user_profile
dict | available_slots
list | available_foods
list | available_exercises
list | nutrition_rules
dict | prompt
list |
|---|---|---|---|---|---|
{
"activity_level": "light",
"age": 62,
"bmr": 1462,
"gender": "female",
"goal": "performance",
"height_cm": 194,
"target_carbs_g": 276,
"target_daily_calories": 2210,
"target_fat_g": 68,
"target_protein_g": 121,
"tdee": 2010,
"weight_kg": 72
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 62, Weight: 72kg, Height: 194cm\n- Activity Level: Light\n- Target: 2210 calories, 121g protein, 276g carbs, 68g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 61,
"bmr": 1931,
"gender": "male",
"goal": "maintenance",
"height_cm": 181,
"target_carbs_g": 374,
"target_daily_calories": 3331,
"target_fat_g": 129,
"target_protein_g": 166,
"tdee": 3331,
"weight_kg": 110
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 61, Weight: 110kg, Height: 181cm\n- Activity Level: Active\n- Target: 3331 calories, 166g protein, 374g carbs, 129g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 38,
"bmr": 1755,
"gender": "female",
"goal": "performance",
"height_cm": 177,
"target_carbs_g": 289,
"target_daily_calories": 2316,
"target_fat_g": 72,
"target_protein_g": 127,
"tdee": 2106,
"weight_kg": 100
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 38, Weight: 100kg, Height: 177cm\n- Activity Level: Sedentary\n- Target: 2316 calories, 127g protein, 289g carbs, 72g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 21,
"bmr": 1914,
"gender": "female",
"goal": "weight_loss",
"height_cm": 176,
"target_carbs_g": 210,
"target_daily_calories": 2105,
"target_fat_g": 81,
"target_protein_g": 131,
"tdee": 2632,
"weight_kg": 108
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 21, Weight: 108kg, Height: 176cm\n- Activity Level: Light\n- Target: 2105 calories, 131g protein, 210g carbs, 81g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 59,
"bmr": 1749,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 195,
"target_carbs_g": 429,
"target_daily_calories": 3821,
"target_fat_g": 127,
"target_protein_g": 238,
"tdee": 3323,
"weight_kg": 82
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 59, Weight: 82kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 3821 calories, 238g protein, 429g carbs, 127g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 27,
"bmr": 1494,
"gender": "male",
"goal": "weight_loss",
"height_cm": 175,
"target_carbs_g": 143,
"target_daily_calories": 1434,
"target_fat_g": 55,
"target_protein_g": 89,
"tdee": 1792,
"weight_kg": 53
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 27, Weight: 53kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 1434 calories, 89g protein, 143g carbs, 55g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 31,
"bmr": 2098,
"gender": "male",
"goal": "maintenance",
"height_cm": 174,
"target_carbs_g": 448,
"target_daily_calories": 3985,
"target_fat_g": 154,
"target_protein_g": 199,
"tdee": 3985,
"weight_kg": 116
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 31, Weight: 116kg, Height: 174cm\n- Activity Level: Very Active\n- Target: 3985 calories, 199g protein, 448g carbs, 154g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 35,
"bmr": 1490,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 152,
"target_carbs_g": 366,
"target_daily_calories": 3255,
"target_fat_g": 108,
"target_protein_g": 203,
"tdee": 2831,
"weight_kg": 71
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 35, Weight: 71kg, Height: 152cm\n- Activity Level: Very Active\n- Target: 3255 calories, 203g protein, 366g carbs, 108g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 60,
"bmr": 1786,
"gender": "male",
"goal": "maintenance",
"height_cm": 173,
"target_carbs_g": 381,
"target_daily_calories": 3393,
"target_fat_g": 131,
"target_protein_g": 169,
"tdee": 3394,
"weight_kg": 100
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 60, Weight: 100kg, Height: 173cm\n- Activity Level: Very Active\n- Target: 3393 calories, 169g protein, 381g carbs, 131g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 46,
"bmr": 1429,
"gender": "female",
"goal": "performance",
"height_cm": 160,
"target_carbs_g": 235,
"target_daily_calories": 1886,
"target_fat_g": 58,
"target_protein_g": 103,
"tdee": 1715,
"weight_kg": 82
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 46, Weight: 82kg, Height: 160cm\n- Activity Level: Sedentary\n- Target: 1886 calories, 103g protein, 235g carbs, 58g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 23,
"bmr": 1634,
"gender": "male",
"goal": "performance",
"height_cm": 175,
"target_carbs_g": 269,
"target_daily_calories": 2156,
"target_fat_g": 67,
"target_protein_g": 118,
"tdee": 1960,
"weight_kg": 65
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 23, Weight: 65kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 2156 calories, 118g protein, 269g carbs, 67g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 57,
"bmr": 2015,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 188,
"target_carbs_g": 449,
"target_daily_calories": 3997,
"target_fat_g": 133,
"target_protein_g": 249,
"tdee": 3476,
"weight_kg": 112
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 57, Weight: 112kg, Height: 188cm\n- Activity Level: Active\n- Target: 3997 calories, 249g protein, 449g carbs, 133g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 51,
"bmr": 1781,
"gender": "male",
