protein and low-carb cauliflower rice, the coconut milk in the curry sauce can be high in saturated fat, making it a less healthy option compared to the other dinners.

APPENDIX C: How to prepare a shopping list for the week

Here's the prompt:

• Provide a shopping list for preparing the meals and snacks listed for a family of 4 including portion size recommendations

Here's the response (note that there's a fair amount of imperfection here--like flank steak dinner for 4 will require 4 pounds of meat. That said, it's still pretty impressive and helpful to get the list knocked out):

Here is a shopping list with portion size recommendations for a family of 4:

Produce:

• Mixed greens (16 cups)
• Cucumbers (5)
• Cherry tomatoes (4 pints)
• Kalamata olives (1 jar)
• Red onions (5)
• Feta cheese (12 oz)
• Celery (1 bunch)
• Zucchini (8 large)
• Basil (1 large bunch)
• Cauliflower (4 large heads)
• Yellow onions (4)
• Peas (1 bag, frozen)
• Carrots (2 lb)
• Garlic (2 bulbs)
• Ginger (1 small piece)
• Green beans (2 lb)
• Portobello mushrooms (8 large caps)
• Spinach (4 bags, fresh or frozen)
• Goat cheese (8 oz)
• Broccoli (2 lb)
• Tomatoes (4 large)
• Avocado (4)
• Fresh mozzarella (16 oz)
• Lettuce (4 heads, for wraps)
• Cabbage (1 small head)
• Rosemary (1 bunch)
• Lemons (5)
• Bell peppers (4)
• Apples (4)

Proteins:

• Chicken breasts (12, boneless and skinless)
• Tofu (1 block, extra firm)
• Flank steak (4 lb)
• Cod fillets (4)
• White fish (4 fillets, for tacos)
• Canned tuna (4 cans)

Dairy & Eggs:

• Almond butter (1 jar)
• Plain Greek yogurt (32 oz)
• Chia seeds (1 small bag)
• Parmesan cheese (8 oz)
• Mayonnaise (1 jar)
• Cheddar cheese (8 oz)
• Cream cheese (8 oz)
• Peanut butter (1 jar)
• Eggs (2 dozen)

Canned & Jarred Goods:

• Capers (1 small jar)
• Green olives (1 jar)
• Coconut milk (2 cans)
• Tomato paste (1 small can)

Dry Goods & Nuts:

• Soy sauce (1 bottle)
• Balsamic glaze (1 bottle)
• Red wine vinegar (1 bottle)
• Olive oil (1 bottle)
• Hummus (1 container)
• Mixed nuts (1 large bag)
• Almonds (1 small bag)
• Walnuts (1 small bag)
• Pistachios (1 small bag)

Herbs & Spices:

• Cajun seasoning (1 small container)
• Ground cumin (1 small container)
• Ground coriander (1 small container)
• Ground turmeric (1 small container)
• Garam masala (1 small container)
• Paprika (1 small container)
• Salt (1 container)
• Pepper (1 container)

This shopping list assumes you have some basic pantry staples such as salt, pepper, and olive oil. Adjust the quantities as needed based on the preferences and appetites of your family members.