<img height="1" width="1" style="display:none;" alt="" src="https://ct.pinterest.com/v3/?event=init&amp;tid=2613151364092&amp;pd[em]=<hashed_email_address>&amp;noscript=1">



Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 1


Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 3

Our Partners

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 2

About Us

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 6

Public Health

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 5

Our Students

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 4

Student Blog

AI Meal Planning: One Step Closer to The Future of Health

Kai Sun
by Kai Sun



Artificial intelligence technologies are blooming in various areas today. Despite the debates on the ethics and efficacy of some specific AI-powered tools, we find changes in how we work, think, and live under the influence of AI. 

Meal planning is one of the many daily tasks that AI can help us with. Evidence, both scientific research[1] and real-life cases[2], supports the capability of AI-powered meal planners in generating healthy meal plans. They seem smart enough to consider users' dietary restrictions, personal preferences, and health conditions, and to tailor the meal plans in a pretty personalized way.



Why Should We Do Meal Planning?

Meal planning brings much more than just convenience. It offers multiple benefits and is essential in lifestyle interventions for chronic conditions like obesity[3] and diabetes.


Planning meals allows you to pre-determine portion sizes and also increases the variety of food you eat. The health benefits are beyond weight control[4]: improved balance in nutrition intake, reduced processed food consumption, and more mindful dietary choices.


Specific meal-planning techniques are also incorporated with medical nutrition therapy and help mitigate chronic conditions with dietary restrictions. A highly personalized meal plan excludes allergens, supports blood sugar and cholesterol management, and meets the client's nutritional needs.


What AI Can Do in Meal Planning?

To test the capability of AIs in generating personalized meal plans, I asked ChatGPT 3.5 to do me this favor:

"Create a 7-day meal plan for a 30-year-old male who wants to lose 5 pounds in a month,  vegan, balanced in nutrition, and prefers Asian cuisines. Include iced coffee in every breakfast."



The results exceeded my expectations. The seven-day meal plan generated by ChatGPT covers a wide variety of plant-based foods and signature Asian cuisines like curry, bibimbap, ramen, spring rolls, and sushi bowls. 


In terms of nutrition, the meal plan provides several good protein sources for vegans: tofu, legumes, and edamame. It also emphasizes diverse whole grain choices like whole grain bread, whole grain tortilla, brown rice, soba, and quinoa.


Of course, this AI-generated meal plan has significant limitations. Since ChatGPT can not cook so far,  it does not consider preparation time and difficulties, especially for breakfast cuisine. However, it can be fixed by additional instructions like "make the breakfast easier to prepare."


I also tested ChatGPT's ability to calculate caloric intake. Although it is not able to provide a detailed portion guide for every single meal, it gives a pretty accurate estimation of daily Calories for me to achieve my weight loss goal.

As mentioned in the prompt for the meal plan, I aimed for a slow weight loss of 5 pounds in a month. Based on my own calculation, I should eat, on average, about 2,100 Calories per day. 

And here's what I got from ChatGPT:


"Adding up the rough estimates for each day, the total daily calorie intake for this meal plan falls roughly within the range of 1,900 to 2,400 calories per day. Remember, these are rough estimates, and actual calorie counts may vary. It's essential to listen to your body's hunger and fullness cues and adjust portion sizes as needed to support your weight loss goals."


The range it provides is rough but correct. However, it failed to match the specific caloric information for each meal in the seven-day plan. As I pointed out, ChatGPT quickly admitted its mistake and recalculated the caloric estimates. 



AI+Human: The Future of Health

The overall results of the AI meal planning test are satisfying. The seven-day meal plan is good but several steps away from a mature, ready-to-use plan. It needs to be adjusted based on reality and requires some additional prompting to reach the ideal result.

Compared to traditional meal planning services from a dietician or a nutrition coach, AI-powered meal planning is more convenient, more accessible, and costs less. On the other hand, since the machine is not yet flawless, you need to have basic nutrition knowledge and know how to communicate with AIs effectively. In other words, AIs are not yet powerful enough[5] to replace human nutrition professionals. 


Will AIs continue to learn and develop and finally outcompete humans in health and nutrition? Probably yes. However, a better way to think about this is to see the potential of combining AI and human touch. Studies have shown the effectiveness of the AI-plus-human plans in weight loss[6].


And it's fair enough to believe that incorporating AI-powered tools will benefit both professionals and clients in other aspects of health and nutrition, such as meal planning.






Browse more healthy living plant-based recipes

Assuaged Winning Design_RGB

Pick Your Type of Deliciousness!

"A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet."

Start with either a Meal Kit or Fresh, Prepared Meal plan, and then customize your weekly delivery.  

It’s easy peasy. Get exactly what you want—meal kits, prepared meals, or both—every time.

And don’t worry, our favorite foodie brand Trifecta has lots of Less Prep, high-protein and gluten-free meals.

✅ Immunity-Rich Meals
✅ Fast-Prep & No Hassle
✅ Ease Cooking Stress
✅ Enjoy Plenty of Variety


Kai Sun

Kai Sun

I recently got my master's in Public Health at Oregon State University, with a focus on global health and an undergraduate background in nutrition science. Born and raised in mainland China, I've been living in the U.S. since 2015 and still trying to find the perfect blend of ancient oriental wisdom and scientific studies for my own healthiest lifestyle. And that's the reason why I'm always interested in the impact of cultural diversity on our dietary habits and lifestyles.

Ignoring Your Health Is Just As Bad As Ignoring Your Mother

Here at Assuaged, we are dedicated to promoting healthier living and equipping students with essential digital skills. Support our mission by visiting our non-profit website and discovering the impact we are making on public populations and the lives of public health students.

Learn More

Health has never tasted so good.

Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed.

I Want Organic Shopping For Less