user_profile
dict
available_slots
list
available_foods
list
available_exercises
list
nutrition_rules
dict
prompt
list
{ "activity_level": "moderate", "age": 24, "bmr": 1784, "gender": "male", "goal": "performance", "height_cm": 187, "target_carbs_g": 380, "target_daily_calories": 3041, "target_fat_g": 94, "target_protein_g": 167, "tdee": 2765, "weight_kg": 73 }
[ { "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": 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": 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": 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": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "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": 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": 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": 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": 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": 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_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: 24, Weight: 73kg, Height: 187cm\n- Activity Level: Moderate\n- Target: 3041 calories, 167g protein, 380g carbs, 94g 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, 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- 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- 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- 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- 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\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": 29, "bmr": 1483, "gender": "female", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 230, "target_daily_calories": 2046, "target_fat_g": 68, "target_protein_g": 127, "tdee": 1779, "weight_kg": 57 }
[ { "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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "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": 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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 } ]
[ { "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: 29, Weight: 57kg, Height: 195cm\n- Activity Level: Sedentary\n- Target: 2046 calories, 127g protein, 230g carbs, 68g 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 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": "sedentary", "age": 30, "bmr": 1980, "gender": "female", "goal": "maintenance", "height_cm": 181, "target_carbs_g": 267, "target_daily_calories": 2376, "target_fat_g": 92, "target_protein_g": 118, "tdee": 2376, "weight_kg": 116 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 30, Weight: 116kg, Height: 181cm\n- Activity Level: Sedentary\n- Target: 2376 calories, 118g protein, 267g carbs, 92g 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- 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- 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- 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- 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- 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- 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- 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- 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\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": "moderate", "age": 25, "bmr": 1703, "gender": "female", "goal": "performance", "height_cm": 179, "target_carbs_g": 362, "target_daily_calories": 2903, "target_fat_g": 90, "target_protein_g": 159, "tdee": 2639, "weight_kg": 87 }
[ { "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": 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": 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": 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": 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": 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": 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": 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: 25, Weight: 87kg, Height: 179cm\n- Activity Level: Moderate\n- Target: 2903 calories, 159g protein, 362g 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- 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- 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- 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- 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- 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- 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- 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- 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": "moderate", "age": 29, "bmr": 1338, "gender": "female", "goal": "weight_loss", "height_cm": 183, "target_carbs_g": 165, "target_daily_calories": 1658, "target_fat_g": 64, "target_protein_g": 103, "tdee": 2074, "weight_kg": 50 }
[ { "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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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": 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": 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": 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": 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": 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_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: 29, Weight: 50kg, Height: 183cm\n- Activity Level: Moderate\n- Target: 1658 calories, 103g protein, 165g carbs, 64g 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\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- 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- 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- 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- 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- 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\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": 55, "bmr": 1950, "gender": "female", "goal": "performance", "height_cm": 193, "target_carbs_g": 509, "target_daily_calories": 4076, "target_fat_g": 126, "target_protein_g": 224, "tdee": 3705, "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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "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": 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": 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": 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_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: 55, Weight: 118kg, Height: 193cm\n- Activity Level: Very Active\n- Target: 4076 calories, 224g protein, 509g carbs, 126g 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 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 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- 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 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- 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\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": "light", "age": 52, "bmr": 1360, "gender": "male", "goal": "weight_loss", "height_cm": 156, "target_carbs_g": 149, "target_daily_calories": 1496, "target_fat_g": 58, "target_protein_g": 93, "tdee": 1870, "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": 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": 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": 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": 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": 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": 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": 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": 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": 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_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: 52, Weight: 64kg, Height: 156cm\n- Activity Level: Light\n- Target: 1496 calories, 93g protein, 149g 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- 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- 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 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- 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- 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- 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- 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- 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- 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\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": 44, "bmr": 1466, "gender": "female", "goal": "weight_loss", "height_cm": 150, "target_carbs_g": 161, "target_daily_calories": 1613, "target_fat_g": 62, "target_protein_g": 100, "tdee": 2016, "weight_kg": 91 }
[ { "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": 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": 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": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "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": 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": 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_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: 44, Weight: 91kg, Height: 150cm\n- Activity Level: Light\n- Target: 1613 calories, 100g protein, 161g carbs, 62g 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\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- 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- 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\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": 51, "bmr": 1499, "gender": "female", "goal": "performance", "height_cm": 180, "target_carbs_g": 283, "target_daily_calories": 2267, "target_fat_g": 70, "target_protein_g": 124, "tdee": 2061, "weight_kg": 79 }
[ { "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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "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": 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": 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": 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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "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": 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_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: 51, Weight: 79kg, Height: 180cm\n- Activity Level: Light\n- Target: 2267 calories, 124g protein, 283g carbs, 70g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\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- 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\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": 20, "bmr": 1305, "gender": "female", "goal": "weight_loss", "height_cm": 161, "target_carbs_g": 180, "target_daily_calories": 1801, "target_fat_g": 70, "target_protein_g": 112, "tdee": 2252, "weight_kg": 56 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 20, Weight: 56kg, Height: 161cm\n- Activity Level: Active\n- Target: 1801 calories, 112g protein, 180g carbs, 70g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": 49, "bmr": 1718, "gender": "female", "goal": "weight_loss", "height_cm": 191, "target_carbs_g": 188, "target_daily_calories": 1889, "target_fat_g": 73, "target_protein_g": 118, "tdee": 2362, "weight_kg": 93 }
[ { "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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "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": 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": 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": 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_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: 93kg, Height: 191cm\n- Activity Level: Light\n- Target: 1889 calories, 118g protein, 188g carbs, 73g 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, 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- 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- 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- 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\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": 45, "bmr": 1218, "gender": "female", "goal": "muscle_gain", "height_cm": 167, "target_carbs_g": 299, "target_daily_calories": 2660, "target_fat_g": 88, "target_protein_g": 166, "tdee": 2314, "weight_kg": 56 }
[ { "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": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "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": 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_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: 56kg, Height: 167cm\n- Activity Level: Very Active\n- Target: 2660 calories, 166g protein, 299g carbs, 88g 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\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- 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\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": 55, "bmr": 1640, "gender": "male", "goal": "muscle_gain", "height_cm": 184, "target_carbs_g": 328, "target_daily_calories": 2923, "target_fat_g": 97, "target_protein_g": 182, "tdee": 2542, "weight_kg": 76 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "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_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: 55, Weight: 76kg, Height: 184cm\n- Activity Level: Moderate\n- Target: 2923 calories, 182g protein, 328g 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- 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- 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- 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- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 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\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": "light", "age": 34, "bmr": 1678, "gender": "female", "goal": "maintenance", "height_cm": 155, "target_carbs_g": 259, "target_daily_calories": 2306, "target_fat_g": 89, "target_protein_g": 115, "tdee": 2307, "weight_kg": 104 }
