user_profile
dict
available_slots
list
available_foods
list
available_exercises
list
nutrition_rules
dict
prompt
list
{ "activity_level": "sedentary", "age": 44, "bmr": 1559, "gender": "male", "goal": "muscle_gain", "height_cm": 191, "target_carbs_g": 241, "target_daily_calories": 2151, "target_fat_g": 71, "target_protein_g": 134, "tdee": 1870, "weight_kg": 58 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 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": 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": 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": 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": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 44, Weight: 58kg, Height: 191cm\n- Activity Level: Sedentary\n- Target: 2151 calories, 134g protein, 241g carbs, 71g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 57, "bmr": 1489, "gender": "male", "goal": "performance", "height_cm": 163, "target_carbs_g": 317, "target_daily_calories": 2538, "target_fat_g": 78, "target_protein_g": 139, "tdee": 2308, "weight_kg": 75 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 57, Weight: 75kg, Height: 163cm\n- Activity Level: Moderate\n- Target: 2538 calories, 139g protein, 317g carbs, 78g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 28, "bmr": 1895, "gender": "male", "goal": "maintenance", "height_cm": 184, "target_carbs_g": 405, "target_daily_calories": 3600, "target_fat_g": 140, "target_protein_g": 180, "tdee": 3600, "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": 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": 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": 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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 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": 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" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 28, Weight: 88kg, Height: 184cm\n- Activity Level: Very Active\n- Target: 3600 calories, 180g protein, 405g carbs, 140g 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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 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- 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- 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\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": 33, "bmr": 2184, "gender": "male", "goal": "performance", "height_cm": 191, "target_carbs_g": 360, "target_daily_calories": 2882, "target_fat_g": 89, "target_protein_g": 158, "tdee": 2620, "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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 33, Weight: 115kg, Height: 191cm\n- Activity Level: Sedentary\n- Target: 2882 calories, 158g protein, 360g carbs, 89g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 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": 61, "bmr": 1346, "gender": "male", "goal": "performance", "height_cm": 177, "target_carbs_g": 286, "target_daily_calories": 2295, "target_fat_g": 71, "target_protein_g": 126, "tdee": 2087, "weight_kg": 54 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 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: 61, Weight: 54kg, Height: 177cm\n- Activity Level: Moderate\n- Target: 2295 calories, 126g protein, 286g carbs, 71g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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": 48, "bmr": 1175, "gender": "female", "goal": "maintenance", "height_cm": 161, "target_carbs_g": 158, "target_daily_calories": 1410, "target_fat_g": 54, "target_protein_g": 70, "tdee": 1410, "weight_kg": 57 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 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": 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": 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": 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": 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": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 48, Weight: 57kg, Height: 161cm\n- Activity Level: Sedentary\n- Target: 1410 calories, 70g protein, 158g carbs, 54g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 54, "bmr": 1688, "gender": "female", "goal": "muscle_gain", "height_cm": 171, "target_carbs_g": 376, "target_daily_calories": 3348, "target_fat_g": 111, "target_protein_g": 209, "tdee": 2911, "weight_kg": 105 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 54, Weight: 105kg, Height: 171cm\n- Activity Level: Active\n- Target: 3348 calories, 209g protein, 376g carbs, 111g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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": 20, "bmr": 1532, "gender": "female", "goal": "muscle_gain", "height_cm": 154, "target_carbs_g": 341, "target_daily_calories": 3038, "target_fat_g": 101, "target_protein_g": 189, "tdee": 2642, "weight_kg": 83 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 80, "carbs": 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_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: 83kg, Height: 154cm\n- Activity Level: Active\n- Target: 3038 calories, 189g protein, 341g 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- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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\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": 63, "bmr": 1380, "gender": "male", "goal": "muscle_gain", "height_cm": 168, "target_carbs_g": 339, "target_daily_calories": 3015, "target_fat_g": 100, "target_protein_g": 188, "tdee": 2622, "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": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 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": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 } ]
[ { "calories_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: 63, Weight: 64kg, Height: 168cm\n- Activity Level: Very Active\n- Target: 3015 calories, 188g protein, 339g carbs, 100g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\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": 48, "bmr": 1316, "gender": "female", "goal": "performance", "height_cm": 182, "target_carbs_g": 217, "target_daily_calories": 1737, "target_fat_g": 54, "target_protein_g": 95, "tdee": 1580, "weight_kg": 58 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" } ]
{ "max_prep_time": 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: 58kg, Height: 182cm\n- Activity Level: Sedentary\n- Target: 1737 calories, 95g protein, 217g carbs, 54g 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 30, "bmr": 1862, "gender": "male", "goal": "muscle_gain", "height_cm": 150, "target_carbs_g": 415, "target_daily_calories": 3694, "target_fat_g": 123, "target_protein_g": 230, "tdee": 3213, "weight_kg": 107 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" } ]
