ChatGPT for Meal Planning for Two and Party Prep

If you’ve followed me for any time at all, you know I am a huge fan of AI and specifically ChatGPT. I’ve figured out how to use it to increase my work efficiency exponentially. The trick is in the prompts and once you perfect that, the rest is easy.

I share a lot of how to use ChatGPT as your marketing assistant but today I’m putting on my lifestyle expert hat and want to show you how to use it for meal planning and party preparation.

As I mentioned above, the key to AI and specifically ChatGPT is how you prompt it. The more time you spend providing it with complete information, the more accurate your results will be. The best way for me to show you how to do this is through examples. Below is a prompt for meal preparation and one for party prep. Feel free to cut and paste these and modify them for what you need and see how amazing your personalized results are!

Meal Prep Example – Changing eating habits when adult children move away

Here is the prompt. Notice how I use “please” quite a bit. I liken ChatGPT to a person I am speaking with and feel manners never hurt – even with AI.

Our family of four is now down to two adults as our children have moved away. The two of us are also eating much healthier and are concerned with sugar intake and want to stick with healthy carbs and avoid white flour and pasta. Please provide me with a meal plan, recipes, and required groceries /grocery list including spices for five healthy dinners as described above. Please vary the protein choice every day. We eat all meats and fish and prefer fish so please make three of the meals with fish or seafood. We like all vegetables except Brussels sprouts. We enjoy cooking and meal prep but do not want to be overburdened in the kitchen with these meals. Additionally, can you please make sure there is no waste with our groceries so we would like to use all of what we buy for the week (we are happy to freeze proteins) but we also do not want to eat the same things each night. Please get creative!

Here is ChatGPT’s response. It’s truly amazing! Let me know what you think about this in the comments.

Here is a 5-day healthy meal plan with varied proteins, focusing on fish and seafood, while ensuring no food waste, minimal kitchen effort, and balanced, low-sugar carbs. The meals include flavorful spices and ingredients used multiple times throughout the week to avoid excess waste.

Meal Plan (Dinners)

Day 1: Grilled Salmon with Roasted Sweet Potatoes & Garlic Sautéed Kale

• Protein: Salmon
• Carb: Sweet potatoes
• Veggies: Kale, red onion
• Flavor: Lemon, garlic, smoked paprika, olive oil

Day 2: Shrimp & Vegetable Stir-Fry over Cauliflower Rice

• Protein: Shrimp
• Carb Alternative: Cauliflower rice
• Veggies: Red bell pepper, zucchini, carrots, snap peas
• Flavor: Ginger, garlic, coconut aminos, sesame oil

Day 3: Lemon Garlic Chicken with Quinoa & Roasted Asparagus

• Protein: Chicken breast
• Carb: Quinoa
• Veggies: Asparagus, cherry tomatoes
• Flavor: Lemon, garlic, olive oil, Italian seasoning

Day 4: Mediterranean Baked Cod with Chickpea & Spinach Salad

• Protein: Cod
• Carb: Chickpeas
• Veggies: Spinach, cucumber, red onion
• Flavor: Oregano, garlic, lemon, olive oil, feta (optional)

Day 5: Seared Tuna with Roasted Cauliflower & Avocado Salsa

• Protein: Tuna steak
• Carb Alternative: Roasted cauliflower
• Veggies: Avocado, cherry tomatoes, red onion
• Flavor: Lime, cilantro, cumin, olive oil

Grocery List (for Two People, No Waste)

Proteins:

✅ 2 salmon fillets
✅ 12 oz shrimp (peeled, deveined)
✅ 2 boneless, skinless chicken breasts
✅ 2 cod fillets
✅ 2 tuna steaks

(Freeze cod, tuna, and shrimp until needed to maintain freshness.)

Vegetables:

✅ 2 large sweet potatoes
✅ 1 bunch kale
✅ 1 red onion (used in multiple meals)
✅ 2 bell peppers (red/yellow)
✅ 1 zucchini
✅ 1 small bag baby carrots
✅ 1 bag snap peas
✅ 1 bunch asparagus
✅ 1 pint cherry tomatoes
✅ 1 cucumber
✅ 1 avocado
✅ 1 head cauliflower (for rice & roasting)
✅ 1 bag baby spinach

Pantry Staples (for Flavor & Carbs):

✅ 1 can chickpeas
✅ 1 cup quinoa
✅ 1 small jar coconut aminos (soy-free soy sauce alternative)
✅ 1 small bottle extra virgin olive oil
✅ 1 small bottle sesame oil

Spices & Seasonings:

✅ Garlic powder
✅ Smoked paprika
✅ Italian seasoning
✅ Ground cumin
✅ Oregano
✅ Fresh cilantro
✅ Fresh or dried ginger
✅ Sea salt & black pepper
✅ Red pepper flakes (optional)

Other Items:

✅ 3 lemons (for fish, chicken, and dressing)
✅ 1 lime (for tuna dish)
✅ 1 small feta block (optional, for salad)

Recipes

1. Grilled Salmon with Roasted Sweet Potatoes & Garlic Sautéed Kale

1. Preheat oven to 400°F.
2. Slice sweet potatoes into wedges, toss with olive oil, smoked paprika, salt & pepper, and roast for 25 minutes.
3. Season salmon fillets with salt, pepper, and a squeeze of lemon. Grill or pan-sear for 4-5 min per side.
4. In a pan, sauté chopped kale with garlic & olive oil for 3 minutes.

