user_profile
dict | available_slots
list | available_foods
list | available_exercises
list | nutrition_rules
dict | prompt
list |
|---|---|---|---|---|---|
{
"activity_level": "moderate",
"age": 48,
"bmr": 2008,
"gender": "male",
"goal": "weight_loss",
"height_cm": 186,
"target_carbs_g": 248,
"target_daily_calories": 2489,
"target_fat_g": 96,
"target_protein_g": 155,
"tdee": 3112,
"weight_kg": 108
} | [
{
"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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 48, Weight: 108kg, Height: 186cm\n- Activity Level: Moderate\n- Target: 2489 calories, 155g protein, 248g carbs, 96g 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 27,
"bmr": 2008,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 190,
"target_carbs_g": 402,
"target_daily_calories": 3578,
"target_fat_g": 119,
"target_protein_g": 223,
"tdee": 3112,
"weight_kg": 95
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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_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: 27, Weight: 95kg, Height: 190cm\n- Activity Level: Moderate\n- Target: 3578 calories, 223g protein, 402g carbs, 119g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat 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\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": "sedentary",
"age": 25,
"bmr": 1668,
"gender": "male",
"goal": "weight_loss",
"height_cm": 158,
"target_carbs_g": 160,
"target_daily_calories": 1600,
"target_fat_g": 62,
"target_protein_g": 100,
"tdee": 2001,
"weight_kg": 80
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 25, Weight: 80kg, Height: 158cm\n- Activity Level: Sedentary\n- Target: 1600 calories, 100g protein, 160g carbs, 62g 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- 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- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 33,
"bmr": 1750,
"gender": "female",
"goal": "weight_loss",
"height_cm": 193,
"target_carbs_g": 241,
"target_daily_calories": 2415,
"target_fat_g": 93,
"target_protein_g": 150,
"tdee": 3019,
"weight_kg": 87
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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"
}
]
| {
"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: 87kg, Height: 193cm\n- Activity Level: Active\n- Target: 2415 calories, 150g protein, 241g carbs, 93g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 20,
"bmr": 2246,
"gender": "male",
"goal": "maintenance",
"height_cm": 197,
"target_carbs_g": 435,
"target_daily_calories": 3874,
"target_fat_g": 150,
"target_protein_g": 193,
"tdee": 3875,
"weight_kg": 111
} | [
{
"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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 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: 20, Weight: 111kg, Height: 197cm\n- Activity Level: Active\n- Target: 3874 calories, 193g protein, 435g carbs, 150g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 43,
"bmr": 1966,
"gender": "male",
"goal": "maintenance",
"height_cm": 193,
"target_carbs_g": 265,
"target_daily_calories": 2359,
"target_fat_g": 91,
"target_protein_g": 117,
"tdee": 2360,
"weight_kg": 97
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"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: 97kg, Height: 193cm\n- Activity Level: Sedentary\n- Target: 2359 calories, 117g protein, 265g carbs, 91g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\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": 31,
"bmr": 2069,
"gender": "male",
"goal": "weight_loss",
"height_cm": 171,
"target_carbs_g": 198,
"target_daily_calories": 1986,
"target_fat_g": 77,
"target_protein_g": 124,
"tdee": 2482,
"weight_kg": 115
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 31, Weight: 115kg, Height: 171cm\n- Activity Level: Sedentary\n- Target: 1986 calories, 124g protein, 198g carbs, 77g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 65,
"bmr": 1359,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 171,
"target_carbs_g": 303,
"target_daily_calories": 2695,
"target_fat_g": 89,
"target_protein_g": 168,
"tdee": 2344,
"weight_kg": 61
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 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": 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": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 65, Weight: 61kg, Height: 171cm\n- Activity Level: Active\n- Target: 2695 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 32,
"bmr": 1484,
"gender": "female",
"goal": "maintenance",
"height_cm": 156,
"target_carbs_g": 258,
"target_daily_calories": 2300,
"target_fat_g": 89,
"target_protein_g": 115,
"tdee": 2300,
"weight_kg": 83
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 32, Weight: 83kg, Height: 156cm\n- Activity Level: Moderate\n- Target: 2300 calories, 115g protein, 258g carbs, 89g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 20,
"bmr": 1650,
"gender": "male",
"goal": "maintenance",
"height_cm": 164,
"target_carbs_g": 352,
"target_daily_calories": 3135,
"target_fat_g": 121,
"target_protein_g": 156,
"tdee": 3135,
"weight_kg": 72
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 20, Weight: 72kg, Height: 164cm\n- Activity Level: Very Active\n- Target: 3135 calories, 156g protein, 352g carbs, 121g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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": 39,
"bmr": 1743,
"gender": "female",
"goal": "weight_loss",
"height_cm": 187,
"target_carbs_g": 240,
"target_daily_calories": 2404,
"target_fat_g": 93,
"target_protein_g": 150,
"tdee": 3006,
"weight_kg": 93
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 39, Weight: 93kg, Height: 187cm\n- Activity Level: Active\n- Target: 2404 calories, 150g protein, 240g carbs, 93g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 21,
"bmr": 1674,
"gender": "male",
"goal": "maintenance",
"height_cm": 199,
"target_carbs_g": 258,
"target_daily_calories": 2301,
"target_fat_g": 89,
"target_protein_g": 115,
"tdee": 2301,
"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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 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": 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": 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": 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": 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: 21, Weight: 53kg, Height: 199cm\n- Activity Level: Light\n- Target: 2301 calories, 115g protein, 258g 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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": "light",
"age": 39,
"bmr": 1491,
"gender": "male",
"goal": "maintenance",
"height_cm": 189,
"target_carbs_g": 230,
"target_daily_calories": 2050,
"target_fat_g": 79,
"target_protein_g": 102,
"tdee": 2050,
"weight_kg": 50
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 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": 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: 39, Weight: 50kg, Height: 189cm\n- Activity Level: Light\n- Target: 2050 calories, 102g protein, 230g carbs, 79g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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": 1986,
"gender": "male",
"goal": "maintenance",
"height_cm": 169,
"target_carbs_g": 307,
"target_daily_calories": 2731,
"target_fat_g": 106,
"target_protein_g": 136,
"tdee": 2731,
"weight_kg": 107
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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_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: 107kg, Height: 169cm\n- Activity Level: Light\n- Target: 2731 calories, 136g protein, 307g carbs, 106g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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\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": 49,
"bmr": 1541,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 165,
"target_carbs_g": 343,
"target_daily_calories": 3057,
"target_fat_g": 101,
"target_protein_g": 191,
"tdee": 2659,
"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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 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": 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": 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": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 49, Weight: 75kg, Height: 165cm\n- Activity Level: Active\n- Target: 3057 calories, 191g protein, 343g carbs, 101g 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- 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 Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- 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": 46,
