Chatgpt-3 as a dietitian
Read Time: 13 min 30 sec.
Problem:
We are going to try new dietitian in the market that is chatgpt-3, who schedules our diet for a weight loss of 1 kg per week. Don't worry we gonna ask for both vegetarian and non veg as well.
Solution
Human: Write an article saying Person with age 22, weight 80 kgs, Gender Male, height 178cms. Define the ideal weight and provide the Vegetarian diet plan ( which includes breakfast, snack, lunch, snack, dinner) with recipes per each day for whole week to loss the excess weight in span of 90 days.
ChatGPT-3: Losing weight can be a challenging task, but with the right diet plan and commitment, it is possible to achieve your weight loss goals. This 90-day diet plan is designed for a 22-year-old male who weighs 80 kgs and is 178 cms tall. The plan is focused on losing weight in a healthy and sustainable way over a period of 90 days.
It is important to note that losing weight too quickly can be harmful to the body and should be avoided. Therefore, it is recommended to lose no more than 1 kg per week. The ideal weight for a person of this height and body structure would be ranging between 57 to 72 kgs, according to the Body Mass Index (BMI) calculation. To reach this weight range, a diet plan that is high in nutrients, low in calories, and easy to follow is essential, but it's also essential to consult a healthcare professional or a dietitian to know the ideal weight for you considering your body composition and overall health.
Here is a sample vegetarian diet plan for one week to help a person with the above characteristics lose weight over a period of 90 days:
Monday:
Breakfast: Oats porridge with almond milk, topped with fresh berries and a drizzle of honey
Ingredients:
- 1 cup rolled oats
- 2 cups almond milk
- 1/4 cup fresh berries (such as blueberries, raspberries, or strawberries)
- 1 tablespoon honey
Instructions:
1. In a medium saucepan, bring the almond milk to a boil.
2. Add the oats and stir well.
3. Reduce the heat to low and let the porridge simmer for about 5-7 minutes, or until it thickens.
4. Remove from heat and let it cool for a couple of minutes.
5. Top with fresh berries and a drizzle of honey.
Snack: Apple slices with peanut butter
Ingredients:
- 1 medium-sized apple, sliced
- 2 tablespoons of natural peanut butter
Instructions:
1. Slice the apple into thin wedges.
2. Spread peanut butter on each apple slice.
Lunch: Grilled eggplant and zucchini with quinoa and a side of green salad
Ingredients:
- 1 small eggplant, sliced
- 1 small zucchini, sliced
- 1 cup of quinoa
- 1 tablespoon of olive oil
- Salt and pepper to taste
- 2 cups of water
- Green salad
Instructions:
1. Preheat grill to medium-high heat.
2. In a saucepan, bring the water to a boil, add the quinoa and reduce to low heat. Cover and cook for 15-20 minutes, or until the quinoa is tender and the water is absorbed.
3. Brush the eggplant and zucchini slices with olive oil and season with salt and pepper.
4. Grill the vegetables for about 3-4 minutes per side or until tender.
5. Serve the grilled vegetables over a bed of quinoa and a side of green salad.
Snack: Carrot sticks with hummus
Ingredients:
- 4-5 carrots, cut into sticks
- 1/2 cup of hummus
Instructions:
1. Cut the carrots into sticks
2. Serve with hummus as a dip.
Dinner: Lentil curry with brown rice
Ingredients:
- 1 cup of lentils
- 1 onion, diced
- 1 tablespoon of curry powder
- 1 can of diced tomatoes
- 2 cups of water
- 1 cup of brown rice
- 2 cups of water
- Salt and pepper to taste
Instructions:
1. In a saucepan, bring 2 cups of water to a boil, add the lentils and reduce to low heat. Cover and cook for 15-20 minutes, or until the lentils are tender.
2. In a separate saucepan, bring 2 cups of water to a boil. Add the rice and reduce to low heat. Cover and cook for 18-20 minutes or until the rice is tender.
