Datasets:
rbgo
/
nutrition-exercise-planner

Dataset card Data Studio Files
xet
Community
1
user_profile
dict
available_slots
list
available_foods
list
available_exercises
list
nutrition_rules
dict
prompt
list
{ "activity_level": "light", "age": 37, "bmr": 1999, "gender": "male", "goal": "maintenance", "height_cm": 179, "target_carbs_g": 309, "target_daily_calories": 2748, "target_fat_g": 106, "target_protein_g": 137, "tdee": 2748, "weight_kg": 106 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 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: 37, Weight: 106kg, Height: 179cm\n- Activity Level: Light\n- Target: 2748 calories, 137g protein, 309g 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- 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": 55, "bmr": 1532, "gender": "male", "goal": "muscle_gain", "height_cm": 162, "target_carbs_g": 342, "target_daily_calories": 3040, "target_fat_g": 101, "target_protein_g": 190, "tdee": 2644, "weight_kg": 79 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 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": 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": 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": 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: 55, Weight: 79kg, Height: 162cm\n- Activity Level: Active\n- Target: 3040 calories, 190g protein, 342g carbs, 101g 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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": 47, "bmr": 1712, "gender": "male", "goal": "performance", "height_cm": 194, "target_carbs_g": 406, "target_daily_calories": 3249, "target_fat_g": 101, "target_protein_g": 178, "tdee": 2954, "weight_kg": 73 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 } ]
[ { "calories_burned": 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: 47, Weight: 73kg, Height: 194cm\n- Activity Level: Active\n- Target: 3249 calories, 178g protein, 406g carbs, 101g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 20, "bmr": 2048, "gender": "male", "goal": "muscle_gain", "height_cm": 194, "target_carbs_g": 317, "target_daily_calories": 2825, "target_fat_g": 94, "target_protein_g": 176, "tdee": 2457, "weight_kg": 93 }
[ { "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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_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: 20, Weight: 93kg, Height: 194cm\n- Activity Level: Sedentary\n- Target: 2825 calories, 176g protein, 317g carbs, 94g 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\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": 42, "bmr": 1422, "gender": "female", "goal": "muscle_gain", "height_cm": 186, "target_carbs_g": 317, "target_daily_calories": 2819, "target_fat_g": 93, "target_protein_g": 176, "tdee": 2452, "weight_kg": 63 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" } ]
{ "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: 63kg, Height: 186cm\n- Activity Level: Active\n- Target: 2819 calories, 176g protein, 317g carbs, 93g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 53, "bmr": 1292, "gender": "female", "goal": "muscle_gain", "height_cm": 174, "target_carbs_g": 229, "target_daily_calories": 2042, "target_fat_g": 68, "target_protein_g": 127, "tdee": 1776, "weight_kg": 63 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 53, Weight: 63kg, Height: 174cm\n- Activity Level: Light\n- Target: 2042 calories, 127g protein, 229g carbs, 68g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 18, "bmr": 1883, "gender": "female", "goal": "maintenance", "height_cm": 159, "target_carbs_g": 365, "target_daily_calories": 3247, "target_fat_g": 126, "target_protein_g": 162, "tdee": 3248, "weight_kg": 114 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 150, "carbs": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 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": 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": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 18, Weight: 114kg, Height: 159cm\n- Activity Level: Active\n- Target: 3247 calories, 162g protein, 365g carbs, 126g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 44, "bmr": 1982, "gender": "female", "goal": "muscle_gain", "height_cm": 194, "target_carbs_g": 397, "target_daily_calories": 3532, "target_fat_g": 117, "target_protein_g": 220, "tdee": 3071, "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": 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": 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": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 } ]
[ { "calories_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: 44, Weight: 115kg, Height: 194cm\n- Activity Level: Moderate\n- Target: 3532 calories, 220g protein, 397g carbs, 117g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 22, "bmr": 1542, "gender": "female", "goal": "weight_loss", "height_cm": 170, "target_carbs_g": 169, "target_daily_calories": 1695, "target_fat_g": 65, "target_protein_g": 105, "tdee": 2120, "weight_kg": 75 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 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": 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: 22, Weight: 75kg, Height: 170cm\n- Activity Level: Light\n- Target: 1695 calories, 105g protein, 169g carbs, 65g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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": 29, "bmr": 1582, "gender": "male", "goal": "weight_loss", "height_cm": 170, "target_carbs_g": 240, "target_daily_calories": 2405, "target_fat_g": 93, "target_protein_g": 150, "tdee": 3007, "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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 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": 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": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 29, Weight: 66kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 2405 calories, 150g protein, 240g carbs, 93g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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\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": 28, "bmr": 2000, "gender": "male", "goal": "weight_loss", "height_cm": 196, "target_carbs_g": 220, "target_daily_calories": 2200, "target_fat_g": 85, "target_protein_g": 137, "tdee": 2750, "weight_kg": 91 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 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: 28, Weight: 91kg, Height: 196cm\n- Activity Level: Light\n- Target: 2200 calories, 137g protein, 220g carbs, 85g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 47, "bmr": 2044, "gender": "female", "goal": "weight_loss", "height_cm": 200, "target_carbs_g": 253, "target_daily_calories": 2534, "target_fat_g": 98, "target_protein_g": 158, "tdee": 3168, "weight_kg": 119 }
[ { "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": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 47, Weight: 119kg, Height: 200cm\n- Activity Level: Moderate\n- Target: 2534 calories, 158g protein, 253g carbs, 98g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 56, "bmr": 2024, "gender": "male", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 405, "target_daily_calories": 3607, "target_fat_g": 120, "target_protein_g": 225, "tdee": 3137, "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": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 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": 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": 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_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 56, Weight: 108kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 3607 calories, 225g protein, 405g carbs, 120g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 37, "bmr": 1810, "gender": "female", "goal": "maintenance", "height_cm": 161, "target_carbs_g": 244, "target_daily_calories": 2172, "target_fat_g": 84, "target_protein_g": 108, "tdee": 2172, "weight_kg": 115 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 37, Weight: 115kg, Height: 161cm\n- Activity Level: Sedentary\n- Target: 2172 calories, 108g protein, 244g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 49, "bmr": 1648, "gender": "female", "goal": "weight_loss", "height_cm": 199, "target_carbs_g": 158, "target_daily_calories": 1581, "target_fat_g": 61, "target_protein_g": 98, "tdee": 1977, "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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 