user_profile
dict | available_slots
list | available_foods
list | available_exercises
list | nutrition_rules
dict | prompt
list |
---|---|---|---|---|---|
{
"activity_level": "active",
"age": 25,
"bmr": 1775,
"gender": "female",
"goal": "maintenance",
"height_cm": 173,
"target_carbs_g": 344,
"target_daily_calories": 3062,
"target_fat_g": 119,
"target_protein_g": 153,
"tdee": 3062,
"weight_kg": 98
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"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: 98kg, Height: 173cm\n- Activity Level: Active\n- Target: 3062 calories, 153g protein, 344g 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\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": 1882,
"gender": "female",
"goal": "performance",
"height_cm": 198,
"target_carbs_g": 446,
"target_daily_calories": 3570,
"target_fat_g": 111,
"target_protein_g": 196,
"tdee": 3246,
"weight_kg": 113
} | [
{
"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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 65, Weight: 113kg, Height: 198cm\n- Activity Level: Active\n- Target: 3570 calories, 196g protein, 446g carbs, 111g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 45,
"bmr": 1769,
"gender": "female",
"goal": "maintenance",
"height_cm": 156,
"target_carbs_g": 238,
"target_daily_calories": 2122,
"target_fat_g": 82,
"target_protein_g": 106,
"tdee": 2123,
"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": 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": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_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: 45, Weight: 118kg, Height: 156cm\n- Activity Level: Sedentary\n- Target: 2122 calories, 106g protein, 238g carbs, 82g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\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": 33,
"bmr": 1580,
"gender": "male",
"goal": "weight_loss",
"height_cm": 192,
"target_carbs_g": 173,
"target_daily_calories": 1738,
"target_fat_g": 67,
"target_protein_g": 108,
"tdee": 2172,
"weight_kg": 54
} | [
{
"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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 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": 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": 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_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: 33, Weight: 54kg, Height: 192cm\n- Activity Level: Light\n- Target: 1738 calories, 108g protein, 173g carbs, 67g 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- 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- 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- 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- 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- 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- 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\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": 51,
"bmr": 1729,
"gender": "male",
"goal": "weight_loss",
"height_cm": 195,
"target_carbs_g": 262,
"target_daily_calories": 2627,
"target_fat_g": 102,
"target_protein_g": 164,
"tdee": 3285,
"weight_kg": 76
} | [
{
"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": 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": 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": 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": 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": 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": 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": 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: 51, Weight: 76kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 2627 calories, 164g protein, 262g carbs, 102g 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- 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- 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- 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- 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- 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- 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- 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": "very_active",
"age": 62,
"bmr": 1676,
"gender": "female",
"goal": "performance",
"height_cm": 190,
"target_carbs_g": 437,
"target_daily_calories": 3503,
"target_fat_g": 108,
"target_protein_g": 192,
"tdee": 3185,
"weight_kg": 96
} | [
{
"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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_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: 62, Weight: 96kg, Height: 190cm\n- Activity Level: Very Active\n- Target: 3503 calories, 192g protein, 437g carbs, 108g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\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": 24,
"bmr": 1806,
"gender": "female",
"goal": "performance",
"height_cm": 174,
"target_carbs_g": 385,
"target_daily_calories": 3080,
"target_fat_g": 95,
"target_protein_g": 169,
"tdee": 2800,
"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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 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": 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: 24, Weight: 100kg, Height: 174cm\n- Activity Level: Moderate\n- Target: 3080 calories, 169g protein, 385g carbs, 95g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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- 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- 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- 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- 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": "light",
"age": 61,
"bmr": 1539,
"gender": "male",
"goal": "performance",
"height_cm": 171,
"target_carbs_g": 290,
"target_daily_calories": 2327,
"target_fat_g": 72,
"target_protein_g": 127,
"tdee": 2116,
"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": 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": 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": 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": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 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"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 61, Weight: 77kg, Height: 171cm\n- Activity Level: Light\n- Target: 2327 calories, 127g protein, 290g carbs, 72g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 50,
"bmr": 1423,
"gender": "female",
"goal": "weight_loss",
"height_cm": 183,
"target_carbs_g": 156,
"target_daily_calories": 1565,
"target_fat_g": 60,
"target_protein_g": 97,
"tdee": 1956,
"weight_kg": 69
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 150,
"carbs": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 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: 69kg, Height: 183cm\n- Activity Level: Light\n- Target: 1565 calories, 97g protein, 156g carbs, 60g 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- 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": 62,
"bmr": 1053,
"gender": "female",
"goal": "performance",
"height_cm": 151,
"target_carbs_g": 275,
"target_daily_calories": 2200,
"target_fat_g": 68,
"target_protein_g": 121,
"tdee": 2000,
"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": 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": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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_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: 62, Weight: 58kg, Height: 151cm\n- Activity Level: Very Active\n- Target: 2200 calories, 121g protein, 275g carbs, 68g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 56,
"bmr": 1129,
"gender": "female",
"goal": "maintenance",
"height_cm": 152,
"target_carbs_g": 152,
"target_daily_calories": 1354,
"target_fat_g": 52,
"target_protein_g": 67,
"tdee": 1355,
"weight_kg": 62
} | [
{
"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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 56, Weight: 62kg, Height: 152cm\n- Activity Level: Sedentary\n- Target: 1354 calories, 67g protein, 152g carbs, 52g 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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": 1753,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 183,
"target_carbs_g": 391,
"target_daily_calories": 3477,
"target_fat_g": 115,
"target_protein_g": 217,
"tdee": 3023,
"weight_kg": 101
} | [
{
"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": 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": 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": 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": 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": 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": 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_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: 48, Weight: 101kg, Height: 183cm\n- Activity Level: Active\n- Target: 3477 calories, 217g protein, 391g carbs, 115g 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- 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 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- 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- 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- 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- 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\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": 64,
