Egg -free egg salad? This meal plan and egg -free recipes designed by AI actually work

Whatever your feelings about artificial intelligence, I think we have to learn to use it to our advantage – that will not disappear anytime soon.

In that spirit, I explored how to use Chatgpt to make my life more practical and here is what I learned. I used it to help me find meal ideas and make my grocery lists according to specific recipes and food needs.

This week, when I found the egg cooler in my empty local grocery store after the twin problems of the bird flu and the pre-snowstorm hob, I asked Chatgpt to help me develop a meal plan Without a week -long eggs with certain recipes.

Since artificial intelligence is hardly infallible, especially with regard to food, I tested the recipes and verified the list. I developed the third recipe for Tahini noodles by myself, without the help of AI.

The following is a solid plan which is also quite healthy without being too free.

Meal plan without eggs for the week

Day 1

Breakfast: Oat flour with berries, chia seeds and almond butter.

Lunch: Sandwich with chickpea salad on whole grain bread with a side of cucumber and tomato salad (the recipe for followed chickpeas).

Dinner: Garlic butter salmon with soft roasted potatoes and steamed green beans.

Day 2

Breakfast: Greek yogurt with granola, honey and bananas trenched.

Lunch: Lentil soup with one side of crisp bread.

Dinner: Sautéed tofu with vegetables (peppers, carrots, broccoli) and rice with jasmine.

Day 3

Breakfast: Smoothie (banana, spinach, peanut butter, almond milk, flax seeds).

Lunch: Quinoa and bowl of black beans with lawyer and salsa.

Dinner: Spaghetti with homemade marinara sauce and a side salad.

Day 4

Breakfast: Pudding in Chia with coconut milk, maple syrup and fresh berries.

Lunch: Mediterranean grain bowl (Farro, roasted chickpeas, cucumber, olives, houmous and noodle salad vinaigrette, the recipe follows).

Dinner: Chicken thighs in the oven with roasted Brussels cabbage and potatoes.

Day 5

Breakfast: Toast with almond butter and sliced ​​strawberries.

Lunch: Vegetarian wrap (Houmous, spinach, grated carrots, peppers, avocado).

Dinner: Shrimp tacos with cabbage salad and lime cream.

Day 6

Breakfast: Coconut milk smoothie (mango, pineapple, chia seeds, coconut flakes).

Lunch: Thai peanut noodle salad with tofu and peas.

Dinner: Parmesan Aubergine in the oven with garlic bread.

Day 7

Breakfast: Cottage cheese with slices and nut peaches.

Lunch: Black bean and chili in quinoa with corn bread (the recipe for Chile follows).

Dinner: Grilled steak with roasted potatoes and sautéed spinach.

Read the rest to see recipes for several dishes, followed by a list of shopping for the meal plan.

Recipe: chickpea salad sandwich

This is a fresh, light and protein lunch option. When I made the recipe, I added additional lemon juice and half a teaspoon of turmeric for color, but otherwise, that’s right. In addition, I used vegan mayonnaise in the salad, but I assembled the sandwich with a generous stroke of Duke mayonnaise, adding a slice of ripe tomato and arugula.

Made four sandwiches and keeps up to a week.

Ingredients

• 1 box (15 ounces) Chickpea, drained and rinsed

• 2 tablespoons of mayonnaise (or vegan mayo)

• 1 tablespoon of Dijon mustard

• 1 teaspoon of lemon juice

• 1 tablespoon of olive oil

• 1 celery rod, finely chopped

• 1/4 red onion cup, finely chopped

• Salt and pepper, to taste

• 4 slices of whole grain bread

• Lettuce or spinach leaves (optional)

• Trenched tomatoes (optional)

Instructions

In an average bowl, crush the chickpeas with a fork or a potato pestle until they are mainly crushed but always large.

Add mayonnaise, dijon mustard, lemon juice, olive oil, celery and red onion. Stir to combine.

Season with salt and pepper to taste.

Toast the slices of whole grain bread if you wish.

Assemble the sandwich by dividing the salad from chickpeas on two slices of bread. Add the lettuce and the trenched tomatoes if you use.

Serve immediately or wrap in the parchment for a travel lunch.

