user_profile
dict | available_slots
list | available_foods
list | available_exercises
list | nutrition_rules
dict | prompt
list |
|---|---|---|---|---|---|
{
"activity_level": "active",
"age": 19,
"bmr": 1664,
"gender": "male",
"goal": "weight_loss",
"height_cm": 159,
"target_carbs_g": 229,
"target_daily_calories": 2295,
"target_fat_g": 89,
"target_protein_g": 143,
"tdee": 2870,
"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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 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": 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": 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": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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_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: 19, Weight: 76kg, Height: 159cm\n- Activity Level: Active\n- Target: 2295 calories, 143g protein, 229g 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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\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": 53,
"bmr": 1412,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 158,
"target_carbs_g": 219,
"target_daily_calories": 1947,
"target_fat_g": 64,
"target_protein_g": 121,
"tdee": 1694,
"weight_kg": 85
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"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: 85kg, Height: 158cm\n- Activity Level: Sedentary\n- Target: 1947 calories, 121g protein, 219g carbs, 64g 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\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": 35,
"bmr": 1632,
"gender": "female",
"goal": "maintenance",
"height_cm": 198,
"target_carbs_g": 220,
"target_daily_calories": 1957,
"target_fat_g": 76,
"target_protein_g": 97,
"tdee": 1958,
"weight_kg": 73
} | [
{
"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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 35, Weight: 73kg, Height: 198cm\n- Activity Level: Sedentary\n- Target: 1957 calories, 97g protein, 220g carbs, 76g 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 64,
"bmr": 1324,
"gender": "female",
"goal": "maintenance",
"height_cm": 172,
"target_carbs_g": 178,
"target_daily_calories": 1588,
"target_fat_g": 61,
"target_protein_g": 79,
"tdee": 1589,
"weight_kg": 73
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 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": 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": 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": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"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: 64, Weight: 73kg, Height: 172cm\n- Activity Level: Sedentary\n- Target: 1588 calories, 79g protein, 178g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat 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- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- 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": 40,
"bmr": 1321,
"gender": "male",
"goal": "performance",
"height_cm": 161,
"target_carbs_g": 313,
"target_daily_calories": 2507,
"target_fat_g": 77,
"target_protein_g": 137,
"tdee": 2279,
"weight_kg": 51
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 40, Weight: 51kg, Height: 161cm\n- Activity Level: Active\n- Target: 2507 calories, 137g protein, 313g 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 50,
"bmr": 1308,
"gender": "male",
"goal": "performance",
"height_cm": 154,
"target_carbs_g": 341,
"target_daily_calories": 2732,
"target_fat_g": 84,
"target_protein_g": 150,
"tdee": 2484,
"weight_kg": 59
} | [
{
"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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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: 50, Weight: 59kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 2732 calories, 150g protein, 341g carbs, 84g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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": 39,
"bmr": 1869,
"gender": "female",
"goal": "weight_loss",
"height_cm": 196,
"target_carbs_g": 179,
"target_daily_calories": 1794,
"target_fat_g": 69,
"target_protein_g": 112,
"tdee": 2243,
"weight_kg": 100
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 39, Weight: 100kg, Height: 196cm\n- Activity Level: Sedentary\n- Target: 1794 calories, 112g protein, 179g carbs, 69g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 40,
"bmr": 2119,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 199,
"target_carbs_g": 424,
"target_daily_calories": 3776,
"target_fat_g": 125,
"target_protein_g": 236,
"tdee": 3284,
"weight_kg": 107
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 40, Weight: 107kg, Height: 199cm\n- Activity Level: Moderate\n- Target: 3776 calories, 236g protein, 424g carbs, 125g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 61,
"bmr": 1185,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 181,
"target_carbs_g": 264,
"target_daily_calories": 2351,
"target_fat_g": 78,
"target_protein_g": 146,
"tdee": 2045,
"weight_kg": 52
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 100,
"carbs": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 61, Weight: 52kg, Height: 181cm\n- Activity Level: Active\n- Target: 2351 calories, 146g protein, 264g 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 50,
"bmr": 1232,
"gender": "female",
"goal": "weight_loss",
"height_cm": 170,
"target_carbs_g": 169,
"target_daily_calories": 1699,
"target_fat_g": 66,
"target_protein_g": 106,
"tdee": 2124,
"weight_kg": 58
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 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: 50, Weight: 58kg, Height: 170cm\n- Activity Level: Active\n- Target: 1699 calories, 106g protein, 169g carbs, 66g 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- 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- 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- 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- 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- 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- 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- 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": "sedentary",
"age": 42,
"bmr": 1428,
"gender": "male",
"goal": "performance",
"height_cm": 178,
"target_carbs_g": 235,
"target_daily_calories": 1884,
"target_fat_g": 58,
"target_protein_g": 103,
"tdee": 1713,
"weight_kg": 52
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 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: 52kg, Height: 178cm\n- Activity Level: Sedentary\n- Target: 1884 calories, 103g protein, 235g carbs, 58g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 35,
"bmr": 1770,
"gender": "female",
"goal": "performance",
"height_cm": 153,
"target_carbs_g": 419,
"target_daily_calories": 3359,
"target_fat_g": 104,
"target_protein_g": 184,
"tdee": 3054,
"weight_kg": 115
} | [
{
"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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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: 35, Weight: 115kg, Height: 153cm\n- Activity Level: Active\n- Target: 3359 calories, 184g protein, 419g carbs, 104g 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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": 54,
"bmr": 1370,
"gender": "female",
"goal": "weight_loss",
"height_cm": 173,
"target_carbs_g": 169,
"target_daily_calories": 1699,
"target_fat_g": 66,
"target_protein_g": 106,
"tdee": 2124,
"weight_kg": 72