150, "carbs": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 49, Weight: 81kg, Height: 199cm\n- Activity Level: Sedentary\n- Target: 1581 calories, 98g protein, 158g carbs, 61g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 22, "bmr": 1429, "gender": "female", "goal": "maintenance", "height_cm": 184, "target_carbs_g": 305, "target_daily_calories": 2715, "target_fat_g": 105, "target_protein_g": 135, "tdee": 2715, "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": 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": 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": 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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 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": 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_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: 22, Weight: 55kg, Height: 184cm\n- Activity Level: Very Active\n- Target: 2715 calories, 135g protein, 305g carbs, 105g 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 51, "bmr": 1848, "gender": "male", "goal": "maintenance", "height_cm": 198, "target_carbs_g": 285, "target_daily_calories": 2540, "target_fat_g": 98, "target_protein_g": 127, "tdee": 2540, "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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 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": 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": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 51, Weight: 86kg, Height: 198cm\n- Activity Level: Light\n- Target: 2540 calories, 127g protein, 285g 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 19, "bmr": 2109, "gender": "male", "goal": "muscle_gain", "height_cm": 187, "target_carbs_g": 518, "target_daily_calories": 4607, "target_fat_g": 153, "target_protein_g": 287, "tdee": 4007, "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": 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": 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": 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": 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": 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_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: 19, Weight: 103kg, Height: 187cm\n- Activity Level: Very Active\n- Target: 4607 calories, 287g protein, 518g carbs, 153g 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- 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- 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- 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- 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- 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\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": 24, "bmr": 1650, "gender": "female", "goal": "performance", "height_cm": 157, "target_carbs_g": 431, "target_daily_calories": 3449, "target_fat_g": 107, "target_protein_g": 189, "tdee": 3135, "weight_kg": 95 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 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": 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": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 24, Weight: 95kg, Height: 157cm\n- Activity Level: Very Active\n- Target: 3449 calories, 189g protein, 431g carbs, 107g 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- 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- 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 20, "bmr": 1499, "gender": "male", "goal": "muscle_gain", "height_cm": 175, "target_carbs_g": 232, "target_daily_calories": 2068, "target_fat_g": 68, "target_protein_g": 129, "tdee": 1798, "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": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 20, Weight: 50kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 2068 calories, 129g protein, 232g carbs, 68g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- 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- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 51, "bmr": 1744, "gender": "male", "goal": "performance", "height_cm": 159, "target_carbs_g": 455, "target_daily_calories": 3644, "target_fat_g": 113, "target_protein_g": 200, "tdee": 3313, "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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 0, "fat": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 51, Weight: 100kg, Height: 159cm\n- Activity Level: Very Active\n- Target: 3644 calories, 200g protein, 455g carbs, 113g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 21, "bmr": 1690, "gender": "male", "goal": "weight_loss", "height_cm": 176, "target_carbs_g": 209, "target_daily_calories": 2095, "target_fat_g": 81, "target_protein_g": 130, "tdee": 2620, "weight_kg": 69 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 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": 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" } ]
{ "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: 21, Weight: 69kg, Height: 176cm\n- Activity Level: Moderate\n- Target: 2095 calories, 130g protein, 209g carbs, 81g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat 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\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": 19, "bmr": 1729, "gender": "male", "goal": "performance", "height_cm": 155, "target_carbs_g": 285, "target_daily_calories": 2281, "target_fat_g": 70, "target_protein_g": 125, "tdee": 2074, "weight_kg": 85 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 120, "carbs": 0, "fat": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 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": 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": 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: 19, Weight: 85kg, Height: 155cm\n- Activity Level: Sedentary\n- Target: 2281 calories, 125g protein, 285g carbs, 70g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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": "very_active", "age": 56, "bmr": 1026, "gender": "female", "goal": "muscle_gain", "height_cm": 150, "target_carbs_g": 252, "target_daily_calories": 2242, "target_fat_g": 74, "target_protein_g": 140, "tdee": 1950, "weight_kg": 53 }
[ { "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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 } ]
[ { "calories_burned": 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: 56, Weight: 53kg, Height: 150cm\n- Activity Level: Very Active\n- Target: 2242 calories, 140g protein, 252g carbs, 74g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- 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": 42, "bmr": 1818, "gender": "male", "goal": "muscle_gain", "height_cm": 162, "target_carbs_g": 446, "target_daily_calories": 3971, "target_fat_g": 132, "target_protein_g": 248, "tdee": 3453, "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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 80, "carbs": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 42, Weight: 101kg, Height: 162cm\n- Activity Level: Very Active\n- Target: 3971 calories, 248g protein, 446g 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- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 33, "bmr": 1981, "gender": "male", "goal": "muscle_gain", "height_cm": 157, "target_carbs_g": 352, "target_daily_calories": 3132, "target_fat_g": 104, "target_protein_g": 195, "tdee": 2724, "weight_kg": 116 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 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": 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": 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: 33, Weight: 116kg, Height: 157cm\n- Activity Level: Light\n- Target: 3132 calories, 195g protein, 352g carbs, 104g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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 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- 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- 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": "light", "age": 19, "bmr": 1672, "gender": "female", "goal": "weight_loss", "height_cm": 190, "target_carbs_g": 183, "target_daily_calories": 1838, "target_fat_g": 71, "target_protein_g": 114, "tdee": 2298, "weight_kg": 74 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "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: 74kg, Height: 190cm\n- Activity Level: Light\n- Target: 1838 calories, 114g protein, 183g carbs, 71g 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- 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": 54, "bmr": 1453, "gender": "female", "goal": "performance", "height_cm": 191, "target_carbs_g": 379, "target_daily_calories": 3036, "target_fat_g": 94, "target_protein_g": 166, "tdee": 2760, "weight_kg": 69 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 } ]