3. In a large saucepan, heat some oil over medium heat. Add the onion and sauté for a few minutes until softened.
4. Add the curry powder and cook for another minute.
5. Stir in the diced tomatoes and lentils. Bring to a simmer, and let cook for about 15-20 minutes.
6. Season with salt and pepper.
7. Serve the lentil curry over a bed of brown rice.
Tuesday:
Breakfast: Whole wheat toast with avocado and scrambled eggs
Ingredients:
- 2 slices of whole wheat toast
- 1 avocado, mashed
- 2 eggs, scrambled
- Salt and pepper to taste
Instructions:
1. Toast the bread slices until golden brown.
2. Spread mashed avocado on the toast.
3. In a small skillet, scramble the eggs over medium heat. Season with salt and pepper.
4. Place the scrambled eggs on top of the avocado toast.
Snack: Greek yogurt with fresh berries
Ingredients:
- 1 cup of Greek yogurt
- 1/2 cup of mixed fresh berries (such as blueberries, raspberries, or strawberries)
Instructions:
1. In a small bowl, mix the Greek yogurt and fresh berries together.
Lunch: Chickpea salad with mixed greens, tomatoes, cucumbers, and a lemon vinaigrette
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 cup of mixed greens
- 1/2 cup of cherry tomatoes, halved
- 1/2 cup of cucumber, diced
- 2 tablespoons of lemon juice
- 1 tablespoon of olive oil
- 1 clove of garlic, minced
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, mixed greens, cherry tomatoes, and cucumber.
2. In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
Snack: Celery sticks with almond butter
Ingredients:
- 4-5 celery sticks
- 2 tablespoons of almond butter
Instructions:
1. Cut the celery into sticks
2. Serve with almond butter as a dip.
Dinner: Spinach and ricotta stuffed portobello mushrooms with a side of roasted vegetables
Ingredients:
- 4 Portobello mushrooms
- 1 cup of spinach, chopped
- 1/2 cup of ricotta cheese
- 1/4 cup of grated Parmesan cheese
- 1/4 cup of breadcrumbs
- 1 clove of garlic, minced
- Salt and pepper to taste
- 1 teaspoon of olive oil
- 1/2 cup of mixed vegetables (such as bell peppers, zucchini, and onion)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Remove the stems from the mushrooms and scoop out the gills with a spoon.
3. In a small bowl, mix together the spinach, ricotta cheese, Parmesan cheese, breadcrumbs, garlic, salt and pepper.
4. Stuff the mixture into the mushroom caps.
5. Place the mushrooms on a baking sheet and drizzle with olive oil.
6. Toss the mixed vegetables with olive oil and season with salt and pepper. Place them on the baking sheet next to the mushrooms.
7. Bake for 20-25 minutes or until the mushrooms are tender and the vegetables are roasted.
Wednesday:
Breakfast: Smoothie bowl made with spinach, banana, and almond milk
Ingredients:
- 1 cup of spinach
- 1 banana
- 1/2 cup of almond milk
- 1/4 cup of frozen berries
- 1 tablespoon of honey (optional)
- Toppings of your choice (such as granola, nuts, or fresh berries)
Instructions:
1. In a blender, combine the spinach, banana, almond milk, frozen berries, and honey (if using).
2. Blend until smooth and creamy.
3. Pour the smoothie into a bowl and top with your desired toppings.
Snack: Cucumber slices with tzatziki
Ingredients:
- 1 cucumber, sliced
- 1/2 cup of tzatziki
Instructions:
1. Slice the cucumber into thin wedges.
2. Serve with tzatziki as a dip.
Lunch: Black bean and sweet potato burrito bowl with salsa and avocado
Ingredients:
- 1 can of black beans, drained and rinsed
- 1 sweet potato, peeled and diced
- 1 tablespoon of olive oil
- Salt and pepper to taste
- 1 cup of cooked brown rice
- 1/2 cup of salsa
- 1 avocado, diced
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them out on a baking sheet.
3. Bake for 20-25 minutes or until tender.
4. In a bowl, combine the black beans, sweet potatoes, rice, salsa, and avocado.
Snack: Snap peas with salsa
Ingredients:
- 1 cup of snap peas
- 1/2 cup of salsa
Instructions:
1. In a small bowl, mix the snap peas and salsa.
Dinner: Lentil and vegetable stew with crusty bread
Ingredients:
- 1 cup of lentils
- 2 cups of water
- 1 onion, diced
- 2 cloves of garlic, minced
- 2 cups of mixed vegetables (such as carrots, celery, and potatoes)
- 1 can of diced tomatoes
- 2 cups of vegetable broth
- 2 teaspoons of paprika
- 1 teaspoon of cumin
- Salt and pepper to taste
- Crusty bread, for serving
Instructions:
1. In a large pot, bring 2 cups of water to a boil and add the lentils. Reduce the heat to low and let simmer for 15-20 minutes, or until the lentils are tender.