"goal": "maintenance",
"height_cm": 165,
"target_carbs_g": 275,
"target_daily_calories": 2449,
"target_fat_g": 95,
"target_protein_g": 122,
"tdee": 2449,
"weight_kg": 100
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 51, Weight: 100kg, Height: 165cm\n- Activity Level: Light\n- Target: 2449 calories, 122g protein, 275g carbs, 95g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 60,
"bmr": 1688,
"gender": "female",
"goal": "weight_loss",
"height_cm": 179,
"target_carbs_g": 232,
"target_daily_calories": 2329,
"target_fat_g": 90,
"target_protein_g": 145,
"tdee": 2911,
"weight_kg": 103
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 60, Weight: 103kg, Height: 179cm\n- Activity Level: Active\n- Target: 2329 calories, 145g protein, 232g carbs, 90g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 45,
"bmr": 1891,
"gender": "male",
"goal": "performance",
"height_cm": 181,
"target_carbs_g": 312,
"target_daily_calories": 2496,
"target_fat_g": 77,
"target_protein_g": 137,
"tdee": 2270,
"weight_kg": 98
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 45, Weight: 98kg, Height: 181cm\n- Activity Level: Sedentary\n- Target: 2496 calories, 137g protein, 312g carbs, 77g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 34,
"bmr": 1748,
"gender": "male",
"goal": "performance",
"height_cm": 178,
"target_carbs_g": 414,
"target_daily_calories": 3315,
"target_fat_g": 103,
"target_protein_g": 182,
"tdee": 3014,
"weight_kg": 80
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 34, Weight: 80kg, Height: 178cm\n- Activity Level: Active\n- Target: 3315 calories, 182g protein, 414g carbs, 103g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 22,
"bmr": 1479,
"gender": "male",
"goal": "weight_loss",
"height_cm": 167,
"target_carbs_g": 141,
"target_daily_calories": 1419,
"target_fat_g": 55,
"target_protein_g": 88,
"tdee": 1774,
"weight_kg": 54
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 22, Weight: 54kg, Height: 167cm\n- Activity Level: Sedentary\n- Target: 1419 calories, 88g protein, 141g carbs, 55g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 18,
"bmr": 1840,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 172,
"target_carbs_g": 410,
"target_daily_calories": 3650,
"target_fat_g": 121,
"target_protein_g": 228,
"tdee": 3174,
"weight_kg": 85
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 18, Weight: 85kg, Height: 172cm\n- Activity Level: Active\n- Target: 3650 calories, 228g protein, 410g carbs, 121g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 35,
"bmr": 2058,
"gender": "male",
"goal": "maintenance",
"height_cm": 198,
"target_carbs_g": 358,
"target_daily_calories": 3189,
"target_fat_g": 124,
"target_protein_g": 159,
"tdee": 3189,
"weight_kg": 99
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 35, Weight: 99kg, Height: 198cm\n- Activity Level: Moderate\n- Target: 3189 calories, 159g protein, 358g carbs, 124g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 27,
"bmr": 1724,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 152,
"target_carbs_g": 267,
"target_daily_calories": 2379,
"target_fat_g": 79,
"target_protein_g": 148,
"tdee": 2069,
"weight_kg": 107
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 27, Weight: 107kg, Height: 152cm\n- Activity Level: Sedentary\n- Target: 2379 calories, 148g protein, 267g carbs, 79g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 59,
"bmr": 1835,
"gender": "female",
"goal": "maintenance",
"height_cm": 181,
"target_carbs_g": 247,
"target_daily_calories": 2202,
"target_fat_g": 85,
"target_protein_g": 110,
"tdee": 2202,
"weight_kg": 116
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 59, Weight: 116kg, Height: 181cm\n- Activity Level: Sedentary\n- Target: 2202 calories, 110g protein, 247g carbs, 85g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 22,
"bmr": 1955,
"gender": "male",
"goal": "weight_loss",
"height_cm": 200,
"target_carbs_g": 215,
"target_daily_calories": 2150,
"target_fat_g": 83,
"target_protein_g": 134,
"tdee": 2688,
"weight_kg": 81
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 22, Weight: 81kg, Height: 200cm\n- Activity Level: Light\n- Target: 2150 calories, 134g protein, 215g carbs, 83g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 37,
"bmr": 1326,
"gender": "female",
"goal": "maintenance",
"height_cm": 154,
"target_carbs_g": 231,
"target_daily_calories": 2056,
"target_fat_g": 79,
"target_protein_g": 102,
"tdee": 2056,
"weight_kg": 71
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 37, Weight: 71kg, Height: 154cm\n- Activity Level: Moderate\n- Target: 2056 calories, 102g protein, 231g carbs, 79g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 25,
"bmr": 1692,
"gender": "female",
"goal": "maintenance",
"height_cm": 182,
"target_carbs_g": 261,
"target_daily_calories": 2325,
"target_fat_g": 90,
"target_protein_g": 116,
"tdee": 2326,
"weight_kg": 84
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 25, Weight: 84kg, Height: 182cm\n- Activity Level: Light\n- Target: 2325 calories, 116g protein, 261g carbs, 90g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 50,
"bmr": 1569,
"gender": "female",
"goal": "maintenance",
"height_cm": 168,
"target_carbs_g": 273,
"target_daily_calories": 2431,
"target_fat_g": 94,
"target_protein_g": 121,
"tdee": 2432,
"weight_kg": 93
