I decided to get back on the keto diet, so for fun, I had the AI assistant Claude generate a keto meal plan for my family of 4 this week.

To start, I prompted Claude to imagine itself as a personal chef catering to the needs of a keto-following family of 4. I then asked it to inquire about our food preferences and suggest 15 keto-friendly meal ideas that would suit us.

From the initial list of 15, I picked out 12 lunches and dinners that sounded good. I asked Claude to write out full recipes for each one.

I also gave it my "breaded" fried chicken tenders recipe (calling it a recipe is a bit of an overstatement...) and asked it for a baked version. I'm interested how that one turns out.

Finally, I requested a shopping list to match the chosen recipes. This was the only part where I caught a major oversight - a couple recipes called for ground beef but the list only included 1 pound total, which wouldn't be enough for 4 people over more than one meal.

I'm not a great cook, but the meal ideas looked pretty good to me.

Next week, I may try the same experiment with ChatGPT and compare the results.

Here's what it came up with for a picky family of 4:

Meal Plan

Snacks

• Air Fryer Chicken Wings
• Air Fryer Bacon-Wrapped Jalapeno Poppers
• Bacon-Wrapped Asparagus
• Mixed Nuts
• Keto Charcuterie Board

Proteins:

• [ ] Air Fryer Chicken Wings - 32 wings
• [ ] Pork chops - 4 chops (for Grilled Pork Chops meal)
• [ ] Pork shoulder - 1 x 3-4 lb pork shoulder (for Pulled Pork meal)
• [ ] Pork tenderloin - 1 lb (for BBQ Pork Skewers)
• [ ] Bacon - 1 lb (for Bacon-Wrapped Pork Tenderloin)
• [ ] Bacon - 1 lb (for Bacon-Wrapped Jalapeno Poppers)
• [ ] Baby back ribs - 2 racks (for Keto BBQ Ribs)
• [ ] Chicken filets - 4 chicken breasts or 8 smaller cutlets (for "Breaded" Chicken)
• [ ] Ground beef - 1 lb (for Bunless Burgers)
• [ ] Ground beef - 1 lb (for Keto Tacos)
• [ ] Ground beef - 1 lb (for Meatballs with Tomato Sauce)

Produce:

• [ ] Jalapeno peppers - 6 peppers (for Bacon-Wrapped Jalapeno Poppers)
• [ ] Asparagus - 2 bunches (for Bacon-Wrapped Asparagus)
• [ ] Onion - 2 onions (for various recipes)
• [ ] Garlic - as needed
• [ ] Bell peppers - 4 large peppers (for Stuffed Peppers)
• [ ] Tomatoes - 4 large tomatoes (for various recipes)
• [ ] Butter lettuce - 1 head (for Bunless Burgers)
• [ ] Romaine lettuce - 1 head (for Pulled Pork Wraps)

Dairy:

• [ ] Cream cheese - 8 oz brick (for Jalapeno Poppers)
• [ ] Cheddar cheese - 1 lb (for various recipes)
• [ ] Eggs - 1 dozen (for various recipes)

Pantry:

• [ ] Olive oil - as needed
• [ ] Salt & pepper - as needed
• [ ] Taco seasoning - 1 packet (for Keto Tacos)
• [ ] Spices for dry rub - as needed (for various recipes)

Miscellaneous:

• [ ] Mixed nuts - 1 lb (for snack)
• [ ] Pork rinds - 2 bags (for "Breaded" Chicken)
• [ ] Coleslaw mix - 32 oz (for Pulled Pork Wraps)
• [ ] Low carb veggies - 1 lb broccoli, 1 lb cauliflower, 1 lb Brussels sprouts (for side dishes)
• [ ] Sugar-free bbq sauce - 1 bottle (for BBQ Ribs)
• [ ] Diced tomatoes - 14 oz can (for Stuffed Peppers)
• [ ] Tomato sauce - 24 oz (for Meatballs in Tomato Sauce)
• [ ] Avocados - 4 avocados (for Bunless Burgers)
• [ ] Salsa - 16 oz (for Keto Tacos)
• [ ] Guacamole - 16 oz (for Keto Tacos)
• [ ] Sour cream - 16 oz (for Keto Tacos and Stuffed Peppers)
• [ ] Misc Charcuterie Board Iteams (pick and choose a few)
  • [ ] Cured meats: salami, prosciutto, pepperoni, chorizo, etc.
  • [ ] Cheeses: cheddar, brie, gouda, blue cheese, etc. Cut into cubes or slices.
  • [ ] Nuts: macadamia nuts, pecans, almonds, walnuts, etc.
  • [ ] Seeds: pumpkin seeds, sunflower seeds
  • [ ] Veggies: celery sticks, carrot sticks, radishes, cherry tomatoes
  • [ ] Fruit: blackberries, raspberries, strawberries (heavy cream, whipped with spleda drops and vanilla)
  • [ ] Other: pickles, cheese crisps