[ { "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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "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": 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": 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": 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": 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": 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": 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_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: 34, Weight: 104kg, Height: 155cm\n- Activity Level: Light\n- Target: 2306 calories, 115g protein, 259g carbs, 89g 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 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- 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- 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- 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- 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- 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- 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\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": 21, "bmr": 1876, "gender": "male", "goal": "performance", "height_cm": 161, "target_carbs_g": 490, "target_daily_calories": 3921, "target_fat_g": 121, "target_protein_g": 215, "tdee": 3565, "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": 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": 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": 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": 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": 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": 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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "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": 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": 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_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: 21, Weight: 97kg, Height: 161cm\n- Activity Level: Very Active\n- Target: 3921 calories, 215g protein, 490g carbs, 121g 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- 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- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\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- 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\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": "active", "age": 20, "bmr": 1775, "gender": "male", "goal": "performance", "height_cm": 160, "target_carbs_g": 421, "target_daily_calories": 3368, "target_fat_g": 104, "target_protein_g": 185, "tdee": 3062, "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": 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": 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": 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": 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": 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": 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)" }, { "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: 20, Weight: 87kg, Height: 160cm\n- Activity Level: Active\n- Target: 3368 calories, 185g protein, 421g carbs, 104g 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- 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- 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- 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- 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- 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- 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- 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": "sedentary", "age": 32, "bmr": 1665, "gender": "male", "goal": "maintenance", "height_cm": 152, "target_carbs_g": 224, "target_daily_calories": 1998, "target_fat_g": 77, "target_protein_g": 99, "tdee": 1998, "weight_kg": 87 }
[ { "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": 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": 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": 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": 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": 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": 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" }, { "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: 32, Weight: 87kg, Height: 152cm\n- Activity Level: Sedentary\n- Target: 1998 calories, 99g protein, 224g carbs, 77g 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- 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- 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- 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- 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- 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- 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- 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": 48, "bmr": 1636, "gender": "female", "goal": "maintenance", "height_cm": 174, "target_carbs_g": 253, "target_daily_calories": 2250, "target_fat_g": 87, "target_protein_g": 112, "tdee": 2250, "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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 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": 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": 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" } ]
{ "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: 48, Weight: 95kg, Height: 174cm\n- Activity Level: Light\n- Target: 2250 calories, 112g protein, 253g carbs, 87g 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\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- 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- 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- 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- 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\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": 22, "bmr": 1776, "gender": "female", "goal": "muscle_gain", "height_cm": 158, "target_carbs_g": 356, "target_daily_calories": 3166, "target_fat_g": 105, "target_protein_g": 197, "tdee": 2754, "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": 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": 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": 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": 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": 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": 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": 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_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: 22, Weight: 106kg, Height: 158cm\n- Activity Level: Moderate\n- Target: 3166 calories, 197g protein, 356g 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- 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- 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- 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- 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- 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- 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- 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\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": "very_active", "age": 62, "bmr": 1630, "gender": "male", "goal": "weight_loss", "height_cm": 196, "target_carbs_g": 247, "target_daily_calories": 2477, "target_fat_g": 96, "target_protein_g": 154, "tdee": 3097, "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 62, Weight: 71kg, Height: 196cm\n- Activity Level: Very Active\n- Target: 2477 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 34, "bmr": 2022, "gender": "male", "goal": "performance", "height_cm": 190, "target_carbs_g": 479, "target_daily_calories": 3837, "target_fat_g": 119, "target_protein_g": 211, "tdee": 3489, "weight_kg": 100 }
[ { "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": 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": 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": 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": 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": 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": 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: 34, Weight: 100kg, Height: 190cm\n- Activity Level: Active\n- Target: 3837 calories, 211g protein, 479g carbs, 119g 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- 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- 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- 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- 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- 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- 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": "very_active", "age": 51, "bmr": 1895, "gender": "male", "goal": "weight_loss", "height_cm": 172, "target_carbs_g": 288, "target_daily_calories": 2880, "target_fat_g": 111, "target_protein_g": 180, "tdee": 3600, "weight_kg": 107 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 51, Weight: 107kg, Height: 172cm\n- Activity Level: Very Active\n- Target: 2880 calories, 180g protein, 288g carbs, 111g 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 34, "bmr": 1662, "gender": "male", "goal": "weight_loss", "height_cm": 166, "target_carbs_g": 206, "target_daily_calories": 2061, "target_fat_g": 80, "target_protein_g": 128, "tdee": 2577, "weight_kg": 79 }
[ { "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": 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": 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": 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": 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": 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": 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": 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_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: 34, Weight: 79kg, Height: 166cm\n- Activity Level: Moderate\n- Target: 2061 calories, 128g protein, 206g carbs, 80g 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 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- 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- 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- 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- 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- 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- 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\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": "active", "age": 44, "bmr": 1715, "gender": "female", "goal": "maintenance", "height_cm": 193, "target_carbs_g": 332, "target_daily_calories": 2958, "target_fat_g": 115, "target_protein_g": 147, "tdee": 2959, "weight_kg": 89 }
[ { "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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "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": 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_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: 44, Weight: 89kg, Height: 193cm\n- Activity Level: Active\n- Target: 2958 calories, 147g protein, 332g carbs, 115g 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, 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- 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\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": "very_active", "age": 60, "bmr": 1864, "gender": "female", "goal": "muscle_gain", "height_cm": 188, "target_carbs_g": 458, "target_daily_calories": 4072, "target_fat_g": 135, "target_protein_g": 254, "tdee": 3542, "weight_kg": 115 }
[ { "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": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "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": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "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": 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": 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": 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" } ]