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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_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: 54, Weight: 72kg, Height: 173cm\n- Activity Level: Moderate\n- Target: 1699 calories, 106g protein, 169g carbs, 66g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein 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- 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- 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\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": 23,
"bmr": 1978,
"gender": "male",
"goal": "weight_loss",
"height_cm": 158,
"target_carbs_g": 272,
"target_daily_calories": 2728,
"target_fat_g": 106,
"target_protein_g": 170,
"tdee": 3411,
"weight_kg": 110
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_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: 23, Weight: 110kg, Height: 158cm\n- Activity Level: Active\n- Target: 2728 calories, 170g protein, 272g 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\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": 20,
"bmr": 1774,
"gender": "male",
"goal": "performance",
"height_cm": 155,
"target_carbs_g": 378,
"target_daily_calories": 3024,
"target_fat_g": 94,
"target_protein_g": 166,
"tdee": 2749,
"weight_kg": 90
} | [
{
"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": 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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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_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: 90kg, Height: 155cm\n- Activity Level: Moderate\n- Target: 3024 calories, 166g protein, 378g 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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\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": 38,
"bmr": 2009,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 159,
"target_carbs_g": 448,
"target_daily_calories": 3984,
"target_fat_g": 132,
"target_protein_g": 249,
"tdee": 3465,
"weight_kg": 120
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 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": 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": 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: 38, Weight: 120kg, Height: 159cm\n- Activity Level: Active\n- Target: 3984 calories, 249g protein, 448g carbs, 132g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat 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- 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- 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": "sedentary",
"age": 32,
"bmr": 1439,
"gender": "female",
"goal": "maintenance",
"height_cm": 200,
"target_carbs_g": 194,
"target_daily_calories": 1726,
"target_fat_g": 67,
"target_protein_g": 86,
"tdee": 1727,
"weight_kg": 51
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 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_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: 51kg, Height: 200cm\n- Activity Level: Sedentary\n- Target: 1726 calories, 86g protein, 194g carbs, 67g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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\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": 45,
"bmr": 2092,
"gender": "male",
"goal": "weight_loss",
"height_cm": 194,
"target_carbs_g": 200,
"target_daily_calories": 2008,
"target_fat_g": 78,
"target_protein_g": 125,
"tdee": 2511,
"weight_kg": 110
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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_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: 45, Weight: 110kg, Height: 194cm\n- Activity Level: Sedentary\n- Target: 2008 calories, 125g protein, 200g carbs, 78g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 55,
"bmr": 1550,
"gender": "female",
"goal": "weight_loss",
"height_cm": 185,
"target_carbs_g": 148,
"target_daily_calories": 1488,
"target_fat_g": 57,
"target_protein_g": 93,
"tdee": 1860,
"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": 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": 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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_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: 55, Weight: 83kg, Height: 185cm\n- Activity Level: Sedentary\n- Target: 1488 calories, 93g protein, 148g 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- 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\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": 19,
"bmr": 1236,
"gender": "female",
"goal": "weight_loss",
"height_cm": 154,
"target_carbs_g": 136,
"target_daily_calories": 1360,
"target_fat_g": 52,
"target_protein_g": 85,
"tdee": 1700,
"weight_kg": 53
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 19, Weight: 53kg, Height: 154cm\n- Activity Level: Light\n- Target: 1360 calories, 85g protein, 136g carbs, 52g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 1809,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 175,
"target_carbs_g": 444,
"target_daily_calories": 3952,
"target_fat_g": 131,
"target_protein_g": 247,
"tdee": 3437,
"weight_kg": 96
} | [
{
"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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
]
| [
{
"calories_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: 50, Weight: 96kg, Height: 175cm\n- Activity Level: Very Active\n- Target: 3952 calories, 247g protein, 444g carbs, 131g 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 40,
"bmr": 1541,
"gender": "male",
"goal": "maintenance",
"height_cm": 161,
"target_carbs_g": 208,
"target_daily_calories": 1849,
"target_fat_g": 71,
"target_protein_g": 92,
"tdee": 1850,
"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": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 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": 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": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
]
| [
{
"calories_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: 40, Weight: 73kg, Height: 161cm\n- Activity Level: Sedentary\n- Target: 1849 calories, 92g protein, 208g carbs, 71g 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\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": 20,
"bmr": 1969,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 184,
"target_carbs_g": 394,
"target_daily_calories": 3509,
"target_fat_g": 116,
"target_protein_g": 219,
"tdee": 3052,
"weight_kg": 108
} | [
{
"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": 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": 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": 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": 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": 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": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 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: 20, Weight: 108kg, Height: 184cm\n- Activity Level: Moderate\n- Target: 3509 calories, 219g protein, 394g carbs, 116g 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- 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- 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": 32,
"bmr": 2011,
"gender": "male",
"goal": "weight_loss",
"height_cm": 185,
"target_carbs_g": 193,
"target_daily_calories": 1930,
"target_fat_g": 75,
"target_protein_g": 120,
"tdee": 2414,
"weight_kg": 101
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 32, Weight: 101kg, Height: 185cm\n- Activity Level: Sedentary\n- Target: 1930 calories, 120g protein, 193g carbs, 75g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 22,
