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" } ]