"bmr": 1562,
"gender": "female",
"goal": "maintenance",
"height_cm": 186,
"target_carbs_g": 333,
"target_daily_calories": 2966,
"target_fat_g": 115,
"target_protein_g": 148,
"tdee": 2967,
"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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 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": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 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": 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": 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_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: 46, Weight: 79kg, Height: 186cm\n- Activity Level: Very Active\n- Target: 2966 calories, 148g protein, 333g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- 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- 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\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": 49,
"bmr": 1524,
"gender": "female",
"goal": "performance",
"height_cm": 192,
"target_carbs_g": 324,
"target_daily_calories": 2598,
"target_fat_g": 80,
"target_protein_g": 142,
"tdee": 2362,
"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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 49, Weight: 73kg, Height: 192cm\n- Activity Level: Moderate\n- Target: 2598 calories, 142g protein, 324g 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 56,
"bmr": 1418,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 171,
"target_carbs_g": 252,
"target_daily_calories": 2241,
"target_fat_g": 74,
"target_protein_g": 140,
"tdee": 1949,
"weight_kg": 79
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 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": 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": 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": 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": 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"
}
]
| {
"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: 79kg, Height: 171cm\n- Activity Level: Light\n- Target: 2241 calories, 140g protein, 252g carbs, 74g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- 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- 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- 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\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": 32,
"bmr": 1804,
"gender": "male",
"goal": "performance",
"height_cm": 163,
"target_carbs_g": 471,
"target_daily_calories": 3769,
"target_fat_g": 117,
"target_protein_g": 207,
"tdee": 3427,
"weight_kg": 94
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 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": 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_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: 32, Weight: 94kg, Height: 163cm\n- Activity Level: Very Active\n- Target: 3769 calories, 207g protein, 471g carbs, 117g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 62,
"bmr": 2084,
"gender": "male",
"goal": "maintenance",
"height_cm": 195,
"target_carbs_g": 322,
"target_daily_calories": 2865,
"target_fat_g": 111,
"target_protein_g": 143,
"tdee": 2865,
"weight_kg": 117
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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: 62, Weight: 117kg, Height: 195cm\n- Activity Level: Light\n- Target: 2865 calories, 143g protein, 322g 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- 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- 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- 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- 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 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- 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": "moderate",
"age": 21,
"bmr": 2174,
"gender": "male",
"goal": "maintenance",
"height_cm": 183,
"target_carbs_g": 379,
"target_daily_calories": 3369,
"target_fat_g": 131,
"target_protein_g": 168,
"tdee": 3369,
"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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 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": 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": 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"
}
]
| {
"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: 113kg, Height: 183cm\n- Activity Level: Moderate\n- Target: 3369 calories, 168g protein, 379g carbs, 131g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- 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- 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- 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\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": 26,
"bmr": 1668,
"gender": "male",
"goal": "maintenance",
"height_cm": 186,
"target_carbs_g": 323,
"target_daily_calories": 2876,
"target_fat_g": 111,
"target_protein_g": 143,
"tdee": 2876,
"weight_kg": 63
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 26, Weight: 63kg, Height: 186cm\n- Activity Level: Active\n- Target: 2876 calories, 143g protein, 323g 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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\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": 25,
"bmr": 1176,
"gender": "female",
"goal": "maintenance",
"height_cm": 154,
"target_carbs_g": 228,
"target_daily_calories": 2029,
"target_fat_g": 78,
"target_protein_g": 101,
"tdee": 2029,
"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": 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": 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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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"
}
]
| {
"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: 50kg, Height: 154cm\n- Activity Level: Active\n- Target: 2029 calories, 101g protein, 228g 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- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 35,
"bmr": 1709,
"gender": "female",
"goal": "maintenance",
"height_cm": 188,
"target_carbs_g": 297,
"target_daily_calories": 2648,
"target_fat_g": 102,
"target_protein_g": 132,
"tdee": 2649,
"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": 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": 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": 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": 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": 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": 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": 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": 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": 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: 35, Weight: 87kg, Height: 188cm\n- Activity Level: Moderate\n- Target: 2648 calories, 132g protein, 297g 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- 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- 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- 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- 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- 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- 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- 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- 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- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 39,
"bmr": 1829,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 195,
"target_carbs_g": 366,
"target_daily_calories": 3259,
"target_fat_g": 108,
"target_protein_g": 203,
"tdee": 2835,
"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": 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": 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": 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": 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": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 39, Weight: 80kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 3259 calories, 203g protein, 366g carbs, 108g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 42,
"bmr": 1536,
"gender": "female",
"goal": "performance",
"height_cm": 166,
"target_carbs_g": 290,
"target_daily_calories": 2323,
"target_fat_g": 72,
"target_protein_g": 127,
"tdee": 2113,
