CHATGPT

I decided to try ChatGPT first. I used this prompt: “I need recipes to make use of leftovers. I have turkey, mashed potatoes, stuffing, celery, carrots, and onions.” The three recipes that ChatGPT came up with for me were turkey shepherd’s pie, turkey and stuffing casserole, and turkey soup. Here is an example of one of the recipes and the directions ChatGPT provided:

Turkey Shepherd’s Pie

• Ingredients: Leftover turkey, mashed potatoes, carrots, celery, onions, stuffing (optional as a topping).
• Instructions:
  • Sauté carrots, celery, and onions in a pan until softened.
  • Add shredded turkey and a bit of broth or gravy if you have it.
  • Layer in a baking dish, top with mashed potatoes, and bake at 375°F for 20-25 minutes.

An AI-Powered Meal Plan

How about if we went beyond holiday leftovers? I visited ChatGPT once again to find low-carb, low-cost recipes that included a cost estimate of $88.15 for the week. I asked for a 7-day low-carb budget meal plan. Here’s an excerpt:

7-Day Low-Carb Budget Meal Plan with Approximate Costs for [my location,] Ann Arbor, Michigan

Day 1: Sunday (Meal Prep Day)

• Breakfast: Egg & Veggie Scramble (eggs, spinach, bell peppers)
• Lunch: Rotisserie Chicken with Cauliflower Mash and Green Beans
• Dinner: Chicken Bone Broth Soup (chicken carcass, carrots, celery, onions)

Approximate Cost: $12.50

• Rotisserie Chicken: $5.00
• Eggs (6): $1.35
• Spinach & Bell Peppers: $3.50
• Cauliflower: $2.50

Day 2: Monday

• Breakfast: Hard-Boiled Eggs & Turkey Sausage
• Lunch: Chicken Salad Lettuce Wraps
• Dinner: Cabbage Stir-Fry with Ground Beef

Approximate Cost: $11.75

• Ground Beef (1 lb): $4.55
• Cabbage (1 head): $1.68
• Lettuce: $1.68
• Turkey Sausage: $3.84

Day 3: Tuesday

• Breakfast: Egg Muffins with Spinach and Cheese
• Lunch: Leftover Cabbage Stir-Fry
• Dinner: Slow Cooker Pulled Pork with Roasted Broccoli

Approximate Cost: $13.20

• Pork Loin (2 lbs): $7.00
• Broccoli: $2.50
• Cheese: $3.70

This plan leverages affordable proteins, fresh vegetables, and pantry staples to keep costs low while providing healthy, low-carb meals that support cholesterol management. Adjustments can be made depending on local sales and personal preferences.

A Focus on Cost

I ran the query again with similar language but a focus on making the most of my food budget, and I was surprised to find that ChatGPT provided a URL for my local Meijer store’s weekly ad in its response. Here’s an excerpt:

Protein Costs:

• Chicken Breasts: Approximately $4.55/lb
• Ground Turkey: Around $3.29/lb at local stores
• Eggs: About $2.70 per dozen, making them a cheap and versatile protein

Vegetable Costs:

• Leafy Greens (e.g., Spinach, Lettuce): $1.68 per head
• Broccoli/Cauliflower: Typically $2-$3 per head
• Carrots & Celery: Around $1.30-$1.60/lb

Suggested Weekly Budget Meal Plan:

1. Monday: Rotisserie chicken with steamed broccoli and a side salad
2. Tuesday: Ground turkey lettuce wraps with shredded carrots and cucumber slices
3. Wednesday: Chicken breast stir-fried with bell peppers and onions (skip the rice)
4. Thursday: Turkey meatballs with zucchini noodles
5. Friday: Egg frittata with spinach and cheese
6. Saturday: Grilled chicken thighs with roasted cauliflower
7. Sunday: Leftover chicken soup with carrots and celery

This approach allows you to stay low-carb while keeping costs manageable by using affordable proteins and in-season vegetables. You can find more deals in weekly ads from Meijer and other local grocery stores.

GEMINI

Next, I experimented with Google’s Gemini. My prompt was, “7-Day Low-Carb Budget Meal Plan with Approximate Costs for Ann Arbor, Michigan.” Gemini came up with a shopping list, along with a note highlighting the variation of pricing, which was followed with an estimate of $50–$70. Gemini went on to state, “This estimate assumes buying in bulk and taking advantage of sales. Costs could be higher if you purchase pre-cut or pre-packaged items.” Protein and vegetable costs were included, which were similar to ChatGPT’s. Here is part of the meal plan:

Monday

• Breakfast: Omelet with spinach and cheese
• Lunch: Salad with grilled chicken, avocado, and balsamic vinaigrette
• Dinner: Salmon with roasted broccoli

Tuesday

• Breakfast: Greek yogurt with berries and almonds
• Lunch: Leftover salmon and broccoli
• Dinner: Chicken stir-fry with cauliflower rice

Wednesday

• Breakfast: Scrambled eggs with bacon
• Lunch: Salad with cucumbers, tomatoes, and feta cheese
• Dinner: Grilled chicken breast with roasted vegetables (broccoli, carrots, zucchini)

Thursday

• Breakfast: Avocado toast with eggs
• Lunch: Leftover chicken stir-fry
• Dinner: Shrimp scampi with zucchini noodles

COPILOT

Next, I decided to try Microsoft’s Copilot. I input the same prompt as with Gemini: “7-Day Low-Carb Budget Meal Plan with Approximate Costs for Ann Arbor, Michigan.” Here’s a sample of the meal ideas included with approximate costs:

Day 1

• Breakfast: Scrambled eggs with spinach and cheese ($2)
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado ($5)
• Dinner: Beef stir-fry with broccoli and bell peppers ($6)

Total: $13

Day 2

• Breakfast: Greek yogurt with almonds and a few berries ($3)
• Lunch: Tuna salad with celery and mayo on lettuce wraps ($4)
• Dinner: Baked salmon with asparagus ($7)

Total: $14

The weekly total for a 7-day food plan was $91. Copilot also shared the following message:

These costs are approximate and can vary based on local prices and store choices. This meal plan is designed to be budget-friendly while keeping carbs low. Feel free to adjust based on your preferences and dietary needs! Does this help, or would you like more details on any specific meals?

FOOD FOR THOUGHT

I liked the idea of coming up with a projected spend for a week’s suggested recipes. And the low-carb options provided good ideas for healthier eating habits. When it comes to a social impact, do you think that AI can help SNAP and other food-benefit recipients make the most of what they receive each month? I wonder if in the future, caseworkers will identify AI prompt crafting as an essential skill that could benefit those they help.