[ { "calories_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: 54, Weight: 69kg, Height: 191cm\n- Activity Level: Very Active\n- Target: 3036 calories, 166g protein, 379g 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 30, "bmr": 1738, "gender": "male", "goal": "weight_loss", "height_cm": 154, "target_carbs_g": 264, "target_daily_calories": 2641, "target_fat_g": 102, "target_protein_g": 165, "tdee": 3301, "weight_kg": 92 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "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: 30, Weight: 92kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 2641 calories, 165g protein, 264g 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 47, "bmr": 1425, "gender": "male", "goal": "performance", "height_cm": 156, "target_carbs_g": 337, "target_daily_calories": 2703, "target_fat_g": 84, "target_protein_g": 148, "tdee": 2458, "weight_kg": 68 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 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": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 200, "carbs": 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": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 0, "fat": 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": 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: 47, Weight: 68kg, Height: 156cm\n- Activity Level: Active\n- Target: 2703 calories, 148g protein, 337g carbs, 84g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- 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": "active", "age": 45, "bmr": 1924, "gender": "male", "goal": "performance", "height_cm": 199, "target_carbs_g": 456, "target_daily_calories": 3650, "target_fat_g": 113, "target_protein_g": 200, "tdee": 3318, "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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 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: 45, Weight: 90kg, Height: 199cm\n- Activity Level: Active\n- Target: 3650 calories, 200g protein, 456g carbs, 113g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 53, "bmr": 1871, "gender": "male", "goal": "weight_loss", "height_cm": 197, "target_carbs_g": 179, "target_daily_calories": 1796, "target_fat_g": 69, "target_protein_g": 112, "tdee": 2246, "weight_kg": 90 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 80, "carbs": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 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": 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_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: 53, Weight: 90kg, Height: 197cm\n- Activity Level: Sedentary\n- Target: 1796 calories, 112g protein, 179g carbs, 69g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- 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- 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\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": 42, "bmr": 2142, "gender": "male", "goal": "muscle_gain", "height_cm": 198, "target_carbs_g": 478, "target_daily_calories": 4250, "target_fat_g": 141, "target_protein_g": 265, "tdee": 3696, "weight_kg": 111 }
[ { "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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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_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: 111kg, Height: 198cm\n- Activity Level: Active\n- Target: 4250 calories, 265g protein, 478g carbs, 141g 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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\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": 48, "bmr": 1486, "gender": "male", "goal": "weight_loss", "height_cm": 181, "target_carbs_g": 225, "target_daily_calories": 2259, "target_fat_g": 87, "target_protein_g": 141, "tdee": 2824, "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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 0, "fat": 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": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 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": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 48, Weight: 59kg, Height: 181cm\n- Activity Level: Very Active\n- Target: 2259 calories, 141g protein, 225g carbs, 87g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 35, "bmr": 1412, "gender": "female", "goal": "maintenance", "height_cm": 190, "target_carbs_g": 218, "target_daily_calories": 1940, "target_fat_g": 75, "target_protein_g": 97, "tdee": 1941, "weight_kg": 56 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 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": 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": 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": 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": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 35, Weight: 56kg, Height: 190cm\n- Activity Level: Light\n- Target: 1940 calories, 97g protein, 218g carbs, 75g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 50, "bmr": 1344, "gender": "male", "goal": "muscle_gain", "height_cm": 155, "target_carbs_g": 299, "target_daily_calories": 2665, "target_fat_g": 88, "target_protein_g": 166, "tdee": 2318, "weight_kg": 62 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 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": 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": 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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 50, Weight: 62kg, Height: 155cm\n- Activity Level: Active\n- Target: 2665 calories, 166g protein, 299g carbs, 88g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 19, "bmr": 1659, "gender": "female", "goal": "maintenance", "height_cm": 172, "target_carbs_g": 321, "target_daily_calories": 2861, "target_fat_g": 111, "target_protein_g": 143, "tdee": 2862, "weight_kg": 84 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 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": 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": 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": 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": 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": 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" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 19, Weight: 84kg, Height: 172cm\n- Activity Level: Active\n- Target: 2861 calories, 143g protein, 321g 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- 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein 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- 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- 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- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 55, "bmr": 1586, "gender": "male", "goal": "maintenance", "height_cm": 193, "target_carbs_g": 307, "target_daily_calories": 2736, "target_fat_g": 106, "target_protein_g": 136, "tdee": 2736, "weight_kg": 65 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 200, "carbs": 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": 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": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 150, "carbs": 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": 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": 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": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 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: 55, Weight: 65kg, Height: 193cm\n- Activity Level: Active\n- Target: 2736 calories, 136g protein, 307g carbs, 106g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 21, "bmr": 1592, "gender": "female", "goal": "muscle_gain", "height_cm": 198, "target_carbs_g": 355, "target_daily_calories": 3157, "target_fat_g": 105, "target_protein_g": 197, "tdee": 2745, "weight_kg": 62 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 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": 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": 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": 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": 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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "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: 62kg, Height: 198cm\n- Activity Level: Active\n- Target: 3157 calories, 197g protein, 355g carbs, 105g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- 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": 48, "bmr": 1828, "gender": "male", "goal": "maintenance", "height_cm": 178, "target_carbs_g": 354, "target_daily_calories": 3152, "target_fat_g": 122, "target_protein_g": 157, "tdee": 3152, "weight_kg": 95 }
