ChatGPT offered what I requested for, a uncooked vegan meal plan that has 40% protein, 30% carbohydrates, and 30% fats. Right here’s what he got here up with.
Breakfast:
Chia Pudding with Contemporary Berries (about 200 energy per serving)
Serving measurement: 1 serving
- 1/4 cup of chia seeds (about 150 energy)
- 1 cup of almond milk (about 40 energy)
- 1/2 teaspoon of vanilla extract (about 2 energy)
- 1 tablespoon of date syrup (about 32 energy)
- 1/2 cup of blended berries (corresponding to blueberries, raspberries, and blackberries) (about 40 energy)
- Combine chia seeds, almond milk, vanilla extract, and date syrup collectively in a bowl and let sit for a minimum of half-hour to thicken. As soon as thickened, prime with blended berries.
Snack:
1/4 cup of blended uncooked nuts (corresponding to almonds, walnuts, and cashews) (about 170 energy)
Serving measurement: 1/4 cup
Lunch:
Uncooked Vegetable Wrap (about 300 energy per serving)
Serving measurement: 1 wrap
- 2 massive collard inexperienced leaves (about 8 energy)
- 1/2 cup of grated carrots (about 25 energy)
- 1/2 cup of grated cucumber (about 8 energy)
- 1/2 cup of grated beet (about 25 energy)
- 1/4 cup of sprouts (corresponding to alfalfa or broccoli) (about 5 energy)
- 2 tablespoons of hummus (about 70 energy)
- Lay the collard inexperienced leaves flat, unfold the hummus on the leaves, add the grated greens and sprouts on prime, roll up the leaves to make a wrap.
Snack:
1 medium-sized apple (about 95 energy)
Serving measurement: 1 apple
Dinner:
Uncooked Tacos (about 300 energy per serving)
Serving measurement: 1 taco
- 2 massive lettuce leaves (about 8 energy)
- 1/2 cup of diced tomatoes (about 25 energy)
- 1/4 cup of diced onion (about 5 energy)
- 1/4 cup of diced bell pepper (about 5 energy)
- 1/4 cup of diced avocado (about 70 energy)
- 2 tablespoons of diced jalapeno (about 4 energy)
- 2 tablespoons of diced cilantro (about 2 energy)
- 2 tablespoons of diced lime juice (about 8 energy)
- 2 tablespoons of salsa (about 10 energy)
- 1/4 cup of diced cucumber (about 5 energy)
Use lettuce leaves as a taco shell, and fill it with diced greens, avocado, salsa, and lime juice.
This meal plan is roughly 1300 energy and offers roughly 40% protein and 30% carbohydrates.
For those who desire cooked, right here’s an choice for you. Based on ChatGPT, this meal plan is roughly 1300 energy and offers roughly 40% protein, 30% carbohydrates and 30% fats. Every meal and snack will be adjusted accordingly to your private dietary wants and preferences.
Breakfast:
Scrambled Chickpeas with Spinach and Tomato (about 200 energy per serving)
Serving measurement: 1 serving
- 1 can of chickpeas, drained and rinsed (about 200 energy)
- 1/4 teaspoon of turmeric
- Salt and pepper to style
- 1/4 cup of spinach, chopped (about 5 energy)
- 1/4 cup of diced tomato (about 5 energy)
Snack:
1/4 cup of roasted chickpeas (about 120 energy)
Serving measurement: 1/4 cup
- 1 teaspoon of smoked paprika
- Salt and pepper to style
- Toss the chickpeas with smoked paprika, salt and pepper, roast within the oven at 400F for 20-25 minutes.
Lunch:
Lentil and Vegetable Curry with Cauliflower Rice (about 400 energy per serving)
Serving measurement: 1 cup
- 3/4 cup of inexperienced or brown lentils, rinsed (about 300 energy)
- 1/2 onion, diced
- 1 clove of garlic, minced
- 1 teaspoon of ginger, grated
- 2 cups of greens (corresponding to broccoli, bell peppers, and carrots), diced
- 1 can of diced tomatoes (about 100 energy)
- 1 teaspoon of curry powder
- 1/4 teaspoon of cumin
- Salt and pepper to style
- 1 head of cauliflower (about 25 energy)
Snack:
1/4 cup of roasted almonds (about 170 energy)
Serving measurement: 1/4 cup
Dinner:
Lentil and Spinach Curry (about 500 energy per serving)
Serving measurement: 1 cup
- 3/4 cup of inexperienced or brown lentils, rinsed (about 300 energy)
- 1/2 onion, diced
- 1 clove of garlic, minced
- 1 teaspoon of ginger, grated
- 2 cups of spinach (about 14 energy)
- 1 can of diced tomatoes (about 100 energy)
- 1 teaspoon of curry powder
- 1/4 teaspoon of cumin
- Salt and pepper to style
- 1 cup of water
OK, let’s step all the best way again.
