Little ChatGPT macro hack

[Josefein421]

I know most people myself included are eating the same meals over and over but as I have been trying to find healthy macro friendly variations a lot of recipes sound healthy looking at the ingredient list but the macros per serving are trash. So I tried copy and pasting an ingredient list into ChatGPT and asking for a macro breakdown of the whole thing and then asked it to divide it into different sized portions and I got an exact breakdown. Then I tried subbing different amounts of things or replacing milk with almond milk, etc and am able to get it pretty accurate and fitting my plan. Or at least if it isnt a perfect fit I at least know what calories I am taking in. I used it last night for baked oatmeal and the night before with air fryer breaded chicken breast to see what the breading was adding and then in a sandwich on sour dough.

Maybe not as helpful for competitors or have very little variation but if youre looking to change things up and still stay "bodybuilding friendly" give it a try. Or perhaps I am late to the game and everyone has haha.

 

[FrenchBench22]

My wife does something similar, especially for when she wants to have the same meal as me or a variation.

If for example the meal plan from my coach is something like "110g oats, 50g blueberries, 350g egg whites, 1 whole egg, 20g bread," she would enter something like:

"Using only the following ingredients, formulate different recipes that preserve the macronutrient content of this meal.

110g oats, 50g blueberries, 350g egg whites, 1 whole egg, 20g bread/bagel

Any additional ingredients preferably minimally impactful to the total macro and calorie total. Available additions include: baking powder, baking soda, vanilla extract, artificial sweeteners, etc."

And with that, it gave her a recipe for protein pancakes, a recipe for oatmeal porridge and an omlette, a recipe for muffins, etc. Another time, it gave similar options and she said "what are some other options?" And it gave some.

When she sees recipes for desserts and dinners on Instagram, (pumpkin spice pancakes with cream cheese icing, beef stew, Korean fried chicken, pasta with cream sauce and meats, casserole, etc.,) she'll copy the ingredients/recipe into the machine and ask "replicate this recipe with a macro target of X protein, Y carbs, Z fats," or "replicate this recipe with the following ingredients xyz."

The only issue she has run into is that a lot of American recipes contain a lot of fat, or high fat ingredients, and switching for lower fat options does affect the way things cook/bake and their eventual texture.

 

[Josefein421]

That’s really cool. Another good idea. And I found the same there is a lot of fat in recipes… oils and butters that need to replaced or limited.

Thanks for sharing that!

 

[gib68sg]

I usually tell it what macros I want per meal and what kind of stuff I want to eat. For example ..g of protein, ..g carbs and ..g fats and I want to have beef, broccoli and a carb…make it Asian flavored. Then it’ll give me a few options with a shopping list and the ability to scale it. It’s been very useful with an otherwise boring diet lol