[ { "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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 120, "carbs": 0, "fat": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 48, Weight: 95kg, Height: 178cm\n- Activity Level: Active\n- Target: 3152 calories, 157g protein, 354g carbs, 122g 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\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": 62, "bmr": 1733, "gender": "female", "goal": "weight_loss", "height_cm": 175, "target_carbs_g": 239, "target_daily_calories": 2391, "target_fat_g": 92, "target_protein_g": 149, "tdee": 2989, "weight_kg": 111 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 62, Weight: 111kg, Height: 175cm\n- Activity Level: Active\n- Target: 2391 calories, 149g protein, 239g carbs, 92g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 51, "bmr": 1801, "gender": "male", "goal": "performance", "height_cm": 157, "target_carbs_g": 340, "target_daily_calories": 2724, "target_fat_g": 84, "target_protein_g": 149, "tdee": 2477, "weight_kg": 107 }
[ { "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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 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": 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_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: 51, Weight: 107kg, Height: 157cm\n- Activity Level: Light\n- Target: 2724 calories, 149g protein, 340g 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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\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": 43, "bmr": 1902, "gender": "female", "goal": "performance", "height_cm": 182, "target_carbs_g": 359, "target_daily_calories": 2876, "target_fat_g": 89, "target_protein_g": 158, "tdee": 2615, "weight_kg": 114 }
[ { "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": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 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": 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" } ]
{ "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: 114kg, Height: 182cm\n- Activity Level: Light\n- Target: 2876 calories, 158g protein, 359g carbs, 89g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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\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": 40, "bmr": 1739, "gender": "male", "goal": "performance", "height_cm": 159, "target_carbs_g": 370, "target_daily_calories": 2964, "target_fat_g": 92, "target_protein_g": 163, "tdee": 2695, "weight_kg": 94 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 } ]
[ { "calories_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: 40, Weight: 94kg, Height: 159cm\n- Activity Level: Moderate\n- Target: 2964 calories, 163g protein, 370g carbs, 92g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\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": 25, "bmr": 2198, "gender": "male", "goal": "maintenance", "height_cm": 182, "target_carbs_g": 296, "target_daily_calories": 2637, "target_fat_g": 102, "target_protein_g": 131, "tdee": 2637, "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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 150, "carbs": 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": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 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_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: 118kg, Height: 182cm\n- Activity Level: Sedentary\n- Target: 2637 calories, 131g protein, 296g 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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\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": 41, "bmr": 1889, "gender": "male", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 464, "target_daily_calories": 4126, "target_fat_g": 137, "target_protein_g": 257, "tdee": 3589, "weight_kg": 87 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 100, "carbs": 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": 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": 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": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 41, Weight: 87kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 4126 calories, 257g protein, 464g carbs, 137g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n\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": 27, "bmr": 1523, "gender": "female", "goal": "maintenance", "height_cm": 187, "target_carbs_g": 265, "target_daily_calories": 2360, "target_fat_g": 91, "target_protein_g": 118, "tdee": 2360, "weight_kg": 65 }
[ { "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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 200, "carbs": 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": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 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: 27, Weight: 65kg, Height: 187cm\n- Activity Level: Moderate\n- Target: 2360 calories, 118g protein, 265g 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- 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- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 20, "bmr": 1444, "gender": "male", "goal": "performance", "height_cm": 163, "target_carbs_g": 342, "target_daily_calories": 2739, "target_fat_g": 85, "target_protein_g": 150, "tdee": 2490, "weight_kg": 52 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 20, Weight: 52kg, Height: 163cm\n- Activity Level: Active\n- Target: 2739 calories, 150g protein, 342g carbs, 85g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 21, "bmr": 1710, "gender": "male", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 381, "target_daily_calories": 3392, "target_fat_g": 113, "target_protein_g": 212, "tdee": 2950, "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": 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": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 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": 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": 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": 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": 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: 152cm\n- Activity Level: Active\n- Target: 3392 calories, 212g protein, 381g carbs, 113g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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": 53, "bmr": 1572, "gender": "male", "goal": "weight_loss", "height_cm": 194, "target_carbs_g": 217, "target_daily_calories": 2170, "target_fat_g": 84, "target_protein_g": 135, "tdee": 2713, "weight_kg": 62 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 53, Weight: 62kg, Height: 194cm\n- Activity Level: Active\n- Target: 2170 calories, 135g protein, 217g 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- 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": 22, "bmr": 1386, "gender": "female", "goal": "performance", "height_cm": 150, "target_carbs_g": 262, "target_daily_calories": 2097, "target_fat_g": 65, "target_protein_g": 115, "tdee": 1906, "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": 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": 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": 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": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 100, "carbs": 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": 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": 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_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: 22, Weight: 72kg, Height: 150cm\n- Activity Level: Light\n- Target: 2097 calories, 115g protein, 262g carbs, 65g 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- 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- 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 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 47, "bmr": 1934, "gender": "female", "goal": "maintenance", "height_cm": 184, "target_carbs_g": 261, "target_daily_calories": 2320, "target_fat_g": 90, "target_protein_g": 116, "tdee": 2321, "weight_kg": 118 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 47, Weight: 118kg, Height: 184cm\n- Activity Level: Sedentary\n- Target: 2320 calories, 116g protein, 261g carbs, 90g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 65, "bmr": 1801, "gender": "male", "goal": "performance", "height_cm": 181, "target_carbs_g": 427, "target_daily_calories": 3417, "target_fat_g": 106, "target_protein_g": 187, "tdee": 3107, "weight_kg": 99 }