"bmr": 1566,
"gender": "female",
"goal": "weight_loss",
"height_cm": 158,
"target_carbs_g": 172,
"target_daily_calories": 1723,
"target_fat_g": 67,
"target_protein_g": 107,
"tdee": 2154,
"weight_kg": 106
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 64, Weight: 106kg, Height: 158cm\n- Activity Level: Light\n- Target: 1723 calories, 107g protein, 172g carbs, 67g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 41,
"bmr": 1650,
"gender": "male",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 204,
"target_daily_calories": 2046,
"target_fat_g": 79,
"target_protein_g": 127,
"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": 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": 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": 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": 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": 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": 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_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: 41, Weight: 80kg, Height: 168cm\n- Activity Level: Moderate\n- Target: 2046 calories, 127g protein, 204g carbs, 79g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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 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- 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- 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\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": 57,
"bmr": 1660,
"gender": "female",
"goal": "maintenance",
"height_cm": 185,
"target_carbs_g": 289,
"target_daily_calories": 2573,
"target_fat_g": 100,
"target_protein_g": 128,
"tdee": 2573,
"weight_kg": 95
} | [
{
"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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"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: 57, Weight: 95kg, Height: 185cm\n- Activity Level: Moderate\n- Target: 2573 calories, 128g protein, 289g 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- 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- 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- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 53,
"bmr": 1564,
"gender": "male",
"goal": "weight_loss",
"height_cm": 175,
"target_carbs_g": 193,
"target_daily_calories": 1939,
"target_fat_g": 75,
"target_protein_g": 121,
"tdee": 2424,
"weight_kg": 73
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"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: 53, Weight: 73kg, Height: 175cm\n- Activity Level: Moderate\n- Target: 1939 calories, 121g protein, 193g carbs, 75g 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- 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 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\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": 63,
"bmr": 1880,
"gender": "female",
"goal": "performance",
"height_cm": 185,
"target_carbs_g": 491,
"target_daily_calories": 3929,
"target_fat_g": 122,
"target_protein_g": 216,
"tdee": 3572,
"weight_kg": 120
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 63, Weight: 120kg, Height: 185cm\n- Activity Level: Very Active\n- Target: 3929 calories, 216g protein, 491g carbs, 122g 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 35,
"bmr": 1252,
"gender": "female",
"goal": "maintenance",
"height_cm": 174,
"target_carbs_g": 218,
"target_daily_calories": 1939,
"target_fat_g": 75,
"target_protein_g": 96,
"tdee": 1940,
"weight_kg": 50
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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": 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_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: 35, Weight: 50kg, Height: 174cm\n- Activity Level: Moderate\n- Target: 1939 calories, 96g protein, 218g carbs, 75g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 59,
"bmr": 1726,
"gender": "female",
"goal": "weight_loss",
"height_cm": 186,
"target_carbs_g": 262,
"target_daily_calories": 2624,
"target_fat_g": 102,
"target_protein_g": 164,
"tdee": 3280,
"weight_kg": 102
} | [
{
"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": 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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 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: 102kg, Height: 186cm\n- Activity Level: Very Active\n- Target: 2624 calories, 164g protein, 262g carbs, 102g 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 39,
"bmr": 1686,
"gender": "female",
"goal": "performance",
"height_cm": 186,
"target_carbs_g": 400,
"target_daily_calories": 3200,
"target_fat_g": 99,
"target_protein_g": 176,
"tdee": 2909,
"weight_kg": 88
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_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: 39, Weight: 88kg, Height: 186cm\n- Activity Level: Active\n- Target: 3200 calories, 176g protein, 400g 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- 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- 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- 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\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": 62,
"bmr": 1402,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 194,
"target_carbs_g": 312,
"target_daily_calories": 2780,
"target_fat_g": 92,
"target_protein_g": 173,
"tdee": 2418,
"weight_kg": 66
} | [
{
"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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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: 62, Weight: 66kg, Height: 194cm\n- Activity Level: Active\n- Target: 2780 calories, 173g protein, 312g 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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": 29,
"bmr": 1844,
"gender": "female",
"goal": "maintenance",
"height_cm": 192,
"target_carbs_g": 285,
"target_daily_calories": 2535,
"target_fat_g": 98,
"target_protein_g": 126,
"tdee": 2536,
"weight_kg": 95
} | [
{
"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": 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": 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": 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": 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": 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": 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": 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": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"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: 29, Weight: 95kg, Height: 192cm\n- Activity Level: Light\n- Target: 2535 calories, 126g protein, 285g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- 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": 60,
"bmr": 1730,
"gender": "female",
"goal": "maintenance",
"height_cm": 181,
"target_carbs_g": 335,
"target_daily_calories": 2984,
"target_fat_g": 116,
"target_protein_g": 149,
"tdee": 2985,
"weight_kg": 106
} | [
{
"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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 60, Weight: 106kg, Height: 181cm\n- Activity Level: Active\n- Target: 2984 calories, 149g protein, 335g 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- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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\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": 58,
"bmr": 1296,
"gender": "female",
"goal": "weight_loss",
"height_cm": 158,
"target_carbs_g": 197,
"target_daily_calories": 1970,
"target_fat_g": 76,
"target_protein_g": 123,
"tdee": 2463,
"weight_kg": 76
} | [
{
"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": 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": 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": 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": 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": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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_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: 58, Weight: 76kg, Height: 158cm\n- Activity Level: Very Active\n- Target: 1970 calories, 123g protein, 197g carbs, 76g 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- 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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\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": 59,
"bmr": 1324,
"gender": "female",
"goal": "weight_loss",
"height_cm": 200,
"target_carbs_g": 201,
"target_daily_calories": 2012,
"target_fat_g": 78,
"target_protein_g": 125,
"tdee": 2516,
"weight_kg": 53
} | [
{
"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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"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: 53kg, Height: 200cm\n- Activity Level: Very Active\n- Target: 2012 calories, 125g protein, 201g carbs, 78g 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\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": 54,
