I asked AI to create a 3 day meal plan for a 42 yr old woman in perimenopause who wants to lose 10 lbs.
I had an amazing lesson on the power of ChatGPT and how it can help all of us do everything from review text for typos and sentence structure to comparing two documents, helping rewrite a resume to align with a specific job description. It can learn your writing style, it can write marketing copy, create a business plan.
It’s all about clear, specific prompts. All of this is to say that AI isn’t coming, it’s here. So we need to ask ourselves not only how it can help us but we need to learn how to give it prompts.
I woke up this morning excited to test it out. Below is what I asked it.
Some notes:
A DINK means double income no kids. I wanted to see if adding that caused it to make any specific suggestions. It didn’t.
I used the “search the web function” which showed where on the web it pulled the information from.
Using the “search the web” function listed restaurants but the location I provided wasn’t specific enough. The “upper west side of Manhattan” wasn’t recognized. AI is still learning. To be more clear I could have provided specific streets. For example, “please provide healthy take out places and restaurants between 70th street and 80th street between Broadway and Central Park West in Manhattan”.
I could have gotten even more specific by adding foods I did and didn’t want included and allergies. I could have asked it to list places I could buy the groceries. I could have asked it to include recipes.
It’s helpful that it provided opening times for the restaurants it listed.
This could be a game changer for someone who was traveling on business and wanted to stay with their healthy eating plan. They could provide the hotel they were staying at.— I think you get the point!
Here is what I asked ChatGPT:
“I want to create a 3 day meal plan for a 42 year old DINK woman working in a very demanding job going through perimenopause who wants to lose 10 lbs and slowly transition from her fish and chicken eating diet. She currently eats some processed foods, has hot flashes she lives on the upper west side of Manhattan, works from home and doesn't have time to cook dinner every night. Please include a grocery list and note which foods were chosen to ease her perimenopause symptoms. I'd also like suggestions of where she can buy healthy take out food or good restaurants to eat at in her neighborhood.”
ChatGPT said:
Creating a tailored 3-day meal plan can support weight loss and alleviate perimenopause symptoms. This plan emphasizes nutrient-dense foods, minimizes processed items, and incorporates phytoestrogens and omega-3 fatty acids to help manage symptoms like hot flashes. Given your demanding schedule and limited time for nightly cooking, the plan includes simple recipes and suggestions for healthy takeout options in your area.
3-Day Meal Plan
Day 1:
Breakfast: Overnight oats with chia seeds, berries, and almond milk. This combination provides fiber and antioxidants, supporting overall health during perimenopause.
Lunch: Spinach salad with grilled chicken, cherry tomatoes, avocado, and a lemon-olive oil dressing. Rich in lean protein and healthy fats, this meal supports muscle maintenance and satiety.
Dinner: Baked salmon with steamed broccoli and quinoa. Salmon provides omega-3 fatty acids, which may help reduce hot flashes.
Day 2:
Breakfast: Greek yogurt with mixed berries and a sprinkle of flaxseeds. Flaxseeds contain phytoestrogens that can help balance hormones.
Lunch: Quinoa and black bean bowl with diced bell peppers, corn, and cilantro-lime dressing. This plant-based meal offers fiber and protein, aiding in weight management.
Dinner: Grilled tofu with sautéed mixed vegetables (zucchini, bell peppers, onions) over brown rice. Tofu is a good source of phytoestrogens, which may help alleviate perimenopause symptoms.
Day 3:
Breakfast: Smoothie with spinach, frozen berries, banana, and unsweetened almond milk. This nutrient-rich smoothie provides vitamins and minerals essential for energy and well-being.
Lunch: Lentil soup with a side of mixed greens dressed with olive oil and balsamic vinegar. Lentils are high in protein and fiber, promoting fullness and digestive health.
Dinner: Stuffed bell peppers with quinoa, black beans, corn, and topped with a light sprinkle of cheese. This dish is rich in plant-based protein and fiber, supporting weight loss and overall health.
Grocery List
Proteins:
Boneless, skinless chicken breasts
Salmon fillets
Firm tofu
Greek yogurt
Black beans (canned or dried)
Lentils (canned or dried)
Grains:
Quinoa
Brown rice
Old-fashioned oats
Fruits:
Mixed berries (fresh or frozen)
Bananas
Avocado
Vegetables:
Spinach
Broccoli
Bell peppers (assorted colors)
Cherry tomatoes
Zucchini
Onions
Corn (fresh or frozen)
Mixed salad greens
Others:
Almond milk (unsweetened)
Flaxseeds
Chia seeds
Olive oil
Balsamic vinegar
Lemon
Cilantro
Cheese (light)
Healthy Takeout and Dining Options on the Upper West Side
Here are some healthy dining options in your neighborhood:
1 The Little Beet Table
Closed until 11:00 AM
Gluten-free, $$$$
4.2(456 reviews)
A vegetable-forward restaurant offering a variety of gluten-free and vegetarian dishes, focusing on fresh, healthy ingredients.
2 Westville
Closed until 11:30 AM
American
$$$$
4.4(28 reviews)
Known for its simple, fresh, and delicious food, Westville offers a range of vegetable plates and lean protein options.
3 Le Botaniste
Closed until 11:00 AM
Vegan and Vegetarian Restaurant
$$$$
4.3(250 reviews)
A plant-based organic food and natural wine bar, offering a variety of healthy, flavorful dishes.
4 Royal Greens
Salad
$$$$
Specializes in fresh salads, smoothies, and healthy bowls, perfect for a nutritious meal on the go.
These establishments offer nutritious options that align with your dietary goals and can provide convenient meals on busy evenings.
Additional Tips:
Meal Prepping: Consider preparing certain components of your meals in advance, such as cooking grains or chopping vegetables, to save time during the week.
Hydration: Maintain adequate hydration, as it can help manage hot flashes and support overall health.
Physical Activity: Incorporate regular exercise
In summary, wow. I invite all of you to up your AI game and move from checking emails for typos and use it in more complex tasks.