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 50, Weight: 93kg, Height: 168cm\n- Activity Level: Moderate\n- Target: 2431 calories, 121g protein, 273g carbs, 94g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 45,
"bmr": 1271,
"gender": "male",
"goal": "weight_loss",
"height_cm": 157,
"target_carbs_g": 122,
"target_daily_calories": 1220,
"target_fat_g": 47,
"target_protein_g": 76,
"tdee": 1526,
"weight_kg": 51
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 45, Weight: 51kg, Height: 157cm\n- Activity Level: Sedentary\n- Target: 1220 calories, 76g protein, 122g carbs, 47g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 46,
"bmr": 1588,
"gender": "female",
"goal": "performance",
"height_cm": 171,
"target_carbs_g": 261,
"target_daily_calories": 2095,
"target_fat_g": 65,
"target_protein_g": 115,
"tdee": 1905,
"weight_kg": 91
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 46, Weight: 91kg, Height: 171cm\n- Activity Level: Sedentary\n- Target: 2095 calories, 115g protein, 261g carbs, 65g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 59,
"bmr": 1108,
"gender": "female",
"goal": "maintenance",
"height_cm": 167,
"target_carbs_g": 149,
"target_daily_calories": 1329,
"target_fat_g": 51,
"target_protein_g": 66,
"tdee": 1329,
"weight_kg": 52
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 59, Weight: 52kg, Height: 167cm\n- Activity Level: Sedentary\n- Target: 1329 calories, 66g protein, 149g carbs, 51g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 27,
"bmr": 1426,
"gender": "female",
"goal": "weight_loss",
"height_cm": 194,
"target_carbs_g": 196,
"target_daily_calories": 1968,
"target_fat_g": 76,
"target_protein_g": 123,
"tdee": 2461,
"weight_kg": 51
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 27, Weight: 51kg, Height: 194cm\n- Activity Level: Active\n- Target: 1968 calories, 123g protein, 196g carbs, 76g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 44,
"bmr": 1526,
"gender": "female",
"goal": "maintenance",
"height_cm": 150,
"target_carbs_g": 326,
"target_daily_calories": 2900,
"target_fat_g": 112,
"target_protein_g": 145,
"tdee": 2900,
"weight_kg": 97
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 44, Weight: 97kg, Height: 150cm\n- Activity Level: Very Active\n- Target: 2900 calories, 145g protein, 326g carbs, 112g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 21,
"bmr": 1938,
"gender": "male",
"goal": "performance",
"height_cm": 182,
"target_carbs_g": 459,
"target_daily_calories": 3676,
"target_fat_g": 114,
"target_protein_g": 202,
"tdee": 3342,
"weight_kg": 90
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 21, Weight: 90kg, Height: 182cm\n- Activity Level: Active\n- Target: 3676 calories, 202g protein, 459g carbs, 114g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 49,
"bmr": 1996,
"gender": "male",
"goal": "weight_loss",
"height_cm": 169,
"target_carbs_g": 247,
"target_daily_calories": 2475,
"target_fat_g": 96,
"target_protein_g": 154,
"tdee": 3094,
"weight_kg": 118
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 49, Weight: 118kg, Height: 169cm\n- Activity Level: Moderate\n- Target: 2475 calories, 154g protein, 247g carbs, 96g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 52,
"bmr": 2066,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 189,
"target_carbs_g": 507,
"target_daily_calories": 4514,
"target_fat_g": 150,
"target_protein_g": 282,
"tdee": 3926,
"weight_kg": 114
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 52, Weight: 114kg, Height: 189cm\n- Activity Level: Very Active\n- Target: 4514 calories, 282g protein, 507g carbs, 150g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 56,
"bmr": 1336,
"gender": "female",
"goal": "weight_loss",
"height_cm": 198,
"target_carbs_g": 128,
"target_daily_calories": 1283,
"target_fat_g": 49,
"target_protein_g": 80,
"tdee": 1604,
"weight_kg": 54
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 56, Weight: 54kg, Height: 198cm\n- Activity Level: Sedentary\n- Target: 1283 calories, 80g protein, 128g carbs, 49g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 49,
"bmr": 1512,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 170,
"target_carbs_g": 371,
"target_daily_calories": 3304,
"target_fat_g": 110,
"target_protein_g": 206,
"tdee": 2874,
"weight_kg": 69
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 49, Weight: 69kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 3304 calories, 206g protein, 371g carbs, 110g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 22,
"bmr": 1368,
"gender": "female",
"goal": "weight_loss",
"height_cm": 155,
"target_carbs_g": 150,
"target_daily_calories": 1504,
"target_fat_g": 58,
"target_protein_g": 94,
"tdee": 1881,
"weight_kg": 67
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 22, Weight: 67kg, Height: 155cm\n- Activity Level: Light\n- Target: 1504 calories, 94g protein, 150g carbs, 58g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 26,
"bmr": 1852,
"gender": "male",
"goal": "maintenance",
"height_cm": 174,
"target_carbs_g": 359,
"target_daily_calories": 3195,
"target_fat_g": 124,
"target_protein_g": 159,
"tdee": 3196,
"weight_kg": 89
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 26, Weight: 89kg, Height: 174cm\n- Activity Level: Active\n- Target: 3195 calories, 159g protein, 359g carbs, 124g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 18,
"bmr": 1560,
"gender": "female",
"goal": "performance",
"height_cm": 157,
"target_carbs_g": 332,
