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ChatGPT Đã Lên Kế Hoạch Một Tuần Ăn Uống Lành Mạnh. Đây Là Cách Nó Thực Hiện
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ChatGPT Đã Lên Kế Hoạch Một Tuần Ăn Uống Lành Mạnh. Đây Là Cách Nó Thực Hiện
Trong nỗ lực trở thành một người nấu ăn giỏi hơn — và nhất quán hơn — tôi đã bắt đầu lên kế hoạch cho các bữa ăn. Tôi quan tâm đến quá trình này như một cách để tiết kiệm chi phí, khuyến khích bản thân thử những món ăn mới, và đặc biệt là giảm thiểu lãng phí thực phẩm cũng như lượng khí thải carbon của mình (sẽ nói thêm về điều này sau).
Mặc dù tôi có thể tự tìm kiếm công thức và lên kế hoạch cho các bữa ăn, nhưng việc này có thể tốn khá nhiều thời gian. Vì vậy, với vai trò là biên tập viên của một tạp chí công nghệ, tôi đã quyết định nhờ đến sự trợ giúp của ChatGPT để tạo ra một thực đơn lành mạnh trong suốt tuần.
ChatGPT đã đề xuất một kế hoạch ăn uống cân bằng, bao gồm các bữa sáng, trưa, tối và đồ ăn nhẹ. Mỗi bữa ăn đều được thiết kế để đảm bảo dinh dưỡng, đồng thời giúp tôi khám phá những nguyên liệu và món ăn mới. Ví dụ, bữa sáng có thể là sinh tố giàu protein, bữa trưa là salad đầy màu sắc, và bữa tối là các món chính từ thịt gà, cá hoặc đậu hũ kèm rau củ.
Một trong những điểm nổi bật của kế hoạch này là sự linh hoạt. ChatGPT đã tính toán để tôi có thể tận dụng nguyên liệu còn thừa từ bữa trước cho bữa sau, giúp giảm thiểu lãng phí thực phẩm. Ngoài ra, nó cũng gợi ý các món ăn dễ chuẩn bị, phù hợp với lối sống bận rộn của tôi.
Sau một tuần áp dụng, tôi nhận thấy rằng việc lên kế hoạch ăn uống không chỉ giúp tôi tiết kiệm thời gian và tiền bạc mà còn khiến tôi cảm thấy khỏe khoắn hơn. Tôi cũng nhận thức rõ hơn về tác động của thói quen ăn uống đến môi trường.
Nếu bạn đang tìm kiếm một cách để cải thiện chế độ ăn uống của mình, hãy thử nhờ ChatGPT lên kế hoạch. Bạn có thể ngạc nhiên với những gì nó mang lại!
#ChatGPT #ĂnUốngLànhMạnh #KếHoạchBữaĂn #TiếtKiệmThựcPhẩm #SốngXanh #DinhDưỡngCânBằng #CôngNghệVàCuộcSống
In my endeavor to become a better — and more consistent — cook, I’ve begun meal planning. I’ve been interested in this process as a way to save money and encourage myself to try new meals, but especially as a way to reduce food waste and my overall carbon footprint (more on this later).
While I could look up recipes and create a meal plan on my own, it can be time-consuming. So, as an editor for tech publication CNET, I wondered whether artificial intelligence, specifically ChatGPT, could help. If this generative AI application can be used to negotiate bills, write resumes and even help you talk to your doctor about your health symptoms, could it help with something as simple as meal planning, too?
This story is part of <span class="c-articleCallout_packageUnitTitle">CNET Zero</span>, a series that chronicles the impact of climate change and explores what's being done about the problem.
I decided to find out. I asked ChatGPT to create a seven-day healthy-dinner meal plan for me, with few parameters. Here’s how it went.
Meal planning with ChatGPT
Prompt: “Hi, ChatGPT. Can you provide me with a seven-day meal plan for quick and healthy dinners for two people?”
ChatGPT: “Certainly! Here’s a seven-day meal plan for quick and healthy dinners for two people. Each meal is designed to be simple and fast to prepare.”
I also asked for a meal plan that avoids fish (personal preference) and to provide an accompanying grocery list. Here are the meals it gave me:
Day 1: Lemon garlic chicken with roasted vegetables
Day 2: Beef stir-fry with broccoli and rice
Day 3: Veggie tacos
Day 4: Baked chicken with quinoa and spinach
Day 5: Pasta primavera
Day 6: Chicken-and-vegetable skewers
Day 7: Easy turkey chili
Ingredients and a short sentence with instructions were also provided, but the ingredients didn’t offer any measurements, though you could ask the application for specific measurements if you needed them. I was able to estimate the amount of each ingredient that my small household of two needed. I headed to the grocery store with the list provided, then made the first meal that evening.