{ "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: 107kg, Height: 150cm\n- Activity Level: Active\n- Target: 3694 calories, 230g protein, 415g carbs, 123g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\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": 34, "bmr": 1475, "gender": "male", "goal": "weight_loss", "height_cm": 152, "target_carbs_g": 203, "target_daily_calories": 2035, "target_fat_g": 79, "target_protein_g": 127, "tdee": 2544, "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": 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": 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": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 34, Weight: 69kg, Height: 152cm\n- Activity Level: Active\n- Target: 2035 calories, 127g protein, 203g carbs, 79g 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 22, "bmr": 1549, "gender": "female", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 380, "target_daily_calories": 3384, "target_fat_g": 112, "target_protein_g": 211, "tdee": 2943, "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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 80, "carbs": 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": 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": 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": 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": 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" } ]
{ "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: 22, Weight: 87kg, Height: 152cm\n- Activity Level: Very Active\n- Target: 3384 calories, 211g protein, 380g carbs, 112g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat 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- 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- 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- 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- 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\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": 41, "bmr": 1622, "gender": "female", "goal": "performance", "height_cm": 182, "target_carbs_g": 267, "target_daily_calories": 2140, "target_fat_g": 66, "target_protein_g": 117, "tdee": 1946, "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": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 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": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 41, Weight: 85kg, Height: 182cm\n- Activity Level: Sedentary\n- Target: 2140 calories, 117g protein, 267g carbs, 66g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 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": 29, "bmr": 1612, "gender": "male", "goal": "performance", "height_cm": 194, "target_carbs_g": 421, "target_daily_calories": 3370, "target_fat_g": 104, "target_protein_g": 185, "tdee": 3064, "weight_kg": 54 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 29, Weight: 54kg, Height: 194cm\n- Activity Level: Very Active\n- Target: 3370 calories, 185g protein, 421g 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 59, "bmr": 2029, "gender": "male", "goal": "maintenance", "height_cm": 179, "target_carbs_g": 353, "target_daily_calories": 3144, "target_fat_g": 122, "target_protein_g": 157, "tdee": 3145, "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": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 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": 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": 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": 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_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: 59, Weight: 120kg, Height: 179cm\n- Activity Level: Moderate\n- Target: 3144 calories, 157g protein, 353g carbs, 122g 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 47, "bmr": 1282, "gender": "female", "goal": "muscle_gain", "height_cm": 166, "target_carbs_g": 315, "target_daily_calories": 2800, "target_fat_g": 93, "target_protein_g": 175, "tdee": 2435, "weight_kg": 64 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 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_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: 47, Weight: 64kg, Height: 166cm\n- Activity Level: Very Active\n- Target: 2800 calories, 175g protein, 315g 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- 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- 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- 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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\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": 49, "bmr": 1930, "gender": "male", "goal": "muscle_gain", "height_cm": 200, "target_carbs_g": 474, "target_daily_calories": 4217, "target_fat_g": 140, "target_protein_g": 263, "tdee": 3667, "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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 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": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 49, Weight: 92kg, Height: 200cm\n- Activity Level: Very Active\n- Target: 4217 calories, 263g protein, 474g carbs, 140g 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\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": 41, "bmr": 1516, "gender": "female", "goal": "maintenance", "height_cm": 186, "target_carbs_g": 204, "target_daily_calories": 1819, "target_fat_g": 70, "target_protein_g": 90, "tdee": 1820, "weight_kg": 72 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 80, "carbs": 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_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: 41, Weight: 72kg, Height: 186cm\n- Activity Level: Sedentary\n- Target: 1819 calories, 90g protein, 204g carbs, 70g 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- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 26, "bmr": 1734, "gender": "male", "goal": "weight_loss", "height_cm": 195, "target_carbs_g": 214, "target_daily_calories": 2149, "target_fat_g": 83, "target_protein_g": 134, "tdee": 2687, "weight_kg": 64 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 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_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: 26, Weight: 64kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 2149 calories, 134g protein, 214g carbs, 83g 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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\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": 37, "bmr": 1678, "gender": "female", "goal": "muscle_gain", "height_cm": 167, "target_carbs_g": 412, "target_daily_calories": 3665, "target_fat_g": 122, "target_protein_g": 229, "tdee": 3188, "weight_kg": 98 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 37, Weight: 98kg, Height: 167cm\n- Activity Level: Very Active\n- Target: 3665 calories, 229g protein, 412g 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 21, "bmr": 1684, "gender": "female", "goal": "performance", "height_cm": 184, "target_carbs_g": 439, "target_daily_calories": 3519, "target_fat_g": 109, "target_protein_g": 193, "tdee": 3200, "weight_kg": 80 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 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": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 21, Weight: 80kg, Height: 184cm\n- Activity Level: Very Active\n- Target: 3519 calories, 193g protein, 439g carbs, 109g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 26, "bmr": 1479, "gender": "female", "goal": "weight_loss", "height_cm": 168, "target_carbs_g": 204, "target_daily_calories": 2041, "target_fat_g": 79, "target_protein_g": 127, "tdee": 2551, "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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 150, "carbs": 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": 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": 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": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 } ]
