Friends. Family. Readers of all my experiences…
If you haven’t dove into the benefits of ChatGPT…let me help you.
Listen. Stress snacking is a thing. Travel team softball mom stress and responsibilities is a thing. Working on your doctorate is a thing. Turning 45 is.a.whole.thing.
The more I can NOT think about the better off we in my world ALL are.
Let this be just a FEW examples of how you can utilize this incredible tool.
Example one:
Prompt asked: Using the Optavia 5&1 plan, give me 7 days of suggested snacks and easy lean and green meals using regular household ingredients.
Response:
Here is a sample 7-day snack plan for Optavia:
Day 1:
- Apple slices with almond butter
- Celery sticks with hummus
- Hard-boiled egg
Day 2:
- Carrot sticks with ranch dressing
- Cottage cheese with sliced peaches
- Roasted chickpeas
Day 3:
- Greek yogurt with berries
- Beef jerky
- Edamame
Day 4:
- Sliced bell peppers with guacamole
- Rice cake with peanut butter and banana slices
- Turkey slices
Day 5:
- Mixed nuts
- Sliced cucumber with tzatziki sauce
- String cheese
Day 6:
- Cherry tomatoes with mozzarella cheese
- Sugar snap peas with peanut butter
- Roasted pumpkin seeds
Day 7:
- Grapes with cheese
- Baby carrots with ranch dressing
- Hard-boiled egg
Here are six easy lean and green meals using regular household ingredients:
- Grilled Chicken Salad: Grilled chicken breast over a bed of mixed greens, with cherry tomatoes, sliced cucumber, and a drizzle of balsamic vinaigrette.
- Lemon Garlic Shrimp Stir Fry: Sautee shrimp in a pan with garlic, lemon juice, and a splash of olive oil. Serve over a bed of cauliflower rice, with sliced bell peppers and onions.
- Turkey Burger with Sweet Potato Fries: Grill a turkey burger and serve it on a lettuce wrap, topped with sliced avocado, tomato, and red onion. Serve with roasted sweet potato fries.
- Baked Salmon with Roasted Vegetables: Bake a salmon fillet in the oven with lemon and dill, and serve it with roasted asparagus, broccoli, and sweet potatoes.
- Grilled Sirloin Steak with Zucchini and Squash: Grill a sirloin steak and serve it with grilled zucchini and squash, seasoned with salt, pepper, and a splash of olive oil.
- Turkey Chili: Brown ground turkey in a pot, then add diced tomatoes, black beans, kidney beans, bell peppers, onions, and chili powder. Simmer until vegetables are tender, and serve with a dollop of Greek yogurt on top.
Prompt tweaked:
Give me a grocery list with amounts for the above meal plan.
Day 1:
- Apples (4 medium)
- Almond butter (2 tbsp)
- Celery (4-6 stalks)
- Hummus (2 tbsp)
- Hard-boiled eggs (2)
Day 2:
- Carrots (4-6 medium)
- Ranch dressing (2 tbsp)
- Cottage cheese (1/2 cup)
- Peaches (1 medium)
- Roasted chickpeas (1/4 cup)
Day 3:
- Greek yogurt (1 cup)
- Mixed berries (1 cup)
- Beef jerky (1 oz)
- Edamame (1 cup)
Day 4:
- Bell peppers (2 medium)
- Guacamole (2 tbsp)
- Rice cakes (2)
- Peanut butter (2 tbsp)
- Banana (1 medium)
- Turkey slices (2-3 oz)
Day 5:
- Mixed nuts (1/4 cup)
- Cucumber (1 medium)
- Tzatziki sauce (2 tbsp)
- String cheese (1 stick)
Day 6:
- Cherry tomatoes (1 cup)
- Mozzarella cheese (2 oz)
- Sugar snap peas (1 cup)
- Peanut butter (2 tbsp)
- Roasted pumpkin seeds (1/4 cup)
Day 7:
- Grapes (1 cup)
- Cheese (1-2 oz)
- Baby carrots (4-6)
- Ranch dressing (2 tbsp)
- Hard-boiled eggs (2)
For the meals:
- Grilled chicken breast (4 oz)
- Mixed greens (2 cups)
- Cherry tomatoes (1/2 cup)
- Cucumber (1/2 medium)
- Balsamic vinaigrette (1-2 tbsp)
- Shrimp (4-6 oz)
- Garlic (2 cloves)
- Lemon juice (2 tbsp)
- Olive oil (1 tbsp)
- Cauliflower rice (2 cups)
- Bell peppers (1/2 medium)
- Onion (1/4 medium)
- Turkey burger (4 oz)
- Lettuce (2-3 leaves)
- Avocado (1/4 medium)
- Tomato (1 slice)
- Red onion (1 slice)
- Sweet potatoes (1 medium)
- Salmon fillet (4 oz)
- Asparagus (6-8 spears)
- Broccoli (1/2 cup)
- Zucchini (1 medium)
- Squash (1 medium)
- Ground turkey (8 oz)
- Diced tomatoes (1 can)
- Black beans (1 can)
- Kidney beans (1 can)
- Chili powder (1 tbsp)
- Greek yogurt (1/4 cup)
Example 2:
Prompt: Give me one week schedule of using the treadmill per day to maximize weight loss with 30 minutes per day, plus 5 min of weights with reps and activities
Sure, here’s an example breakdown of the activities you could do, along with their definitions, reps, and recommended times:
Monday:
- Treadmill: 30 minutes, moderate intensity (e.g., brisk walking or light jogging)
- Weights: Bicep curls, 3 sets of 12 reps each (using dumbbells or resistance bands), 5 minutes
Bicep curls: Stand with feet hip-width apart, holding dumbbells (or resistance bands) with palms facing up. Keep your elbows close to your sides and slowly curl the weights towards your shoulders, then lower them back down to the starting position.