"bmr": 1789,
"gender": "male",
"goal": "performance",
"height_cm": 175,
"target_carbs_g": 467,
"target_daily_calories": 3738,
"target_fat_g": 116,
"target_protein_g": 205,
"tdee": 3399,
"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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"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: 80kg, Height: 175cm\n- Activity Level: Very Active\n- Target: 3738 calories, 205g protein, 467g carbs, 116g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\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": 24,
"bmr": 1399,
"gender": "female",
"goal": "performance",
"height_cm": 160,
"target_carbs_g": 264,
"target_daily_calories": 2115,
"target_fat_g": 65,
"target_protein_g": 116,
"tdee": 1924,
"weight_kg": 68
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 24, Weight: 68kg, Height: 160cm\n- Activity Level: Light\n- Target: 2115 calories, 116g protein, 264g carbs, 65g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- 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": 26,
"bmr": 2274,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 195,
"target_carbs_g": 455,
"target_daily_calories": 4052,
"target_fat_g": 135,
"target_protein_g": 253,
"tdee": 3524,
"weight_kg": 118
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
}
]
| {
"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: 26, Weight: 118kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 4052 calories, 253g protein, 455g carbs, 135g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\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": 57,
"bmr": 1818,
"gender": "male",
"goal": "performance",
"height_cm": 166,
"target_carbs_g": 474,
"target_daily_calories": 3798,
"target_fat_g": 118,
"target_protein_g": 208,
"tdee": 3453,
"weight_kg": 106
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"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: 57, Weight: 106kg, Height: 166cm\n- Activity Level: Very Active\n- Target: 3798 calories, 208g protein, 474g carbs, 118g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 52,
"bmr": 1466,
"gender": "male",
"goal": "performance",
"height_cm": 165,
"target_carbs_g": 241,
"target_daily_calories": 1935,
"target_fat_g": 60,
"target_protein_g": 106,
"tdee": 1760,
"weight_kg": 69
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 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: 69kg, Height: 165cm\n- Activity Level: Sedentary\n- Target: 1935 calories, 106g protein, 241g carbs, 60g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 20,
"bmr": 2039,
"gender": "male",
"goal": "weight_loss",
"height_cm": 175,
"target_carbs_g": 195,
"target_daily_calories": 1957,
"target_fat_g": 76,
"target_protein_g": 122,
"tdee": 2446,
"weight_kg": 104
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 20, Weight: 104kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 1957 calories, 122g protein, 195g carbs, 76g 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- 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\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": 20,
"bmr": 1505,
"gender": "female",
"goal": "weight_loss",
"height_cm": 177,
"target_carbs_g": 165,
"target_daily_calories": 1655,
"target_fat_g": 64,
"target_protein_g": 103,
"tdee": 2070,
"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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 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": 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_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: 20, Weight: 66kg, Height: 177cm\n- Activity Level: Light\n- Target: 1655 calories, 103g protein, 165g carbs, 64g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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\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": 65,
"bmr": 1838,
"gender": "female",
"goal": "performance",
"height_cm": 199,
"target_carbs_g": 480,
"target_daily_calories": 3840,
"target_fat_g": 119,
"target_protein_g": 211,
"tdee": 3492,
"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": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 65, Weight: 108kg, Height: 199cm\n- Activity Level: Very Active\n- Target: 3840 calories, 211g protein, 480g carbs, 119g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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": 30,
"bmr": 1886,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 166,
"target_carbs_g": 378,
"target_daily_calories": 3362,
"target_fat_g": 112,
"target_protein_g": 210,
"tdee": 2924,
"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": 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": 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": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 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": 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: 30, Weight: 116kg, Height: 166cm\n- Activity Level: Moderate\n- Target: 3362 calories, 210g protein, 378g carbs, 112g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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": 18,
"bmr": 1509,
"gender": "female",
"goal": "performance",
"height_cm": 192,
"target_carbs_g": 394,
"target_daily_calories": 3153,
"target_fat_g": 98,
"target_protein_g": 173,
"tdee": 2867,
"weight_kg": 56
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 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": 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": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 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: 56kg, Height: 192cm\n- Activity Level: Very Active\n- Target: 3153 calories, 173g protein, 394g carbs, 98g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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": 29,
"bmr": 1940,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 176,
"target_carbs_g": 345,
"target_daily_calories": 3067,
"target_fat_g": 102,
"target_protein_g": 191,
"tdee": 2668,
"weight_kg": 98
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 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": 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: 29, Weight: 98kg, Height: 176cm\n- Activity Level: Light\n- Target: 3067 calories, 191g protein, 345g 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- 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- 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- 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- 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- 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- 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- 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- 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": "sedentary",
"age": 58,
"bmr": 1793,
"gender": "female",
"goal": "weight_loss",
"height_cm": 191,
"target_carbs_g": 172,
"target_daily_calories": 1721,
"target_fat_g": 66,
"target_protein_g": 107,
"tdee": 2151,
"weight_kg": 105
} | [
{
"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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 58, Weight: 105kg, Height: 191cm\n- Activity Level: Sedentary\n- Target: 1721 calories, 107g protein, 172g carbs, 66g 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 31,
"bmr": 1700,
"gender": "female",
"goal": "maintenance",
"height_cm": 193,
"target_carbs_g": 329,
"target_daily_calories": 2932,
"target_fat_g": 114,
"target_protein_g": 146,
"tdee": 2933,
"weight_kg": 81