2. In a separate pot, heat some oil over medium heat. Add the onion and garlic and sauté for a few minutes until softened.
3. Add the mixed vegetables and sauté for another few minutes.
4. Stir in the diced tomatoes, vegetable broth, paprika, cumin, salt, and pepper.
5. Bring to a simmer and let cook for about 15-20 minutes.
6. Serve the lentil and vegetable stew with crusty bread.
Thursday:
Breakfast: Whole wheat pancakes with fresh berries and a drizzle of maple syrup
Ingredients:
- 1 cup of whole wheat flour
- 1 tablespoon of sugar
- 1 teaspoon of baking powder
- 1/2 teaspoon of baking soda
- 1/4 teaspoon of salt
- 1 cup of milk
- 1 egg
- 1 tablespoon of melted butter or oil
- 1/2 cup of fresh berries
- Maple syrup, for serving
Instructions:
1. In a large mixing bowl, combine the flour, sugar, baking powder, baking soda, and salt.
2. In a separate mixing bowl, whisk together the milk, egg, and melted butter or oil.
3. Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Heat a skillet or griddle over medium-high heat and lightly grease with butter or oil.
5. Pour 1/4 cup of batter onto the skillet for each pancake.
6. Top with fresh berries and cook until bubbles appear on the surface, then flip and cook for another 1-2 minutes.
7. Serve with a drizzle of maple syrup.
Snack: Apple slices with cinnamon
Ingredients:
- 1 medium-sized apple, sliced
- 1/2 teaspoon of ground cinnamon
Instructions:
1. Slice the apple into thin wedges.
2. Sprinkle with cinnamon.
Lunch: Grilled tofu with mixed vegetables and brown rice
Ingredients:
- 1 block of firm tofu, pressed and cut into cubes
- 1 tablespoon of soy sauce
- 1 tablespoon of olive oil
- Salt and pepper to taste
- 1 cup of mixed vegetables (such as bell peppers, zucchini, and onion)
- 1 cup of brown rice
- 2 cups of water
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together the soy sauce, olive oil, salt, and pepper.
3. Toss the tofu cubes in the marinade.
4. Grill the tofu for about 5-7 minutes per side or until slightly charred.
5. In a separate pot, bring 2 cups of water to a boil. Add the brown rice and reduce to low heat. Cover and cook for 18-20 minutes or until the rice is tender.
6. Toss the vegetables with a little bit of oil and season with salt and pepper. Grill them for about 4-5 minutes per side or until tender.
7. Serve the grilled tofu and vegetables over a bed of brown rice.
Snack: Cottage cheese with cherry tomatoes
Ingredients:
- 1/2 cup of cottage cheese
- 1/2 cup of cherry tomatoes, halved
Instructions:
1. In a small bowl, mix the cottage cheese and cherry tomatoes together.
Dinner: Broccoli and cauliflower curry with quinoa
Ingredients:
- 1 head of broccoli, chopped
- 1 head of cauliflower, chopped
- 1 onion, diced
- 2 cloves of garlic, minced
- 1 tablespoon of curry powder
- 1 can of coconut milk
- 1 cup of quinoa
- 2 cups of water
- Salt and pepper to taste
Instructions:
1. In a saucepan, bring 2 cups of water to a boil. Add the quinoa and reduce to low heat. Cover and cook for 15-20 minutes, or until the quinoa is tender and the water is absorbed.
2. In a large pot or Dutch oven, heat some oil over medium heat. Add the onion and garlic and sauté for a few minutes until softened.