"bmr": 1776,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 157,
"target_carbs_g": 436,
"target_daily_calories": 3881,
"target_fat_g": 129,
"target_protein_g": 242,
"tdee": 3375,
"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": 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": 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": 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": 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": 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": 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": 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_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: 54, Weight: 106kg, Height: 157cm\n- Activity Level: Very Active\n- Target: 3881 calories, 242g protein, 436g carbs, 129g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- 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- 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\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": 62,
"bmr": 1675,
"gender": "male",
"goal": "weight_loss",
"height_cm": 192,
"target_carbs_g": 184,
"target_daily_calories": 1842,
"target_fat_g": 71,
"target_protein_g": 115,
"tdee": 2303,
"weight_kg": 78
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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_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: 62, Weight: 78kg, Height: 192cm\n- Activity Level: Light\n- Target: 1842 calories, 115g protein, 184g carbs, 71g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 18,
"bmr": 2150,
"gender": "male",
"goal": "weight_loss",
"height_cm": 180,
"target_carbs_g": 326,
"target_daily_calories": 3268,
"target_fat_g": 127,
"target_protein_g": 204,
"tdee": 4085,
"weight_kg": 111
} | [
{
"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": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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": 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": 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_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: 18, Weight: 111kg, Height: 180cm\n- Activity Level: Very Active\n- Target: 3268 calories, 204g protein, 326g carbs, 127g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- 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\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": 46,
"bmr": 1494,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 163,
"target_carbs_g": 299,
"target_daily_calories": 2662,
"target_fat_g": 88,
"target_protein_g": 166,
"tdee": 2315,
"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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 46, Weight: 70kg, Height: 163cm\n- Activity Level: Moderate\n- Target: 2662 calories, 166g protein, 299g carbs, 88g 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 43,
"bmr": 1454,
"gender": "male",
"goal": "maintenance",
"height_cm": 183,
"target_carbs_g": 310,
"target_daily_calories": 2762,
"target_fat_g": 107,
"target_protein_g": 138,
"tdee": 2762,
"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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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_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: 52kg, Height: 183cm\n- Activity Level: Very Active\n- Target: 2762 calories, 138g protein, 310g carbs, 107g 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 56,
"bmr": 1469,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 152,
"target_carbs_g": 327,
"target_daily_calories": 2914,
"target_fat_g": 97,
"target_protein_g": 182,
"tdee": 2534,
"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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"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: 56, Weight: 96kg, Height: 152cm\n- Activity Level: Active\n- Target: 2914 calories, 182g protein, 327g carbs, 97g 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- 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, 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": 36,
"bmr": 2044,
"gender": "male",
"goal": "weight_loss",
"height_cm": 171,
"target_carbs_g": 253,
"target_daily_calories": 2534,
"target_fat_g": 98,
"target_protein_g": 158,
"tdee": 3168,
"weight_kg": 115
} | [
{
"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": 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": 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": 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": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 36, Weight: 115kg, Height: 171cm\n- Activity Level: Moderate\n- Target: 2534 calories, 158g protein, 253g 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 48,
"bmr": 1249,
"gender": "female",
"goal": "maintenance",
"height_cm": 184,
"target_carbs_g": 168,
"target_daily_calories": 1498,
"target_fat_g": 58,
"target_protein_g": 74,
"tdee": 1499,
"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": 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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 48, Weight: 50kg, Height: 184cm\n- Activity Level: Sedentary\n- Target: 1498 calories, 74g protein, 168g 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- 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 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 42,
"bmr": 1364,
"gender": "female",
"goal": "weight_loss",
"height_cm": 164,
"target_carbs_g": 188,
"target_daily_calories": 1882,
"target_fat_g": 73,
"target_protein_g": 117,
"tdee": 2353,
"weight_kg": 71
} | [
{
"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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 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": 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": 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_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: 42, Weight: 71kg, Height: 164cm\n- Activity Level: Active\n- Target: 1882 calories, 117g protein, 188g carbs, 73g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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\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": 60,
"bmr": 1680,
"gender": "male",
"goal": "weight_loss",
"height_cm": 180,
"target_carbs_g": 231,
"target_daily_calories": 2318,
"target_fat_g": 90,
"target_protein_g": 144,
"tdee": 2898,
"weight_kg": 85
} | [
{
"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": 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": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 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": 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"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 60, Weight: 85kg, Height: 180cm\n- Activity Level: Active\n- Target: 2318 calories, 144g protein, 231g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 42,
"bmr": 1405,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 185,
"target_carbs_g": 313,
"target_daily_calories": 2787,
"target_fat_g": 92,
"target_protein_g": 174,
"tdee": 2424,
"weight_kg": 62
} | [
{
"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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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: 42, Weight: 62kg, Height: 185cm\n- Activity Level: Active\n- Target: 2787 calories, 174g protein, 313g carbs, 92g 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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": 58,
"bmr": 1722,
"gender": "female",
"goal": "weight_loss",
"height_cm": 162,
"target_carbs_g": 237,
"target_daily_calories": 2375,
"target_fat_g": 92,
"target_protein_g": 148,
"tdee": 2970,
"weight_kg": 116
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 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)"
}
]
| {
"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: 58, Weight: 116kg, Height: 162cm\n- Activity Level: Active\n- Target: 2375 calories, 148g protein, 237g 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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\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": 50,
"bmr": 1804,
"gender": "male",
"goal": "maintenance",
"height_cm": 163,
"target_carbs_g": 349,
"target_daily_calories": 3111,
"target_fat_g": 120,
"target_protein_g": 155,
"tdee": 3111,
"weight_kg": 103
} | [
{
"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": 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": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 50, Weight: 103kg, Height: 163cm\n- Activity Level: Active\n- Target: 3111 calories, 155g protein, 349g 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- 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- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 29,
"bmr": 1493,
"gender": "female",
"goal": "maintenance",
"height_cm": 179,
"target_carbs_g": 230,
"target_daily_calories": 2052,
"target_fat_g": 79,
"target_protein_g": 102,
"tdee": 2053,