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 31, Weight: 81kg, Height: 193cm\n- Activity Level: Active\n- Target: 2932 calories, 146g protein, 329g carbs, 114g 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- 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- 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- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 64,
"bmr": 1530,
"gender": "female",
"goal": "maintenance",
"height_cm": 165,
"target_carbs_g": 206,
"target_daily_calories": 1836,
"target_fat_g": 71,
"target_protein_g": 91,
"tdee": 1836,
"weight_kg": 98
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 64, Weight: 98kg, Height: 165cm\n- Activity Level: Sedentary\n- Target: 1836 calories, 91g protein, 206g carbs, 71g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 65,
"bmr": 1496,
"gender": "female",
"goal": "weight_loss",
"height_cm": 170,
"target_carbs_g": 206,
"target_daily_calories": 2065,
"target_fat_g": 80,
"target_protein_g": 129,
"tdee": 2581,
"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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 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": 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_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: 65, Weight: 92kg, Height: 170cm\n- Activity Level: Active\n- Target: 2065 calories, 129g protein, 206g 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- 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 50,
"bmr": 1829,
"gender": "female",
"goal": "maintenance",
"height_cm": 192,
"target_carbs_g": 318,
"target_daily_calories": 2834,
"target_fat_g": 110,
"target_protein_g": 141,
"tdee": 2835,
"weight_kg": 104
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 50, Weight: 104kg, Height: 192cm\n- Activity Level: Moderate\n- Target: 2834 calories, 141g protein, 318g carbs, 110g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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\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": "light",
"age": 42,
"bmr": 1586,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 190,
"target_carbs_g": 282,
"target_daily_calories": 2508,
"target_fat_g": 83,
"target_protein_g": 156,
"tdee": 2181,
"weight_kg": 77
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"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: 42, Weight: 77kg, Height: 190cm\n- Activity Level: Light\n- Target: 2508 calories, 156g protein, 282g carbs, 83g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 56,
"bmr": 1688,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 154,
"target_carbs_g": 376,
"target_daily_calories": 3347,
"target_fat_g": 111,
"target_protein_g": 209,
"tdee": 2911,
"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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_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: 56, Weight: 100kg, Height: 154cm\n- Activity Level: Active\n- Target: 3347 calories, 209g protein, 376g carbs, 111g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 49,
"bmr": 1462,
"gender": "female",
"goal": "performance",
"height_cm": 182,
"target_carbs_g": 346,
"target_daily_calories": 2773,
"target_fat_g": 86,
"target_protein_g": 152,
"tdee": 2521,
"weight_kg": 73
} | [
{
"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": 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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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_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: 49, Weight: 73kg, Height: 182cm\n- Activity Level: Active\n- Target: 2773 calories, 152g protein, 346g carbs, 86g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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\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": 22,
"bmr": 1883,
"gender": "female",
"goal": "maintenance",
"height_cm": 175,
"target_carbs_g": 328,
"target_daily_calories": 2918,
"target_fat_g": 113,
"target_protein_g": 145,
"tdee": 2918,
"weight_kg": 106
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 22, Weight: 106kg, Height: 175cm\n- Activity Level: Moderate\n- Target: 2918 calories, 145g protein, 328g carbs, 113g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\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": 28,
"bmr": 1732,
"gender": "male",
"goal": "maintenance",
"height_cm": 174,
"target_carbs_g": 233,
"target_daily_calories": 2079,
"target_fat_g": 80,
"target_protein_g": 103,
"tdee": 2079,
"weight_kg": 78
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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_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: 28, Weight: 78kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 2079 calories, 103g protein, 233g 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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\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": 60,
"bmr": 1635,
"gender": "male",
"goal": "maintenance",
"height_cm": 200,
"target_carbs_g": 285,
"target_daily_calories": 2534,
"target_fat_g": 98,
"target_protein_g": 126,
"tdee": 2534,
"weight_kg": 68
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 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": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 60, Weight: 68kg, Height: 200cm\n- Activity Level: Moderate\n- Target: 2534 calories, 126g protein, 285g carbs, 98g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\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": 20,
"bmr": 1692,
"gender": "female",
"goal": "performance",
"height_cm": 154,
"target_carbs_g": 360,
"target_daily_calories": 2884,
"target_fat_g": 89,
"target_protein_g": 158,
"tdee": 2622,
"weight_kg": 99
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
]
| [
{
"calories_burned": 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: 20, Weight: 99kg, Height: 154cm\n- Activity Level: Moderate\n- Target: 2884 calories, 158g protein, 360g carbs, 89g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 34,
"bmr": 1905,
"gender": "male",
"goal": "weight_loss",
"height_cm": 176,
"target_carbs_g": 182,
"target_daily_calories": 1828,
"target_fat_g": 71,
"target_protein_g": 114,
"tdee": 2286,
"weight_kg": 97
} | [
{
"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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 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": 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": 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_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: 34, Weight: 97kg, Height: 176cm\n- Activity Level: Sedentary\n- Target: 1828 calories, 114g protein, 182g carbs, 71g 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 19,
"bmr": 1605,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 180,
"target_carbs_g": 394,
"target_daily_calories": 3506,
"target_fat_g": 116,
"target_protein_g": 219,
"tdee": 3050,
"weight_kg": 57
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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: 19, Weight: 57kg, Height: 180cm\n- Activity Level: Very Active\n- Target: 3506 calories, 219g protein, 394g carbs, 116g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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": 54,
"bmr": 1984,
"gender": "male",
"goal": "weight_loss",
"height_cm": 195,
"target_carbs_g": 190,
"target_daily_calories": 1904,
"target_fat_g": 74,
"target_protein_g": 119,
"tdee": 2380,
"weight_kg": 103