"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": 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": 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": 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": 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": 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": 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": 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: 42, Weight: 87kg, Height: 166cm\n- Activity Level: Light\n- Target: 2323 calories, 127g protein, 290g carbs, 72g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- 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- 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": 43,
"bmr": 1945,
"gender": "male",
"goal": "weight_loss",
"height_cm": 164,
"target_carbs_g": 186,
"target_daily_calories": 1867,
"target_fat_g": 72,
"target_protein_g": 116,
"tdee": 2334,
"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": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 43, Weight: 113kg, Height: 164cm\n- Activity Level: Sedentary\n- Target: 1867 calories, 116g protein, 186g carbs, 72g 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 37,
"bmr": 1704,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 200,
"target_carbs_g": 303,
"target_daily_calories": 2694,
"target_fat_g": 89,
"target_protein_g": 168,
"tdee": 2343,
"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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"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: 37, Weight: 80kg, Height: 200cm\n- Activity Level: Light\n- Target: 2694 calories, 168g protein, 303g 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\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": 55,
"bmr": 1280,
"gender": "female",
"goal": "weight_loss",
"height_cm": 153,
"target_carbs_g": 176,
"target_daily_calories": 1766,
"target_fat_g": 68,
"target_protein_g": 110,
"tdee": 2208,
"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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 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: 55, Weight: 76kg, Height: 153cm\n- Activity Level: Active\n- Target: 1766 calories, 110g protein, 176g carbs, 68g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 33,
"bmr": 2090,
"gender": "male",
"goal": "performance",
"height_cm": 176,
"target_carbs_g": 495,
"target_daily_calories": 3965,
"target_fat_g": 123,
"target_protein_g": 218,
"tdee": 3605,
"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": 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": 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": 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": 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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 33, Weight: 115kg, Height: 176cm\n- Activity Level: Active\n- Target: 3965 calories, 218g protein, 495g carbs, 123g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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\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": 33,
"bmr": 1585,
"gender": "male",
"goal": "performance",
"height_cm": 196,
"target_carbs_g": 414,
"target_daily_calories": 3312,
"target_fat_g": 103,
"target_protein_g": 182,
"tdee": 3012,
"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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 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": 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": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 33, Weight: 52kg, Height: 196cm\n- Activity Level: Very Active\n- Target: 3312 calories, 182g protein, 414g carbs, 103g 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- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- 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- 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 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": 33,
"bmr": 1502,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 190,
"target_carbs_g": 267,
"target_daily_calories": 2374,
"target_fat_g": 79,
"target_protein_g": 148,
"tdee": 2065,
"weight_kg": 64
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 33, Weight: 64kg, Height: 190cm\n- Activity Level: Light\n- Target: 2374 calories, 148g protein, 267g 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 43,
"bmr": 1860,
"gender": "male",
"goal": "weight_loss",
"height_cm": 176,
"target_carbs_g": 178,
"target_daily_calories": 1785,
"target_fat_g": 69,
"target_protein_g": 111,
"tdee": 2232,
"weight_kg": 97
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 43, Weight: 97kg, Height: 176cm\n- Activity Level: Sedentary\n- Target: 1785 calories, 111g protein, 178g carbs, 69g 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- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 25,
"bmr": 1692,
"gender": "female",
"goal": "weight_loss",
"height_cm": 190,
"target_carbs_g": 257,
"target_daily_calories": 2571,
"target_fat_g": 99,
"target_protein_g": 160,
"tdee": 3214,
"weight_kg": 79
} | [
{
"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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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: 25, Weight: 79kg, Height: 190cm\n- Activity Level: Very Active\n- Target: 2571 calories, 160g protein, 257g 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- 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 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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": 53,
"bmr": 1522,
"gender": "male",
"goal": "maintenance",
"height_cm": 186,
"target_carbs_g": 325,
"target_daily_calories": 2892,
"target_fat_g": 112,
"target_protein_g": 144,
"tdee": 2893,
"weight_kg": 62
} | [
{
"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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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"
}
]
| {
"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: 53, Weight: 62kg, Height: 186cm\n- Activity Level: Very Active\n- Target: 2892 calories, 144g protein, 325g carbs, 112g 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- 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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\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": 46,
"bmr": 1375,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 177,
"target_carbs_g": 244,
"target_daily_calories": 2174,
"target_fat_g": 72,
"target_protein_g": 135,
"tdee": 1891,
"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": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 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": 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": 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": 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": 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": 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": 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": 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"
},
{
"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: 46, Weight: 66kg, Height: 177cm\n- Activity Level: Light\n- Target: 2174 calories, 135g protein, 244g carbs, 72g 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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- 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- 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- 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- 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- 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": "active",
"age": 32,
"bmr": 1388,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 163,
"target_carbs_g": 309,
"target_daily_calories": 2752,
"target_fat_g": 91,
"target_protein_g": 172,
"tdee": 2394,
"weight_kg": 69
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"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: 32, Weight: 69kg, Height: 163cm\n- Activity Level: Active\n- Target: 2752 calories, 172g protein, 309g carbs, 91g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, 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- 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": 53,
"bmr": 1629,
"gender": "female",
"goal": "weight_loss",
"height_cm": 172,
"target_carbs_g": 247,
"target_daily_calories": 2476,
"target_fat_g": 96,
"target_protein_g": 154,
"tdee": 3095,
"weight_kg": 98
} | [
{
"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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 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: 98kg, Height: 172cm\n- Activity Level: Very Active\n- Target: 2476 calories, 154g protein, 247g carbs, 96g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 23,
