I Asked ChatGPT for a 3-Day Vegetarian Meal Plan (Here’s What Happened)
Fit or Fiction: AI in Fitness.
Where I test AI-generated workouts and nutrition, expose the risks and show how to make them safe and realistic.
Can ChatGPT really plan your meals? I decided to put it to the test in my Fit or Fiction AI series. My request was simple:
A 3-day vegetarian meal plan
No eggs (I don’t eat them)
Around 1800 calories per day
On paper, this sounded perfect. But what I discovered is that AI nutrition advice isn’t always as straightforward as it looks.
The Experiment: ChatGPT as My Nutritionist
I opened a free, logged-out version of ChatGPT and typed: “Make me a 3-day vegetarian meal plan, no eggs, 1800 calories.”
That’s all. I didn’t tell it that I strength train, that I’m autistic with ADHD, or even what my fitness goals are. I wanted to see what someone completely new to fitness might get if they asked the same question.
And yes, ChatGPT delivered. It gave me a full vegetarian 3-day meal plan with breakfast, lunch, dinner, and snacks.
First Impressions: Looks Good…
The meal plan included:
Day 1: Oatmeal (porridge) with berries, chickpea wraps, lentil & sweet potato curry
Day 2: Tofu scramble, quinoa & black beans, pasta with pesto & veggies
Day 3: Chia pudding, tempeh buddha bowl, vegetarian chilli
At first glance, it seemed healthy and balanced. Lots of plant-based protein, fibre, and healthy fats. Around the right calories. If you’re just looking for inspiration, it’s not a bad start.
The Problems With AI Meal Plans
But here’s where ChatGPT fell short, and why it’s not as simple as copying and pasting a diet plan.
1. No Context for Goals
ChatGPT didn’t ask if I wanted to lose weight, maintain, or gain muscle. Those 1800 calories could be a deficit for one person, but maintenance or even a surplus for another.
2. Too Little Protein for Strength Training
It suggested around 60–80 grams of protein per day. For someone like me who lifts weights, that’s too low. I aim for 100+ grams of protein daily to support recovery and muscle growth. Without it, you risk losing muscle instead of fat.
3. Accessibility and Cost
Foods like tempeh, tahini, endless avocados, and nuts aren’t always cheap or available in every supermarket. If you don’t drive, live rurally, or are on a tight budget, that’s a big barrier.
4. Cooking Assumptions
The plan assumed I could and wanted to cook every meal from scratch. For people with low energy, executive dysfunction, or busy lives, that’s unrealistic.
Making It Work in Real Life
Instead of following it exactly, I adapted the plan to make it more practical:
Batch Cooking: I cooked a big pot of vegetarian chilli and reused it across meals (with rice one day, pasta the next, baked potato another).
Simpler Swaps: I replaced complex meals with easy versions, because I value speed and low effort.
Boosted Protein: I added extra tofu, beans, or protein powder to hit my strength training nutrition needs.
This made the meal plan doable, not just “nice on paper.”
Why This Matters
AI tools like ChatGPT are brilliant for ideas. They can give you recipe inspiration, shopping lists, and structure. But they’re not perfect.
They don’t know your fitness goals.
They don’t understand your mental health, sensory needs, or lifestyle challenges.
They don’t factor in budget, cooking ability, or accessibility of food.
That’s why AI should be seen as a starting point, not a full solution.
Key Takeaways
A 3-day vegetarian meal plan from ChatGPT looks balanced, but lacks context.
Protein intake is often too low if you’re strength training.
Accessibility and cost matter; not everyone can buy tempeh, tahini, or avocados every week.
Batch cooking and simple swaps make AI meal plans more realistic.
AI is best used as inspiration, not a replacement for professional advice.
AI Meal Plan… The Summary
So, can ChatGPT replace a nutritionist? Not yet.
It’s a helpful tool for sparking ideas, but without personalisation, context, and practicality, its advice will always fall short.
If you’re neurodivergent, anxious, or just starting your fitness journey, remember: the best nutrition plan is one you can actually stick to.
Have you ever tried using ChatGPT or another AI tool for meal planning? Did you follow it, tweak it, or give up? Share your experience in the comments; I’d love to know. Check out the AI: Fit or Fiction Playlist on YouTube too!