"target_daily_calories": 2660,
"target_fat_g": 82,
"target_protein_g": 146,
"tdee": 2418,
"weight_kg": 83
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 18, Weight: 83kg, Height: 157cm\n- Activity Level: Moderate\n- Target: 2660 calories, 146g protein, 332g carbs, 82g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 38,
"bmr": 1590,
"gender": "female",
"goal": "weight_loss",
"height_cm": 197,
"target_carbs_g": 219,
"target_daily_calories": 2194,
"target_fat_g": 85,
"target_protein_g": 137,
"tdee": 2743,
"weight_kg": 71
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 38, Weight: 71kg, Height: 197cm\n- Activity Level: Active\n- Target: 2194 calories, 137g protein, 219g carbs, 85g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 35,
"bmr": 1745,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 173,
"target_carbs_g": 310,
"target_daily_calories": 2759,
"target_fat_g": 91,
"target_protein_g": 172,
"tdee": 2400,
"weight_kg": 100
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 35, Weight: 100kg, Height: 173cm\n- Activity Level: Light\n- Target: 2759 calories, 172g protein, 310g carbs, 91g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 65,
"bmr": 1958,
"gender": "male",
"goal": "performance",
"height_cm": 190,
"target_carbs_g": 464,
"target_daily_calories": 3714,
"target_fat_g": 115,
"target_protein_g": 204,
"tdee": 3377,
"weight_kg": 109
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 65, Weight: 109kg, Height: 190cm\n- Activity Level: Active\n- Target: 3714 calories, 204g protein, 464g carbs, 115g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 31,
"bmr": 2132,
"gender": "male",
"goal": "weight_loss",
"height_cm": 186,
"target_carbs_g": 204,
"target_daily_calories": 2047,
"target_fat_g": 79,
"target_protein_g": 127,
"tdee": 2559,
"weight_kg": 112
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 31, Weight: 112kg, Height: 186cm\n- Activity Level: Sedentary\n- Target: 2047 calories, 127g protein, 204g carbs, 79g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 63,
"bmr": 1768,
"gender": "male",
"goal": "maintenance",
"height_cm": 158,
"target_carbs_g": 273,
"target_daily_calories": 2430,
"target_fat_g": 94,
"target_protein_g": 121,
"tdee": 2430,
"weight_kg": 109
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 63, Weight: 109kg, Height: 158cm\n- Activity Level: Light\n- Target: 2430 calories, 121g protein, 273g carbs, 94g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 25,
"bmr": 1694,
"gender": "female",
"goal": "performance",
"height_cm": 176,
"target_carbs_g": 361,
"target_daily_calories": 2888,
"target_fat_g": 89,
"target_protein_g": 158,
"tdee": 2626,
"weight_kg": 88
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 25, Weight: 88kg, Height: 176cm\n- Activity Level: Moderate\n- Target: 2888 calories, 158g protein, 361g carbs, 89g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 35,
"bmr": 2005,
"gender": "female",
"goal": "weight_loss",
"height_cm": 189,
"target_carbs_g": 248,
"target_daily_calories": 2486,
"target_fat_g": 96,
"target_protein_g": 155,
"tdee": 3108,
"weight_kg": 116
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 35, Weight: 116kg, Height: 189cm\n- Activity Level: Moderate\n- Target: 2486 calories, 155g protein, 248g carbs, 96g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 49,
"bmr": 1356,
"gender": "female",
"goal": "maintenance",
"height_cm": 170,
"target_carbs_g": 263,
"target_daily_calories": 2339,
"target_fat_g": 90,
"target_protein_g": 116,
"tdee": 2340,
"weight_kg": 70
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 49, Weight: 70kg, Height: 170cm\n- Activity Level: Active\n- Target: 2339 calories, 116g protein, 263g carbs, 90g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 64,
"bmr": 1539,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 184,
"target_carbs_g": 238,
"target_daily_calories": 2123,
"target_fat_g": 70,
"target_protein_g": 132,
"tdee": 1847,
"weight_kg": 87
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 64, Weight: 87kg, Height: 184cm\n- Activity Level: Sedentary\n- Target: 2123 calories, 132g protein, 238g carbs, 70g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 34,
"bmr": 1785,
"gender": "female",
"goal": "weight_loss",
"height_cm": 185,
"target_carbs_g": 221,
"target_daily_calories": 2213,
"target_fat_g": 86,
"target_protein_g": 138,
"tdee": 2767,
"weight_kg": 96
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 34, Weight: 96kg, Height: 185cm\n- Activity Level: Moderate\n- Target: 2213 calories, 138g protein, 221g carbs, 86g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 63,
"bmr": 1724,
"gender": "female",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 213,
"target_daily_calories": 2137,
"target_fat_g": 83,
"target_protein_g": 133,
"tdee": 2672,
"weight_kg": 115
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 63, Weight: 115kg, Height: 168cm\n- Activity Level: Moderate\n- Target: 2137 calories, 133g protein, 213g carbs, 83g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 20,
"bmr": 2063,
"gender": "female",
"goal": "maintenance",
"height_cm": 183,
"target_carbs_g": 440,
"target_daily_calories": 3919,
"target_fat_g": 152,
"target_protein_g": 195,
"tdee": 3919,
"weight_kg": 118
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 20, Weight: 118kg, Height: 183cm\n- Activity Level: Very Active\n- Target: 3919 calories, 195g protein, 440g carbs, 152g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 36,