Snacks

• Air Fryer Chicken Wings:
  • Toss chicken wings with your favorite keto-friendly seasoning, such as garlic powder, paprika, and salt.
  • Air fry until they are crispy and cooked through.
  • Serve with a side of low-carb dipping sauce like ranch or blue cheese.
• Air Fryer Bacon-Wrapped Jalapeño Poppers:
  • Cut jalapeño peppers in half, remove the seeds, and stuff them with cream cheese.
  • Wrap each stuffed pepper with a strip of bacon and air fry until the bacon is crispy and the peppers are tender.
• Bacon-Wrapped Asparagus: Wrap asparagus spears with bacon and bake them for a delicious and satisfying snack.
• Mixed Nuts: Create your own mix of keto-approved nuts like almonds, walnuts, and pecans for a quick and easy snack.
• Keto Charcuterie Board

Keto Meals:

Bunless Burgers

Ingredients:

• Ground beef or turkey
• Lettuce leaves (for wrapping)
• Cheese slices (such as cheddar or Swiss)
• Avocado slices
• Sugar-free ketchup

Instructions:

1. Shape ground beef or turkey into burger patties and season with salt and pepper.
2. Cook the burgers on a grill or stovetop until cooked to your desired level of doneness.
3. Optional: Melt cheese slices onto each burger patty during the last minute of cooking.
4. Wrap the burger patties in lettuce leaves instead of using buns.
5. Top with avocado slices and a drizzle of sugar-free ketchup.
6. Enjoy your bunless burgers packed with flavor!

Grilled Pork Chops with Roasted Vegetables

Ingredients:

• Pork chops
• Keto-friendly dry rub or marinade
• Low-carb vegetables (such as broccoli, cauliflower, or Brussels sprouts)
• Olive oil

Instructions:

1. Season the pork chops with your favorite keto-friendly dry rub or marinade.
2. Preheat your grill to medium-high heat.
3. Place the pork chops on the grill and cook for about 4-5 minutes per side, or until cooked to your desired doneness.
4. Meanwhile, preheat your oven to 425°F (220°C).
5. Toss the low-carb vegetables with olive oil, salt, and pepper on a baking sheet.
6. Roast the vegetables in the oven for about 20-25 minutes, or until tender and slightly browned.
7. Serve the grilled pork chops alongside the roasted vegetables for a satisfying keto meal.

Pulled Pork Lettuce Wraps

Ingredients:

• Pork shoulder
• Keto-approved BBQ sauce
• Lettuce leaves (for wrapping)
• Coleslaw

Instructions:

1. Season the pork shoulder with salt and pepper.
2. Place the pork shoulder in a slow cooker and pour over keto-approved BBQ sauce.
3. Cook on low heat for 8 hours or until the pork is tender and easily shreddable.
4. Shred the pork using two forks and mix it with any remaining BBQ sauce in the slow cooker.
5. Spoon the pulled pork onto lettuce leaves and top with coleslaw.
6. Roll up each lettuce wrap and enjoy these delicious pulled pork wraps.

BBQ Pork Skewers

Ingredients:

• Pork tenderloin
• Keto-friendly BBQ sauce
• Grill skewers
• Grilled vegetables or fresh salad (for serving)

Instructions:

1. Cut the pork tenderloin into chunks and place them in a bowl.
2. Pour keto-friendly BBQ sauce over the pork chunks and let them marinate for at least 30 minutes.
3. Preheat your grill to medium-high heat.
4. Thread the marinated pork chunks onto grill skewers.
5. Grill the skewers for about 10-12 minutes, turning occasionally, or until fully cooked.
6. Serve the BBQ pork skewers with a side of grilled vegetables or a fresh salad for a tasty keto meal.

Bacon-Wrapped Pork Tenderloin

Ingredients:

• Pork tenderloin
• Bacon slices
• Salt and pepper
• Steamed or roasted low-carb vegetables (for serving)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Season the pork tenderloin with salt and pepper.
3. Wrap the pork tenderloin with bacon slices, slightly overlapping each slice.
4. Place the bacon-wrapped pork tenderloin on a baking sheet lined with foil or parchment paper.
5. Roast in the preheated oven for about 25-30 minutes, or until the bacon is crispy and the pork is cooked through.
6. Let it rest for a few minutes before slicing into thick medallions.
7. Serve with steamed or roasted low-carb vegetables for a satisfying keto meal.