"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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 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": 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": 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": 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: 29, Weight: 68kg, Height: 179cm\n- Activity Level: Light\n- Target: 2052 calories, 102g protein, 230g carbs, 79g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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- 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- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 22,
"bmr": 1705,
"gender": "female",
"goal": "weight_loss",
"height_cm": 177,
"target_carbs_g": 187,
"target_daily_calories": 1875,
"target_fat_g": 72,
"target_protein_g": 117,
"tdee": 2345,
"weight_kg": 87
} | [
{
"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": 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": 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": 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": 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": 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": 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_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: 22, Weight: 87kg, Height: 177cm\n- Activity Level: Light\n- Target: 1875 calories, 117g protein, 187g carbs, 72g 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- 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- 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- 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- 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- 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- 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\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": 32,
"bmr": 2059,
"gender": "female",
"goal": "weight_loss",
"height_cm": 200,
"target_carbs_g": 255,
"target_daily_calories": 2553,
"target_fat_g": 99,
"target_protein_g": 159,
"tdee": 3191,
"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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_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: 32, Weight: 113kg, Height: 200cm\n- Activity Level: Moderate\n- Target: 2553 calories, 159g protein, 255g carbs, 99g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 41,
"bmr": 1302,
"gender": "female",
"goal": "performance",
"height_cm": 174,
"target_carbs_g": 340,
"target_daily_calories": 2720,
"target_fat_g": 84,
"target_protein_g": 149,
"tdee": 2473,
"weight_kg": 58
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 41, Weight: 58kg, Height: 174cm\n- Activity Level: Very Active\n- Target: 2720 calories, 149g protein, 340g carbs, 84g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 37,
"bmr": 1509,
"gender": "female",
"goal": "maintenance",
"height_cm": 156,
"target_carbs_g": 233,
"target_daily_calories": 2074,
"target_fat_g": 80,
"target_protein_g": 103,
"tdee": 2075,
"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": 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": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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: 37, Weight: 88kg, Height: 156cm\n- Activity Level: Light\n- Target: 2074 calories, 103g protein, 233g 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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": 31,
"bmr": 1649,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 179,
"target_carbs_g": 293,
"target_daily_calories": 2607,
"target_fat_g": 86,
"target_protein_g": 162,
"tdee": 2267,
"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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_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: 31, Weight: 68kg, Height: 179cm\n- Activity Level: Light\n- Target: 2607 calories, 162g protein, 293g carbs, 86g 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 42,
"bmr": 1704,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 163,
"target_carbs_g": 303,
"target_daily_calories": 2694,
"target_fat_g": 89,
"target_protein_g": 168,
"tdee": 2343,
"weight_kg": 89
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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_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: 42, Weight: 89kg, Height: 163cm\n- Activity Level: Light\n- Target: 2694 calories, 168g protein, 303g 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 61,
"bmr": 1964,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 175,
"target_carbs_g": 349,
"target_daily_calories": 3105,
"target_fat_g": 103,
"target_protein_g": 194,
"tdee": 2700,
"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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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": 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": 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_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: 61, Weight: 117kg, Height: 175cm\n- Activity Level: Light\n- Target: 3105 calories, 194g protein, 349g 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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\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": 47,
"bmr": 2104,
"gender": "male",
"goal": "maintenance",
"height_cm": 199,
"target_carbs_g": 366,
"target_daily_calories": 3260,
"target_fat_g": 126,
"target_protein_g": 163,
"tdee": 3261,
"weight_kg": 109
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 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": 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": 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": 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": 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_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: 47, Weight: 109kg, Height: 199cm\n- Activity Level: Moderate\n- Target: 3260 calories, 163g protein, 366g carbs, 126g 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- 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- 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- 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- 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\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": 23,
"bmr": 1503,
"gender": "female",
"goal": "maintenance",
"height_cm": 155,
"target_carbs_g": 321,
"target_daily_calories": 2855,
"target_fat_g": 111,
"target_protein_g": 142,
"tdee": 2855,
"weight_kg": 81
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 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": 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: 23, Weight: 81kg, Height: 155cm\n- Activity Level: Very Active\n- Target: 2855 calories, 142g protein, 321g 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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": 45,
"bmr": 1724,
"gender": "male",
"goal": "performance",
"height_cm": 175,
"target_carbs_g": 284,
"target_daily_calories": 2275,
"target_fat_g": 70,
"target_protein_g": 125,
"tdee": 2068,
"weight_kg": 85
} | [
{
"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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 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": 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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 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: 45, Weight: 85kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 2275 calories, 125g protein, 284g carbs, 70g 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- 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- 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- 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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": 21,
"bmr": 1788,
"gender": "male",
"goal": "maintenance",
"height_cm": 190,
"target_carbs_g": 311,
"target_daily_calories": 2770,
"target_fat_g": 107,
"target_protein_g": 138,
"tdee": 2771,
"weight_kg": 70
} | [
{
"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": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 21, Weight: 70kg, Height: 190cm\n- Activity Level: Moderate\n- Target: 2770 calories, 138g protein, 311g carbs, 107g 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 18,
"bmr": 1759,
"gender": "male",
"goal": "performance",
"height_cm": 175,
"target_carbs_g": 417,
"target_daily_calories": 3337,
"target_fat_g": 103,
"target_protein_g": 183,
"tdee": 3034,
"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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 18, Weight: 75kg, Height: 175cm\n- Activity Level: Active\n- Target: 3337 calories, 183g protein, 417g carbs, 103g 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 45,
"bmr": 1302,
"gender": "female",
"goal": "maintenance",
"height_cm": 158,
"target_carbs_g": 226,
"target_daily_calories": 2017,
"target_fat_g": 78,
"target_protein_g": 100,
"tdee": 2017,
"weight_kg": 70