2. Shrimp & Vegetable Stir-Fry over Cauliflower Rice

1. Pulse cauliflower in a food processor or buy pre-riced.
2. In a pan, heat sesame oil, sauté shrimp for 2-3 min per side. Remove.
3. Stir-fry bell pepper, zucchini, carrots, snap peas with garlic & ginger for 5 min.
4. Add shrimp back, stir in coconut aminos, serve over cauliflower rice.

3. Lemon Garlic Chicken with Quinoa & Roasted Asparagus

1. Cook quinoa as per package.
2. Roast asparagus & cherry tomatoes at 375°F for 12-15 min with olive oil, salt, and pepper.
3. Sear chicken breasts in a pan with garlic, lemon juice, Italian seasoning for 6-7 min per side.

4. Mediterranean Baked Cod with Chickpea & Spinach Salad

1. Place cod in a baking dish, season with oregano, garlic, olive oil, and lemon, bake at 375°F for 15 min.
2. Toss chickpeas, spinach, cucumber, red onion, and cherry tomatoes with olive oil & lemon juice.

5. Seared Tuna with Roasted Cauliflower & Avocado Salsa

1. Roast cauliflower florets at 400°F for 20 min with olive oil, cumin, salt, and pepper.
2. Make salsa: Dice avocado, cherry tomatoes, red onion, and cilantro, mix with lime juice.
3. Sear tuna steaks (medium-high heat) for 1-2 min per side.

Meal Prep Example – Hosting a party for the big game

Here is the prompt.

I’ve been cooking for two lately and am now hosting a big party for the Super Bowl. It’s been a while since I’ve entertained. We will have 20 adults, no children. Everyone is over 50 so we are all more health conscious than we were and none of us eat a lot like we used to. I’d like to prepare two chilis – one white chicken and one with beef. I would like slow cooker recipes for these so I can cook them ahead of time. I will also want accoutrements for the chilis. Additionally, I would like to serve five appetizers. These can be hot or cold but I would like foods I can prep for ahead of time so I’m not in the kitchen all day on game day. I would also like to serve a simple dessert and a signature cocktail. Both teams have red in their colors so please pick something that can be made in bulk and is red. Please provide me with the recipes, preparation timeline, and required groceries /grocery list including spices for everything described above.

ChatGPT’s Response:

Super Bowl Party Menu for 20 Adults

(Health-Conscious, Make-Ahead, Low-Overhead Cooking Plan)

Your menu includes:
✅ Two Slow Cooker Chilis (White Chicken & Classic Beef)
✅ Five Appetizers (Hot & Cold, All Preppable in Advance)
✅ One Simple Dessert (Light, No-Bake Option)
✅ One Signature Cocktail (Red, Bulk-Friendly)

Everything is designed for minimal stress on game day with prep-ahead instructions so you can enjoy the party instead of working in the kitchen.

MENU & RECIPES

🌶️ Slow Cooker White Chicken Chili

(Make 6-8 Hours Ahead in Slow Cooker)

✅ Ingredients:

• 3 lbs boneless, skinless chicken breasts
• 2 cans (15 oz) white beans (cannellini or great northern), drained & rinsed
• 1 can (15 oz) corn, drained
• 2 cups low-sodium chicken broth
• 1 can (4 oz) diced green chilies
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper
• ½ cup Greek yogurt (stirred in at the end)
• ½ cup chopped cilantro (for serving)
• 1 lime, cut into wedges (for serving)

✅ Instructions:

1. Place chicken, beans, corn, broth, chilies, onion, garlic, and seasonings in a slow cooker.
2. Cook on low for 6-8 hours or high for 4 hours.
3. Shred chicken with two forks, stir in Greek yogurt, adjust seasoning.
4. Serve with cilantro and lime wedges.

🥩 Slow Cooker Classic Beef Chili

(Make 6-8 Hours Ahead in Slow Cooker)
✅ Ingredients:

• 3 lbs lean ground beef
• 2 cans (15 oz) black beans, drained & rinsed
• 2 cans (15 oz) kidney beans, drained & rinsed
• 1 can (28 oz) diced tomatoes
• 1 can (15 oz) tomato sauce
• 2 cups low-sodium beef broth
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp red pepper flakes (optional for heat)

✅ Instructions:

1. Brown ground beef in a skillet, drain excess fat.
2. Add all ingredients to slow cooker. Stir well.
3. Cook on low for 6-8 hours or high for 4 hours.
4. Taste and adjust seasonings before serving.

