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From: Ed P <esp@snet.n>
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Subject: Eggless meals for the week
Date: Wed, 23 Apr 2025 10:20:28 -0400
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This is in our newspaper this morning.  After looking it over, I'm 
sticking with eggs.

Uneggspected

innovation

AI helps design eggless meal plan for a week


Mackensy Lunsford AI-assisted Reporter | Southern Kitchen | USA TODAY 
NETWORK

Whatever your feelings on artificial intelligence, I believe we need to 
learn how to use it to our advantage – it’s not going away anytime soon. 
● With that in mind, I’ve been exploring how to use ChatGPT to make my 
life more convenient and here’s what I’ve learned. I’ve employed it to 
help me come up with meal ideas and to make my grocery lists based on 
specific recipes and dietary needs. ● Earlier this year, when I found 
the egg cooler at my local grocery store empty amid the issues of bird 
flu and hoarding before a storm, I asked ChatGPT to help me develop a 
one-week, egg-free meal plan with some recipes.

● Since artificial intelligence is hardly infallible, especially when it 
comes to food, I tested the recipes and vetted the list. I developed the 
third recipe for the tahini noodles on my own, without the help of AI.

This eggless “egg” salad sandwich is made with chickpeas and vegan mayo.

MACKENSY LUNSFORD/SOUTHERN KITCHEN

PHOTO ILLUSTRATION BY DANI CHERCHIO/USA TODAY NETWORK, AND GETTY IMAGES

Eggless meal plan for the week

Day 1 Breakfast: Oatmeal with berries, chia seeds and almond butter.

Lunch: Chickpea salad sandwich on whole-grain bread with a side of 
cucumber and tomato salad (recipe for chickpea salad follows).


Customizable tahini noodle salad should be in your healthy repertoire. 
MACKENSY LUNSFORD/SOUTHERN KITCHEN

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

Day 2 Breakfast: Greek yogurt with granola, honey and sliced bananas.

Lunch: Lentil soup with a side of crusty bread.

Dinner: Stir-fried tofu with vegetables (bell peppers, carrots, 
broccoli) and jasmine rice.

Day 3 Breakfast: Smoothie (banana, spinach, peanut butter, almond milk, 
flaxseeds).

Lunch: Quinoa and black bean bowl with avocado and salsa.

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

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Day 4 Breakfast: Chia pudding with coconut milk, maple syrup and fresh 
berries.

Lunch: Mediterranean grain bowl (farro, roasted chickpeas, cucumber, 
olives, hummus and tahini dressing from the noodle salad, recipe follows).

Dinner: Baked chicken thighs with roasted Brussels sprouts and mashed 
potatoes.

Day 5 Breakfast: Toast with almond butter and sliced strawberries.

Lunch: Veggie wrap (hummus, spinach, shredded carrots, bell peppers, 
avocado).

Dinner: Shrimp tacos with cabbage slaw and lime crema.

Day 6 Breakfast: Coconut milk smoothie (mango, pineapple, chia seeds, 
coconut

flakes).

Lunch: Thai peanut noodle salad with tofu and snap peas.

Dinner: Baked eggplant parmesan with garlic bread.

Day 7 Breakfast: Cottage cheese with sliced peaches and walnuts.

Lunch: Black bean and quinoa chili with cornbread (recipe for chili 
follows).

Dinner: Grilled steak with roasted potatoes and sautéed spinach.

Chickpea salad sandwich

This is a fresh, light, and protein-packed lunch option. When I made the 
recipe, I added some extra lemon juice and half a teaspoon of turmeric 
for color, but otherwise, it’s right on.

Servings: Four For the sandwich

1 can (15 ounces) chickpeas, drained and rinsed 2 tablespoons mayonnaise 
(or vegan mayo) 1 tablespoon Dijon mustard 1 teaspoon lemon juice 1 
tablespoon olive oil 1 celery stalk, finely chopped

1 ⁄ 4 cup red onion, finely chopped Salt and pepper, to taste 4 slices 
whole-grain bread Lettuce or spinach leaves (optional) Sliced tomatoes 
(optional)

To make the sandwich: In a medium bowl, mash the chickpeas with a fork 
or potato masher until mostly mashed but still chunky. Add mayonnaise, 
Dijon mustard, lemon juice, olive oil, celery, and red onion. Stir to 
combine. Season with salt and pepper to taste. Toast the whole-grain 
bread slices, if desired.

Assemble the sandwich by spreading the chickpea salad onto two slices of 
bread.

Add lettuce and sliced tomatoes if using. Serve immediately, or wrap in 
parchment for a lunch on the go.

Black bean and quinoa chili

I added two chopped and deseeded jalapeno peppers and used chicken broth 
instead of vegetable broth because that’s what I had in the pantry. I 
also added shredded cheddar cheese and sour cream to the chili to serve.

For the chili:

1 cup quinoa, rinsed 1 can (15 ounces) black beans, drained and rinsed 1 
can (15 ounces) diced tomatoes (with their juices) 1 can (6 ounces) 
tomato paste 1onion, chopped 1 bell pepper, chopped 1 carrot, diced 2 
cloves garlic, minced 2 cups vegetable broth 1 tablespoon chili powder 
1teaspoon cumin

1 ⁄ 2 teaspoon smoked paprika 1 ⁄ 4 teaspoon cayenne pepper (optional, 
for heat) Salt and pepper to taste 1 tablespoon olive oil

1 ⁄ 2 cup corn kernels (optional) Fresh cilantro or green onions (for 
garnish)

To make the chili: In a large pot, heat olive oil over medium heat. Add 
the onion, bell pepper, and carrot. Cook for 5-7 minutes, until 
softened. Add the garlic and cook for another 1-2 minutes, until 
fragrant. Stir in the chili powder, cumin, smoked paprika and cayenne 
(if using). Cook for 1 minute to toast the spices. Add the quinoa, black 
beans, diced tomatoes, tomato paste and vegetable broth to the pot. Stir 
to combine. Bring to a boil, then reduce the heat to low. Cover and 
simmer for 25-30 minutes, or until the quinoa is cooked and the chili 
has thickened. Stir occasionally. If you’re using corn, add it in the 
last 5 minutes of cooking. Season with salt and pepper to taste. Serve 
hot, garnished with fresh cilantro or green onions.

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Tahini noodle salad with roasted tofu and veggies

This salad is endlessly adaptable. Want more tartness in your tahini 
dressing?

Add more lemon juice. Like it extra garlicky? Add more cloves. Want to 
add fresh ginger? That’s fine too. Just taste as you go and adjust to 
your preferences.

For the tahini dressing:

1 ⁄ 3 cup tahini 1 tablespoon toasted sesame oil 1 tablespoon olive oil 
1 garlic clove 1tablespoon honey 2 tablespoons Bragg’s liquid aminos 1 
tablespoon rice wine vinegar, seasoned 1 tablespoon lemon juice Warm 
water to thin Salt to taste as needed

For the roasted tofu:

1 ⁄ 2 block of firm tofu, cubed into bite-sized pieces 1 tablespoon 
toasted sesame oil Salt and pepper to taste 1tablespoon sesame seeds

For the salad:

10 ounces of dry noodles: Rice, ramen, udon, whatever works.

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