"bmr": 1490,
"gender": "female",
"goal": "performance",
"height_cm": 173,
"target_carbs_g": 389,
"target_daily_calories": 3114,
"target_fat_g": 96,
"target_protein_g": 171,
"tdee": 2831,
"weight_kg": 75
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 36, Weight: 75kg, Height: 173cm\n- Activity Level: Very Active\n- Target: 3114 calories, 171g protein, 389g carbs, 96g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 51,
"bmr": 1694,
"gender": "male",
"goal": "weight_loss",
"height_cm": 175,
"target_carbs_g": 257,
"target_daily_calories": 2574,
"target_fat_g": 100,
"target_protein_g": 160,
"tdee": 3218,
"weight_kg": 85
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 51, Weight: 85kg, Height: 175cm\n- Activity Level: Very Active\n- Target: 2574 calories, 160g protein, 257g carbs, 100g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 42,
"bmr": 1469,
"gender": "female",
"goal": "maintenance",
"height_cm": 176,
"target_carbs_g": 198,
"target_daily_calories": 1762,
"target_fat_g": 68,
"target_protein_g": 88,
"tdee": 1763,
"weight_kg": 74
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 42, Weight: 74kg, Height: 176cm\n- Activity Level: Sedentary\n- Target: 1762 calories, 88g protein, 198g carbs, 68g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 34,
"bmr": 1648,
"gender": "male",
"goal": "weight_loss",
"height_cm": 162,
"target_carbs_g": 204,
"target_daily_calories": 2042,
"target_fat_g": 79,
"target_protein_g": 127,
"tdee": 2554,
"weight_kg": 80
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 34, Weight: 80kg, Height: 162cm\n- Activity Level: Moderate\n- Target: 2042 calories, 127g protein, 204g carbs, 79g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 43,
"bmr": 1938,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 174,
"target_carbs_g": 300,
"target_daily_calories": 2673,
"target_fat_g": 89,
"target_protein_g": 167,
"tdee": 2325,
"weight_kg": 106
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 43, Weight: 106kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 2673 calories, 167g protein, 300g carbs, 89g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 60,
"bmr": 1448,
"gender": "male",
"goal": "maintenance",
"height_cm": 194,
"target_carbs_g": 223,
"target_daily_calories": 1990,
"target_fat_g": 77,
"target_protein_g": 99,
"tdee": 1990,
"weight_kg": 53
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 60, Weight: 53kg, Height: 194cm\n- Activity Level: Light\n- Target: 1990 calories, 99g protein, 223g carbs, 77g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 24,
"bmr": 2144,
"gender": "male",
"goal": "maintenance",
"height_cm": 171,
"target_carbs_g": 415,
"target_daily_calories": 3697,
"target_fat_g": 143,
"target_protein_g": 184,
"tdee": 3698,
"weight_kg": 119
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 24, Weight: 119kg, Height: 171cm\n- Activity Level: Active\n- Target: 3697 calories, 184g protein, 415g carbs, 143g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 48,
"bmr": 1800,
"gender": "female",
"goal": "performance",
"height_cm": 189,
"target_carbs_g": 340,
"target_daily_calories": 2722,
"target_fat_g": 84,
"target_protein_g": 149,
"tdee": 2475,
"weight_kg": 102
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 48, Weight: 102kg, Height: 189cm\n- Activity Level: Light\n- Target: 2722 calories, 149g protein, 340g carbs, 84g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 59,
"bmr": 2061,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 197,
"target_carbs_g": 506,
"target_daily_calories": 4503,
"target_fat_g": 150,
"target_protein_g": 281,
"tdee": 3916,
"weight_kg": 112
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 59, Weight: 112kg, Height: 197cm\n- Activity Level: Very Active\n- Target: 4503 calories, 281g protein, 506g carbs, 150g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 18,
"bmr": 1706,
"gender": "male",
"goal": "maintenance",
"height_cm": 165,
"target_carbs_g": 297,
"target_daily_calories": 2644,
"target_fat_g": 102,
"target_protein_g": 132,
"tdee": 2645,
"weight_kg": 76
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 18, Weight: 76kg, Height: 165cm\n- Activity Level: Moderate\n- Target: 2644 calories, 132g protein, 297g carbs, 102g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 50,
"bmr": 1966,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 165,
"target_carbs_g": 305,
"target_daily_calories": 2713,
"target_fat_g": 90,
"target_protein_g": 169,
"tdee": 2360,
"weight_kg": 118
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 50, Weight: 118kg, Height: 165cm\n- Activity Level: Sedentary\n- Target: 2713 calories, 169g protein, 305g carbs, 90g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 52,
"bmr": 2130,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 196,
"target_carbs_g": 475,
"target_daily_calories": 4225,
"target_fat_g": 140,
"target_protein_g": 264,
"tdee": 3674,
"weight_kg": 116
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 52, Weight: 116kg, Height: 196cm\n- Activity Level: Active\n- Target: 4225 calories, 264g protein, 475g carbs, 140g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 58,
"bmr": 1716,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 166,
"target_carbs_g": 421,
"target_daily_calories": 3750,
"target_fat_g": 125,
