USING AI AS A TOOL FOR NUTRITION SUPPORT
Artificial intelligence (AI) tools like ChatGPT are changing the way we approach nutrition. While they don’t replace the expertise and personalization of a human coach, they can serve as valuable assistants for simplifying everyday tasks and generating ideas. Because I spend so much time preaching about working smarter not harder (when developing habits, making changes to routines, trying new things, etc.), I want to give you some practical and tangible (just a copy/paste away!) ways that you can use AI to support your nutrition journey and provide specific prompts you can start using as soon as today.
As I dive further and further into my AI journey and learn more and more about it, some takeaways (about the tool that is AI) that might come in handy:
The more you use it, the more it “gets to know you.” Initially, it can be helpful to remind your AI tool of your preferences (like number of people in your home that you are feeding, or dietary restrictions), but over time it saves these.
On a related note, give it feedback after you’ve tried a suggestion – if it suggests a meal for you that had some parts that you wouldn’t want included in a future meal, let it know. (Something like “earlier this week you suggested I make [insert dinner idea here]. I tried it and loved that it included ABC, but in the future I’d prefer not to have XYZ.”)
The more detail the better! Combine many of these prompts below to fulfill your nutrition requests.
MEAL PREPPING BASED ON INGREDIENTS YOU ALREADY HAVE
One of the most frustrating parts of cooking is figuring out what to make with the ingredients you already have. AI tools can help by generating creative meal ideas on the spot. Whether you’re staring at a nearly empty fridge or trying to use up leftovers, AI tools can quickly turn a random list of items into cohesive meal suggestions. This not only saves time but also helps reduce food waste by making the most of what you have on hand – a win/win!
How to use it: Input a list of what’s in your fridge or pantry, and ask the AI for suggestions.
Some prompts to use:
“I have chicken, spinach, sweet potatoes, and Greek yogurt. What meals can I make with these?”
“I have leftover grilled salmon, roasted sweet potatoes, and some mixed greens. What creative meals can I make with these ingredients?”
“I have canned bleach beans, rice, ground turkey, bell peppers, and salsa. What’s a quick and balanced meal that I can make?”
“I have eggs, cheese, mushrooms, and tortillas. I need a meal that takes less than 15 minutes to prepare. What can I make?”
“I have tofu, zucchini, tomatoes, and chickpeas. Can you give me a high-protein vegetarian meal idea using these ingredients?”
UNDERSTANDING FOODS AND THEIR MACRO SOURCES
For anyone tracking macros or trying to eat more mindfully, AI can simplify the process of identifying foods rich in protein, carbs, or fats. It’s an excellent way to learn more about the nutritional value of your food choices, helping you align your meals with your goals. For example, if you’re trying to increase protein intake, AI can suggest a variety of high-protein foods tailored to your dietary preferences, such as plant-based or dairy-free options.
How to use it: Ask for a breakdown of foods by their macro composition or alternatives that suit your goals.
Some prompts to use:
“What are some high-protein, dairy-free snack options?”
“Can you list foods that are high in carbs but low in fats?”
“Can you help me build a balanced meal with approximately 40g protein, 50g carbs, and 15g fats, using as many whole foods as possible?” (Or less complex: “Can you build me a balanced meal that is 40g protein and between 550-600 calories?”)
“I don’t eat meat, but I need to increase my protein intake. Can you suggest high-protein vegetarian foods that aren’t soy based?”
“Which food has more protein per serving: lentils, chickpeas, or quinoa? Can you break it down per 100g?”
GENERATING GROCERY LISTS
Planning meals is only half the battle — shopping efficiently is important too. AI can create customized grocery lists based on your meal plan or preferences, saving you time and helping you stay organized. By generating a comprehensive list tailored to your needs, AI ensures you don’t forget essential ingredients while also keeping your list focused on what’s necessary. This can be especially helpful for people trying to stick to a budget, reduce excess, or avoid impulse purchases.
How to use it: Provide details about the meals you want to make or specific dietary needs, and let AI do the rest.
Some prompts to use:
“I want to make meals for the week with chicken stir-fry, turkey chili, and a vegetarian pasta dish. Can you create a grocery list for me?”
“Can you create a grocery list for a week’s worth (7 days) of high-protein snacks and breakfasts?”
“Can you create a grocery list for five days of high-protein meals with a budget of $75?”
“I need a gluten-free grocery list for a week’s worth of meals, including breakfast, lunch, and dinner. Can you help create a shopping list of what this could look like?”
“I want to buy staple ingredients that can be used in multiple meals throughout the week. Can you give me a simple grocery list with versatile items?”
“I have ground turkey, rice, and broccoli at home. What additional ingredients should I buy to make a few different meals?”
“I do most of my shopping at Trader Joe’s. What are some suggestions you can give me to make five high-protein lunches? They don’t have to be the same meal for each lunch, but I would appreciate some overlapping ingredients.”
RECIPE SUBSTITUTIONS AND MODIFICATIONS
Whether you’re out of an ingredient or need to adjust a recipe for dietary restrictions (for yourself or others), AI can suggest substitutions that work well. For example, if you’re baking and run out of eggs, AI can recommend alternatives like flaxseed meal or applesauce. Similarly, if you’re modifying a recipe to be dairy-free, gluten-free, or vegan, AI can provide practical options without compromising flavor or texture.
How to use it: Describe the ingredient you’re missing or the dietary adjustment you need.
Some prompts to use:
“I’m out of eggs for baking (I’m making banana bread). What can I use instead that won’t impact the texture too much?”
“Can you suggest a dairy-free replacement for sour cream in a recipe?”
“I want to make homemade pancakes, but I need a gluten-free alternative to all-purpose flour. What are my best options?”
“I love traditional mac and cheese, but I’d like a high-protein, lower-calorie version. What substitutions can I make to keep it creamy and delicious?”
“I have a recipe for chili that calls for ground beef. What plant-based alternatives can I use that will still give it a hearty texture and good protein content?"
EXPLORING NEW RECIPE IDEAS
If you’re stuck in a food rut, AI can help by introducing you to new recipes that align with your preferences or goals and can provide tailored suggestions to keep your meals exciting and varied. This can be especially useful if you’re trying to expand your culinary repertoire or adapt to a new way of eating.
How to use it: Specify your preferences and cooking time, and let the AI recommend recipes.
Some prompts to use:
“Can you suggest quick, high-protein dinners under 30 minutes?”
“What are some vegetarian meals that include lentils and quinoa, but not tofu?”
“I want to try more Mediterranean-style meals. Can you give me a few recipe ideas that are high in protein and balanced in macros?”
“I’m looking for high-protein meals that are budget-friendly and do not include many ultra-processed foods. Can you suggest some meals that cost between $5-8 per serving?"
“I have a lot of ground turkey. Can you suggest five different ways to use it that aren’t just burgers or tacos?”
“I eat chicken almost every day and I’m getting bored. Can you suggest creative ways to prepare chicken that are flavorful but still macro-friendly?”
There are a million combinations and extensions of these prompts – get as specific as you need when making requests! AI tools can make nutrition much more approachable by helping you brainstorm meals, understand food choices, and streamline planning.
I truly believe (and not just because I’m a little biased here!) that technology isn’t going to be able to replace the individualization of personalized coaching and the nuance that comes with every person. That bring said, these tools are powerful assistants in simplifying your journey. Start with these prompts and see how AI can make your daily nutrition choices easier and more enjoyable!
Any other prompts that you’ve found useful when using AI?! Let me know in the comments!