[ { "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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 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": 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": 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": 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_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: 65, Weight: 99kg, Height: 181cm\n- Activity Level: Active\n- Target: 3417 calories, 187g protein, 427g 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- 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- 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- 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 Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 40, "bmr": 1702, "gender": "male", "goal": "performance", "height_cm": 174, "target_carbs_g": 280, "target_daily_calories": 2247, "target_fat_g": 69, "target_protein_g": 123, "tdee": 2043, "weight_kg": 81 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 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": 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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "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: 40, Weight: 81kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 2247 calories, 123g protein, 280g carbs, 69g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- 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": 36, "bmr": 1303, "gender": "female", "goal": "weight_loss", "height_cm": 175, "target_carbs_g": 161, "target_daily_calories": 1615, "target_fat_g": 62, "target_protein_g": 100, "tdee": 2019, "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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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": 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": 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": 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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 36, Weight: 55kg, Height: 175cm\n- Activity Level: Moderate\n- Target: 1615 calories, 100g protein, 161g carbs, 62g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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- 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- 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- 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- 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- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 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": 29, "bmr": 1498, "gender": "female", "goal": "muscle_gain", "height_cm": 167, "target_carbs_g": 368, "target_daily_calories": 3272, "target_fat_g": 109, "target_protein_g": 204, "tdee": 2846, "weight_kg": 76 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 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": 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": 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_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 29, Weight: 76kg, Height: 167cm\n- Activity Level: Very Active\n- Target: 3272 calories, 204g protein, 368g 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 65, "bmr": 1526, "gender": "female", "goal": "maintenance", "height_cm": 154, "target_carbs_g": 296, "target_daily_calories": 2633, "target_fat_g": 102, "target_protein_g": 131, "tdee": 2633, "weight_kg": 105 }
[ { "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": 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": 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": 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": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 120, "carbs": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 65, Weight: 105kg, Height: 154cm\n- Activity Level: Active\n- Target: 2633 calories, 131g protein, 296g carbs, 102g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 60, "bmr": 1738, "gender": "male", "goal": "weight_loss", "height_cm": 178, "target_carbs_g": 191, "target_daily_calories": 1911, "target_fat_g": 74, "target_protein_g": 119, "tdee": 2389, "weight_kg": 92 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 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": 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": 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_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: 60, Weight: 92kg, Height: 178cm\n- Activity Level: Light\n- Target: 1911 calories, 119g protein, 191g carbs, 74g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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\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": 33, "bmr": 1326, "gender": "female", "goal": "performance", "height_cm": 170, "target_carbs_g": 346, "target_daily_calories": 2772, "target_fat_g": 86, "target_protein_g": 152, "tdee": 2520, "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": 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": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 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_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: 33, Weight: 59kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 2772 calories, 152g protein, 346g carbs, 86g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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\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": 60, "bmr": 1759, "gender": "male", "goal": "weight_loss", "height_cm": 151, "target_carbs_g": 168, "target_daily_calories": 1688, "target_fat_g": 65, "target_protein_g": 105, "tdee": 2110, "weight_kg": 111 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 80, "carbs": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "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: 60, Weight: 111kg, Height: 151cm\n- Activity Level: Sedentary\n- Target: 1688 calories, 105g protein, 168g carbs, 65g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 22, "bmr": 1440, "gender": "male", "goal": "performance", "height_cm": 156, "target_carbs_g": 341, "target_daily_calories": 2732, "target_fat_g": 84, "target_protein_g": 150, "tdee": 2484, "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": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 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": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "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: 57kg, Height: 156cm\n- Activity Level: Active\n- Target: 2732 calories, 150g protein, 341g 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 65, "bmr": 1108, "gender": "female", "goal": "weight_loss", "height_cm": 159, "target_carbs_g": 106, "target_daily_calories": 1063, "target_fat_g": 41, "target_protein_g": 66, "tdee": 1329, "weight_kg": 60 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 140, "carbs": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 } ]
[ { "calories_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: 65, Weight: 60kg, Height: 159cm\n- Activity Level: Sedentary\n- Target: 1063 calories, 66g protein, 106g carbs, 41g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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 Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 44, "bmr": 1353, "gender": "female", "goal": "muscle_gain", "height_cm": 183, "target_carbs_g": 271, "target_daily_calories": 2411, "target_fat_g": 80, "target_protein_g": 150, "tdee": 2097, "weight_kg": 59 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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" } ]
{ "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: 44, Weight: 59kg, Height: 183cm\n- Activity Level: Moderate\n- Target: 2411 calories, 150g protein, 271g 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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\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": 54, "bmr": 1775, "gender": "female", "goal": "maintenance", "height_cm": 161, "target_carbs_g": 309, "target_daily_calories": 2751, "target_fat_g": 106, "target_protein_g": 137, "tdee": 2752, "weight_kg": 120 }
