Losing 20 LBS with CHATGPT – WEEK 1

A mother and son smiling at the beach.

I am 36 years old, and I have had two c-sections with a pandemic in between. I am not at my healthiest, and I am motivated to change that. My goal is to lose 20 lbs over before 2025 begins in 6 months.

I thought about consulting a specific diet plan fad, but since I am fan of AI and exploring the possibilities of ChatGPT, I decided to ask our AI overlords to guide me instead.

Below you will find the week 1 meal plan, grocery shopping list, and workout plan created by ChatGPT.

Join me as I do my best to follow it, and let’s see what happens.

Major Disclaimer

This post is NOT medical advice. It is for entertainment purposes only.

I am not a dietician and I do not have ANY medical training. I am literally just asking ChatGPT to tell me what to do.

© Lauren McDonagh-Pereira Photography

The Weight Loss Challenge

I asked ChatGPT to create a meal plan with these parameters: “I am a 36 year-old woman. I weigh 160 lbs. I want to weigh 135 lbs. I do not eat meat, but I do eat fish. Make me a meal plan for this week to help me reach my weight goal.”

The first plan it came back with called for a fish dish every night for dinner. That is way out of my budget, so I asked ChatGPT to modify the plan with this prompt: “Make a new meal plan. I would like to eat fish 2x a week and dinners made with tofu or beans the rest of the week”

ChatGPT’s 7-Day Weight Loss Meal Plan

7-Day Pescatarian Meal Plan (Fish 2x a week, Tofu or Beans for Dinner the rest of the week)



  • Greek yogurt with mixed berries and a drizzle of honey


  • Quinoa salad with cherry tomatoes, cucumber, red onion, feta cheese, and a lemon-tahini dressing


  • A handful of almonds


  • Baked cod with a quinoa and vegetable medley



  • Smoothie with spinach, banana, almond milk, and a scoop of protein powder


  • Avocado toast on whole-grain bread with a poached egg and a side of mixed greens


  • Carrot sticks with hummus


  • Tofu stir-fry with mixed vegetables and brown rice



  • Oatmeal topped with fresh strawberries and chia seeds


  • Lentil soup with a side of mixed greens and a light vinaigrette


  • Apple slices with almond butter


  • Chickpea and vegetable curry with basmati rice



  • Chia seed pudding with coconut milk and mango slices


  • Tofu and vegetable wrap with a side of salsa


  • Greek yogurt with a few walnuts


  • Grilled salmon with a side of steamed broccoli and sweet potato



  • Smoothie bowl with mixed berries, banana, and granola


  • Chickpea salad with cucumber, tomatoes, red onion, and a lemon-olive oil dressing


  • Sliced bell peppers with guacamole


  • Black bean tacos with avocado, lettuce, and salsa



  • Whole-grain toast with mashed avocado and a poached egg


  • Spinach and feta stuffed portobello mushrooms


  • Handful of mixed nuts


  • Baked tofu with a side of roasted Brussels sprouts and quinoa



  • Scrambled eggs with spinach, tomatoes, and feta cheese


  • Quinoa and black bean salad with corn, avocado, and a lime-cilantro dressing


  • Celery sticks with peanut butter


  • Lentil and vegetable stew with a side of whole-grain bread

Grocery List


  • Mixed berries (strawberries, blueberries, raspberries)
  • Spinach (fresh or frozen)
  • Bananas
  • Avocado (3-4)
  • Cherry tomatoes
  • Cucumber
  • Red onion (2)
  • Lemon (2-3)
  • Carrot sticks
  • Broccoli (fresh or frozen)
  • Sweet potato (3-4)
  • Mixed greens (salad mix)
  • Mango slices (fresh or frozen)
  • Asparagus
  • Bell peppers (2-3)
  • Green beans (fresh or frozen)
  • Strawberries
  • Apple (2-3)
  • Brussels sprouts
  • Portobello mushrooms (large)
  • Tomatoes
  • Corn (fresh or canned)
  • Celery sticks
  • Fresh herbs (cilantro, parsley)
  • Lime (2)


  • Greek yogurt
  • Feta cheese
  • Eggs
  • Almond milk
  • Coconut milk


  • Salmon fillets
  • Cod fillets
  • Tofu
  • Lentils (dried or canned)
  • Chickpeas (canned)
  • Black beans (canned)
  • Protein powder (your choice)
  • Smoked salmon