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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: 45, Weight: 70kg, Height: 158cm\n- Activity Level: Moderate\n- Target: 2017 calories, 100g protein, 226g carbs, 78g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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 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- 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": 52,
"bmr": 1688,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 171,
"target_carbs_g": 376,
"target_daily_calories": 3348,
"target_fat_g": 111,
"target_protein_g": 209,
"tdee": 2911,
"weight_kg": 104
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 52, Weight: 104kg, Height: 171cm\n- Activity Level: Active\n- Target: 3348 calories, 209g protein, 376g carbs, 111g 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- 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- 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- 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- 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- 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- 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- 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- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 55,
"bmr": 1408,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 166,
"target_carbs_g": 345,
"target_daily_calories": 3075,
"target_fat_g": 102,
"target_protein_g": 192,
"tdee": 2674,
"weight_kg": 64
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"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: 55, Weight: 64kg, Height: 166cm\n- Activity Level: Very Active\n- Target: 3075 calories, 192g protein, 345g carbs, 102g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, 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": 19,
"bmr": 1500,
"gender": "female",
"goal": "maintenance",
"height_cm": 161,
"target_carbs_g": 320,
"target_daily_calories": 2850,
"target_fat_g": 110,
"target_protein_g": 142,
"tdee": 2850,
"weight_kg": 75
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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: 19, Weight: 75kg, Height: 161cm\n- Activity Level: Very Active\n- Target: 2850 calories, 142g protein, 320g carbs, 110g 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- 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- 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- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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": 23,
"bmr": 1955,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 164,
"target_carbs_g": 480,
"target_daily_calories": 4271,
"target_fat_g": 142,
"target_protein_g": 266,
"tdee": 3714,
"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": 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": 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": 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": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_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: 23, Weight: 104kg, Height: 164cm\n- Activity Level: Very Active\n- Target: 4271 calories, 266g protein, 480g carbs, 142g 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\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": 58,
"bmr": 1188,
"gender": "female",
"goal": "performance",
"height_cm": 163,
"target_carbs_g": 281,
"target_daily_calories": 2253,
"target_fat_g": 70,
"target_protein_g": 123,
"tdee": 2049,
"weight_kg": 62
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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": 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: 62kg, Height: 163cm\n- Activity Level: Active\n- Target: 2253 calories, 123g protein, 281g 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- 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- 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 57,
"bmr": 1886,
"gender": "male",
"goal": "maintenance",
"height_cm": 161,
"target_carbs_g": 365,
"target_daily_calories": 3253,
"target_fat_g": 126,
"target_protein_g": 162,
"tdee": 3254,
"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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"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: 57, Weight: 116kg, Height: 161cm\n- Activity Level: Active\n- Target: 3253 calories, 162g protein, 365g carbs, 126g 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- 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": 18,
"bmr": 1838,
"gender": "male",
"goal": "weight_loss",
"height_cm": 178,
"target_carbs_g": 279,
"target_daily_calories": 2793,
"target_fat_g": 108,
"target_protein_g": 174,
"tdee": 3491,
"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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 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": 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_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: 18, Weight: 81kg, Height: 178cm\n- Activity Level: Very Active\n- Target: 2793 calories, 174g protein, 279g carbs, 108g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 45,
"bmr": 1965,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 164,
"target_carbs_g": 304,
"target_daily_calories": 2711,
"target_fat_g": 90,
"target_protein_g": 169,
"tdee": 2358,
"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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 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": 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": 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": 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": 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": 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_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: 45, Weight: 116kg, Height: 164cm\n- Activity Level: Sedentary\n- Target: 2711 calories, 169g protein, 304g carbs, 90g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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\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": 51,
"bmr": 1415,
"gender": "female",
"goal": "maintenance",
"height_cm": 181,
"target_carbs_g": 246,
"target_daily_calories": 2193,
"target_fat_g": 85,
"target_protein_g": 109,
"tdee": 2194,
"weight_kg": 70
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_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: 70kg, Height: 181cm\n- Activity Level: Moderate\n- Target: 2193 calories, 109g protein, 246g carbs, 85g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\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": "moderate",
"age": 63,
"bmr": 1561,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 189,
"target_carbs_g": 312,
"target_daily_calories": 2782,
"target_fat_g": 92,
"target_protein_g": 173,
"tdee": 2420,
"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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"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: 63, Weight: 69kg, Height: 189cm\n- Activity Level: Moderate\n- Target: 2782 calories, 173g protein, 312g 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\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": 37,
"bmr": 2214,
"gender": "male",
"goal": "maintenance",
"height_cm": 199,
"target_carbs_g": 429,
"target_daily_calories": 3818,
"target_fat_g": 148,
"target_protein_g": 190,
"tdee": 3819,
"weight_kg": 115
} | [
{
"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": 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": 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": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 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": 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": 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": 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": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 37, Weight: 115kg, Height: 199cm\n- Activity Level: Active\n- Target: 3818 calories, 190g protein, 429g carbs, 148g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 63,
"bmr": 1879,
"gender": "male",
"goal": "performance",
"height_cm": 171,
"target_carbs_g": 355,
"target_daily_calories": 2841,
"target_fat_g": 88,
"target_protein_g": 156,
"tdee": 2583,
"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": 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": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 63, Weight: 112kg, Height: 171cm\n- Activity Level: Light\n- Target: 2841 calories, 156g protein, 355g 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- 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 27,
"bmr": 2171,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 197,
"target_carbs_g": 533,
"target_daily_calories": 4744,
"target_fat_g": 158,
"target_protein_g": 296,
"tdee": 4125,
"weight_kg": 107
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_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: 27, Weight: 107kg, Height: 197cm\n- Activity Level: Very Active\n- Target: 4744 calories, 296g protein, 533g carbs, 158g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\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": 62,
"bmr": 1803,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 199,