{ "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: 60, Weight: 115kg, Height: 188cm\n- Activity Level: Very Active\n- Target: 4072 calories, 254g protein, 458g carbs, 135g 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\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- 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- 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 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- 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- 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- 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\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": 31, "bmr": 1698, "gender": "female", "goal": "maintenance", "height_cm": 191, "target_carbs_g": 295, "target_daily_calories": 2631, "target_fat_g": 102, "target_protein_g": 131, "tdee": 2632, "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": 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": 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": 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": 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": 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": 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": 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_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: 31, Weight: 82kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 2631 calories, 131g protein, 295g carbs, 102g 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/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- 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- 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- 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- 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\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": 22, "bmr": 2098, "gender": "female", "goal": "performance", "height_cm": 195, "target_carbs_g": 346, "target_daily_calories": 2769, "target_fat_g": 86, "target_protein_g": 152, "tdee": 2517, "weight_kg": 115 }
[ { "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": 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": 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": 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": 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": 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": 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_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: 22, Weight: 115kg, Height: 195cm\n- Activity Level: Sedentary\n- Target: 2769 calories, 152g protein, 346g carbs, 86g 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 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- 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- 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- 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- 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- 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\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": 41, "bmr": 1694, "gender": "female", "goal": "maintenance", "height_cm": 168, "target_carbs_g": 328, "target_daily_calories": 2922, "target_fat_g": 113, "target_protein_g": 146, "tdee": 2922, "weight_kg": 101 }
[ { "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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "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": 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": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "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": 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": 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" }, { "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: 41, Weight: 101kg, Height: 168cm\n- Activity Level: Active\n- Target: 2922 calories, 146g protein, 328g carbs, 113g 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\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- 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- 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- 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": 44, "bmr": 1369, "gender": "male", "goal": "maintenance", "height_cm": 167, "target_carbs_g": 265, "target_daily_calories": 2361, "target_fat_g": 91, "target_protein_g": 118, "tdee": 2361, "weight_kg": 54 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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" }, { "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: 44, Weight: 54kg, Height: 167cm\n- Activity Level: Active\n- Target: 2361 calories, 118g protein, 265g carbs, 91g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": "very_active", "age": 27, "bmr": 1762, "gender": "male", "goal": "maintenance", "height_cm": 154, "target_carbs_g": 376, "target_daily_calories": 3348, "target_fat_g": 130, "target_protein_g": 167, "tdee": 3349, "weight_kg": 93 }
[ { "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": 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": 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": 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": 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": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 } ]
[ { "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: 27, Weight: 93kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 3348 calories, 167g protein, 376g carbs, 130g 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- 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- 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- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 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": "very_active", "age": 22, "bmr": 1886, "gender": "male", "goal": "maintenance", "height_cm": 157, "target_carbs_g": 403, "target_daily_calories": 3583, "target_fat_g": 139, "target_protein_g": 179, "tdee": 3584, "weight_kg": 101 }
[ { "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": 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": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "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": 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" }, { "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: 22, Weight: 101kg, Height: 157cm\n- Activity Level: Very Active\n- Target: 3583 calories, 179g protein, 403g carbs, 139g 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- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\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\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": "active", "age": 36, "bmr": 1583, "gender": "female", "goal": "muscle_gain", "height_cm": 199, "target_carbs_g": 353, "target_daily_calories": 3139, "target_fat_g": 104, "target_protein_g": 196, "tdee": 2730, "weight_kg": 68 }
[ { "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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "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": 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": 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": 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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "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": 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: 36, Weight: 68kg, Height: 199cm\n- Activity Level: Active\n- Target: 3139 calories, 196g protein, 353g carbs, 104g 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 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- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\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- 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": 43, "bmr": 2101, "gender": "male", "goal": "maintenance", "height_cm": 189, "target_carbs_g": 449, "target_daily_calories": 3992, "target_fat_g": 155, "target_protein_g": 199, "tdee": 3992, "weight_kg": 113 }
[ { "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": 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": 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": 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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "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_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: 43, Weight: 113kg, Height: 189cm\n- Activity Level: Very Active\n- Target: 3992 calories, 199g protein, 449g carbs, 155g 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- 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, 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\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": 36, "bmr": 1973, "gender": "female", "goal": "muscle_gain", "height_cm": 183, "target_carbs_g": 440, "target_daily_calories": 3913, "target_fat_g": 130, "target_protein_g": 244, "tdee": 3403, "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": 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": 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": 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": 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": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "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": 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": 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": 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_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: 36, Weight: 117kg, Height: 183cm\n- Activity Level: Active\n- Target: 3913 calories, 244g protein, 440g carbs, 130g 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- 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- 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 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- 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- 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- 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\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": "light", "age": 44, "bmr": 1869, "gender": "male", "goal": "weight_loss", "height_cm": 191, "target_carbs_g": 205, "target_daily_calories": 2055, "target_fat_g": 79, "target_protein_g": 128, "tdee": 2570, "weight_kg": 89 }
[ { "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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "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": 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": 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": 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": 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": 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_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: 44, Weight: 89kg, Height: 191cm\n- Activity Level: Light\n- Target: 2055 calories, 128g protein, 205g carbs, 79g 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 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- 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- 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- 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- 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- 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\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": 33, "bmr": 1575, "gender": "female", "goal": "muscle_gain", "height_cm": 165, "target_carbs_g": 351, "target_daily_calories": 3124, "target_fat_g": 104, "target_protein_g": 195, "tdee": 2717, "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": 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": 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": 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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 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": 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_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: 33, Weight: 87kg, Height: 165cm\n- Activity Level: Active\n- Target: 3124 calories, 195g protein, 351g carbs, 104g 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/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- 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- 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- 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\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": "light", "age": 40, "bmr": 1762, "gender": "female", "goal": "muscle_gain", "height_cm": 154, "target_carbs_g": 313, "target_daily_calories": 2785, "target_fat_g": 92, "target_protein_g": 174, "tdee": 2422, "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": 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": 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": 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": 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": 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": 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": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "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" } ]