"bmr": 1815,
"gender": "female",
"goal": "performance",
"height_cm": 197,
"target_carbs_g": 343,
"target_daily_calories": 2745,
"target_fat_g": 85,
"target_protein_g": 150,
"tdee": 2496,
"weight_kg": 86
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 23, Weight: 86kg, Height: 197cm\n- Activity Level: Light\n- Target: 2745 calories, 150g protein, 343g 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 18,
"bmr": 1634,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 172,
"target_carbs_g": 364,
"target_daily_calories": 3241,
"target_fat_g": 108,
"target_protein_g": 202,
"tdee": 2819,
"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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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: 18, Weight: 81kg, Height: 172cm\n- Activity Level: Active\n- Target: 3241 calories, 202g protein, 364g carbs, 108g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 36,
"bmr": 1691,
"gender": "male",
"goal": "performance",
"height_cm": 185,
"target_carbs_g": 441,
"target_daily_calories": 3534,
"target_fat_g": 109,
"target_protein_g": 194,
"tdee": 3213,
"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": 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": 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": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 36, Weight: 71kg, Height: 185cm\n- Activity Level: Very Active\n- Target: 3534 calories, 194g protein, 441g carbs, 109g 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- 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 Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 49,
"bmr": 1503,
"gender": "female",
"goal": "maintenance",
"height_cm": 171,
"target_carbs_g": 291,
"target_daily_calories": 2592,
"target_fat_g": 100,
"target_protein_g": 129,
"tdee": 2592,
"weight_kg": 84
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 49, Weight: 84kg, Height: 171cm\n- Activity Level: Active\n- Target: 2592 calories, 129g protein, 291g carbs, 100g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 35,
"bmr": 1918,
"gender": "male",
"goal": "performance",
"height_cm": 174,
"target_carbs_g": 454,
"target_daily_calories": 3638,
"target_fat_g": 113,
"target_protein_g": 200,
"tdee": 3308,
"weight_kg": 100
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 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": 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": 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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 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: 35, Weight: 100kg, Height: 174cm\n- Activity Level: Active\n- Target: 3638 calories, 200g protein, 454g carbs, 113g 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- 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": 57,
"bmr": 1360,
"gender": "male",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 187,
"target_daily_calories": 1876,
"target_fat_g": 72,
"target_protein_g": 117,
"tdee": 2346,
"weight_kg": 59
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
}
]
| [
{
"calories_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: 57, Weight: 59kg, Height: 168cm\n- Activity Level: Active\n- Target: 1876 calories, 117g protein, 187g 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\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": 53,
"bmr": 1192,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 174,
"target_carbs_g": 265,
"target_daily_calories": 2363,
"target_fat_g": 78,
"target_protein_g": 147,
"tdee": 2055,
"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": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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_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: 53, Weight: 53kg, Height: 174cm\n- Activity Level: Active\n- Target: 2363 calories, 147g protein, 265g 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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\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": 37,
"bmr": 1822,
"gender": "male",
"goal": "weight_loss",
"height_cm": 186,
"target_carbs_g": 225,
"target_daily_calories": 2259,
"target_fat_g": 87,
"target_protein_g": 141,
"tdee": 2825,
"weight_kg": 84
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 37, Weight: 84kg, Height: 186cm\n- Activity Level: Moderate\n- Target: 2259 calories, 141g protein, 225g carbs, 87g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 20,
"bmr": 1964,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 179,
"target_carbs_g": 349,
"target_daily_calories": 3105,
"target_fat_g": 103,
"target_protein_g": 194,
"tdee": 2700,
"weight_kg": 94
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 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": 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": 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": 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": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 20, Weight: 94kg, Height: 179cm\n- Activity Level: Light\n- Target: 3105 calories, 194g protein, 349g carbs, 103g 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- 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- 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- 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- 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- 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- 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- 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- 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": 35,
"bmr": 1148,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 151,
"target_carbs_g": 256,
"target_daily_calories": 2276,
"target_fat_g": 75,
"target_protein_g": 142,
"tdee": 1980,
"weight_kg": 54
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 35, Weight: 54kg, Height: 151cm\n- Activity Level: Active\n- Target: 2276 calories, 142g protein, 256g 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 48,
"bmr": 1804,
"gender": "male",
"goal": "weight_loss",
"height_cm": 179,
"target_carbs_g": 274,
"target_daily_calories": 2741,
"target_fat_g": 106,
"target_protein_g": 171,
"tdee": 3427,
"weight_kg": 92
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"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": 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)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 48, Weight: 92kg, Height: 179cm\n- Activity Level: Very Active\n- Target: 2741 calories, 171g protein, 274g carbs, 106g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\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- 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- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 29,
"bmr": 1920,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 176,
"target_carbs_g": 384,
"target_daily_calories": 3422,
"target_fat_g": 114,
"target_protein_g": 213,
"tdee": 2976,
"weight_kg": 96
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 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": 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": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 29, Weight: 96kg, Height: 176cm\n- Activity Level: Moderate\n- Target: 3422 calories, 213g protein, 384g carbs, 114g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 30,
"bmr": 1556,
"gender": "male",
"goal": "maintenance",
"height_cm": 173,
"target_carbs_g": 271,
"target_daily_calories": 2412,
"target_fat_g": 93,
"target_protein_g": 120,
"tdee": 2412,
"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": 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": 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": 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": 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": 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": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 30, Weight: 62kg, Height: 173cm\n- Activity Level: Moderate\n- Target: 2412 calories, 120g protein, 271g carbs, 93g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 62,
"bmr": 1868,
"gender": "female",
"goal": "performance",
"height_cm": 195,
"target_carbs_g": 398,
"target_daily_calories": 3184,
"target_fat_g": 99,
"target_protein_g": 175,
"tdee": 2895,