3. Stir in the curry powder and cook for another minute.
4. Add the broccoli and cauliflower and sauté for a few minutes.
5. Stir in the coconut milk and bring the mixture to a simmer.
6. Let the curry cook for about 15-20 minutes or until the vegetables are tender.
7. Season with salt and pepper to taste.
8. Serve the curry over a bed of quinoa.
Friday:
Breakfast: Whole wheat toast with almond butter and banana slices
Ingredients:
- 2 slices of whole wheat toast
- 2 tablespoons of almond butter
- 1 banana, sliced
Instructions:
1. Toast the bread slices until golden brown.
2. Spread almond butter on the toast.
3. Top with banana slices.
Snack: Greek yogurt with fresh berries
Ingredients:
- 1 cup of Greek yogurt
- 1/2 cup of mixed fresh berries (such as blueberries, raspberries, or strawberries)
Instructions:
1. In a small bowl, mix the Greek yogurt and fresh berries together.
Lunch: Vegetable and lentil soup with a side of whole wheat bread
Ingredients:
- 1 cup of lentils
- 2 cups of water
- 1 onion, diced
- 2 cloves of garlic, minced
- 2 cups of mixed vegetables (such as carrots, celery, and potatoes)
- 1 can of diced tomatoes
- 2 cups of vegetable broth
- Salt and pepper to taste
- Whole wheat bread, for serving
Instructions:
1. In a large pot, bring 2 cups of water to a boil and add the lentils. Reduce the heat to low and let simmer for 15-20 minutes, or until the lentils are tender.
2. In a separate pot, heat some oil over medium heat. Add the onion and garlic and sauté for a few minutes until softened.
3. Add the mixed vegetables and sauté for another few minutes.
4. Stir in the diced tomatoes and vegetable broth.
5. Bring to a simmer and let cook for about 15-20 minutes.
6. Season with salt and pepper to taste.
7. Serve the lentil and vegetable soup with a side of whole wheat bread.
Snack: Carrot sticks with hummus
Ingredients:
- 4-5 carrots, cut into sticks
- 1/2 cup of hummus
Instructions:
1. Cut the carrots into sticks
2. Serve with hummus as a dip.
Dinner: Grilled portobello mushrooms with mixed greens and balsamic vinaigrette
Ingredients:
- 4 Portobello mushrooms
- 2 tablespoons of olive oil
- Salt and pepper to taste
- 2 cups of mixed greens
- 2 tablespoons of balsamic vinegar
- 1 tablespoon of olive oil
- 1 clove of garlic, minced
- Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Brush the mushroom caps with olive oil and season with salt and pepper.
3. Grill the mushrooms for about 3-4 minutes per side or until tender.
4. In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, salt, and pepper.
5. In a large bowl, toss the mixed greens with the vinaigrette.
6. Serve the grilled mushrooms with a side of the dressed mixed greens.
Saturday:
Breakfast: Oats porridge with almond milk, topped with fresh berries and a drizzle of honey
Ingredients:
- 1 cup rolled oats
- 2 cups almond milk
- 1/4 cup fresh berries (such as blueberries, raspberries, or strawberries)
- 1 tablespoon honey
Instructions:
1. In a medium saucepan, bring the almond milk to a boil.
2. Add the oats and stir well.
3. Reduce the heat to low and let the porridge simmer for about 5-7 minutes, or until it thickens.
4. Remove from heat and let it cool for a couple of minutes.
5. Top with fresh berries and a drizzle of honey.
Snack: Apple slices with peanut butter
Ingredients:
- 1 medium-sized apple, sliced
- 2 tablespoons of natural peanut butter
Instructions:
1. Slice the apple into thin wedges.
2. Spread peanut butter on each apple slice.
Lunch: Grilled eggplant and zucchini with quinoa and a side of green salad
Ingredients:
- 1 small eggplant, sliced
- 1 small zucchini, sliced
- 1 cup of quinoa
- 1 tablespoon of olive oil
- Salt and pepper to taste
- 2 cups of water
- Green salad
Instructions:
1. Preheat grill to medium-high heat.
2. In a saucepan, bring the water to a boil, add the quinoa and reduce to low heat. Cover and cook for 15-20 minutes, or until the quinoa is tender and the water is absorbed.