I’ve been obsessed lately with Chat GPT, like actually obsessed. And I made a decision to get up this morning and ask it to place collectively a meal plan for me. I requested it to place a uncooked vegan meal plan collectively excessive in protein, however not simply excessive in protein. I requested it for some particular parameters, 40% protein, 30% carb, 30% fats and it shot me again a response.
That’s what you see above.
I did a uncooked vegan model and a cooked vegan model for individuals who aren’t absolutely onboard with the uncooked but. And for the cooked model, I had it take away issues that I don’t like, like soy, tofu, vegan cheeses, oils, flours, processed meals, and candy potato (Aspect word: This is the reason it’s simpler for me to take a uncooked meal plan and alter it to my liking. I’m extra of a complete meals vegan then a vegan and it’s simpler to do if you lean uncooked.).
I’ve been staying away from candy potatoes for the reason that Environmental Working Group has been speaking about it. I’ve a dwell interview they did in my Fb Group the place they talked about lead in child meals merchandise that they’ve linked again to the candy potatoes within the merchandise. The candy potatoes are absorbing the fabric from the soil and it’s poisonous to the infant.
I actually love my physique. If it’s not good for child, it’s not good for me. I’ve just about eradicated candy potatoes proper now, which is ok, as a result of there’s so many different root greens. In the end although, all root greens could also be a difficulty since they soak up parts from the soil that might be poisonous however we are able to sort out this one other day 😒
However, anyway, I advised Chat to do away with that, and it gave me a cooked vegan model. You’ll be able to check out what Chat got here up with above. That’s my nickname for Chat GPT, Chat.
For people who could also be new to this weblog, I wish to take a second to speak about why a uncooked vegan way of life is vital. I received a number of new followers over the vacations. I’ve been on a break. Simply practising self-care and taking the time I wanted away from the content material. You realize, the churn of content material, proper? I really feel like there’s a lot info on the web proper now. And for me as a Coach, what’s most vital is folks taking motion, not simply absorbing info.
And in addition for me to be fully inside integrity, I’ve to work on me. We’re all on a well being journey. And so, to ensure that me to try this, I must take break day for me. So, I’ve type of scaled again. However I’m nonetheless right here, nonetheless working, nonetheless offering service to the neighborhood, sharing this info and assist to assist folks make wholesome change.
For people who’re new to this weblog, I simply wish to spend a few minutes on the advantages of a uncooked vegan eating regimen and why some folks select to observe any such eating regimen.
After I discuss concerning the uncooked vegan eating regimen, I embrace your entire uncooked vegan neighborhood. There are people who’re 100% uncooked, there are people who’re high-raw, and there are people who simply assimilate extra uncooked meals into their eating regimen as a result of, finally, uncooked meals are the healthiest for us to eat. They’ve all of the vitamins, however within the society that we dwell in, a 100% uncooked vegan eating regimen doesn’t all the time feed us on an emotional stage, which is a much bigger subject.
Some advantages of the uncooked vegan eating regimen embrace:
- Vitamin: The uncooked vegan eating regimen is stuffed with vegetables and fruit, nuts, and seeds. So, you’re getting plenty of nutritional vitamins, minerals, and antioxidants. And it’s low in energy usually as a result of a lot of the energy are going to return from fruit, but it surely’s nothing in comparison with consuming cooked meals. Cooking kills the quantity of most fibrous meals so that you get full quick on a uncooked vegan eating regimen and must eat extra to acquire the identical quantity of energy.
- Improved digestion: You have got higher weight administration as a result of you’ve meals which can be excessive in fiber and in addition excessive in water. So, issues are getting flushed out, and also you’re getting a ton of vitamins.
- Lowered danger of persistent illness.
- Elevated vitality and vitality.
- Non secular causes: Some folks observe a uncooked vegan eating regimen for religious causes. They discovered religious advantages with the approach to life.
So, it’s a kind of issues value undoubtedly giving a attempt on this lifetime, and see how you are feeling. And, in case you’re serious about a meal plan, take a look at what Chat spit out above. I even have meal plans right here and in my Self-Care Salon program which have vitamin and calorie breakdowns.
Persons are utilizing Chat GPT 3.5 for quite a lot of various things. Apparently, this model was launched in December and it’s free – you may Google it and mess around with it.