"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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 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": 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": 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": 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_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: 62, Weight: 112kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 3184 calories, 175g protein, 398g 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- 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- 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- 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\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": 43,
"bmr": 1756,
"gender": "female",
"goal": "weight_loss",
"height_cm": 154,
"target_carbs_g": 266,
"target_daily_calories": 2669,
"target_fat_g": 103,
"target_protein_g": 166,
"tdee": 3337,
"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": 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": 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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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_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: 43, Weight: 117kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 2669 calories, 166g protein, 266g 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 31,
"bmr": 1925,
"gender": "female",
"goal": "maintenance",
"height_cm": 181,
"target_carbs_g": 259,
"target_daily_calories": 2310,
"target_fat_g": 89,
"target_protein_g": 115,
"tdee": 2310,
"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": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 31, Weight: 111kg, Height: 181cm\n- Activity Level: Sedentary\n- Target: 2310 calories, 115g protein, 259g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 40,
"bmr": 2066,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 181,
"target_carbs_g": 320,
"target_daily_calories": 2851,
"target_fat_g": 95,
"target_protein_g": 178,
"tdee": 2480,
"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": 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": 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": 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": 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": 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": 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_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: 40, Weight: 113kg, Height: 181cm\n- Activity Level: Sedentary\n- Target: 2851 calories, 178g protein, 320g 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- 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- 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- 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- 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- 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- 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\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": 35,
"bmr": 1644,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 184,
"target_carbs_g": 292,
"target_daily_calories": 2599,
"target_fat_g": 86,
"target_protein_g": 162,
"tdee": 2260,
"weight_kg": 83
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 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": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 35, Weight: 83kg, Height: 184cm\n- Activity Level: Light\n- Target: 2599 calories, 162g protein, 292g carbs, 86g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- 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- 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- 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\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": 25,
"bmr": 1298,
"gender": "female",
"goal": "weight_loss",
"height_cm": 167,
"target_carbs_g": 160,
"target_daily_calories": 1609,
"target_fat_g": 62,
"target_protein_g": 100,
"tdee": 2012,
"weight_kg": 54
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"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: 25, Weight: 54kg, Height: 167cm\n- Activity Level: Moderate\n- Target: 1609 calories, 100g protein, 160g carbs, 62g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\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": 43,
"bmr": 1830,
"gender": "female",
"goal": "weight_loss",
"height_cm": 161,
"target_carbs_g": 278,
"target_daily_calories": 2781,
"target_fat_g": 108,
"target_protein_g": 173,
"tdee": 3477,
"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": 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": 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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 43, Weight: 120kg, Height: 161cm\n- Activity Level: Very Active\n- Target: 2781 calories, 173g protein, 278g 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- 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- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 60,
"bmr": 1735,
"gender": "male",
"goal": "performance",
"height_cm": 192,
"target_carbs_g": 411,
"target_daily_calories": 3292,
"target_fat_g": 102,
"target_protein_g": 181,
"tdee": 2993,
"weight_kg": 83
} | [
{
"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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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_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: 60, Weight: 83kg, Height: 192cm\n- Activity Level: Active\n- Target: 3292 calories, 181g protein, 411g 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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\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": 34,
"bmr": 1650,
"gender": "male",
"goal": "performance",
"height_cm": 188,
"target_carbs_g": 391,
"target_daily_calories": 3130,
"target_fat_g": 97,
"target_protein_g": 172,
"tdee": 2846,
"weight_kg": 64
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 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": 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": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 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": 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": 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": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 34, Weight: 64kg, Height: 188cm\n- Activity Level: Active\n- Target: 3130 calories, 172g protein, 391g carbs, 97g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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 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": 23,
"bmr": 1815,
"gender": "male",
"goal": "maintenance",
"height_cm": 172,
"target_carbs_g": 316,
"target_daily_calories": 2813,
"target_fat_g": 109,
"target_protein_g": 140,
"tdee": 2813,
"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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 23, Weight: 85kg, Height: 172cm\n- Activity Level: Moderate\n- Target: 2813 calories, 140g protein, 316g carbs, 109g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 30,
"bmr": 1514,
"gender": "female",
"goal": "performance",
"height_cm": 180,
"target_carbs_g": 395,
"target_daily_calories": 3164,
"target_fat_g": 98,
"target_protein_g": 174,
"tdee": 2877,
"weight_kg": 70
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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": 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": 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_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: 30, Weight: 70kg, Height: 180cm\n- Activity Level: Very Active\n- Target: 3164 calories, 174g protein, 395g 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- 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\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": 53,
"bmr": 1610,
"gender": "male",
"goal": "performance",
"height_cm": 200,
"target_carbs_g": 343,
"target_daily_calories": 2745,
"target_fat_g": 85,
"target_protein_g": 150,
"tdee": 2496,
"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": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 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_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: 53, Weight: 62kg, Height: 200cm\n- Activity Level: Moderate\n- Target: 2745 calories, 150g protein, 343g carbs, 85g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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\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": 47,
"bmr": 1646,
"gender": "male",
"goal": "weight_loss",
"height_cm": 153,
"target_carbs_g": 158,
"target_daily_calories": 1580,
"target_fat_g": 61,
"target_protein_g": 98,