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 54, Weight: 103kg, Height: 195cm\n- Activity Level: Sedentary\n- Target: 1904 calories, 119g protein, 190g 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 41,
"bmr": 1719,
"gender": "male",
"goal": "maintenance",
"height_cm": 195,
"target_carbs_g": 367,
"target_daily_calories": 3265,
"target_fat_g": 126,
"target_protein_g": 163,
"tdee": 3266,
"weight_kg": 70
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 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: 41, Weight: 70kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 3265 calories, 163g protein, 367g carbs, 126g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 44,
"bmr": 1744,
"gender": "male",
"goal": "maintenance",
"height_cm": 195,
"target_carbs_g": 235,
"target_daily_calories": 2092,
"target_fat_g": 81,
"target_protein_g": 104,
"tdee": 2092,
"weight_kg": 74
} | [
{
"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": 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": 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": 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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 44, Weight: 74kg, Height: 195cm\n- Activity Level: Sedentary\n- Target: 2092 calories, 104g protein, 235g carbs, 81g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 18,
"bmr": 1658,
"gender": "male",
"goal": "performance",
"height_cm": 162,
"target_carbs_g": 433,
"target_daily_calories": 3464,
"target_fat_g": 107,
"target_protein_g": 190,
"tdee": 3149,
"weight_kg": 73
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 18, Weight: 73kg, Height: 162cm\n- Activity Level: Very Active\n- Target: 3464 calories, 190g protein, 433g carbs, 107g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 19,
"bmr": 1425,
"gender": "female",
"goal": "weight_loss",
"height_cm": 189,
"target_carbs_g": 196,
"target_daily_calories": 1966,
"target_fat_g": 76,
"target_protein_g": 122,
"tdee": 2459,
"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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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_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: 19, Weight: 50kg, Height: 189cm\n- Activity Level: Active\n- Target: 1966 calories, 122g protein, 196g 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 42,
"bmr": 1859,
"gender": "female",
"goal": "performance",
"height_cm": 184,
"target_carbs_g": 440,
"target_daily_calories": 3527,
"target_fat_g": 109,
"target_protein_g": 193,
"tdee": 3207,
"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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
]
| [
{
"calories_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: 42, Weight: 108kg, Height: 184cm\n- Activity Level: Active\n- Target: 3527 calories, 193g protein, 440g carbs, 109g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 35,
"bmr": 1802,
"gender": "male",
"goal": "performance",
"height_cm": 178,
"target_carbs_g": 470,
"target_daily_calories": 3767,
"target_fat_g": 117,
"target_protein_g": 207,
"tdee": 3425,
"weight_kg": 86
} | [
{
"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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_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: 35, Weight: 86kg, Height: 178cm\n- Activity Level: Very Active\n- Target: 3767 calories, 207g protein, 470g carbs, 117g 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\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": 35,
"bmr": 1868,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 191,
"target_carbs_g": 374,
"target_daily_calories": 3329,
"target_fat_g": 110,
"target_protein_g": 208,
"tdee": 2895,
"weight_kg": 101
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 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: 101kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 3329 calories, 208g protein, 374g carbs, 110g 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 57,
"bmr": 1892,
"gender": "male",
"goal": "weight_loss",
"height_cm": 186,
"target_carbs_g": 287,
"target_daily_calories": 2876,
"target_fat_g": 111,
"target_protein_g": 179,
"tdee": 3596,
"weight_kg": 101
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 57, Weight: 101kg, Height: 186cm\n- Activity Level: Very Active\n- Target: 2876 calories, 179g protein, 287g carbs, 111g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 18,
"bmr": 1825,
"gender": "male",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 200,
"target_daily_calories": 2007,
"target_fat_g": 78,
"target_protein_g": 125,
"tdee": 2509,
"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": 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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 18, Weight: 86kg, Height: 168cm\n- Activity Level: Light\n- Target: 2007 calories, 125g protein, 200g carbs, 78g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 27,
"bmr": 1711,
"gender": "male",
"goal": "performance",
"height_cm": 157,
"target_carbs_g": 323,
"target_daily_calories": 2588,
"target_fat_g": 80,
"target_protein_g": 142,
"tdee": 2353,
"weight_kg": 86
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_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: 27, Weight: 86kg, Height: 157cm\n- Activity Level: Light\n- Target: 2588 calories, 142g protein, 323g 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\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": 37,
"bmr": 1495,
"gender": "female",
"goal": "maintenance",
"height_cm": 173,
"target_carbs_g": 201,
"target_daily_calories": 1794,
"target_fat_g": 69,
"target_protein_g": 89,
"tdee": 1794,
"weight_kg": 76
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_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: 37, Weight: 76kg, Height: 173cm\n- Activity Level: Sedentary\n- Target: 1794 calories, 89g protein, 201g 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\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": 62,
"bmr": 1193,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 159,
"target_carbs_g": 239,
"target_daily_calories": 2126,
"target_fat_g": 70,
"target_protein_g": 132,
"tdee": 1849,
"weight_kg": 67
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 62, Weight: 67kg, Height: 159cm\n- Activity Level: Moderate\n- Target: 2126 calories, 132g protein, 239g 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 61,
"bmr": 1519,
"gender": "male",
"goal": "performance",
"height_cm": 195,
"target_carbs_g": 323,
"target_daily_calories": 2589,
"target_fat_g": 80,
"target_protein_g": 142,
"tdee": 2354,
"weight_kg": 60
} | [
{
"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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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": 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": 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": 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": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 61, Weight: 60kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 2589 calories, 142g protein, 323g 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\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": 32,
"bmr": 1609,
"gender": "male",
"goal": "maintenance",
"height_cm": 191,
"target_carbs_g": 312,
"target_daily_calories": 2775,
"target_fat_g": 107,
"target_protein_g": 138,
"tdee": 2775,
"weight_kg": 57
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 32, Weight: 57kg, Height: 191cm\n- Activity Level: Active\n- Target: 2775 calories, 138g protein, 312g carbs, 107g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 50,