{ "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: 40, Weight: 116kg, Height: 154cm\n- Activity Level: Light\n- Target: 2785 calories, 174g protein, 313g 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- 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- 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- 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- 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- 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\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\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": 56, "bmr": 1996, "gender": "male", "goal": "weight_loss", "height_cm": 173, "target_carbs_g": 219, "target_daily_calories": 2195, "target_fat_g": 85, "target_protein_g": 137, "tdee": 2745, "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": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "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": 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": 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": 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": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "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": 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": 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: 56, Weight: 119kg, Height: 173cm\n- Activity Level: Light\n- Target: 2195 calories, 137g protein, 219g 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 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\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": "moderate", "age": 19, "bmr": 2055, "gender": "male", "goal": "weight_loss", "height_cm": 180, "target_carbs_g": 254, "target_daily_calories": 2548, "target_fat_g": 99, "target_protein_g": 159, "tdee": 3185, "weight_kg": 102 }
[ { "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": 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": 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": 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": 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": 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": 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_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: 19, Weight: 102kg, Height: 180cm\n- Activity Level: Moderate\n- Target: 2548 calories, 159g protein, 254g carbs, 99g 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- 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- 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- 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- 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- 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- 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\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": "moderate", "age": 57, "bmr": 1938, "gender": "female", "goal": "weight_loss", "height_cm": 191, "target_carbs_g": 240, "target_daily_calories": 2402, "target_fat_g": 93, "target_protein_g": 150, "tdee": 3004, "weight_kg": 119 }
[ { "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": 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": 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": 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": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "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": 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": 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": 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": 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_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: 57, Weight: 119kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 2402 calories, 150g protein, 240g carbs, 93g 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- 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- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/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- 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- 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- 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- 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\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": 31, "bmr": 1560, "gender": "female", "goal": "weight_loss", "height_cm": 153, "target_carbs_g": 149, "target_daily_calories": 1497, "target_fat_g": 58, "target_protein_g": 93, "tdee": 1872, "weight_kg": 92 }
[ { "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": 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": 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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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_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: 31, Weight: 92kg, Height: 153cm\n- Activity Level: Sedentary\n- Target: 1497 calories, 93g protein, 149g 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, 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\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": 1832, "gender": "male", "goal": "muscle_gain", "height_cm": 162, "target_carbs_g": 284, "target_daily_calories": 2528, "target_fat_g": 84, "target_protein_g": 158, "tdee": 2199, "weight_kg": 106 }
[ { "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": 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": 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": 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": 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": 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": 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: 106kg, Height: 162cm\n- Activity Level: Sedentary\n- Target: 2528 calories, 158g protein, 284g carbs, 84g 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- 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- 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- 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- 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- 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- 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": 38, "bmr": 1913, "gender": "female", "goal": "performance", "height_cm": 191, "target_carbs_g": 407, "target_daily_calories": 3261, "target_fat_g": 101, "target_protein_g": 179, "tdee": 2965, "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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "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": 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": 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": 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": 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": 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": 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_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: 38, Weight: 107kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 3261 calories, 179g protein, 407g 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\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- 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- 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- 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- 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\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": 43, "bmr": 1683, "gender": "female", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 299, "target_daily_calories": 2660, "target_fat_g": 88, "target_protein_g": 166, "tdee": 2314, "weight_kg": 84 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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_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: 43, Weight: 84kg, Height: 195cm\n- Activity Level: Light\n- Target: 2660 calories, 166g protein, 299g carbs, 88g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 20, "bmr": 1233, "gender": "female", "goal": "muscle_gain", "height_cm": 159, "target_carbs_g": 275, "target_daily_calories": 2445, "target_fat_g": 81, "target_protein_g": 152, "tdee": 2126, "weight_kg": 50 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 20, Weight: 50kg, Height: 159cm\n- Activity Level: Active\n- Target: 2445 calories, 152g protein, 275g 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\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- 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- 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- 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\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": "moderate", "age": 51, "bmr": 1928, "gender": "female", "goal": "maintenance", "height_cm": 191, "target_carbs_g": 336, "target_daily_calories": 2988, "target_fat_g": 116, "target_protein_g": 149, "tdee": 2988, "weight_kg": 115 }
[ { "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": 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": 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": 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": 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": 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": 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" } ]
{ "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: 115kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 2988 calories, 149g protein, 336g carbs, 116g 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- 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- 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- 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- 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- 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- 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\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": 59, "bmr": 1202, "gender": "female", "goal": "weight_loss", "height_cm": 182, "target_carbs_g": 165, "target_daily_calories": 1658, "target_fat_g": 64, "target_protein_g": 103, "tdee": 2073, "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": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "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": 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": 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": 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": 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": 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_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: 59, Weight: 52kg, Height: 182cm\n- Activity Level: Active\n- Target: 1658 calories, 103g protein, 165g 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, 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- 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- 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- 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- 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- 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\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": "moderate", "age": 42, "bmr": 2028, "gender": "female", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 406, "target_daily_calories": 3614, "target_fat_g": 120, "target_protein_g": 225, "tdee": 3143, "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": 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": 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": 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": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "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": 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": 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": 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": 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: 42, Weight: 118kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 3614 calories, 225g protein, 406g carbs, 120g 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 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": "moderate", "age": 52, "bmr": 1994, "gender": "male", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 399, "target_daily_calories": 3553, "target_fat_g": 118, "target_protein_g": 222, "tdee": 3090, "weight_kg": 103 }
[ { "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": 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": 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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 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": 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": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "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_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: 52, Weight: 103kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 3553 calories, 222g protein, 399g carbs, 118g 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- 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- 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- 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 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, 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\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": 47, "bmr": 1835, "gender": "female", "goal": "weight_loss", "height_cm": 173, "target_carbs_g": 253, "target_daily_calories": 2532, "target_fat_g": 98, "target_protein_g": 158, "tdee": 3166, "weight_kg": 115 }
[ { "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": 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": 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": 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": 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": 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": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "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": 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": 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)" } ]