"target_protein_g": 234,
"tdee": 3261,
"weight_kg": 113
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 58, Weight: 113kg, Height: 166cm\n- Activity Level: Very Active\n- Target: 3750 calories, 234g protein, 421g carbs, 125g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 54,
"bmr": 2155,
"gender": "male",
"goal": "weight_loss",
"height_cm": 200,
"target_carbs_g": 327,
"target_daily_calories": 3275,
"target_fat_g": 127,
"target_protein_g": 204,
"tdee": 4094,
"weight_kg": 117
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 54, Weight: 117kg, Height: 200cm\n- Activity Level: Very Active\n- Target: 3275 calories, 204g protein, 327g carbs, 127g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 65,
"bmr": 1249,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 171,
"target_carbs_g": 306,
"target_daily_calories": 2728,
"target_fat_g": 90,
"target_protein_g": 170,
"tdee": 2373,
"weight_kg": 50
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 65, Weight: 50kg, Height: 171cm\n- Activity Level: Very Active\n- Target: 2728 calories, 170g protein, 306g carbs, 90g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 56,
"bmr": 1498,
"gender": "female",
"goal": "maintenance",
"height_cm": 195,
"target_carbs_g": 320,
"target_daily_calories": 2845,
"target_fat_g": 110,
"target_protein_g": 142,
"tdee": 2846,
"weight_kg": 72
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 56, Weight: 72kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 2845 calories, 142g protein, 320g carbs, 110g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 36,
"bmr": 1916,
"gender": "female",
"goal": "weight_loss",
"height_cm": 182,
"target_carbs_g": 210,
"target_daily_calories": 2108,
"target_fat_g": 81,
"target_protein_g": 131,
"tdee": 2635,
"weight_kg": 112
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 36, Weight: 112kg, Height: 182cm\n- Activity Level: Light\n- Target: 2108 calories, 131g protein, 210g carbs, 81g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 33,
"bmr": 1225,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 165,
"target_carbs_g": 217,
"target_daily_calories": 1937,
"target_fat_g": 64,
"target_protein_g": 121,
"tdee": 1685,
"weight_kg": 52
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 33, Weight: 52kg, Height: 165cm\n- Activity Level: Light\n- Target: 1937 calories, 121g protein, 217g carbs, 64g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 30,
"bmr": 1688,
"gender": "female",
"goal": "maintenance",
"height_cm": 155,
"target_carbs_g": 360,
"target_daily_calories": 3206,
"target_fat_g": 124,
"target_protein_g": 160,
"tdee": 3207,
"weight_kg": 103
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 30, Weight: 103kg, Height: 155cm\n- Activity Level: Very Active\n- Target: 3206 calories, 160g protein, 360g carbs, 124g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 63,
"bmr": 1168,
"gender": "male",
"goal": "maintenance",
"height_cm": 150,
"target_carbs_g": 157,
"target_daily_calories": 1401,
"target_fat_g": 54,
"target_protein_g": 70,
"tdee": 1401,
"weight_kg": 54
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 63, Weight: 54kg, Height: 150cm\n- Activity Level: Sedentary\n- Target: 1401 calories, 70g protein, 157g carbs, 54g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 44,
"bmr": 1620,
"gender": "female",
"goal": "performance",
"height_cm": 165,
"target_carbs_g": 384,
"target_daily_calories": 3074,
"target_fat_g": 95,
"target_protein_g": 169,
"tdee": 2795,
"weight_kg": 97
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 44, Weight: 97kg, Height: 165cm\n- Activity Level: Active\n- Target: 3074 calories, 169g protein, 384g carbs, 95g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 48,
"bmr": 1842,
"gender": "male",
"goal": "weight_loss",
"height_cm": 182,
"target_carbs_g": 280,
"target_daily_calories": 2800,
"target_fat_g": 108,
"target_protein_g": 175,
"tdee": 3501,
"weight_kg": 94
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 48, Weight: 94kg, Height: 182cm\n- Activity Level: Very Active\n- Target: 2800 calories, 175g protein, 280g carbs, 108g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 39,
"bmr": 2003,
"gender": "female",
"goal": "weight_loss",
"height_cm": 187,
"target_carbs_g": 192,
"target_daily_calories": 1922,
"target_fat_g": 74,
"target_protein_g": 120,
"tdee": 2403,
"weight_kg": 119
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 39, Weight: 119kg, Height: 187cm\n- Activity Level: Sedentary\n- Target: 1922 calories, 120g protein, 192g carbs, 74g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 61,
"bmr": 1659,
"gender": "female",
"goal": "performance",
"height_cm": 156,
"target_carbs_g": 433,
"target_daily_calories": 3467,
"target_fat_g": 107,
"target_protein_g": 190,
"tdee": 3152,
"weight_kg": 115
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 61, Weight: 115kg, Height: 156cm\n- Activity Level: Very Active\n- Target: 3467 calories, 190g protein, 433g carbs, 107g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 47,
"bmr": 1802,
"gender": "male",
"goal": "maintenance",
"height_cm": 162,
"target_carbs_g": 314,
"target_daily_calories": 2793,
"target_fat_g": 108,
"target_protein_g": 139,
"tdee": 2794,
"weight_kg": 102
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 47, Weight: 102kg, Height: 162cm\n- Activity Level: Moderate\n- Target: 2793 calories, 139g protein, 314g carbs, 108g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 49,