Keto-friendly BBQ Ribs

Ingredients:

• Baby back ribs
• Keto-friendly dry rub
• Sugar-free BBQ sauce

Instructions:

1. Preheat your oven to 300°F (150°C).
2. Season baby back ribs all over with a keto-friendly dry rub, making sure to coat them evenly.
3. Wrap the seasoned ribs tightly in foil and place them on a baking sheet.
4. Bake the ribs in the preheated oven for about 2.5-3 hours, or until they are tender.
5. Remove the foil and brush the ribs with sugar-free BBQ sauce.
6. Increase the oven temperature to 450°F (230°C) and bake for an additional 10 minutes, or until the sauce is sticky and caramelized.
7. Remove from the oven and let them rest for a few minutes before serving these delicious keto-friendly BBQ ribs.

**"Breaded" Chicken Filet using Pork Rinds as Panko

Ingredients:

• Chicken filet
• Pork rinds (crushed)
• Egg
• Salt and pepper
• Cooking oil (such as avocado oil)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Season chicken filets with salt and pepper.
3. In a shallow bowl, beat an egg.
4. Crush pork rinds into small crumbs using a food processor or by placing them in a sealed plastic bag and crushing with a rolling pin.
5. Dip each chicken filet into the beaten egg, then coat it in crushed pork rinds, pressing gently to adhere.
6. Heat cooking oil in an oven-safe skillet over medium-high heat.
7. Place breaded chicken filets in the skillet and cook for about 3-4 minutes per side, or until golden brown.
8. Transfer the skillet to the preheated oven and bake for an additional 10-15 minutes, or until cooked through.
9. Serve these "breaded" chicken filets with your favorite keto side dish for a satisfying meal option.

Keto Tacos

Ingredients:

• Choice of meat (ground beef, chicken, or pork)
• Cheese (cheddar, mozzarella, or Monterey Jack)
• Low-carb taco shells or lettuce leaves
• Taco seasoning (optional)
• Toppings: salsa, guacamole, sour cream, chopped tomatoes, sliced jalapenos (optional)

Instructions:

1. Cook the choice of meat in a skillet over medium heat until browned and cooked through. If desired, season the meat with taco seasoning according to package instructions.
2. Warm up the low-carb taco shells according to package instructions or use lettuce leaves as a carb-free alternative.
3. Fill the taco shells or lettuce leaves with the cooked meat.
4. Top with cheese and any desired toppings such as salsa, guacamole, sour cream, chopped tomatoes, or sliced jalapenos.
5. Serve immediately and enjoy!

Meatballs with Low-carb Tomato Sauce

Ingredients:

• Ground meat (beef, chicken, or turkey)
• Low-carb store bought tomato sauce
• Salt and pepper to taste

Instructions:

1. Heat a skillet over medium heat and add the meatballs. Cook until browned on all sides and cooked through.
2. Pour low-carb tomato sauce over the cooked meatballs and simmer for a few minutes until heated through.

Shakshuka

Ingredients:

• Eggs
• Olive oil
• Onion, diced
• Garlic cloves, minced
• Red bell pepper, diced
• Canned diced tomatoes
• Tomato paste
• Paprika
• Cumin
• Salt and pepper to taste
• Keto-friendly bread (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat. Add diced onion and minced garlic cloves. Cook until the onion is translucent.
2. Add diced red bell pepper to the skillet and cook until softened.
3. Stir in canned diced tomatoes, tomato paste, paprika, cumin, salt, and pepper. Simmer for about 10 minutes to allow the flavors to meld together.
4. Create wells in the sauce and crack eggs into each well.
5. Cover the skillet and cook until the eggs are done to your desired level of doneness.
6. Serve shakshuka on its own or with keto-friendly bread for dipping.

Bacon and Beef Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1/2 lb ground beef
• 1/2 lb bacon, cooked and chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes, drained
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375 degrees F (190 degrees C).
2. In a skillet over medium heat, cook the bacon until crispy. Remove from the pan and let it drain on a paper towel.
3. In the same skillet with the bacon fat, cook your ground beef, onion, and garlic until the beef is browned and the onions are translucent.
4. Stir in the diced tomatoes, cooked bacon, and half of the cheese. Season with salt and pepper.
5. Spoon the mixture into the bell pepper halves and top with the remaining cheese.
6. Arrange the peppers in a baking dish and bake for 25-30 minutes, or until the peppers are tender and the cheese is bubbly. Serve warm.