3. Brush the eggplant and zucchini slices with olive oil and season with salt and pepper.
4. Grill the vegetables for about 3-4 minutes per side or until tender.
5. Serve the grilled vegetables over a bed of quinoa and a side of green salad.
Snack: Carrot sticks with hummus
Ingredients:
- 4-5 carrots, cut into sticks
- 1/2 cup of hummus
Instructions:
1. Cut the carrots into sticks
2. Serve with hummus as a dip.
Dinner: Lentil curry with brown rice
Ingredients:
- 1 cup of lentils
- 1 onion, diced
- 1 tablespoon of curry powder
- 1 can of diced tomatoes
- 2 cups of water
- 1 cup of brown rice
- 2 cups of water
- Salt and pepper to taste
Instructions:
1. In a saucepan, bring 2 cups of water to a boil, add the lentils and reduce to low heat. Cover and cook for 15-20 minutes, or until the lentils are tender.
2. In a separate saucepan, bring 2 cups of water to a boil. Add the rice and reduce to low heat. Cover and cook for 18-20 minutes or until the rice is tender.
3. In a large saucepan, heat some oil over medium heat. Add the onion and sauté for a few minutes until softened.
4. Add the curry powder and cook for another minute.
5. Stir in the diced tomatoes and lentils. Bring to a simmer, and let cook for about 15-20 minutes.
6. Season with salt and pepper.
7. Serve the lentil curry over a bed of brown rice.
Sunday:
Breakfast: Whole wheat toast with avocado and scrambled eggs
Ingredients:
- 2 slices of whole wheat toast
- 1 avocado, mashed
- 2 eggs, scrambled
- Salt and pepper to taste
Instructions:
1. Toast the bread slices until golden brown.
2. Spread mashed avocado on the toast.
3. In a small skillet, scramble the eggs over medium heat. Season with salt and pepper.
4. Place the scrambled eggs on top of the avocado toast.
Snack: Greek yogurt with fresh berries
Ingredients:
- 1 cup of Greek yogurt
- 1/2 cup of mixed fresh berries (such as blueberries, raspberries, or strawberries)
Instructions:
1. In a small bowl, mix the Greek yogurt and fresh berries together.
Lunch: Chickpea salad with mixed greens, tomatoes, cucumbers, and a lemon vinaigrette
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 cup of mixed greens
- 1/2 cup of cherry tomatoes, halved
- 1/2 cup of cucumber, diced
- 2 tablespoons of lemon juice
- 1 tablespoon of olive oil
- 1 clove of garlic, minced
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, mixed greens, cherry tomatoes, and cucumber.
2. In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
Snack: Celery sticks with almond butter
Ingredients:
- 4-5 celery sticks
- 2 tablespoons of almond butter
Instructions:
1. Cut the celery into sticks
2. Serve with almond butter as a dip.
Dinner: Spinach and ricotta stuffed portobello mushrooms with a side of roasted vegetables
Ingredients:
- 4 Portobello mushrooms
- 1 cup of spinach, chopped
- 1/2 cup of ricotta cheese
- 1/4 cup of grated Parmesan cheese
- 1/4 cup of breadcrumbs
- 1 clove of garlic, minced
- Salt and pepper to taste
- 1 teaspoon of olive oil
- 1/2 cup of mixed vegetables (such as bell peppers, zucchini, and onion)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Remove the stems from the mushrooms and scoop out the gills with a spoon.
3. In a small bowl, mix together the spinach, ricotta cheese, Parmesan cheese, breadcrumbs, garlic, salt and pepper.
4. Stuff the mixture into the mushroom caps.
5. Place the mushrooms on a baking sheet and drizzle with olive oil.
6. Toss the mixed vegetables with olive oil and season with salt and pepper. Place them on the baking sheet next to the mushrooms.
7. Bake for 20-25 minutes or until the mushrooms are tender and the vegetables are roasted.
It is important to remember that this is only a sample diet plan and may not work for everyone. It is always best to consult with a healthcare professional or a registered dietitian before making any drastic changes to your diet. Additionally, regular exercise and physical activity is important for weight loss, so it is recommended to be active for at least 30 minutes a day, 5 days a week.
Note: Other than the human instruction, not even a single word was written by human including the title everything done using ChatGpt-3. I tired with an Indian cuisine and the diet is balanced and provides a good amount of protein, carbohydrates, and healthy fats. Just a fun experiment.
Source: [https://chat.openai.com/](https://chat.openai.com/)