Recipe: black bean and chili at quinoa

I added two chopped and abandoned jalapeno peppers and used chicken broth instead of the vegetable broth because that’s what I had in the pantry. I also added grated cheddar cheese and cream for Chile to serve.

Ingredients

• 1 box (15 ounces) black beans, drained and rinsed

• 1 can (15 ounces) diced tomatoes (with their juice)

• 1 can (6 ounces) tomato paste

• 1 tablespoon of chili powder

• 1/2 teaspoon of smoked paprika

• 1/4 teaspoon of Cayenne pepper (optional, for heat)

• 1/2 cup of corn grains (optional)

• Fresh coriander or green onions (for garnish)

Instructions

In a large pot, heat the olive oil over medium heat. Add the onion, pepper and carrot. Cook for 5-7 minutes, until it softens.

Add the garlic and cook for another 1 to 2 minutes, until it is fragrant.

Incorporate the chili powder, the cumin, the smoked paprika and the cayenne (if you use). Cook for 1 minute to grill the spices.

Add the quinoa, black beans, dice tomatoes, tomato paste and vegetable broth in the pot. Stir to combine.

Bring to a boil, then reduce the fire to a low. Cover and simmer 25-30 minutes, or until the quinoa is cooked and chili has thickened. Stir from time to time.

If you use corn, add it in the last 5 minutes of cooking.

Season with salt and pepper to taste.

Serve hot, garnished with fresh coriander or green onions.

Recipe: Tahini noodle salad with roasted tofu and vegetables

This salad is constantly adaptable. Do you want more acidity in your Tahini vinaigrette? Add more lemon juice. Do you like more garlic? Add more pods. Do you want to add fresh ginger? It’s good too. Just taste as you go and adjust to your preferences.

The vegetables with which you serve it are also flexible but go as colorful as possible. Choose peas or snow peas, sweet or spicy peppers, or broccoli if you wish. Peas and broccoli can be bleached before adding to the salad if you prefer.

You can also enjoy a variety of noodle options. For this recipe, we used a pack of dried noodles from the Momofuku brand, which hold very well to cook and sit in an acid sauce for a long time.

Ingredients

For the Tahini vinaigrette:

• 1 tablespoon of grilled sesame oil

• 2 tablespoons of Bragg’s liquid aminos

• 1 tablespoon of rice wine vinegar, seasoned

For roasted tofu:

• 1/2 firm tofu block, in cubes in pieces the size of a bite

• 1 tablespoon of grilled sesame oil

• 1 tablespoon of sesame seeds

For the salad:

• 10 ounces of dry noodles: Rice, Ramen, Udon, everything that works.

• Assorted vegetables: Greened lettuce, grated purple cabbage, tight green onion, red peppers in slices, matches and carrot peas are all excellent. The more colorful there is, the better.

• Optional fillings: Fresh herbs such as basil or coriander leaves, toasted sesame seeds, the seasoning of Furikake, lime or lemon corners, shredded nori, crisp chili.

Instructions

Preheat the oven to 350 degrees.

Boil your noodles until tender, then drain and shock in cold water to relax. Drain again and reserve.

Mix all the ingredients of the Tahini sauce in a mixer or a food processor, mixing lukewarm water last to stop if necessary. Taste and adjust the seasonings. The sauce thickens as it is, especially if it is refrigerated.

Grocery list to run a meal plan in the middle of the week

This grocery list does not include spices in the above recipes. Chatgpt estimated that the total cost of this grocery list is from $ 130 to 140 for two people. It also includes some items that you probably already have, such as olive oil, butter and spaghetti.

Pantry staples

• Canned tomatoes (for Marinara and Chile)

• Vegetable broth (or chicken)

• Balsamic vinegar (for cucumber and tomato salad, or omit and use any vinaigrette instead)

• I am the sauce, the tamari or the liquid aminos of Bragg

Protein

Dairy and MISC.

• Cheese (for parmesan of eggplant and tacos)

• Almond milk or dairy alternative

• Mix of corn bread (check any egg requirements)

Produce

• Peppers (red, yellow, green)

• Berries (strawberries, blueberries, raspberries)

This article originally appeared on Southern Kitchen: Egg Defrusion? Try this meal plan developed by chatgpt with recipes