[ { "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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 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": 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": 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": 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_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: 54, Weight: 120kg, Height: 161cm\n- Activity Level: Moderate\n- Target: 2751 calories, 137g protein, 309g carbs, 106g 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 20, "bmr": 1408, "gender": "male", "goal": "weight_loss", "height_cm": 154, "target_carbs_g": 135, "target_daily_calories": 1351, "target_fat_g": 52, "target_protein_g": 84, "tdee": 1689, "weight_kg": 54 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 } ]
[ { "calories_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: 20, Weight: 54kg, Height: 154cm\n- Activity Level: Sedentary\n- Target: 1351 calories, 84g protein, 135g 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\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": 50, "bmr": 1914, "gender": "male", "goal": "weight_loss", "height_cm": 195, "target_carbs_g": 183, "target_daily_calories": 1837, "target_fat_g": 71, "target_protein_g": 114, "tdee": 2296, "weight_kg": 94 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 50, Weight: 94kg, Height: 195cm\n- Activity Level: Sedentary\n- Target: 1837 calories, 114g protein, 183g carbs, 71g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 51, "bmr": 1395, "gender": "female", "goal": "performance", "height_cm": 165, "target_carbs_g": 330, "target_daily_calories": 2647, "target_fat_g": 82, "target_protein_g": 145, "tdee": 2407, "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": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 80, "carbs": 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": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 51, Weight: 78kg, Height: 165cm\n- Activity Level: Active\n- Target: 2647 calories, 145g protein, 330g 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- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 48, "bmr": 1723, "gender": "female", "goal": "performance", "height_cm": 151, "target_carbs_g": 408, "target_daily_calories": 3268, "target_fat_g": 101, "target_protein_g": 179, "tdee": 2972, "weight_kg": 118 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 200, "carbs": 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": 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": 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": 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_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: 48, Weight: 118kg, Height: 151cm\n- Activity Level: Active\n- Target: 3268 calories, 179g protein, 408g carbs, 101g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 39, "bmr": 1686, "gender": "female", "goal": "performance", "height_cm": 178, "target_carbs_g": 359, "target_daily_calories": 2875, "target_fat_g": 89, "target_protein_g": 158, "tdee": 2614, "weight_kg": 93 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 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": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_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: 39, Weight: 93kg, Height: 178cm\n- Activity Level: Moderate\n- Target: 2875 calories, 158g protein, 359g carbs, 89g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 35, "bmr": 1975, "gender": "male", "goal": "performance", "height_cm": 156, "target_carbs_g": 373, "target_daily_calories": 2987, "target_fat_g": 92, "target_protein_g": 164, "tdee": 2716, "weight_kg": 117 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 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": 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": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 35, Weight: 117kg, Height: 156cm\n- Activity Level: Light\n- Target: 2987 calories, 164g protein, 373g carbs, 92g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- 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": 41, "bmr": 1304, "gender": "male", "goal": "performance", "height_cm": 159, "target_carbs_g": 277, "target_daily_calories": 2222, "target_fat_g": 69, "target_protein_g": 122, "tdee": 2021, "weight_kg": 51 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 120, "carbs": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 200, "carbs": 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": 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_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: 41, Weight: 51kg, Height: 159cm\n- Activity Level: Moderate\n- Target: 2222 calories, 122g protein, 277g 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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- 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\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": 44, "bmr": 1762, "gender": "male", "goal": "weight_loss", "height_cm": 182, "target_carbs_g": 243, "target_daily_calories": 2432, "target_fat_g": 94, "target_protein_g": 152, "tdee": 3040, "weight_kg": 84 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 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": 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": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 } ]
[ { "calories_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: 44, Weight: 84kg, Height: 182cm\n- Activity Level: Active\n- Target: 2432 calories, 152g protein, 243g carbs, 94g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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- 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 Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\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": 36, "bmr": 1570, "gender": "male", "goal": "maintenance", "height_cm": 196, "target_carbs_g": 335, "target_daily_calories": 2983, "target_fat_g": 116, "target_protein_g": 149, "tdee": 2983, "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": 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": 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": 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": 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": 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": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 36, Weight: 52kg, Height: 196cm\n- Activity Level: Very Active\n- Target: 2983 calories, 149g protein, 335g 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- 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- 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- 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- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 21, "bmr": 2041, "gender": "male", "goal": "maintenance", "height_cm": 157, "target_carbs_g": 396, "target_daily_calories": 3521, "target_fat_g": 136, "target_protein_g": 176, "tdee": 3521, "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": 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": 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": 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": 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": 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": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 21, Weight: 116kg, Height: 157cm\n- Activity Level: Active\n- Target: 3521 calories, 176g protein, 396g carbs, 136g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\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": 54, "bmr": 1818, "gender": "female", "goal": "performance", "height_cm": 195, "target_carbs_g": 343, "target_daily_calories": 2749, "target_fat_g": 85, "target_protein_g": 151, "tdee": 2499, "weight_kg": 103 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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": 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": 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": 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": 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" } ]