"bmr": 1609,
"gender": "male",
"goal": "maintenance",
"height_cm": 199,
"target_carbs_g": 280,
"target_daily_calories": 2493,
"target_fat_g": 96,
"target_protein_g": 124,
"tdee": 2494,
"weight_kg": 61
} | [
{
"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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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: 50, Weight: 61kg, Height: 199cm\n- Activity Level: Moderate\n- Target: 2493 calories, 124g protein, 280g carbs, 96g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\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": 61,
"bmr": 1785,
"gender": "female",
"goal": "performance",
"height_cm": 181,
"target_carbs_g": 380,
"target_daily_calories": 3043,
"target_fat_g": 94,
"target_protein_g": 167,
"tdee": 2767,
"weight_kg": 112
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 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": 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": 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_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: 61, Weight: 112kg, Height: 181cm\n- Activity Level: Moderate\n- Target: 3043 calories, 167g protein, 380g carbs, 94g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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\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": 47,
"bmr": 1374,
"gender": "male",
"goal": "maintenance",
"height_cm": 159,
"target_carbs_g": 239,
"target_daily_calories": 2129,
"target_fat_g": 82,
"target_protein_g": 106,
"tdee": 2129,
"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": 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": 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": 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": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 47, Weight: 61kg, Height: 159cm\n- Activity Level: Moderate\n- Target: 2129 calories, 106g protein, 239g carbs, 82g 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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\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": 55,
"bmr": 1509,
"gender": "female",
"goal": "performance",
"height_cm": 196,
"target_carbs_g": 394,
"target_daily_calories": 3153,
"target_fat_g": 98,
"target_protein_g": 173,
"tdee": 2867,
"weight_kg": 72
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"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: 55, Weight: 72kg, Height: 196cm\n- Activity Level: Very Active\n- Target: 3153 calories, 173g protein, 394g 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 18,
"bmr": 1795,
"gender": "female",
"goal": "maintenance",
"height_cm": 161,
"target_carbs_g": 348,
"target_daily_calories": 3096,
"target_fat_g": 120,
"target_protein_g": 154,
"tdee": 3097,
"weight_kg": 104
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"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: 18, Weight: 104kg, Height: 161cm\n- Activity Level: Active\n- Target: 3096 calories, 154g protein, 348g carbs, 120g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 22,
"bmr": 2071,
"gender": "male",
"goal": "performance",
"height_cm": 169,
"target_carbs_g": 541,
"target_daily_calories": 4328,
"target_fat_g": 134,
"target_protein_g": 238,
"tdee": 3935,
"weight_kg": 112
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 22, Weight: 112kg, Height: 169cm\n- Activity Level: Very Active\n- Target: 4328 calories, 238g protein, 541g carbs, 134g 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "light",
"age": 28,
"bmr": 1770,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 156,
"target_carbs_g": 314,
"target_daily_calories": 2798,
"target_fat_g": 93,
"target_protein_g": 174,
"tdee": 2434,
"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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 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_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: 28, Weight: 93kg, Height: 156cm\n- Activity Level: Light\n- Target: 2798 calories, 174g protein, 314g 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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\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": 54,
"bmr": 1988,
"gender": "male",
"goal": "performance",
"height_cm": 170,
"target_carbs_g": 519,
"target_daily_calories": 4153,
"target_fat_g": 129,
"target_protein_g": 228,
"tdee": 3776,
"weight_kg": 119
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 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": 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": 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: 54, Weight: 119kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 4153 calories, 228g protein, 519g carbs, 129g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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 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": 22,
"bmr": 1756,
"gender": "female",
"goal": "performance",
"height_cm": 174,
"target_carbs_g": 458,
"target_daily_calories": 3671,
"target_fat_g": 114,
"target_protein_g": 201,
"tdee": 3337,
"weight_kg": 94
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 22, Weight: 94kg, Height: 174cm\n- Activity Level: Very Active\n- Target: 3671 calories, 201g protein, 458g 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- 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": 42,
"bmr": 1664,
"gender": "female",
"goal": "weight_loss",
"height_cm": 172,
"target_carbs_g": 206,
"target_daily_calories": 2063,
"target_fat_g": 80,
"target_protein_g": 128,
"tdee": 2579,
"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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 200,
"carbs": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_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: 42, Weight: 96kg, Height: 172cm\n- Activity Level: Moderate\n- Target: 2063 calories, 128g protein, 206g carbs, 80g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\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": "sedentary",
"age": 32,
"bmr": 1363,
"gender": "female",
"goal": "maintenance",
"height_cm": 175,
"target_carbs_g": 183,
"target_daily_calories": 1635,
"target_fat_g": 63,
"target_protein_g": 81,
"tdee": 1635,
"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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 80,
"carbs": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
]
| [
{
"calories_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: 32, Weight: 59kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 1635 calories, 81g protein, 183g carbs, 63g 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "very_active",
"age": 30,
"bmr": 1428,
"gender": "female",
"goal": "weight_loss",
"height_cm": 187,
"target_carbs_g": 217,
"target_daily_calories": 2170,
"target_fat_g": 84,
"target_protein_g": 135,
"tdee": 2713,
"weight_kg": 57
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 30, Weight: 57kg, Height: 187cm\n- Activity Level: Very Active\n- Target: 2170 calories, 135g protein, 217g carbs, 84g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 21,
"bmr": 1995,
"gender": "male",
"goal": "performance",
"height_cm": 188,
"target_carbs_g": 473,
"target_daily_calories": 3785,
"target_fat_g": 117,
"target_protein_g": 208,
"tdee": 3441,