"tdee": 1976,
"weight_kg": 92
} | [
{
"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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 47, Weight: 92kg, Height: 153cm\n- Activity Level: Sedentary\n- Target: 1580 calories, 98g protein, 158g carbs, 61g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 39,
"bmr": 1382,
"gender": "female",
"goal": "performance",
"height_cm": 182,
"target_carbs_g": 261,
"target_daily_calories": 2089,
"target_fat_g": 64,
"target_protein_g": 114,
"tdee": 1900,
"weight_kg": 60
} | [
{
"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": 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": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 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_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: 39, Weight: 60kg, Height: 182cm\n- Activity Level: Light\n- Target: 2089 calories, 114g protein, 261g carbs, 64g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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\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": 58,
"bmr": 1640,
"gender": "female",
"goal": "performance",
"height_cm": 181,
"target_carbs_g": 428,
"target_daily_calories": 3428,
"target_fat_g": 106,
"target_protein_g": 188,
"tdee": 3116,
"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": 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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 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": 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"
}
]
| {
"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: 96kg, Height: 181cm\n- Activity Level: Very Active\n- Target: 3428 calories, 188g protein, 428g carbs, 106g 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\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- 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\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": 20,
"bmr": 2046,
"gender": "male",
"goal": "maintenance",
"height_cm": 157,
"target_carbs_g": 437,
"target_daily_calories": 3887,
"target_fat_g": 151,
"target_protein_g": 194,
"tdee": 3888,
"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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 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_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: 20, Weight: 116kg, Height: 157cm\n- Activity Level: Very Active\n- Target: 3887 calories, 194g protein, 437g carbs, 151g 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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\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": 59,
"bmr": 1652,
"gender": "female",
"goal": "performance",
"height_cm": 182,
"target_carbs_g": 351,
"target_daily_calories": 2815,
"target_fat_g": 87,
"target_protein_g": 154,
"tdee": 2560,
"weight_kg": 97
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 59, Weight: 97kg, Height: 182cm\n- Activity Level: Moderate\n- Target: 2815 calories, 154g protein, 351g carbs, 87g 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 62,
"bmr": 1043,
"gender": "female",
"goal": "weight_loss",
"height_cm": 159,
"target_carbs_g": 100,
"target_daily_calories": 1001,
"target_fat_g": 38,
"target_protein_g": 62,
"tdee": 1251,
"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": 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": 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": 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": 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": 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": 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_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: 62, Weight: 52kg, Height: 159cm\n- Activity Level: Sedentary\n- Target: 1001 calories, 62g protein, 100g carbs, 38g 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- 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- 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- 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- 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- 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\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": 59,
"bmr": 1332,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 154,
"target_carbs_g": 327,
"target_daily_calories": 2911,
"target_fat_g": 97,
"target_protein_g": 181,
"tdee": 2532,
"weight_kg": 66
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 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": 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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 59, Weight: 66kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 2911 calories, 181g protein, 327g carbs, 97g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 52,
"bmr": 1199,
"gender": "female",
"goal": "performance",
"height_cm": 152,
"target_carbs_g": 313,
"target_daily_calories": 2505,
"target_fat_g": 77,
"target_protein_g": 137,
"tdee": 2278,
"weight_kg": 67
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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_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: 52, Weight: 67kg, Height: 152cm\n- Activity Level: Very Active\n- Target: 2505 calories, 137g protein, 313g carbs, 77g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/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- 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- 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- 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- 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\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": "moderate",
"age": 27,
"bmr": 1935,
"gender": "female",
"goal": "performance",
"height_cm": 197,
"target_carbs_g": 412,
"target_daily_calories": 3299,
"target_fat_g": 102,
"target_protein_g": 181,
"tdee": 3000,
"weight_kg": 100
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 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": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 27, Weight: 100kg, Height: 197cm\n- Activity Level: Moderate\n- Target: 3299 calories, 181g protein, 412g 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 62,
"bmr": 1705,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 200,
"target_carbs_g": 341,
"target_daily_calories": 3039,
"target_fat_g": 101,
"target_protein_g": 189,
"tdee": 2643,
"weight_kg": 76
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 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_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: 62, Weight: 76kg, Height: 200cm\n- Activity Level: Moderate\n- Target: 3039 calories, 189g protein, 341g carbs, 101g 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- 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- 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- 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- 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- 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- 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\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": "active",
"age": 27,
"bmr": 1834,
"gender": "female",
"goal": "maintenance",
"height_cm": 168,
"target_carbs_g": 355,
"target_daily_calories": 3163,
"target_fat_g": 123,
"target_protein_g": 158,
"tdee": 3164,
"weight_kg": 108
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 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": 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": 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": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 27, Weight: 108kg, Height: 168cm\n- Activity Level: Active\n- Target: 3163 calories, 158g protein, 355g carbs, 123g 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- 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- 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- 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- 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- 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- 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- 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\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": 20,
"bmr": 1592,
"gender": "female",
"goal": "performance",
"height_cm": 170,
"target_carbs_g": 300,
"target_daily_calories": 2407,
"target_fat_g": 74,
"target_protein_g": 132,
"tdee": 2188,
"weight_kg": 79