"target_carbs_g": 320,
"target_daily_calories": 2850,
"target_fat_g": 95,
"target_protein_g": 178,
"tdee": 2479,
"weight_kg": 103
} | [
{
"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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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: 62, Weight: 103kg, Height: 199cm\n- Activity Level: Light\n- Target: 2850 calories, 178g protein, 320g carbs, 95g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\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": 53,
"bmr": 1385,
"gender": "female",
"goal": "weight_loss",
"height_cm": 173,
"target_carbs_g": 152,
"target_daily_calories": 1523,
"target_fat_g": 59,
"target_protein_g": 95,
"tdee": 1905,
"weight_kg": 73
} | [
{
"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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 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": 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": 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_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: 53, Weight: 73kg, Height: 173cm\n- Activity Level: Light\n- Target: 1523 calories, 95g protein, 152g carbs, 59g 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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 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\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": 54,
"bmr": 1744,
"gender": "female",
"goal": "weight_loss",
"height_cm": 156,
"target_carbs_g": 216,
"target_daily_calories": 2162,
"target_fat_g": 84,
"target_protein_g": 135,
"tdee": 2703,
"weight_kg": 120
} | [
{
"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": 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": 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": 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": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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: 54, Weight: 120kg, Height: 156cm\n- Activity Level: Moderate\n- Target: 2162 calories, 135g protein, 216g carbs, 84g 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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": "sedentary",
"age": 65,
"bmr": 1320,
"gender": "male",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 126,
"target_daily_calories": 1267,
"target_fat_g": 49,
"target_protein_g": 79,
"tdee": 1584,
"weight_kg": 59
} | [
{
"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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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_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: 65, Weight: 59kg, Height: 168cm\n- Activity Level: Sedentary\n- Target: 1267 calories, 79g protein, 126g 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 34,
"bmr": 1726,
"gender": "male",
"goal": "maintenance",
"height_cm": 197,
"target_carbs_g": 368,
"target_daily_calories": 3279,
"target_fat_g": 127,
"target_protein_g": 163,
"tdee": 3280,
"weight_kg": 66
} | [
{
"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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 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": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 34, Weight: 66kg, Height: 197cm\n- Activity Level: Very Active\n- Target: 3279 calories, 163g protein, 368g carbs, 127g 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- 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- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 18,
"bmr": 2074,
"gender": "female",
"goal": "performance",
"height_cm": 196,
"target_carbs_g": 541,
"target_daily_calories": 4334,
"target_fat_g": 134,
"target_protein_g": 238,
"tdee": 3941,
"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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 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": 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": 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": 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": 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": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 18, Weight: 110kg, Height: 196cm\n- Activity Level: Very Active\n- Target: 4334 calories, 238g protein, 541g carbs, 134g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- 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- 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- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 31,
"bmr": 1449,
"gender": "female",
"goal": "performance",
"height_cm": 196,
"target_carbs_g": 308,
"target_daily_calories": 2470,
"target_fat_g": 76,
"target_protein_g": 135,
"tdee": 2246,
"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": 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": 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": 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": 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": 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": 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": 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"
},
{
"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: 31, Weight: 54kg, Height: 196cm\n- Activity Level: Moderate\n- Target: 2470 calories, 135g protein, 308g carbs, 76g 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- 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- 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- 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- 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- 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- 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- 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- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 65,
"bmr": 1766,
"gender": "male",
"goal": "maintenance",
"height_cm": 153,
"target_carbs_g": 342,
"target_daily_calories": 3046,
"target_fat_g": 118,
"target_protein_g": 152,
"tdee": 3047,
"weight_kg": 113
} | [
{
"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": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 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": 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: 65, Weight: 113kg, Height: 153cm\n- Activity Level: Active\n- Target: 3046 calories, 152g protein, 342g carbs, 118g 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 59,
"bmr": 1313,
"gender": "female",
"goal": "performance",
"height_cm": 155,
"target_carbs_g": 216,
"target_daily_calories": 1732,
"target_fat_g": 53,
"target_protein_g": 95,
"tdee": 1575,
"weight_kg": 80
} | [
{
"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": 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": 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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 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: 59, Weight: 80kg, Height: 155cm\n- Activity Level: Sedentary\n- Target: 1732 calories, 95g protein, 216g carbs, 53g 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- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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": 1518,
"gender": "female",
"goal": "weight_loss",
"height_cm": 195,
"target_carbs_g": 209,
"target_daily_calories": 2094,
"target_fat_g": 81,
"target_protein_g": 130,
"tdee": 2618,
"weight_kg": 56
} | [
{
"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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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"
}
]
| {
"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: 195cm\n- Activity Level: Active\n- Target: 2094 calories, 130g protein, 209g carbs, 81g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- 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- 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- 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- 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- 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\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": 41,
"bmr": 1832,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 174,
"target_carbs_g": 284,
"target_daily_calories": 2527,
"target_fat_g": 84,
"target_protein_g": 157,
"tdee": 2198,
"weight_kg": 111
} | [
{
"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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 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": 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": 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": 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": 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": 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: 41, Weight: 111kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 2527 calories, 157g protein, 284g carbs, 84g 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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 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- 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- 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- 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": "active",