🍽️ Chili Accoutrements

• Shredded cheese (cheddar & Monterey Jack)
• Diced avocado
• Sliced jalapeños
• Chopped cilantro
• Diced red onion
• Sour cream or Greek yogurt
• Lime wedges
• Baked tortilla chips (healthier than fried)

APPETIZERS (All Prep-Ahead Friendly)

🥑 1. Guacamole with Crudité & Pita Chips

✅ Ingredients:

• 5 ripe avocados
• 2 limes, juiced
• ½ cup diced red onion
• 1 small jalapeño, finely diced
• ½ cup chopped cilantro
• Salt & pepper to taste
• Crudité: sliced cucumbers, bell peppers, baby carrots
• Whole wheat pita, cut into chips & baked at 375°F for 10 min

✅ Prep:
Mash avocados, mix all ingredients, store covered with plastic wrap in fridge. Serve with pita chips & veggies.

🥓 2. Prosciutto-Wrapped Asparagus (Served Warm or Room Temp)

✅ Ingredients:

• 2 bunches asparagus, trimmed
• 1 pack (12 oz) prosciutto
• 1 tbsp olive oil
• Black pepper

✅ Prep:

1. Wrap one slice of prosciutto around each asparagus spear.
2. Drizzle with olive oil & black pepper.
3. Bake at 400°F for 12-15 min.
4. Serve warm or at room temperature.

🧀 3. Mini Caprese Skewers

✅ Ingredients:

• 40 cherry tomatoes
• 20 mini mozzarella balls
• 20 fresh basil leaves
• Balsamic glaze for drizzling
• Toothpicks

✅ Prep:
Assemble skewers: tomato, basil, mozzarella. Drizzle with balsamic glaze just before serving.

🍤 4. Shrimp Cocktail with Lemon-Garlic Aioli

✅ Ingredients:

• 2 lbs shrimp, peeled & deveined
• 1 lemon, sliced
• 2 cloves garlic, minced
• ½ cup Greek yogurt or mayo
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• ½ tsp Old Bay seasoning

✅ Prep:

1. Boil shrimp with lemon slices for 2 min. Chill in ice bath.
2. Mix Greek yogurt/mayo, garlic, mustard, lemon juice, Old Bay.
3. Serve shrimp with aioli.

🌶️ 5. Spicy Roasted Nuts (Make-Ahead, Served in Bowls)

✅ Ingredients:

• 3 cups mixed nuts (almonds, cashews, pecans)
• 1 tbsp olive oil
• ½ tsp smoked paprika
• ½ tsp cayenne
• ½ tsp salt
• ½ tsp honey

✅ Prep:

1. Toss nuts in olive oil, spices, honey.
2. Roast at 350°F for 12 min, stirring halfway.

DESSERT

🍓 No-Bake Berry Yogurt Parfaits

✅ Ingredients:

• 3 cups Greek yogurt
• 2 cups mixed berries (strawberries, raspberries, blueberries)
• ½ cup granola
• 2 tbsp honey

✅ Prep:
Layer yogurt, berries, granola in cups. Drizzle with honey. Chill until serving.

SIGNATURE COCKTAIL

🍹 Red Super Bowl Sangria

✅ Ingredients (Serves 20 Cups):

• 2 bottles red wine (Cabernet or Tempranillo)
• 1 cup brandy
• ½ cup orange liqueur (Cointreau or Triple Sec)
• 2 oranges, sliced
• 1 lemon, sliced
• 1 cup fresh raspberries
• 2 cups pomegranate juice
• 2 cups club soda (added just before serving)

✅ Prep:

1. Mix wine, brandy, liqueur, fruit, pomegranate juice. Chill overnight.
2. Add club soda before serving.

GROCERY LIST (For 20 People, No Waste)

Proteins:

✅ 3 lbs boneless, skinless chicken breasts
✅ 3 lbs lean ground beef
✅ 2 lbs shrimp
✅ 1 pack prosciutto

Produce:

✅ 10 avocados
✅ 5 limes, 3 lemons
✅ 2 bunches cilantro
✅ 3 medium onions (yellow & red)
✅ 40 cherry tomatoes
✅ 2 bunches asparagus
✅ 2 red bell peppers
✅ 1 jalapeño
✅ 2 cucumbers
✅ 3 cups mixed berries

Pantry Staples:

✅ 2 bottles red wine
✅ 1 cup brandy
✅ ½ cup orange liqueur
✅ 2 cans black beans
✅ 2 cans kidney beans
✅ 2 cans white beans
✅ 2 cans diced tomatoes
✅ 2 cups pomegranate juice
✅ 2 cups club soda

This entire process took me about 10 minutes. Can you imagine the time it would take to plan all of this out?

Taking the time to embrace technology and using it in all aspects of your life will give you hours of your life back!

AI is a game-changer in both business and everyday life. Once I figured out what it could do for me in my business, I started using it to help me plan out my television segments and then for daily life in the kitchen. Don’t be afraid of technology, embrace it and see how much more efficient you are in your everyday life. What will you do with all of your extra time?