{ "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: 47, Weight: 115kg, Height: 173cm\n- Activity Level: Active\n- Target: 2532 calories, 158g protein, 253g carbs, 98g 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- 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- 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- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 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- 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- 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\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": 38, "bmr": 1778, "gender": "female", "goal": "weight_loss", "height_cm": 171, "target_carbs_g": 170, "target_daily_calories": 1706, "target_fat_g": 66, "target_protein_g": 106, "tdee": 2133, "weight_kg": 106 }
[ { "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": 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": 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": 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": 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": 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": 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_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: 38, Weight: 106kg, Height: 171cm\n- Activity Level: Sedentary\n- Target: 1706 calories, 106g protein, 170g carbs, 66g 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- 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- 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- 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- 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- 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- 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\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": 41, "bmr": 1903, "gender": "female", "goal": "maintenance", "height_cm": 187, "target_carbs_g": 369, "target_daily_calories": 3282, "target_fat_g": 127, "target_protein_g": 164, "tdee": 3282, "weight_kg": 110 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 41, Weight: 110kg, Height: 187cm\n- Activity Level: Active\n- Target: 3282 calories, 164g protein, 369g 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\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- 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- 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- 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": "very_active", "age": 23, "bmr": 1792, "gender": "male", "goal": "maintenance", "height_cm": 194, "target_carbs_g": 383, "target_daily_calories": 3405, "target_fat_g": 132, "target_protein_g": 170, "tdee": 3406, "weight_kg": 69 }
[ { "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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "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": 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": 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": 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": 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": 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" }, { "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: 23, Weight: 69kg, Height: 194cm\n- Activity Level: Very Active\n- Target: 3405 calories, 170g protein, 383g carbs, 132g 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 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- 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- 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- 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- 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- 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- 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": "very_active", "age": 45, "bmr": 1889, "gender": "female", "goal": "maintenance", "height_cm": 196, "target_carbs_g": 403, "target_daily_calories": 3589, "target_fat_g": 139, "target_protein_g": 179, "tdee": 3589, "weight_kg": 105 }
[ { "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": 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": 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": 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": 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": 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": 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_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: 45, Weight: 105kg, Height: 196cm\n- Activity Level: Very Active\n- Target: 3589 calories, 179g protein, 403g carbs, 139g 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- 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- 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- 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- 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- 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- 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\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": 43, "bmr": 1868, "gender": "male", "goal": "weight_loss", "height_cm": 182, "target_carbs_g": 257, "target_daily_calories": 2577, "target_fat_g": 100, "target_protein_g": 161, "tdee": 3221, "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 43, Weight: 94kg, Height: 182cm\n- Activity Level: Active\n- Target: 2577 calories, 161g protein, 257g carbs, 100g 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- 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- 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- 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- 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- 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- 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- 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- 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": "light", "age": 31, "bmr": 1748, "gender": "male", "goal": "maintenance", "height_cm": 174, "target_carbs_g": 270, "target_daily_calories": 2402, "target_fat_g": 93, "target_protein_g": 120, "tdee": 2403, "weight_kg": 81 }
[ { "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": 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": 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": 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": 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": 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": 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": 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_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: 31, Weight: 81kg, Height: 174cm\n- Activity Level: Light\n- Target: 2402 calories, 120g protein, 270g carbs, 93g 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- 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- 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- 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- 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- 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- 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- 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\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": 65, "bmr": 1470, "gender": "male", "goal": "performance", "height_cm": 200, "target_carbs_g": 348, "target_daily_calories": 2789, "target_fat_g": 86, "target_protein_g": 153, "tdee": 2536, "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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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": 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": 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": 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: 65, Weight: 54kg, Height: 200cm\n- Activity Level: Active\n- Target: 2789 calories, 153g protein, 348g 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 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- 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- 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- 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": "very_active", "age": 46, "bmr": 1816, "gender": "male", "goal": "maintenance", "height_cm": 189, "target_carbs_g": 388, "target_daily_calories": 3450, "target_fat_g": 134, "target_protein_g": 172, "tdee": 3451, "weight_kg": 86 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 46, Weight: 86kg, Height: 189cm\n- Activity Level: Very Active\n- Target: 3450 calories, 172g protein, 388g carbs, 134g 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- 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- 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- 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- 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- 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 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- 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- 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\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": "very_active", "age": 42, "bmr": 1909, "gender": "male", "goal": "maintenance", "height_cm": 151, "target_carbs_g": 407, "target_daily_calories": 3626, "target_fat_g": 141, "target_protein_g": 181, "tdee": 3627, "weight_kg": 117 }
[ { "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": 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": 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": 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": 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": 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": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "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": 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": 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: 42, Weight: 117kg, Height: 151cm\n- Activity Level: Very Active\n- Target: 3626 calories, 181g protein, 407g carbs, 141g 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- 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- 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- 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\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- 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- 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": "moderate", "age": 55, "bmr": 1504, "gender": "female", "goal": "muscle_gain", "height_cm": 200, "target_carbs_g": 301, "target_daily_calories": 2680, "target_fat_g": 89, "target_protein_g": 167, "tdee": 2331, "weight_kg": 69 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 55, Weight: 69kg, Height: 200cm\n- Activity Level: Moderate\n- Target: 2680 calories, 167g protein, 301g 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- 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- 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- 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- 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 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- 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- 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- 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\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": 26, "bmr": 1724, "gender": "male", "goal": "maintenance", "height_cm": 163, "target_carbs_g": 266, "target_daily_calories": 2370, "target_fat_g": 92, "target_protein_g": 118, "tdee": 2370, "weight_kg": 83 }
[ { "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": 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": 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": 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": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "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": 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_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: 83kg, Height: 163cm\n- Activity Level: Light\n- Target: 2370 calories, 118g protein, 266g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 48, "bmr": 1590, "gender": "female", "goal": "performance", "height_cm": 165, "target_carbs_g": 377, "target_daily_calories": 3017, "target_fat_g": 93, "target_protein_g": 165, "tdee": 2743, "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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 48, Weight: 96kg, Height: 165cm\n- Activity Level: Active\n- Target: 3017 calories, 165g protein, 377g carbs, 93g 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 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- 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- 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- 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- 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- 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- 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- 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- 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": 54, "bmr": 1659, "gender": "female", "goal": "weight_loss", "height_cm": 168, "target_carbs_g": 159, "target_daily_calories": 1592, "target_fat_g": 61, "target_protein_g": 99, "tdee": 1991, "weight_kg": 104 }