"age": 49,
"bmr": 1665,
"gender": "male",
"goal": "maintenance",
"height_cm": 164,
"target_carbs_g": 323,
"target_daily_calories": 2872,
"target_fat_g": 111,
"target_protein_g": 143,
"tdee": 2872,
"weight_kg": 88
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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_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: 49, Weight: 88kg, Height: 164cm\n- Activity Level: Active\n- Target: 2872 calories, 143g protein, 323g 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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\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": 48,
"bmr": 1903,
"gender": "female",
"goal": "performance",
"height_cm": 183,
"target_carbs_g": 451,
"target_daily_calories": 3610,
"target_fat_g": 112,
"target_protein_g": 198,
"tdee": 3282,
"weight_kg": 116
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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_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: 48, Weight: 116kg, Height: 183cm\n- Activity Level: Active\n- Target: 3610 calories, 198g protein, 451g carbs, 112g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 31,
"bmr": 2016,
"gender": "male",
"goal": "maintenance",
"height_cm": 177,
"target_carbs_g": 391,
"target_daily_calories": 3478,
"target_fat_g": 135,
"target_protein_g": 173,
"tdee": 3478,
"weight_kg": 106
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 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_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: 31, Weight: 106kg, Height: 177cm\n- Activity Level: Active\n- Target: 3478 calories, 173g protein, 391g 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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\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": 40,
"bmr": 1954,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 163,
"target_carbs_g": 435,
"target_daily_calories": 3875,
"target_fat_g": 129,
"target_protein_g": 242,
"tdee": 3370,
"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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 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": 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": 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": 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_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: 40, Weight: 113kg, Height: 163cm\n- Activity Level: Active\n- Target: 3875 calories, 242g protein, 435g carbs, 129g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 48,
"bmr": 1305,
"gender": "male",
"goal": "maintenance",
"height_cm": 152,
"target_carbs_g": 227,
"target_daily_calories": 2022,
"target_fat_g": 78,
"target_protein_g": 101,
"tdee": 2023,
"weight_kg": 59
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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": 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"
},
{
"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: 48, Weight: 59kg, Height: 152cm\n- Activity Level: Moderate\n- Target: 2022 calories, 101g protein, 227g carbs, 78g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": "moderate",
"age": 52,
"bmr": 1568,
"gender": "female",
"goal": "weight_loss",
"height_cm": 179,
"target_carbs_g": 194,
"target_daily_calories": 1944,
"target_fat_g": 75,
"target_protein_g": 121,
"tdee": 2430,
"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": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"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": 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: 87kg, Height: 179cm\n- Activity Level: Moderate\n- Target: 1944 calories, 121g protein, 194g carbs, 75g 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- 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- 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 Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/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- 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": 1925,
"gender": "male",
"goal": "performance",
"height_cm": 184,
"target_carbs_g": 363,
"target_daily_calories": 2911,
"target_fat_g": 90,
"target_protein_g": 160,
"tdee": 2647,
"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": 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": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_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: 44, Weight: 99kg, Height: 184cm\n- Activity Level: Light\n- Target: 2911 calories, 160g protein, 363g carbs, 90g 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- 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- 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- 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 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\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": 57,
"bmr": 1750,
"gender": "male",
"goal": "maintenance",
"height_cm": 192,
"target_carbs_g": 374,
"target_daily_calories": 3325,
"target_fat_g": 129,
"target_protein_g": 166,
"tdee": 3325,
"weight_kg": 83
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
]
| {
"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: 57, Weight: 83kg, Height: 192cm\n- Activity Level: Very Active\n- Target: 3325 calories, 166g protein, 374g carbs, 129g 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- 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\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": 29,
"bmr": 1702,
"gender": "male",
"goal": "maintenance",
"height_cm": 154,
"target_carbs_g": 263,
"target_daily_calories": 2340,
"target_fat_g": 91,
"target_protein_g": 117,
"tdee": 2341,
"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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 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": 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"
}
]
| {
"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: 29, Weight: 88kg, Height: 154cm\n- Activity Level: Light\n- Target: 2340 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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\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": 1590,
"gender": "male",
"goal": "performance",
"height_cm": 160,
"target_carbs_g": 415,
"target_daily_calories": 3323,
"target_fat_g": 103,
"target_protein_g": 182,
"tdee": 3021,
"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": 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": 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": 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": 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": 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": 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": 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"
}
]
| {
"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: 69kg, Height: 160cm\n- Activity Level: Very Active\n- Target: 3323 calories, 182g protein, 415g 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- 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- 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- 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- 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- 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- 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- 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\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": 56,
"bmr": 1766,
"gender": "male",
"goal": "performance",
"height_cm": 157,
"target_carbs_g": 418,
"target_daily_calories": 3351,
"target_fat_g": 104,
"target_protein_g": 184,
"tdee": 3047,
"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": 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": 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": 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": 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": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 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: 56, Weight: 106kg, Height: 157cm\n- Activity Level: Active\n- Target: 3351 calories, 184g protein, 418g 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- 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- 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- 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 46,
"bmr": 1831,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 193,
"target_carbs_g": 450,
"target_daily_calories": 4001,
"target_fat_g": 133,
"target_protein_g": 250,
"tdee": 3479,
"weight_kg": 85
} | [
{
"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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 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": 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": 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"
}
]
| {
"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: 46, Weight: 85kg, Height: 193cm\n- Activity Level: Very Active\n- Target: 4001 calories, 250g protein, 450g carbs, 133g 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- 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\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": 1868,