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 20, Weight: 79kg, Height: 170cm\n- Activity Level: Light\n- Target: 2407 calories, 132g protein, 300g carbs, 74g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 47,
"bmr": 1619,
"gender": "female",
"goal": "weight_loss",
"height_cm": 180,
"target_carbs_g": 178,
"target_daily_calories": 1780,
"target_fat_g": 69,
"target_protein_g": 111,
"tdee": 2226,
"weight_kg": 89
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 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": 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: 47, Weight: 89kg, Height: 180cm\n- Activity Level: Light\n- Target: 1780 calories, 111g protein, 178g carbs, 69g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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- 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- 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- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 35,
"bmr": 1664,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 151,
"target_carbs_g": 295,
"target_daily_calories": 2630,
"target_fat_g": 87,
"target_protein_g": 164,
"tdee": 2288,
"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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 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": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 35, Weight: 89kg, Height: 151cm\n- Activity Level: Light\n- Target: 2630 calories, 164g protein, 295g carbs, 87g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Protein 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 51,
"bmr": 1682,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 150,
"target_carbs_g": 299,
"target_daily_calories": 2658,
"target_fat_g": 88,
"target_protein_g": 166,
"tdee": 2312,
"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": 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": 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": 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": 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": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 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: 51, Weight: 116kg, Height: 150cm\n- Activity Level: Light\n- Target: 2658 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 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- 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- 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- 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- 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": 37,
"bmr": 1520,
"gender": "female",
"goal": "maintenance",
"height_cm": 193,
"target_carbs_g": 265,
"target_daily_calories": 2356,
"target_fat_g": 91,
"target_protein_g": 117,
"tdee": 2356,
"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": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 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": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 66kg, Height: 193cm\n- Activity Level: Moderate\n- Target: 2356 calories, 117g protein, 265g carbs, 91g 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- 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 18,
"bmr": 1779,
"gender": "female",
"goal": "performance",
"height_cm": 184,
"target_carbs_g": 379,
"target_daily_calories": 3033,
"target_fat_g": 94,
"target_protein_g": 166,
"tdee": 2757,
"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": 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": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 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: 18, Weight: 88kg, Height: 184cm\n- Activity Level: Moderate\n- Target: 3033 calories, 166g protein, 379g carbs, 94g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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": "sedentary",
"age": 19,
"bmr": 1654,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 168,
"target_carbs_g": 256,
"target_daily_calories": 2282,
"target_fat_g": 76,
"target_protein_g": 142,
"tdee": 1985,
"weight_kg": 86
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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_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: 19, Weight: 86kg, Height: 168cm\n- Activity Level: Sedentary\n- Target: 2282 calories, 142g protein, 256g 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 18,
"bmr": 1539,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 192,
"target_carbs_g": 238,
"target_daily_calories": 2123,
"target_fat_g": 70,
"target_protein_g": 132,
"tdee": 1847,
"weight_kg": 59
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 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": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
]
| [
{
"calories_burned": 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: 18, Weight: 59kg, Height: 192cm\n- Activity Level: Sedentary\n- Target: 2123 calories, 132g protein, 238g 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- 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 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- 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": 22,
"bmr": 1661,
"gender": "male",
"goal": "performance",
"height_cm": 169,
"target_carbs_g": 434,
"target_daily_calories": 3472,
"target_fat_g": 108,
"target_protein_g": 190,
"tdee": 3156,
"weight_kg": 71
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 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: 22, Weight: 71kg, Height: 169cm\n- Activity Level: Very Active\n- Target: 3472 calories, 190g protein, 434g 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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": 59,
"bmr": 1494,
"gender": "male",
"goal": "maintenance",
"height_cm": 199,
"target_carbs_g": 260,
"target_daily_calories": 2315,
"target_fat_g": 90,
"target_protein_g": 115,
"tdee": 2315,
"weight_kg": 54
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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: 59, Weight: 54kg, Height: 199cm\n- Activity Level: Moderate\n- Target: 2315 calories, 115g protein, 260g 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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": 56,
"bmr": 1572,
"gender": "male",
"goal": "performance",
"height_cm": 150,
"target_carbs_g": 335,
"target_daily_calories": 2681,
"target_fat_g": 83,
"target_protein_g": 147,
"tdee": 2437,
"weight_kg": 91
} | [
{
"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": 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": 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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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: 91kg, Height: 150cm\n- Activity Level: Moderate\n- Target: 2681 calories, 147g protein, 335g carbs, 83g 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- 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- 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- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat 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- 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": 29,
"bmr": 1702,
"gender": "male",
"goal": "performance",
"height_cm": 154,
"target_carbs_g": 280,
"target_daily_calories": 2247,
"target_fat_g": 69,
"target_protein_g": 123,
"tdee": 2043,
"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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_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: 29, Weight: 88kg, Height: 154cm\n- Activity Level: Sedentary\n- Target: 2247 calories, 123g protein, 280g carbs, 69g 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 34,
"bmr": 1698,
"gender": "male",
"goal": "performance",
"height_cm": 186,
"target_carbs_g": 402,
"target_daily_calories": 3221,
"target_fat_g": 100,
"target_protein_g": 177,
"tdee": 2928,
"weight_kg": 70
} | [
{
"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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 34, Weight: 70kg, Height: 186cm\n- Activity Level: Active\n- Target: 3221 calories, 177g protein, 402g carbs, 100g 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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\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": 59,
"bmr": 1829,
"gender": "female",
"goal": "performance",
"height_cm": 188,
"target_carbs_g": 389,
"target_daily_calories": 3118,
"target_fat_g": 97,
"target_protein_g": 171,
"tdee": 2835,