Grains and Legumes

  • Quinoa
  • Whole-grain bread
  • Whole-grain or multigrain toast
  • Brown rice
  • Basmati rice
  • Wild rice
  • Oatmeal
  • Granola
  • Chia seeds
  • Walnuts
  • Almonds
  • Mixed nuts

Condiments and Extras

  • Honey
  • Tahini
  • Hummus
  • Almond butter
  • Salsa
  • Olive oil
  • Peanut butter
  • Guacamole

Spices and Seasonings

  • Salt
  • Pepper
  • Paprika
  • Garlic powder
  • Onion powder
  • Cumin
  • Turmeric
  • Curry powder

Weekly Essentials

  • Cooking oil (olive oil, coconut oil, or your choice)
  • Lemon juice
  • Vinegar (for dressings)
  • Soy sauce (for stir-fry)

This plan ensures a balanced diet with a variety of nutrients while keeping fish consumption to twice a week and incorporating plant-based protein sources like tofu and beans for the rest of the dinners. Adjust portions and ingredients to suit your preferences and dietary needs.

A koala wearing a chef's hat and cooking in a miniature kitchen
A koala wearing a chef’s hat and cooking in a miniature kitchen

ChatGPT’s Week 1 Workout Plan

Here’s a balanced weekly workout plan to help you achieve your weight loss goal. This plan combines cardio, strength training, and flexibility exercises to maximize fat burning and overall fitness.

Monday: Cardio and Core


  • 30 minutes of brisk walking, jogging, or cycling

Core Workout:

  1. Plank: 3 sets of 30 seconds
  2. Russian Twists: 3 sets of 15 reps per side
  3. Bicycle Crunches: 3 sets of 15 reps per side
  4. Leg Raises: 3 sets of 15 reps

Tuesday: Strength Training (Upper Body)


  • 5-10 minutes of light cardio (jumping jacks, brisk walking)


  1. Push-Ups: 3 sets of 12 reps
  2. Dumbbell Rows: 3 sets of 12 reps per side
  3. Shoulder Press: 3 sets of 12 reps
  4. Bicep Curls: 3 sets of 15 reps
  5. Tricep Dips: 3 sets of 12 reps

Wednesday: Active Recovery


  • 30 minutes of yoga or stretching

Thursday: Cardio and Lower Body


  • 30 minutes of brisk walking, jogging, or cycling

Lower Body Workout:

  1. Squats: 3 sets of 15 reps
  2. Lunges: 3 sets of 15 reps per side
  3. Glute Bridges: 3 sets of 15 reps
  4. Calf Raises: 3 sets of 20 reps

Friday: Strength Training (Full Body)


  • 5-10 minutes of light cardio


  1. Deadlifts: 3 sets of 12 reps
  2. Dumbbell Bench Press: 3 sets of 12 reps
  3. Bent-Over Rows: 3 sets of 12 reps
  4. Overhead Press: 3 sets of 12 reps
  5. Plank: 3 sets of 30 seconds

Saturday: Cardio and Flexibility


  • 30-45 minutes of your choice (running, swimming, cycling, dancing)


  • 15-20 minutes of stretching or yoga

Sunday: Rest Day

  • Rest and recover. Focus on gentle stretching or a leisurely walk if desired.

Tips for Success

  1. Hydrate: Drink plenty of water throughout the day, especially before and after workouts.
  2. Nutrition: Follow your meal plan to ensure you’re fueling your body properly.
  3. Consistency: Stick to the schedule as closely as possible, but listen to your body and rest if needed.
  4. Progress: Gradually increase the intensity of your workouts as you get stronger and fitter.

This plan balances cardio, strength training, and flexibility exercises to support your weight loss and overall fitness goals. Feel free to adjust the exercises and intensity based on your fitness level and preferences.

A bike ride through a path lined with cherry trees.
A bike ride along a path lined with cherry blossoms.

My Plan

Tonight, I have dinner and drinks for a long-awaited Mom’s Night Out with friends, so today I will go grocery shopping, get prepped, and we will begin tomorrow!

I will be asking ChatGPT for specific recipes, and exercise instructions as we go along!

Let’s see what happens.

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