"gender": "female",
"goal": "performance",
"height_cm": 179,
"target_carbs_g": 353,
"target_daily_calories": 2824,
"target_fat_g": 87,
"target_protein_g": 155,
"tdee": 2568,
"weight_kg": 113
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 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": 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_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: 44, Weight: 113kg, Height: 179cm\n- Activity Level: Light\n- Target: 2824 calories, 155g protein, 353g 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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\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": 22,
"bmr": 1476,
"gender": "female",
"goal": "weight_loss",
"height_cm": 174,
"target_carbs_g": 141,
"target_daily_calories": 1417,
"target_fat_g": 55,
"target_protein_g": 88,
"tdee": 1772,
"weight_kg": 66
} | [
{
"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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 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_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: 22, Weight: 66kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 1417 calories, 88g protein, 141g carbs, 55g 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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\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": 24,
"bmr": 1602,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 186,
"target_carbs_g": 284,
"target_daily_calories": 2532,
"target_fat_g": 84,
"target_protein_g": 158,
"tdee": 2202,
"weight_kg": 72
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_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: 24, Weight: 72kg, Height: 186cm\n- Activity Level: Light\n- Target: 2532 calories, 158g protein, 284g carbs, 84g 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\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": 35,
"bmr": 1745,
"gender": "male",
"goal": "performance",
"height_cm": 156,
"target_carbs_g": 329,
"target_daily_calories": 2639,
"target_fat_g": 82,
"target_protein_g": 145,
"tdee": 2399,
"weight_kg": 94
} | [
{
"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": 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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"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: 35, Weight: 94kg, Height: 156cm\n- Activity Level: Light\n- Target: 2639 calories, 145g protein, 329g carbs, 82g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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\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": 28,
"bmr": 1749,
"gender": "male",
"goal": "performance",
"height_cm": 199,
"target_carbs_g": 456,
"target_daily_calories": 3654,
"target_fat_g": 113,
"target_protein_g": 200,
"tdee": 3323,
"weight_kg": 64
} | [
{
"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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 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": 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_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: 28, Weight: 64kg, Height: 199cm\n- Activity Level: Very Active\n- Target: 3654 calories, 200g protein, 456g carbs, 113g 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 65,
"bmr": 1641,
"gender": "male",
"goal": "maintenance",
"height_cm": 157,
"target_carbs_g": 286,
"target_daily_calories": 2543,
"target_fat_g": 98,
"target_protein_g": 127,
"tdee": 2544,
"weight_kg": 98
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 65, Weight: 98kg, Height: 157cm\n- Activity Level: Moderate\n- Target: 2543 calories, 127g protein, 286g carbs, 98g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": "active",
"age": 49,
"bmr": 1675,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 180,
"target_carbs_g": 373,
"target_daily_calories": 3322,
"target_fat_g": 110,
"target_protein_g": 207,
"tdee": 2889,
"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": 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": 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": 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": 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": 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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_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: 49, Weight: 79kg, Height: 180cm\n- Activity Level: Active\n- Target: 3322 calories, 207g protein, 373g carbs, 110g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\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": 2299,
"gender": "male",
"goal": "weight_loss",
"height_cm": 199,
"target_carbs_g": 317,
"target_daily_calories": 3172,
"target_fat_g": 123,
"target_protein_g": 198,
"tdee": 3965,
"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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 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": 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_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: 24, Weight: 117kg, Height: 199cm\n- Activity Level: Active\n- Target: 3172 calories, 198g protein, 317g carbs, 123g 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- 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- 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\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": 39,
"bmr": 1174,
"gender": "female",
"goal": "performance",
"height_cm": 160,
"target_carbs_g": 278,
"target_daily_calories": 2227,
"target_fat_g": 69,
"target_protein_g": 122,
"tdee": 2025,
"weight_kg": 53
} | [
{
"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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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": 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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 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": 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": 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: 53kg, Height: 160cm\n- Activity Level: Active\n- Target: 2227 calories, 122g protein, 278g carbs, 69g 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- 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- 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- 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- 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- 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- 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 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": 21,
"bmr": 1523,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 195,
"target_carbs_g": 374,
"target_daily_calories": 3327,
"target_fat_g": 110,
"target_protein_g": 207,
"tdee": 2893,
"weight_kg": 57
} | [
{
"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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"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: 21, Weight: 57kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 3327 calories, 207g protein, 374g carbs, 110g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 30,
"bmr": 1382,
"gender": "female",
"goal": "performance",
"height_cm": 178,
"target_carbs_g": 360,
"target_daily_calories": 2887,
"target_fat_g": 89,
"target_protein_g": 158,
"tdee": 2625,
"weight_kg": 58
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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": 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": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 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": 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_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: 30, Weight: 58kg, Height: 178cm\n- Activity Level: Very Active\n- Target: 2887 calories, 158g protein, 360g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 35,
"bmr": 1916,
"gender": "male",
"goal": "maintenance",
"height_cm": 169,
"target_carbs_g": 258,
"target_daily_calories": 2299,
"target_fat_g": 89,
"target_protein_g": 114,
"tdee": 2300,
"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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 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": 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": 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: 35, Weight: 103kg, Height: 169cm\n- Activity Level: Sedentary\n- Target: 2299 calories, 114g protein, 258g carbs, 89g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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- 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- 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- 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- 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- 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- 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"
}
]
|
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