"bmr": 1574,
"gender": "male",
"goal": "performance",
"height_cm": 159,
"target_carbs_g": 373,
"target_daily_calories": 2986,
"target_fat_g": 92,
"target_protein_g": 164,
"tdee": 2715,
"weight_kg": 82
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 49, Weight: 82kg, Height: 159cm\n- Activity Level: Active\n- Target: 2986 calories, 164g protein, 373g carbs, 92g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 25,
"bmr": 1792,
"gender": "female",
"goal": "maintenance",
"height_cm": 198,
"target_carbs_g": 382,
"target_daily_calories": 3403,
"target_fat_g": 132,
"target_protein_g": 170,
"tdee": 3404,
"weight_kg": 84
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 25, Weight: 84kg, Height: 198cm\n- Activity Level: Very Active\n- Target: 3403 calories, 170g protein, 382g carbs, 132g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 63,
"bmr": 1229,
"gender": "female",
"goal": "performance",
"height_cm": 156,
"target_carbs_g": 202,
"target_daily_calories": 1622,
"target_fat_g": 50,
"target_protein_g": 89,
"tdee": 1475,
"weight_kg": 73
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 63, Weight: 73kg, Height: 156cm\n- Activity Level: Sedentary\n- Target: 1622 calories, 89g protein, 202g carbs, 50g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 31,
"bmr": 2020,
"gender": "male",
"goal": "performance",
"height_cm": 168,
"target_carbs_g": 479,
"target_daily_calories": 3832,
"target_fat_g": 119,
"target_protein_g": 210,
"tdee": 3484,
"weight_kg": 112
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 31, Weight: 112kg, Height: 168cm\n- Activity Level: Active\n- Target: 3832 calories, 210g protein, 479g carbs, 119g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 45,
"bmr": 1450,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 169,
"target_carbs_g": 290,
"target_daily_calories": 2585,
"target_fat_g": 86,
"target_protein_g": 161,
"tdee": 2248,
"weight_kg": 78
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 45, Weight: 78kg, Height: 169cm\n- Activity Level: Moderate\n- Target: 2585 calories, 161g protein, 290g carbs, 86g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 39,
"bmr": 1329,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 188,
"target_carbs_g": 266,
"target_daily_calories": 2368,
"target_fat_g": 78,
"target_protein_g": 148,
"tdee": 2060,
"weight_kg": 51
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 39, Weight: 51kg, Height: 188cm\n- Activity Level: Moderate\n- Target: 2368 calories, 148g protein, 266g carbs, 78g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 24,
"bmr": 1852,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 174,
"target_carbs_g": 413,
"target_daily_calories": 3674,
"target_fat_g": 122,
"target_protein_g": 229,
"tdee": 3196,
"weight_kg": 88
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 24, Weight: 88kg, Height: 174cm\n- Activity Level: Active\n- Target: 3674 calories, 229g protein, 413g carbs, 122g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 55,
"bmr": 1354,
"gender": "female",
"goal": "maintenance",
"height_cm": 168,
"target_carbs_g": 236,
"target_daily_calories": 2098,
"target_fat_g": 81,
"target_protein_g": 104,
"tdee": 2099,
"weight_kg": 74
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 55, Weight: 74kg, Height: 168cm\n- Activity Level: Moderate\n- Target: 2098 calories, 104g protein, 236g carbs, 81g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 29,
"bmr": 1592,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 174,
"target_carbs_g": 247,
"target_daily_calories": 2196,
"target_fat_g": 73,
"target_protein_g": 137,
"tdee": 1910,
"weight_kg": 81
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 29, Weight: 81kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 2196 calories, 137g protein, 247g carbs, 73g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 30,
"bmr": 1619,
"gender": "female",
"goal": "maintenance",
"height_cm": 168,
"target_carbs_g": 282,
"target_daily_calories": 2509,
"target_fat_g": 97,
"target_protein_g": 125,
"tdee": 2509,
"weight_kg": 88
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 30, Weight: 88kg, Height: 168cm\n- Activity Level: Moderate\n- Target: 2509 calories, 125g protein, 282g carbs, 97g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 36,
"bmr": 1668,
"gender": "male",
"goal": "weight_loss",
"height_cm": 194,
"target_carbs_g": 160,
"target_daily_calories": 1600,
"target_fat_g": 62,
"target_protein_g": 100,
"tdee": 2001,
"weight_kg": 63
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 36, Weight: 63kg, Height: 194cm\n- Activity Level: Sedentary\n- Target: 1600 calories, 100g protein, 160g carbs, 62g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 56,
"bmr": 2162,
"gender": "male",
"goal": "performance",
"height_cm": 198,
"target_carbs_g": 408,
"target_daily_calories": 3270,
"target_fat_g": 101,
"target_protein_g": 179,
"tdee": 2973,
"weight_kg": 120
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 56, Weight: 120kg, Height: 198cm\n- Activity Level: Light\n- Target: 3270 calories, 179g protein, 408g carbs, 101g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 49,
"bmr": 1461,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 189,
"target_carbs_g": 259,
"target_daily_calories": 2310,
"target_fat_g": 77,
"target_protein_g": 144,
"tdee": 2009,