"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": 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": 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": 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": 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": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 21, Weight: 92kg, Height: 188cm\n- Activity Level: Active\n- Target: 3785 calories, 208g protein, 473g 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- 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- 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- 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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 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": 26,
"bmr": 1619,
"gender": "female",
"goal": "weight_loss",
"height_cm": 176,
"target_carbs_g": 246,
"target_daily_calories": 2460,
"target_fat_g": 95,
"target_protein_g": 153,
"tdee": 3076,
"weight_kg": 81
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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"
}
]
| {
"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: 26, Weight: 81kg, Height: 176cm\n- Activity Level: Very Active\n- Target: 2460 calories, 153g protein, 246g carbs, 95g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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\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": 64,
"bmr": 1079,
"gender": "female",
"goal": "performance",
"height_cm": 152,
"target_carbs_g": 281,
"target_daily_calories": 2255,
"target_fat_g": 70,
"target_protein_g": 124,
"tdee": 2050,
"weight_kg": 61
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 64, Weight: 61kg, Height: 152cm\n- Activity Level: Very Active\n- Target: 2255 calories, 124g protein, 281g carbs, 70g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 39,
"bmr": 1336,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 153,
"target_carbs_g": 298,
"target_daily_calories": 2650,
"target_fat_g": 88,
"target_protein_g": 165,
"tdee": 2305,
"weight_kg": 57
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 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": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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_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: 57kg, Height: 153cm\n- Activity Level: Active\n- Target: 2650 calories, 165g protein, 298g 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\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": 21,
"bmr": 1768,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 199,
"target_carbs_g": 354,
"target_daily_calories": 3151,
"target_fat_g": 105,
"target_protein_g": 196,
"tdee": 2740,
"weight_kg": 79
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"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: 21, Weight: 79kg, Height: 199cm\n- Activity Level: Moderate\n- Target: 3151 calories, 196g protein, 354g carbs, 105g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 24,
"bmr": 1504,
"gender": "male",
"goal": "weight_loss",
"height_cm": 179,
"target_carbs_g": 186,
"target_daily_calories": 1864,
"target_fat_g": 72,
"target_protein_g": 116,
"tdee": 2331,
"weight_kg": 50
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 24, Weight: 50kg, Height: 179cm\n- Activity Level: Moderate\n- Target: 1864 calories, 116g protein, 186g 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 51,
"bmr": 1298,
"gender": "female",
"goal": "weight_loss",
"height_cm": 175,
"target_carbs_g": 179,
"target_daily_calories": 1790,
"target_fat_g": 69,
"target_protein_g": 111,
"tdee": 2239,
"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": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 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": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 51, Weight: 62kg, Height: 175cm\n- Activity Level: Active\n- Target: 1790 calories, 111g protein, 179g 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\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": 42,
"bmr": 1583,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 175,
"target_carbs_g": 281,
"target_daily_calories": 2502,
"target_fat_g": 83,
"target_protein_g": 156,
"tdee": 2176,
"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": 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": 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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 42, Weight: 86kg, Height: 175cm\n- Activity Level: Light\n- Target: 2502 calories, 156g protein, 281g carbs, 83g 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 36,
"bmr": 1353,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 151,
"target_carbs_g": 301,
"target_daily_calories": 2683,
"target_fat_g": 89,
"target_protein_g": 167,
"tdee": 2333,
"weight_kg": 75
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 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: 36, Weight: 75kg, Height: 151cm\n- Activity Level: Active\n- Target: 2683 calories, 167g protein, 301g carbs, 89g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- 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": 34,
"bmr": 1389,
"gender": "male",
"goal": "weight_loss",
"height_cm": 151,
"target_carbs_g": 211,
"target_daily_calories": 2110,
"target_fat_g": 82,
"target_protein_g": 131,
"tdee": 2639,
"weight_kg": 61
} | [
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"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: 34, Weight: 61kg, Height: 151cm\n- Activity Level: Very Active\n- Target: 2110 calories, 131g protein, 211g carbs, 82g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- 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": 61,
"bmr": 1704,
"gender": "female",
"goal": "weight_loss",
"height_cm": 184,
"target_carbs_g": 235,
"target_daily_calories": 2351,
"target_fat_g": 91,
"target_protein_g": 146,
"tdee": 2939,
"weight_kg": 102
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 150,
"carbs": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 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": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
]
| {
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 61, Weight: 102kg, Height: 184cm\n- Activity Level: Active\n- Target: 2351 calories, 146g protein, 235g 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 43,
"bmr": 1326,
"gender": "female",
"goal": "performance",
"height_cm": 186,
"target_carbs_g": 218,
"target_daily_calories": 1750,
"target_fat_g": 54,
"target_protein_g": 96,
"tdee": 1592,
"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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
]
| {
"max_prep_time": 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: 43, Weight: 54kg, Height: 186cm\n- Activity Level: Sedentary\n- Target: 1750 calories, 96g protein, 218g carbs, 54g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 1360,
"gender": "male",
"goal": "performance",
"height_cm": 156,
"target_carbs_g": 224,
"target_daily_calories": 1795,
"target_fat_g": 55,
"target_protein_g": 98,
"tdee": 1632,
"weight_kg": 55
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 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": 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": 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_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: 55kg, Height: 156cm\n- Activity Level: Sedentary\n- Target: 1795 calories, 98g protein, 224g carbs, 55g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "moderate",
"age": 21,
"bmr": 1794,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 192,
"target_carbs_g": 359,
"target_daily_calories": 3197,
"target_fat_g": 106,
"target_protein_g": 199,
"tdee": 2781,
"weight_kg": 86