Tuesday:
- Treadmill: 30 minutes, moderate intensity
- Weights: Squats, 3 sets of 12 reps each (using dumbbells or bodyweight), 5 minutes
Squats: Stand with feet hip-width apart, holding dumbbells (or no weight). Bend your knees and lower your hips back as if you’re sitting down into a chair. Keep your weight in your heels and your chest lifted. Return to standing position.
Wednesday:
- Treadmill: 30 minutes, moderate intensity
- Weights: Lunges, 3 sets of 12 reps each (using dumbbells or bodyweight), 5 minutes
Lunges: Stand with feet hip-width apart, holding dumbbells (or no weight). Take a big step forward with one leg, bending both knees until your back knee almost touches the floor. Keep your weight in your front heel and your chest lifted. Return to standing position and switch legs.
Thursday:
- Treadmill: 30 minutes, moderate intensity
- Weights: Push-ups, 3 sets of 10 reps each (using bodyweight or modified push-ups), 5 minutes
Push-ups: Start in a plank position with hands shoulder-width apart. Lower your body down until your chest almost touches the ground, keeping your elbows close to your sides. Push back up to the starting position.
Friday:
- Treadmill: 30 minutes, moderate intensity
- Weights: Plank, hold for 30 seconds, 5 minutes
Plank: Start in a push-up position with elbows on the ground. Keep your body in a straight line from head to heels, engage your core, and hold the position for 30 seconds.
Example 3
Prompt: give me a list of business casual outfits for the following weather temperatures using basic closet staples. i need appropriate shoes as well. Temps 68, 71, 73, 68, 75 No jeans, include dresses.
Response:
68 degrees Fahrenheit:
- Outfit 1: Navy A-line midi dress, a cream cardigan, and brown ankle boots
- Outfit 2: Black tailored trousers, a white blouse, a gray blazer, and black loafers
- Shoes: Brown ankle boots or black loafers. Leggings are not needed with either outfit.
71 degrees Fahrenheit:
- Outfit 1: Light blue knee-length shirtdress, a brown leather belt, and white sneakers
- Outfit 2: Navy ankle-length dress pants, a light pink blouse, a beige blazer, and nude pumps
- Shoes: White sneakers or nude pumps. Leggings are not needed with either outfit.
73 degrees Fahrenheit:
- Outfit 1: Tan midi wrap dress, a navy cardigan, and brown ankle boots
- Outfit 2: Gray ankle-length dress pants, a white blouse, a black blazer, and black loafers
- Shoes: Brown ankle boots or black loafers. Leggings are not needed with either outfit.
68 degrees Fahrenheit (again):
- Outfit 1: Black knee-length shift dress, a light gray cardigan, and black ankle boots
- Outfit 2: Beige ankle-length dress pants, a navy blouse, a black blazer, and nude pumps
- Shoes: Black ankle boots or nude pumps. Leggings are not needed with either outfit.
75 degrees Fahrenheit:
- Outfit 1: Light blue knee-length sheath dress, a brown leather belt, and white sandals
- Outfit 2: Beige ankle-length dress pants, a pale pink blouse, a white blazer, and brown loafers
- Shoes: White sandals or brown loafers. Leggings are not needed with either outfit.
Y’all. I am in a season of not being able to work any harder than I have to.
Let AI help you.
Always tired &
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