"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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 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": 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": 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": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 59, Weight: 111kg, Height: 188cm\n- Activity Level: Moderate\n- Target: 3118 calories, 171g protein, 389g carbs, 97g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 45,
"bmr": 1438,
"gender": "female",
"goal": "weight_loss",
"height_cm": 191,
"target_carbs_g": 138,
"target_daily_calories": 1380,
"target_fat_g": 53,
"target_protein_g": 86,
"tdee": 1725,
"weight_kg": 63
} | [
{
"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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 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": 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": 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": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 45, Weight: 63kg, Height: 191cm\n- Activity Level: Sedentary\n- Target: 1380 calories, 86g protein, 138g carbs, 53g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat 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- 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- 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- 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- 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- 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 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": 50,
"bmr": 1244,
"gender": "female",
"goal": "performance",
"height_cm": 172,
"target_carbs_g": 324,
"target_daily_calories": 2599,
"target_fat_g": 80,
"target_protein_g": 142,
"tdee": 2364,
"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": 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": 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": 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": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 50, Weight: 58kg, Height: 172cm\n- Activity Level: Very Active\n- Target: 2599 calories, 142g protein, 324g carbs, 80g 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- 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- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 29,
"bmr": 2068,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 191,
"target_carbs_g": 414,
"target_daily_calories": 3685,
"target_fat_g": 122,
"target_protein_g": 230,
"tdee": 3205,
"weight_kg": 118
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 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": 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": 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": 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": 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": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 29, Weight: 118kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 3685 calories, 230g protein, 414g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 34,
"bmr": 1885,
"gender": "male",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 207,
"target_daily_calories": 2073,
"target_fat_g": 80,
"target_protein_g": 129,
"tdee": 2592,
"weight_kg": 100
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 34, Weight: 100kg, Height: 168cm\n- Activity Level: Light\n- Target: 2073 calories, 129g protein, 207g carbs, 80g 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- 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\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": 25,
"bmr": 1538,
"gender": "male",
"goal": "performance",
"height_cm": 158,
"target_carbs_g": 253,
"target_daily_calories": 2029,
"target_fat_g": 63,
"target_protein_g": 111,
"tdee": 1845,
"weight_kg": 67
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 25, Weight: 67kg, Height: 158cm\n- Activity Level: Sedentary\n- Target: 2029 calories, 111g protein, 253g carbs, 63g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\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": 49,
"bmr": 1260,
"gender": "female",
"goal": "weight_loss",
"height_cm": 153,
"target_carbs_g": 156,
"target_daily_calories": 1562,
"target_fat_g": 60,
"target_protein_g": 97,
"tdee": 1953,
"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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 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": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 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": 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"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 49, Weight: 71kg, Height: 153cm\n- Activity Level: Moderate\n- Target: 1562 calories, 97g protein, 156g carbs, 60g 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- 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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\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": 59,
"bmr": 1510,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 177,
"target_carbs_g": 302,
"target_daily_calories": 2692,
"target_fat_g": 89,
"target_protein_g": 168,
"tdee": 2341,
"weight_kg": 86
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 59, Weight: 86kg, Height: 177cm\n- Activity Level: Moderate\n- Target: 2692 calories, 168g protein, 302g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 22,
"bmr": 1409,
"gender": "female",
"goal": "performance",
"height_cm": 184,
"target_carbs_g": 232,
"target_daily_calories": 1859,
"target_fat_g": 57,
"target_protein_g": 102,
"tdee": 1691,
"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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 22, Weight: 53kg, Height: 184cm\n- Activity Level: Sedentary\n- Target: 1859 calories, 102g protein, 232g carbs, 57g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- 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": 25,
"bmr": 1489,
"gender": "female",
"goal": "performance",
"height_cm": 188,
"target_carbs_g": 353,
"target_daily_calories": 2825,
"target_fat_g": 87,
"target_protein_g": 155,
"tdee": 2569,
"weight_kg": 60
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 25, Weight: 60kg, Height: 188cm\n- Activity Level: Active\n- Target: 2825 calories, 155g protein, 353g carbs, 87g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 34,
"bmr": 1284,
"gender": "female",
"goal": "maintenance",
"height_cm": 164,
"target_carbs_g": 173,
"target_daily_calories": 1540,
"target_fat_g": 59,
"target_protein_g": 77,
"tdee": 1541,
"weight_kg": 59
} | [
{
"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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 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": 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": 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"
}
]
| {
"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: 59kg, Height: 164cm\n- Activity Level: Sedentary\n- Target: 1540 calories, 77g protein, 173g carbs, 59g 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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 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- 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\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": 18,
"bmr": 1568,
"gender": "male",
"goal": "performance",
"height_cm": 170,
"target_carbs_g": 258,
"target_daily_calories": 2069,
"target_fat_g": 64,
"target_protein_g": 113,
"tdee": 1881,
"weight_kg": 59
} | [
{
"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": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"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: 18, Weight: 59kg, Height: 170cm\n- Activity Level: Sedentary\n- Target: 2069 calories, 113g protein, 258g carbs, 64g 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- 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": 54,
"bmr": 1684,
"gender": "female",
"goal": "weight_loss",
"height_cm": 172,
"target_carbs_g": 255,
"target_daily_calories": 2559,
"target_fat_g": 99,
"target_protein_g": 159,
"tdee": 3200,
"weight_kg": 104
} | [
{
"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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 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"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 54, Weight: 104kg, Height: 172cm\n- Activity Level: Very Active\n- Target: 2559 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- 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- 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- 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\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"
}
]
|
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