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 21, Weight: 86kg, Height: 192cm\n- Activity Level: Moderate\n- Target: 3197 calories, 199g protein, 359g carbs, 106g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "active",
"age": 49,
"bmr": 1334,
"gender": "female",
"goal": "maintenance",
"height_cm": 184,
"target_carbs_g": 258,
"target_daily_calories": 2301,
"target_fat_g": 89,
"target_protein_g": 115,
"tdee": 2301,
"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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
]
| [
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 49, Weight: 59kg, Height: 184cm\n- Activity Level: Active\n- Target: 2301 calories, 115g protein, 258g carbs, 89g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
{
"activity_level": "sedentary",
"age": 57,
"bmr": 1292,
"gender": "female",
"goal": "weight_loss",
"height_cm": 190,
"target_carbs_g": 123,
"target_daily_calories": 1239,
"target_fat_g": 48,
"target_protein_g": 77,
"tdee": 1550,
"weight_kg": 55
} | [
{
"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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 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": 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: 55kg, Height: 190cm\n- Activity Level: Sedentary\n- Target: 1239 calories, 77g protein, 123g carbs, 48g 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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 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": 25,
"bmr": 1829,
"gender": "female",
"goal": "performance",
"height_cm": 172,
"target_carbs_g": 389,
"target_daily_calories": 3118,
"target_fat_g": 97,
"target_protein_g": 171,
"tdee": 2835,
"weight_kg": 104
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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_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: 25, Weight: 104kg, Height: 172cm\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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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\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": 27,
"bmr": 1944,
"gender": "male",
"goal": "performance",
"height_cm": 191,
"target_carbs_g": 367,
"target_daily_calories": 2939,
"target_fat_g": 91,
"target_protein_g": 161,
"tdee": 2673,
"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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 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": 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": 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": 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": 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": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 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_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: 27, Weight: 88kg, Height: 191cm\n- Activity Level: Light\n- Target: 2939 calories, 161g protein, 367g 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- 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 27,
"bmr": 1510,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 168,
"target_carbs_g": 336,
"target_daily_calories": 2995,
"target_fat_g": 99,
"target_protein_g": 187,
"tdee": 2605,
"weight_kg": 59
} | [
{
"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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 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_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: 27, Weight: 59kg, Height: 168cm\n- Activity Level: Active\n- Target: 2995 calories, 187g protein, 336g 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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\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": 65,
"bmr": 1130,
"gender": "male",
"goal": "weight_loss",
"height_cm": 152,
"target_carbs_g": 155,
"target_daily_calories": 1559,
"target_fat_g": 60,
"target_protein_g": 97,
"tdee": 1949,
"weight_kg": 50
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 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": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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_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: 65, Weight: 50kg, Height: 152cm\n- Activity Level: Active\n- Target: 1559 calories, 97g protein, 155g carbs, 60g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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\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": 32,
"bmr": 1960,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 156,
"target_carbs_g": 481,
"target_daily_calories": 4282,
"target_fat_g": 142,
"target_protein_g": 267,
"tdee": 3724,
"weight_kg": 114
} | [
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
]
| [
{
"calories": 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": 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": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 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": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 32, Weight: 114kg, Height: 156cm\n- Activity Level: Very Active\n- Target: 4282 calories, 267g protein, 481g carbs, 142g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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 Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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": 25,
"bmr": 2029,
"gender": "male",
"goal": "weight_loss",
"height_cm": 155,
"target_carbs_g": 194,
"target_daily_calories": 1947,
"target_fat_g": 75,
"target_protein_g": 121,
"tdee": 2434,
"weight_kg": 118
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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_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: 25, Weight: 118kg, Height: 155cm\n- Activity Level: Sedentary\n- Target: 1947 calories, 121g protein, 194g carbs, 75g 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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\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": 62,
"bmr": 1979,
"gender": "female",
"goal": "weight_loss",
"height_cm": 200,
"target_carbs_g": 189,
"target_daily_calories": 1899,
"target_fat_g": 73,
"target_protein_g": 118,
"tdee": 2375,
"weight_kg": 120
} | [
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 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": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 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_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: 120kg, Height: 200cm\n- Activity Level: Sedentary\n- Target: 1899 calories, 118g protein, 189g carbs, 73g 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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\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": 1949,
"gender": "male",
"goal": "maintenance",
"height_cm": 163,
"target_carbs_g": 416,
"target_daily_calories": 3702,
"target_fat_g": 143,
"target_protein_g": 185,
"tdee": 3703,
"weight_kg": 105
} | [
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
]
| [
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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"
}
]
| {
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
} | [
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 25, Weight: 105kg, Height: 163cm\n- Activity Level: Very Active\n- Target: 3702 calories, 185g protein, 416g carbs, 143g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
]
|
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