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How to plan a low sugar diet using AI in minutes
Use a few simple prompts to generate a week of healthy, low sugar meal ideas.
This article is part of the eBook: Everyday AI guide: Practical genAI life hacks from real users, a free download from We Love Open Source.
A recent trip to the doctor left me thinking about ways to lower my A1C score, which was trending toward prediabetes. There are countless self-help books with tips, but as a nerd, I knew exactly how to tackle this problem: with generative AI. I used the following prompt:
Generate an example menu of food items
appropriate to reverse a prediabetic diagnosis.Copilot responded almost instantly with a day-long sample menu, giving me a concrete starting point. The menu focused on stabilizing blood sugar, improving insulin sensitivity, and supporting overall metabolic health. That meant prioritizing whole foods, fiber-rich vegetables, lean proteins, healthy fats, and low-glycemic carbohydrates—while minimizing added sugars and refined grains.
Here is the sample first day of the new diet:
Breakfast
Spinach & Mushroom Egg Scramble
- 2 eggs + 2 egg whites
- Sautéed spinach, mushrooms, and onions in olive oil
- Sprinkle of feta cheese (optional)
- Served with ½ avocado on the side
Drink: Green tea or black coffee (no sugar)
Dinner
Turkey & veggie stir-fry
- Ground turkey sautéed with garlic, ginger, and coconut aminos
- Stir-fried broccoli, zucchini, bell peppers, and snap peas
- Served over cauliflower rice
Drink: Sparkling water with lime
🍫 Optional evening treat
Dark chocolate square (85% cacao)
- 1 small piece to satisfy cravings without spiking blood sugar
I was surprised that the menu included a mid-morning snack, lunch, afternoon snack, and capped off with dinner and a night snack.
Who knew minimizing blood sugar spikes could be so simple? Copilot even prompted me:
Would you like a weekly version of this menu, or one tailored
to specific dietary preferences like vegetarian or Mediterranean?Here is a sample weekly menu generated by Copilot:
Day 1
Breakfast: Greek yogurt (unsweetened) with chia seeds, walnuts, and raspberries Lunch: Grilled chicken over mixed greens with olive oil vinaigrette and avocado Dinner: Baked cod with roasted Brussels sprouts and mashed cauliflower Snack: Celery sticks with almond butter
Day 2
Breakfast: Scrambled eggs with spinach and tomatoes, side of ½ avocado Lunch: Lentil soup with a side salad (olive oil + lemon dressing) Dinner: Turkey lettuce wraps with shredded carrots, cucumber, and tahini sauce Snack: Handful of raw almonds and a few cucumber slices
Copilot can even help you export the entire menu into Word or Excel, and it suggests LibreOffice if that’s what you prefer.
With just a few prompts, generative AI can turn a daunting health goal into a clear, actionable plan, making it easier than ever to take control of your diet and blood sugar. Now if AI could only shop, cook, and clean.
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