{ "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: 103kg, Height: 195cm\n- Activity Level: Light\n- Target: 2749 calories, 151g protein, 343g carbs, 85g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- 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- 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\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": 1416, "gender": "female", "goal": "muscle_gain", "height_cm": 162, "target_carbs_g": 283, "target_daily_calories": 2524, "target_fat_g": 84, "target_protein_g": 157, "tdee": 2196, "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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 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": 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": 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": 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_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: 21, Weight: 67kg, Height: 162cm\n- Activity Level: Moderate\n- Target: 2524 calories, 157g protein, 283g carbs, 84g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 20, "bmr": 1952, "gender": "female", "goal": "performance", "height_cm": 178, "target_carbs_g": 368, "target_daily_calories": 2951, "target_fat_g": 91, "target_protein_g": 162, "tdee": 2683, "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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 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_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: 110kg, Height: 178cm\n- Activity Level: Light\n- Target: 2951 calories, 162g protein, 368g carbs, 91g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- 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\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": 44, "bmr": 2209, "gender": "male", "goal": "maintenance", "height_cm": 199, "target_carbs_g": 385, "target_daily_calories": 3423, "target_fat_g": 133, "target_protein_g": 171, "tdee": 3424, "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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 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": 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: 44, Weight: 118kg, Height: 199cm\n- Activity Level: Moderate\n- Target: 3423 calories, 171g protein, 385g carbs, 133g 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- 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- 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- 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": "light", "age": 31, "bmr": 1745, "gender": "female", "goal": "muscle_gain", "height_cm": 189, "target_carbs_g": 310, "target_daily_calories": 2759, "target_fat_g": 91, "target_protein_g": 172, "tdee": 2400, "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": 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": 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": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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_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: 31, Weight: 88kg, Height: 189cm\n- Activity Level: Light\n- Target: 2759 calories, 172g protein, 310g 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- 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- 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- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 50, "bmr": 1382, "gender": "male", "goal": "weight_loss", "height_cm": 158, "target_carbs_g": 171, "target_daily_calories": 1714, "target_fat_g": 66, "target_protein_g": 107, "tdee": 2143, "weight_kg": 64 }
[ { "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": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 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_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: 64kg, Height: 158cm\n- Activity Level: Moderate\n- Target: 1714 calories, 107g protein, 171g 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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\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": 1548, "gender": "male", "goal": "maintenance", "height_cm": 162, "target_carbs_g": 208, "target_daily_calories": 1857, "target_fat_g": 72, "target_protein_g": 92, "tdee": 1857, "weight_kg": 74 }
[ { "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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 } ]
[ { "calories_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: 42, Weight: 74kg, Height: 162cm\n- Activity Level: Sedentary\n- Target: 1857 calories, 92g protein, 208g carbs, 72g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 48, "bmr": 1252, "gender": "female", "goal": "performance", "height_cm": 170, "target_carbs_g": 236, "target_daily_calories": 1892, "target_fat_g": 58, "target_protein_g": 104, "tdee": 1721, "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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 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": 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": 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": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 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_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: 48, Weight: 59kg, Height: 170cm\n- Activity Level: Light\n- Target: 1892 calories, 104g protein, 236g 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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\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": 47, "bmr": 1924, "gender": "male", "goal": "muscle_gain", "height_cm": 159, "target_carbs_g": 429, "target_daily_calories": 3816, "target_fat_g": 127, "target_protein_g": 238, "tdee": 3318, "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": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 47, Weight: 116kg, Height: 159cm\n- Activity Level: Active\n- Target: 3816 calories, 238g protein, 429g carbs, 127g 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\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": 57, "bmr": 1455, "gender": "male", "goal": "weight_loss", "height_cm": 196, "target_carbs_g": 180, "target_daily_calories": 1804, "target_fat_g": 70, "target_protein_g": 112, "tdee": 2255, "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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 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_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: 51kg, Height: 196cm\n- Activity Level: Moderate\n- Target: 1804 calories, 112g protein, 180g carbs, 70g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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\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": 49, "bmr": 2048, "gender": "male", "goal": "maintenance", "height_cm": 190, "target_carbs_g": 276, "target_daily_calories": 2457, "target_fat_g": 95, "target_protein_g": 122, "tdee": 2457, "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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 140, "carbs": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 49, Weight: 110kg, Height: 190cm\n- Activity Level: Sedentary\n- Target: 2457 calories, 122g protein, 276g carbs, 95g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 40, "bmr": 1886, "gender": "female", "goal": "performance", "height_cm": 190, "target_carbs_g": 402, "target_daily_calories": 3216, "target_fat_g": 100, "target_protein_g": 176, "tdee": 2924, "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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 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": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_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: 40, Weight: 106kg, Height: 190cm\n- Activity Level: Moderate\n- Target: 3216 calories, 176g protein, 402g carbs, 100g 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\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": 39, "bmr": 1542, "gender": "male", "goal": "performance", "height_cm": 170, "target_carbs_g": 328, "target_daily_calories": 2629, "target_fat_g": 81, "target_protein_g": 144, "tdee": 2391, "weight_kg": 67 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 150, "carbs": 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": 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": 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: 39, Weight: 67kg, Height: 170cm\n- Activity Level: Moderate\n- Target: 2629 calories, 144g protein, 328g carbs, 81g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- 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": "moderate", "age": 41, "bmr": 1495, "gender": "female", "goal": "weight_loss", "height_cm": 197, "target_carbs_g": 185, "target_daily_calories": 1854, "target_fat_g": 72, "target_protein_g": 115, "tdee": 2318, "weight_kg": 63 }