Putting the AI-created meal plan to the test
Day 1: Lemon garlic chicken with roasted vegetables
ChatGPT ingredients: Chicken breasts, lemon, garlic, olive oil, mixed vegetables (carrots, bell peppers, zucchini).
ChatGPT instructions: Marinate chicken breasts in lemon juice, minced garlic, olive oil, salt and pepper. Roast alongside mixed vegetables at 400°F (200°C) for 25-30 minutes.
I’m happy to report that ChatGPT kept its word and provided me with an extremely easy recipe to start off the week with. I was able to pop everything together in the oven, then clean up and set the table as it cooked.
I made slight tweaks to this recipe, including cooking the carrots for about 10 minutes before adding the other ingredients to the pan, since I know from past experience that zucchini and peppers cook a lot quicker than carrots. I also added a couple of extra seasonings.
Day 2: Beef stir-fry with broccoli and rice
ChatGPT ingredients: Beef strips, broccoli, soy sauce, garlic, ginger, rice.
ChatGPT instructions: Stir-fry beef strips with garlic and ginger, add broccoli, and cook until tender. Serve over steamed rice.
This recipe is the one I adjusted the most, but it was still quick to prepare. I felt like something was missing from the ingredients ChatGPT suggested, so I decided to make a slightly more involved sauce. I was inspired by this recipe, which I’ve used in the past, and I ended up adding only two extra ingredients: cornstarch and brown sugar. This was a perfect and filling weeknight meal.
Day 4: Baked chicken with quinoa and spinach
ChatGPT ingredients: Chicken thighs or breasts, lemon, olive oil, quinoa, fresh spinach.
ChatGPT instructions: Season chicken with lemon juice, olive oil, salt, and pepper. Bake at 375°F (190°C) for 25-30 minutes. Serve with cooked quinoa and sauteed spinach.
Even though this was probably the simplest recipe of the week, it was my favorite. I loved how the sauteed spinach and quinoa tasted together. It’s a great recipe to make when you have spinach left over in the fridge that may be on the brink of going bad, since even numerous cups of spinach still isn’t a huge amount after it’s sauteed.
Day 6: Chicken-and-vegetable skewers
ChatGPT ingredients: Chicken chunks, bell peppers, onions, cherry tomatoes, olive oil, your favorite seasoning.
ChatGPT instructions: Thread chicken and vegetables onto skewers. Brush with olive oil and seasoning. Grill or bake at 400°F (200°C) for 15-20 minutes.
These chicken thigh kebabs were so delicious and filling. Something I especially liked about the ChatGPT meal plan was that meals were basic enough to make slight adjustments. For example, this recipe listed bell peppers, onions and cherry tomatoes for the vegetables, but it’s simple enough to swap out those vegetables with any of your choosing.
I skipped using cherry tomatoes, since I’d had plenty the night before in the pasta primavera,but mushrooms would be a great addition to this meal.
My overall opinion on using ChatGPT for meal planning
I’m sure I’m not the only one who doesn’t love grocery shopping, so one of my favorite parts about using ChatGPT for a meal plan was getting an accompanying grocery list along with it.
The application made my trip to the market painless by grouping items by category for ultra convenience. With the list copied into my iPhone’s notes app, I was in and out of the store within 30 minutes.
While the simple meals ChatGPT gave me weren’t groundbreaking, I appreciate that you can continue asking the application questions to get exactly what type of meals you desire. Whether you want meals for the week that can be made in under 30 minutes or you want them to be vegetarian, gluten-free or even zero-waste, you can ask ChatGPT to customize a meal plan for you.
Most importantly though, I realized this week that I didn’t throw away any food — not even a single scrap. My fiance and I either ate all the food the night we cooked it or ate the leftovers for lunch the following day. And that felt even better than an uncomplicated grocery store trip.
How meal planning helps fight food waste
In the United States, it’s estimated that 30% to 40% of food is wasted each year. Though food waste occurs at all stages of food production, it can (and often does) happen directly in your kitchen. This largely occurs from over-purchasing food or not eating it before it spoils.
Read more: Stop Throwing Away Your Food Scraps: 11 Ways to Repurpose Them and Save Money
This level of food waste can negatively affect the environment by forcing food production to increase, adding to its carbon footprint, which is based on how many greenhouse gasses are emitted into the atmosphere during the food production process. And rotting foods in landfills actually release methane into the environment, which is the second-largest contributor to climate warming (directly behind carbon dioxide).
But there’s some good news: Meal planning can help you tackle food waste. If you plan out your meals, you’re less likely to buy too many ingredients at the grocery store, and you can also map out how you’ll use any leftover food or ingredient scraps.
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