"weight_kg": 52
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 49, Weight: 52kg, Height: 189cm\n- Activity Level: Light\n- Target: 2310 calories, 144g protein, 259g carbs, 77g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 29,
"bmr": 1785,
"gender": "male",
"goal": "weight_loss",
"height_cm": 188,
"target_carbs_g": 271,
"target_daily_calories": 2713,
"target_fat_g": 105,
"target_protein_g": 169,
"tdee": 3392,
"weight_kg": 75
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 29, Weight: 75kg, Height: 188cm\n- Activity Level: Very Active\n- Target: 2713 calories, 169g protein, 271g carbs, 105g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 40,
"bmr": 1834,
"gender": "female",
"goal": "performance",
"height_cm": 180,
"target_carbs_g": 435,
"target_daily_calories": 3480,
"target_fat_g": 108,
"target_protein_g": 191,
"tdee": 3164,
"weight_kg": 107
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 40, Weight: 107kg, Height: 180cm\n- Activity Level: Active\n- Target: 3480 calories, 191g protein, 435g carbs, 108g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 49,
"bmr": 1716,
"gender": "female",
"goal": "weight_loss",
"height_cm": 178,
"target_carbs_g": 236,
"target_daily_calories": 2368,
"target_fat_g": 92,
"target_protein_g": 148,
"tdee": 2961,
"weight_kg": 101
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 49, Weight: 101kg, Height: 178cm\n- Activity Level: Active\n- Target: 2368 calories, 148g protein, 236g carbs, 92g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 52,
"bmr": 1446,
"gender": "male",
"goal": "weight_loss",
"height_cm": 165,
"target_carbs_g": 138,
"target_daily_calories": 1388,
"target_fat_g": 53,
"target_protein_g": 86,
"tdee": 1736,
"weight_kg": 67
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 52, Weight: 67kg, Height: 165cm\n- Activity Level: Sedentary\n- Target: 1388 calories, 86g protein, 138g carbs, 53g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 48,
"bmr": 1449,
"gender": "male",
"goal": "weight_loss",
"height_cm": 167,
"target_carbs_g": 220,
"target_daily_calories": 2202,
"target_fat_g": 85,
"target_protein_g": 137,
"tdee": 2753,
"weight_kg": 64
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 48, Weight: 64kg, Height: 167cm\n- Activity Level: Very Active\n- Target: 2202 calories, 137g protein, 220g carbs, 85g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 52,
"bmr": 1375,
"gender": "female",
"goal": "performance",
"height_cm": 185,
"target_carbs_g": 326,
"target_daily_calories": 2609,
"target_fat_g": 81,
"target_protein_g": 143,
"tdee": 2372,
"weight_kg": 64
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 52, Weight: 64kg, Height: 185cm\n- Activity Level: Active\n- Target: 2609 calories, 143g protein, 326g carbs, 81g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 21,
"bmr": 1840,
"gender": "female",
"goal": "maintenance",
"height_cm": 185,
"target_carbs_g": 320,
"target_daily_calories": 2852,
"target_fat_g": 110,
"target_protein_g": 142,
"tdee": 2852,
"weight_kg": 95
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 21, Weight: 95kg, Height: 185cm\n- Activity Level: Moderate\n- Target: 2852 calories, 142g protein, 320g carbs, 110g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 43,
"bmr": 1792,
"gender": "male",
"goal": "weight_loss",
"height_cm": 154,
"target_carbs_g": 197,
"target_daily_calories": 1971,
"target_fat_g": 76,
"target_protein_g": 123,
"tdee": 2465,
"weight_kg": 104
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 43, Weight: 104kg, Height: 154cm\n- Activity Level: Light\n- Target: 1971 calories, 123g protein, 197g carbs, 76g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 49,
"bmr": 1249,
"gender": "female",
"goal": "weight_loss",
"height_cm": 164,
"target_carbs_g": 119,
"target_daily_calories": 1199,
"target_fat_g": 46,
"target_protein_g": 74,
"tdee": 1499,
"weight_kg": 63
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 49, Weight: 63kg, Height: 164cm\n- Activity Level: Sedentary\n- Target: 1199 calories, 74g protein, 119g carbs, 46g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 26,
"bmr": 1849,
"gender": "female",
"goal": "performance",
"height_cm": 168,
"target_carbs_g": 438,
"target_daily_calories": 3508,
"target_fat_g": 109,
"target_protein_g": 192,
"tdee": 3190,
"weight_kg": 109
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 26, Weight: 109kg, Height: 168cm\n- Activity Level: Active\n- Target: 3508 calories, 192g protein, 438g carbs, 109g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 57,
"bmr": 1679,
"gender": "male",
"goal": "performance",
"height_cm": 179,
"target_carbs_g": 276,
"target_daily_calories": 2215,
"target_fat_g": 68,
"target_protein_g": 121,
"tdee": 2014,
"weight_kg": 84
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 57, Weight: 84kg, Height: 179cm\n- Activity Level: Sedentary\n- Target: 2215 calories, 121g protein, 276g carbs, 68g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 61,
"bmr": 1896,
"gender": "female",
"goal": "maintenance",
"height_cm": 186,
"target_carbs_g": 367,
"target_daily_calories": 3271,
"target_fat_g": 127,
"target_protein_g": 163,
"tdee": 3271,
"weight_kg": 120
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 61, Weight: 120kg, Height: 186cm\n- Activity Level: Active\n- Target: 3271 calories, 163g protein, 367g carbs, 127g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.