[ { "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": 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": 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": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "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": 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: 54, Weight: 104kg, Height: 168cm\n- Activity Level: Sedentary\n- Target: 1592 calories, 99g protein, 159g carbs, 61g 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 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- 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": "very_active", "age": 22, "bmr": 1836, "gender": "female", "goal": "performance", "height_cm": 182, "target_carbs_g": 479, "target_daily_calories": 3838, "target_fat_g": 119, "target_protein_g": 211, "tdee": 3489, "weight_kg": 97 }
[ { "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": 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": 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": 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": 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": 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_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: 22, Weight: 97kg, Height: 182cm\n- Activity Level: Very Active\n- Target: 3838 calories, 211g protein, 479g carbs, 119g 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- 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- 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- 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- 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- 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\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": 39, "bmr": 2158, "gender": "male", "goal": "maintenance", "height_cm": 190, "target_carbs_g": 418, "target_daily_calories": 3721, "target_fat_g": 144, "target_protein_g": 186, "tdee": 3722, "weight_kg": 116 }
[ { "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": 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": 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": 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": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "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": 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": 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": 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": 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: 39, Weight: 116kg, Height: 190cm\n- Activity Level: Active\n- Target: 3721 calories, 186g protein, 418g carbs, 144g 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- 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 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- 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- 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\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": "very_active", "age": 49, "bmr": 1553, "gender": "female", "goal": "weight_loss", "height_cm": 195, "target_carbs_g": 236, "target_daily_calories": 2360, "target_fat_g": 91, "target_protein_g": 147, "tdee": 2950, "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": 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": 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": 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": 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": 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": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "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": 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_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: 49, Weight: 74kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 2360 calories, 147g protein, 236g carbs, 91g 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- 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- 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 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 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- 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- 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": 41, "bmr": 1808, "gender": "male", "goal": "muscle_gain", "height_cm": 198, "target_carbs_g": 444, "target_daily_calories": 3949, "target_fat_g": 131, "target_protein_g": 246, "tdee": 3434, "weight_kg": 77 }
[ { "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": 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": 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": 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": 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": 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": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "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": 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": 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_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: 41, Weight: 77kg, Height: 198cm\n- Activity Level: Very Active\n- Target: 3949 calories, 246g protein, 444g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": "sedentary", "age": 25, "bmr": 1975, "gender": "male", "goal": "muscle_gain", "height_cm": 156, "target_carbs_g": 306, "target_daily_calories": 2725, "target_fat_g": 90, "target_protein_g": 170, "tdee": 2370, "weight_kg": 112 }
[ { "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": 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": 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": 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": 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": 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_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: 25, Weight: 112kg, Height: 156cm\n- Activity Level: Sedentary\n- Target: 2725 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- 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- 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- 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- 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- 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\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": 24, "bmr": 1385, "gender": "female", "goal": "muscle_gain", "height_cm": 185, "target_carbs_g": 309, "target_daily_calories": 2747, "target_fat_g": 91, "target_protein_g": 171, "tdee": 2390, "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": 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": 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": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "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" } ]
{ "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: 51kg, Height: 185cm\n- Activity Level: Active\n- Target: 2747 calories, 171g protein, 309g 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- 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- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 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- 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\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": 21, "bmr": 1761, "gender": "male", "goal": "maintenance", "height_cm": 165, "target_carbs_g": 307, "target_daily_calories": 2729, "target_fat_g": 106, "target_protein_g": 136, "tdee": 2730, "weight_kg": 83 }
[ { "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": 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": 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": 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": 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": 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": 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": 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_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: 21, Weight: 83kg, Height: 165cm\n- Activity Level: Moderate\n- Target: 2729 calories, 136g protein, 307g carbs, 106g 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- 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- 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- 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- 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- 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- 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 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\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": "light", "age": 59, "bmr": 1765, "gender": "female", "goal": "maintenance", "height_cm": 197, "target_carbs_g": 273, "target_daily_calories": 2427, "target_fat_g": 94, "target_protein_g": 121, "tdee": 2427, "weight_kg": 99 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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" } ]
{ "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: 99kg, Height: 197cm\n- Activity Level: Light\n- Target: 2427 calories, 121g protein, 273g carbs, 94g 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 24, "bmr": 1835, "gender": "male", "goal": "weight_loss", "height_cm": 192, "target_carbs_g": 227, "target_daily_calories": 2275, "target_fat_g": 88, "target_protein_g": 142, "tdee": 2844, "weight_kg": 75 }
[ { "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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "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": 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": 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": 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": 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": 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": 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" } ]
{ "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: 24, Weight: 75kg, Height: 192cm\n- Activity Level: Moderate\n- Target: 2275 calories, 142g protein, 227g carbs, 88g 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\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- 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- 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\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": 1678, "gender": "female", "goal": "performance", "height_cm": 171, "target_carbs_g": 438, "target_daily_calories": 3506, "target_fat_g": 109, "target_protein_g": 192, "tdee": 3188, "weight_kg": 99 }
[ { "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": 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": 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": 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": 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": 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": 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": 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_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: 99kg, Height: 171cm\n- Activity Level: Very Active\n- Target: 3506 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- 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- 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- 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- 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- 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- 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- 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- 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 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": 50, "bmr": 1830, "gender": "female", "goal": "weight_loss", "height_cm": 197, "target_carbs_g": 252, "target_daily_calories": 2525, "target_fat_g": 98, "target_protein_g": 157, "tdee": 3157, "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": 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": 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": 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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "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": 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": 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: 50, Weight: 101kg, Height: 197cm\n- Activity Level: Active\n- Target: 2525 calories, 157g protein, 252g carbs, 98g 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\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- 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- 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": "moderate", "age": 31, "bmr": 1514, "gender": "female", "goal": "maintenance", "height_cm": 152, "target_carbs_g": 263, "target_daily_calories": 2346, "target_fat_g": 91, "target_protein_g": 117, "tdee": 2347, "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": 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": 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": 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": 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": 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": 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_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: 31, Weight: 88kg, Height: 152cm\n- Activity Level: Moderate\n- Target: 2346 calories, 117g protein, 263g 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- 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- 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- 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- 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- 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- 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\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": 51, "bmr": 1333, "gender": "female", "goal": "weight_loss", "height_cm": 195, "target_carbs_g": 127, "target_daily_calories": 1279, "target_fat_g": 49, "target_protein_g": 79, "tdee": 1599, "weight_kg": 53 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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" }, { "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: 53kg, Height: 195cm\n- Activity Level: Sedentary\n- Target: 1279 calories, 79g protein, 127g carbs, 49g 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- 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- 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- 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- 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- 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 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- 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- 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- 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": "moderate", "age": 49, "bmr": 2169, "gender": "male", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 434, "target_daily_calories": 3865, "target_fat_g": 128, "target_protein_g": 241, "tdee": 3362, "weight_kg": 119 }
