As summer 2025 officially comes to an end, we have a distinct feeling you went through the season feeling some regret when you were in the pool: You never achieved that beach bod you swore you’d grind for in January, did you?
You followed a YouTube program, adopted third-party eating plans, and went to the gym for about two weeks. None of it worked.
But have you tried artificial intelligence? AI is a tool. A tool that, while it can’t always put the right number of fingers on a hand, can collect information and organize your life in various ways. One of the best ways is meal planning. There are numerous free AI tools available that can help you plan your meals for the fall.
Free AI Tools
- ChatGPT – The most versatile one you’ll find on this list, as ChatGPT could not only plan your meals but also your gym program while dishing out relationship advice.
- Whisk – Created by the Food Network, Whisk lets you generate meal plans from dietary preferences, save recipes, and automatically build shopping lists.
- Eat This Much – The free version creates meal plans based on calories, macros, and the type of diet you want to follow (keto, vegetarian, etc.)
- Lumen Meal Planner – Provides daily nutrition guidance with AI-driven suggestions. It is best paired with a device that tracks your metabolic health.
- Forks Meal Planner – It’s a trial and is plant-based but has customizable plans with a grocery list.
If you’re looking to be walked through what you should eat, we suggest exploring options beyond a standard AI like ChatGPT. However, if you read on, we can provide the right questions to ask a free AI like ChatGPT to help you create a meal plan.
Step 1: Give Your Measurements and Details
Start by telling the AI your height, weight, if you’re training at all, and if you have any eating restrictions. Explain if you’re trying to lose as many calories as possible, are looking to burn fat, or are trying to burn fat while gaining muscle mass.
Then, detail your goal and the amount of time you have.
For example, you can say you’re 5-foot-4 inches tall, weigh 160 pounds, want to lose 30 pounds by next March, work out twice a week, and are looking to lose as quickly as possible.
Step 2: Tell It Your Standard Grocery List
This one will require a bit of savvy and know-how to get the most out of it. First, we’re sorry, but you can’t ask it to give a plan based on your love for Coca-Cola and Pizza Pockets. It’s best to provide a solid grocery list of natural, non-processed foods. So, fruits, vegetables, meat, eggs, and so on. You can include steak and ham if you’d like. If it’s a source of meat or protein, include it. For foods with carbohydrates, such as bread, rice, and potatoes, consider opting for healthier options like whole-wheat bread, brown rice, and sweet potatoes.
Then go ahead and buy your groceries. Save the receipt, and list all the items you purchased to the AI. You can even provide name brands and the grams of each item if you want.
Step 3: Have AI Execute the Plan
When it has all your grocery items and personal details, you can ask it to:
Please build me a daily meal plan based on four [or five] meals per day, based on the following details I provided. Additionally, please provide me with the portion sizes (in grams) required for each item, as well as the macros and calories for each day. The details:
- My height.
- My weight.
- My goal.
- My weekly workouts.
- All the foods I listed.
You can add details such as asking it to make a snack, designating that you like eggs for breakfast, or stating that “Sundays are for vanilla Häagen-Dazs, I eat the whole 460 milliliters.” It will take all these details into account.
Step 4: Read, Refine, Update
It’s at this point that you should see your plan completely spewed out in about sixty seconds. That said, we doubt it’ll be 100% perfect.
You’ll need to review and refine its details to ensure it meets your requirements. You can tell it things like the brand of bread you eat, what you want included or excluded in certain dishes, and ask it how to make the recipes better without disrupting your macros.
You should now have a plan that would probably cost you $100 to start with a personal trainer.
Moving forward, with the data given, you can tell it if you’ve veered off the schedule on a particular day, and it’ll adjust your meals just like a personal chef. The most challenging part of sticking to a plan is organization; having AI solves that problem and, in many ways, improves it.
Other Tips and Tidbits for Meal Planning
- Eat every 2.5 to 3 hours. The longer you wait, the more you’ll crave unhealthy foods.
- It generally takes about three weeks to kick a bad habit and form a new one. This will be the most challenging part of the entire process.
- Cheat days are not the enemy; in many ways, they’re necessary. But early on, they could be a gateway drug to old habits. Build up proper willpower before indulging.
- Drink lots of water. Be like a Kardashian and always have a bottle handy.
- Portion control in a meal plan is essential. It’s best to buy a mini scale to weigh your portions so you’re following the plan to the letter.
- The more you’re in the gym, the faster you meet your goals.
- Avoid being extreme. Everyone should have at least three well-rounded meals per day, with each containing proper amounts of carbs, fat, and protein.
- Don’t be afraid to experiment with new recipes; you could even ask AI to help.
- Salt and butter are not the enemy. Coke and Red Bull are.
- If you have any pre-existing medical conditions or don’t feel right during your plan. Consult your doctor. And no, your doctor should not be AI.
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