Be warned – Chat GPT may be very addictive. It really works like speaking to somebody on Slack or messenger; consider it like a buddy who acts like they know all the pieces. Chat will be correct quite a lot of the time, however typically, it’s not correct. Don’t take the knowledge as info, as a result of it will possibly, at occasions, be #fakenews.
So, you simply wish to be aware of that, which is why with these meal plans, take it with a grain of (sea) salt. You’ll be able to take the meal plans above and put them in your My Health Pal or Cronometer or no matter you’re utilizing to get the precise macros if you’re in search of that.
I put it up right here only for enjoyable and to speak about how Chat will be useful for people on this journey. For instance, you could possibly be asking your self what would it not appear to be so that you can eat a whole-food vegan eating regimen that meets these macro metrics I’m in search of? Or what would it not appear to be if I did a uncooked vegan eating regimen?
Personally, I don’t plan on following these meal plans. I’m already consuming quite a lot of these items and creating my very own private recipes that I like and revel in. I’ve been monitoring my energy for some time, so I understand how I must eat and I’ve my recipes that I prefer to eat. I’m all the time placing my very own spin on issues.
I used to be wanting on the cooked meal plan that Chat put collectively and I’m like, “Okay, that is going to be edible, but it surely’s not going to be ‘bomb.’” I like once I make my recipes, they’re ‘knock my socks off’ superb. I’ve a number of recipe books that I like proper now. One among them is Ama Opare’s ebook that’s accessible on Amazon. She was on the Uncooked Meals Well being Empowerment Summit and I interviewed her on Fb Reside on my Fb web page. She lives in Tanzania and has been a uncooked vegan for a very long time.
I’ve discovered some issues from her ebook on what I like in taste combos. I’ve been equally impressed by Uncooked Meals on a Finances by Brandy Collins. Mess around and go searching for various recipe books which can be engaging to you and simply mess around within the kitchen to search out what you want and wish, as a result of not everybody has the identical taste profile of what they like. However this Chat GPT device for creating meal plans simply type of offers you an thought. It’s simply attention-grabbing and enjoyable.
I wouldn’t essentially use Chat to all the time create meal plans as a result of that’s simply one thing I do. However perhaps it’s one thing you wish to do, like for instance, if in case you have one thing within the fridge you don’t know what to do with. Proper now, I’ve cabbage; all the pieces else I’ve in my fridge, I do know precisely what I’m going to do with it.
Cabbage is my backup in case I don’t get to make the recipes I’ve deliberate. However I don’t actually have plans for the cabbage and I don’t understand how I’d season it. That’s when Chat is useful. You’ll be able to simply discuss to it and ask it to create a recipe for you or counsel a substitute for one thing you don’t like and maintain going forwards and backwards.
Nevertheless, all the time do not forget that Chat isn’t good and he doesn’t know all of the issues and he’s not correct on a regular basis.
However he’s fairly correct more often than not, so it’s value having a dialog with him about make the most of your produce so it doesn’t go dangerous. Even asking him, “Hey Chat, I’ve beets within the freezer…”
It is a actual state of affairs: I went on vacation to my in-laws out of state, so as a substitute of getting my two huge, good beets going dangerous, I put them within the freezer. It’s all the time difficult to handle produce earlier than touring – you get to some extent the place you don’t wish to go hungry, and also you don’t wish to purchase meals out. And truthfully, right here in Orlando, there’s no place value consuming out at – perhaps besides the Ethiopian restaurant, however you’re not going to wish to eat that day by day.
So I get my produce, but it surely’s difficult. I put all the pieces I had within the freezer – even spinach – and now I nonetheless have among the spinach within the freezer. If I’m sincere with myself, I don’t actually wish to use it nonetheless. I’m type of disgusted by it now, however I don’t wish to waste it.
So I’ve these beets, and I’m questioning how I can use them after they’ve been frozen. I already know what I wish to do with them.
I’m actually having fun with roasted beets proper now. I might make beet bacon with a dehydrator, however why would I wait 20 hours once I can simply roast it? If I want the vitamins, I’d reasonably make a beet juice or beet smoothie. The entire dehydration course of is such a suck on vitality and it requires quite a lot of planning.
One among today I will likely be making eggplant bacon as a result of Karyn’s uncooked model was so good. That may in all probability be the primary time I take advantage of this new dehydrator.
I’d love for you all to mess around with Chat and create some meal plans and see if it helps you in your well being journey. Simply take a while to discover and expertise the way it may help you. Let me know what your expertise is like.
Till subsequent time, have a blessed day.
Assets:
// HOST Samantha Salmon
Licensed Integrative Vitamin Well being Coach and Mind Well being Licensed Coach
RawFoodMealPlanner.com © 2023