[ { "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": 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": 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": 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": 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": 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": 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_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: 49, Weight: 119kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 3865 calories, 241g protein, 434g carbs, 128g 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- 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- 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- 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- 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 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- 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\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": "active", "age": 47, "bmr": 1526, "gender": "male", "goal": "muscle_gain", "height_cm": 169, "target_carbs_g": 340, "target_daily_calories": 3027, "target_fat_g": 100, "target_protein_g": 189, "tdee": 2633, "weight_kg": 70 }
[ { "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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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": 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": 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": 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": 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": 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": 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" } ]
{ "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: 47, Weight: 70kg, Height: 169cm\n- Activity Level: Active\n- Target: 3027 calories, 189g protein, 340g 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 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- 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- 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- 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- 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- 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- 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\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": 62, "bmr": 1252, "gender": "female", "goal": "weight_loss", "height_cm": 178, "target_carbs_g": 155, "target_daily_calories": 1551, "target_fat_g": 60, "target_protein_g": 96, "tdee": 1940, "weight_kg": 61 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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: 62, Weight: 61kg, Height: 178cm\n- Activity Level: Moderate\n- Target: 1551 calories, 96g protein, 155g carbs, 60g 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- 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- 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- 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- 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- 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- 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- 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- 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": "light", "age": 48, "bmr": 1935, "gender": "male", "goal": "maintenance", "height_cm": 160, "target_carbs_g": 299, "target_daily_calories": 2660, "target_fat_g": 103, "target_protein_g": 133, "tdee": 2661, "weight_kg": 117 }
[ { "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": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "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": 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": 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": 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": 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": 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": 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": 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_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: 48, Weight: 117kg, Height: 160cm\n- Activity Level: Light\n- Target: 2660 calories, 133g protein, 299g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 23, "bmr": 2139, "gender": "male", "goal": "muscle_gain", "height_cm": 171, "target_carbs_g": 380, "target_daily_calories": 3381, "target_fat_g": 112, "target_protein_g": 211, "tdee": 2941, "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": 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": 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": 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": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 } ]
[ { "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: 23, Weight: 118kg, Height: 171cm\n- Activity Level: Light\n- Target: 3381 calories, 211g protein, 380g carbs, 112g 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- 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- 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- 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\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": 37, "bmr": 1756, "gender": "male", "goal": "weight_loss", "height_cm": 161, "target_carbs_g": 168, "target_daily_calories": 1686, "target_fat_g": 65, "target_protein_g": 105, "tdee": 2108, "weight_kg": 93 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 37, Weight: 93kg, Height: 161cm\n- Activity Level: Sedentary\n- Target: 1686 calories, 105g protein, 168g carbs, 65g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": "moderate", "age": 43, "bmr": 1652, "gender": "male", "goal": "muscle_gain", "height_cm": 162, "target_carbs_g": 331, "target_daily_calories": 2945, "target_fat_g": 98, "target_protein_g": 184, "tdee": 2561, "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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "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": 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": 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": 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_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: 43, Weight: 85kg, Height: 162cm\n- Activity Level: Moderate\n- Target: 2945 calories, 184g protein, 331g carbs, 98g 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\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- 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- 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- 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\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": "moderate", "age": 38, "bmr": 1560, "gender": "male", "goal": "muscle_gain", "height_cm": 164, "target_carbs_g": 312, "target_daily_calories": 2780, "target_fat_g": 92, "target_protein_g": 173, "tdee": 2418, "weight_kg": 72 }
[ { "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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "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": 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": 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": 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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "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": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "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" } ]
{ "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: 38, Weight: 72kg, Height: 164cm\n- Activity Level: Moderate\n- Target: 2780 calories, 173g protein, 312g carbs, 92g 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\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- 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (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\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": 1342, "gender": "female", "goal": "performance", "height_cm": 194, "target_carbs_g": 350, "target_daily_calories": 2803, "target_fat_g": 87, "target_protein_g": 154, "tdee": 2549, "weight_kg": 58 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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_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: 58, Weight: 58kg, Height: 194cm\n- Activity Level: Very Active\n- Target: 2803 calories, 154g protein, 350g carbs, 87g 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- 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- 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- 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- 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- 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- 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- 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- 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\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": "moderate", "age": 33, "bmr": 1724, "gender": "female", "goal": "performance", "height_cm": 152, "target_carbs_g": 367, "target_daily_calories": 2939, "target_fat_g": 91, "target_protein_g": 161, "tdee": 2672, "weight_kg": 110 }
[ { "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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "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": 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": 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": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "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": 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": 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": 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: 33, Weight: 110kg, Height: 152cm\n- Activity Level: Moderate\n- Target: 2939 calories, 161g protein, 367g carbs, 91g 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\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- 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- 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- 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- 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- 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- 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": 18, "bmr": 1634, "gender": "female", "goal": "maintenance", "height_cm": 156, "target_carbs_g": 252, "target_daily_calories": 2246, "target_fat_g": 87, "target_protein_g": 112, "tdee": 2247, "weight_kg": 91 }
[ { "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": 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": 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": 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": 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": 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": 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": 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_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: 91kg, Height: 156cm\n- Activity Level: Light\n- Target: 2246 calories, 112g protein, 252g carbs, 87g 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- 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- 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- 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- 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- 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- 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- 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\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": 40, "bmr": 1780, "gender": "male", "goal": "weight_loss", "height_cm": 196, "target_carbs_g": 195, "target_daily_calories": 1958, "target_fat_g": 76, "target_protein_g": 122, "tdee": 2448, "weight_kg": 75 }