[ { "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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 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": 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": 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": 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": 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": 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": 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": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 41, Weight: 63kg, Height: 197cm\n- Activity Level: Moderate\n- Target: 1854 calories, 115g protein, 185g 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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 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- 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- 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 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": 32, "bmr": 1492, "gender": "male", "goal": "maintenance", "height_cm": 182, "target_carbs_g": 289, "target_daily_calories": 2574, "target_fat_g": 100, "target_protein_g": 128, "tdee": 2575, "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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 } ]
[ { "calories_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: 182cm\n- Activity Level: Active\n- Target: 2574 calories, 128g protein, 289g carbs, 100g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 61, "bmr": 1612, "gender": "male", "goal": "weight_loss", "height_cm": 170, "target_carbs_g": 222, "target_daily_calories": 2225, "target_fat_g": 86, "target_protein_g": 139, "tdee": 2782, "weight_kg": 85 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 } ]
[ { "calories_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: 61, Weight: 85kg, Height: 170cm\n- Activity Level: Active\n- Target: 2225 calories, 139g protein, 222g 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\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": 40, "bmr": 1710, "gender": "female", "goal": "muscle_gain", "height_cm": 157, "target_carbs_g": 304, "target_daily_calories": 2704, "target_fat_g": 90, "target_protein_g": 169, "tdee": 2352, "weight_kg": 109 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 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": 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": 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_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 40, Weight: 109kg, Height: 157cm\n- Activity Level: Light\n- Target: 2704 calories, 169g protein, 304g carbs, 90g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 29, "bmr": 1433, "gender": "female", "goal": "weight_loss", "height_cm": 187, "target_carbs_g": 197, "target_daily_calories": 1977, "target_fat_g": 76, "target_protein_g": 123, "tdee": 2471, "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": 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": 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": 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": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "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: 29, Weight: 57kg, Height: 187cm\n- Activity Level: Active\n- Target: 1977 calories, 123g protein, 197g carbs, 76g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 30, "bmr": 1754, "gender": "male", "goal": "muscle_gain", "height_cm": 155, "target_carbs_g": 351, "target_daily_calories": 3126, "target_fat_g": 104, "target_protein_g": 195, "tdee": 2718, "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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 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": 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: 30, Weight: 93kg, Height: 155cm\n- Activity Level: Moderate\n- Target: 3126 calories, 195g protein, 351g 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 53, "bmr": 1541, "gender": "male", "goal": "weight_loss", "height_cm": 197, "target_carbs_g": 169, "target_daily_calories": 1695, "target_fat_g": 65, "target_protein_g": 105, "tdee": 2119, "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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 53, Weight: 57kg, Height: 197cm\n- Activity Level: Light\n- Target: 1695 calories, 105g protein, 169g carbs, 65g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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\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": 54, "bmr": 1839, "gender": "female", "goal": "weight_loss", "height_cm": 176, "target_carbs_g": 202, "target_daily_calories": 2022, "target_fat_g": 78, "target_protein_g": 126, "tdee": 2529, "weight_kg": 117 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 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": 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": 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": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 54, Weight: 117kg, Height: 176cm\n- Activity Level: Light\n- Target: 2022 calories, 126g protein, 202g 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 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": 39, "bmr": 1775, "gender": "male", "goal": "muscle_gain", "height_cm": 180, "target_carbs_g": 436, "target_daily_calories": 3878, "target_fat_g": 129, "target_protein_g": 242, "tdee": 3372, "weight_kg": 84 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 39, Weight: 84kg, Height: 180cm\n- Activity Level: Very Active\n- Target: 3878 calories, 242g protein, 436g 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 64, "bmr": 1386, "gender": "male", "goal": "performance", "height_cm": 189, "target_carbs_g": 228, "target_daily_calories": 1829, "target_fat_g": 56, "target_protein_g": 100, "tdee": 1664, "weight_kg": 52 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 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": 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_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: 64, Weight: 52kg, Height: 189cm\n- Activity Level: Sedentary\n- Target: 1829 calories, 100g protein, 228g carbs, 56g 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- 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 48, "bmr": 1463, "gender": "female", "goal": "weight_loss", "height_cm": 191, "target_carbs_g": 201, "target_daily_calories": 2018, "target_fat_g": 78, "target_protein_g": 126, "tdee": 2523, "weight_kg": 67 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_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: 48, Weight: 67kg, Height: 191cm\n- Activity Level: Active\n- Target: 2018 calories, 126g protein, 201g 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- 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- 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- 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- 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- 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\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": 49, "bmr": 1409, "gender": "female", "goal": "weight_loss", "height_cm": 188, "target_carbs_g": 135, "target_daily_calories": 1352, "target_fat_g": 52, "target_protein_g": 84, "tdee": 1691, "weight_kg": 64 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 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": 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": 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_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: 49, Weight: 64kg, Height: 188cm\n- Activity Level: Sedentary\n- Target: 1352 calories, 84g protein, 135g carbs, 52g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 23, "bmr": 1942, "gender": "female", "goal": "weight_loss", "height_cm": 166, "target_carbs_g": 213, "target_daily_calories": 2135, "target_fat_g": 83, "target_protein_g": 133, "tdee": 2670, "weight_kg": 118 }
[ { "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": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 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": 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": 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": 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": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 23, Weight: 118kg, Height: 166cm\n- Activity Level: Light\n- Target: 2135 calories, 133g protein, 213g carbs, 83g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 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" } ]