[ { "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": 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": 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": 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": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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": 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": 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" } ]
{ "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: 40, Weight: 75kg, Height: 196cm\n- Activity Level: Light\n- Target: 1958 calories, 122g protein, 195g carbs, 76g 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- 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- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\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- 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- 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\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": 40, "bmr": 1452, "gender": "female", "goal": "muscle_gain", "height_cm": 170, "target_carbs_g": 291, "target_daily_calories": 2587, "target_fat_g": 86, "target_protein_g": 161, "tdee": 2250, "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": 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": 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": 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": 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": 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": 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": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 } ]
[ { "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: 40, Weight: 75kg, Height: 170cm\n- Activity Level: Moderate\n- Target: 2587 calories, 161g protein, 291g carbs, 86g 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- 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- 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- 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- 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- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\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": 39, "bmr": 1710, "gender": "male", "goal": "performance", "height_cm": 192, "target_carbs_g": 446, "target_daily_calories": 3573, "target_fat_g": 111, "target_protein_g": 196, "tdee": 3249, "weight_kg": 70 }
[ { "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": 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": 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": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "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": 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": 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": 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": 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": 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)" }, { "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: 39, Weight: 70kg, Height: 192cm\n- Activity Level: Very Active\n- Target: 3573 calories, 196g protein, 446g carbs, 111g 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, 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- 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- 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- 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- 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- 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": 40, "bmr": 1471, "gender": "male", "goal": "weight_loss", "height_cm": 185, "target_carbs_g": 141, "target_daily_calories": 1412, "target_fat_g": 54, "target_protein_g": 88, "tdee": 1766, "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": 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": 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": 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": 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": 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": 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_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: 40, Weight: 51kg, Height: 185cm\n- Activity Level: Sedentary\n- Target: 1412 calories, 88g protein, 141g carbs, 54g 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- 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- 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 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (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\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": 54, "bmr": 1532, "gender": "male", "goal": "weight_loss", "height_cm": 182, "target_carbs_g": 190, "target_daily_calories": 1900, "target_fat_g": 73, "target_protein_g": 118, "tdee": 2375, "weight_kg": 66 }
[ { "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": 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": 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": 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": 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": 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)" } ]
{ "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: 66kg, Height: 182cm\n- Activity Level: Moderate\n- Target: 1900 calories, 118g protein, 190g carbs, 73g 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- 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- 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- 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- 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- 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\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": 25, "bmr": 1999, "gender": "male", "goal": "maintenance", "height_cm": 171, "target_carbs_g": 387, "target_daily_calories": 3447, "target_fat_g": 134, "target_protein_g": 172, "tdee": 3448, "weight_kg": 105 }
[ { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 25, Weight: 105kg, Height: 171cm\n- Activity Level: Active\n- Target: 3447 calories, 172g protein, 387g carbs, 134g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": 41, "bmr": 1980, "gender": "male", "goal": "muscle_gain", "height_cm": 200, "target_carbs_g": 441, "target_daily_calories": 3927, "target_fat_g": 130, "target_protein_g": 245, "tdee": 3416, "weight_kg": 93 }
[ { "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": 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": 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": 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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "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": 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": 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": 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": 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: 41, Weight: 93kg, Height: 200cm\n- Activity Level: Active\n- Target: 3927 calories, 245g protein, 441g carbs, 130g 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- 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\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- 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- 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- 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": "sedentary", "age": 53, "bmr": 1535, "gender": "female", "goal": "muscle_gain", "height_cm": 173, "target_carbs_g": 238, "target_daily_calories": 2118, "target_fat_g": 70, "target_protein_g": 132, "tdee": 1842, "weight_kg": 88 }
[ { "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": 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": 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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "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": 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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "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_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: 53, Weight: 88kg, Height: 173cm\n- Activity Level: Sedentary\n- Target: 2118 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 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\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": "moderate", "age": 62, "bmr": 1540, "gender": "male", "goal": "weight_loss", "height_cm": 180, "target_carbs_g": 190, "target_daily_calories": 1909, "target_fat_g": 74, "target_protein_g": 119, "tdee": 2387, "weight_kg": 72 }
[ { "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": 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": 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": 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": 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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "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": 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" }, { "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: 62, Weight: 72kg, Height: 180cm\n- Activity Level: Moderate\n- Target: 1909 calories, 119g protein, 190g carbs, 74g 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- 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\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- 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- 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": "active", "age": 28, "bmr": 1786, "gender": "female", "goal": "performance", "height_cm": 198, "target_carbs_g": 423, "target_daily_calories": 3389, "target_fat_g": 105, "target_protein_g": 186, "tdee": 3082, "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": 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": 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": 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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "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": 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": 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_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: 28, Weight: 85kg, Height: 198cm\n- Activity Level: Active\n- Target: 3389 calories, 186g protein, 423g carbs, 105g 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\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- 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- 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\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": "light", "age": 52, "bmr": 1324, "gender": "male", "goal": "performance", "height_cm": 171, "target_carbs_g": 250, "target_daily_calories": 2002, "target_fat_g": 62, "target_protein_g": 110, "tdee": 1820, "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": 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": 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": 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": 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": 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": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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" } ]
{ "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: 51kg, Height: 171cm\n- Activity Level: Light\n- Target: 2002 calories, 110g protein, 250g carbs, 62g 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- 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- 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- 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\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- Broccoli: 25 cal, 3p, 5c, 0f (8 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- 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": 51, "bmr": 1346, "gender": "female", "goal": "performance", "height_cm": 154, "target_carbs_g": 351, "target_daily_calories": 2814, "target_fat_g": 87, "target_protein_g": 154, "tdee": 2558, "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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 51, Weight: 80kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 2814 calories, 154g protein, 351g carbs, 87g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": "light", "age": 41, "bmr": 1566, "gender": "female", "goal": "performance", "height_cm": 178, "target_carbs_g": 296, "target_daily_calories": 2369, "target_fat_g": 73, "target_protein_g": 130, "tdee": 2154, "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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 41, Weight: 82kg, Height: 178cm\n- Activity Level: Light\n- Target: 2369 calories, 130g protein, 296g carbs, 73g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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" } ]