[ { "calories_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: 26, Weight: 72kg, Height: 168cm\n- Activity Level: Active\n- Target: 2041 calories, 127g protein, 204g carbs, 79g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\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": 42, "bmr": 1580, "gender": "female", "goal": "performance", "height_cm": 197, "target_carbs_g": 374, "target_daily_calories": 2998, "target_fat_g": 93, "target_protein_g": 164, "tdee": 2726, "weight_kg": 72 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 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": 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": 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": 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": 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": 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_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: 42, Weight: 72kg, Height: 197cm\n- Activity Level: Active\n- Target: 2998 calories, 164g protein, 374g 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- 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- 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- 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- 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\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": 58, "bmr": 1946, "gender": "male", "goal": "maintenance", "height_cm": 189, "target_carbs_g": 262, "target_daily_calories": 2335, "target_fat_g": 90, "target_protein_g": 116, "tdee": 2336, "weight_kg": 105 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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": 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": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 120, "carbs": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 58, Weight: 105kg, Height: 189cm\n- Activity Level: Sedentary\n- Target: 2335 calories, 116g protein, 262g carbs, 90g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 55, "bmr": 1652, "gender": "male", "goal": "weight_loss", "height_cm": 178, "target_carbs_g": 204, "target_daily_calories": 2049, "target_fat_g": 79, "target_protein_g": 128, "tdee": 2561, "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": 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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 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_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: 55, Weight: 81kg, Height: 178cm\n- Activity Level: Moderate\n- Target: 2049 calories, 128g protein, 204g carbs, 79g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Protein 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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\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": 33, "bmr": 1692, "gender": "female", "goal": "maintenance", "height_cm": 190, "target_carbs_g": 294, "target_daily_calories": 2621, "target_fat_g": 101, "target_protein_g": 131, "tdee": 2622, "weight_kg": 83 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 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": 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": 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: 33, Weight: 83kg, Height: 190cm\n- Activity Level: Moderate\n- Target: 2621 calories, 131g protein, 294g 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 28, "bmr": 1506, "gender": "male", "goal": "muscle_gain", "height_cm": 157, "target_carbs_g": 336, "target_daily_calories": 2988, "target_fat_g": 99, "target_protein_g": 186, "tdee": 2598, "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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 28, Weight: 66kg, Height: 157cm\n- Activity Level: Active\n- Target: 2988 calories, 186g protein, 336g carbs, 99g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 20, "bmr": 2250, "gender": "male", "goal": "maintenance", "height_cm": 188, "target_carbs_g": 436, "target_daily_calories": 3881, "target_fat_g": 150, "target_protein_g": 194, "tdee": 3881, "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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 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": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 20, Weight: 117kg, Height: 188cm\n- Activity Level: Active\n- Target: 3881 calories, 194g protein, 436g carbs, 150g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 31, "bmr": 1810, "gender": "male", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 280, "target_daily_calories": 2497, "target_fat_g": 83, "target_protein_g": 156, "tdee": 2172, "weight_kg": 101 }
[ { "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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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_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: 31, Weight: 101kg, Height: 152cm\n- Activity Level: Sedentary\n- Target: 2497 calories, 156g protein, 280g carbs, 83g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 28, "bmr": 1662, "gender": "male", "goal": "performance", "height_cm": 166, "target_carbs_g": 354, "target_daily_calories": 2834, "target_fat_g": 88, "target_protein_g": 155, "tdee": 2577, "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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "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: 28, Weight: 76kg, Height: 166cm\n- Activity Level: Moderate\n- Target: 2834 calories, 155g protein, 354g carbs, 88g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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": 25, "bmr": 1568, "gender": "female", "goal": "performance", "height_cm": 151, "target_carbs_g": 258, "target_daily_calories": 2069, "target_fat_g": 64, "target_protein_g": 113, "tdee": 1881, "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": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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_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: 25, Weight: 91kg, Height: 151cm\n- Activity Level: Sedentary\n- Target: 2069 calories, 113g protein, 258g carbs, 64g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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\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": 37, "bmr": 1712, "gender": "female", "goal": "performance", "height_cm": 198, "target_carbs_g": 364, "target_daily_calories": 2918, "target_fat_g": 90, "target_protein_g": 160, "tdee": 2653, "weight_kg": 82 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 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": 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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 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: 37, Weight: 82kg, Height: 198cm\n- Activity Level: Moderate\n- Target: 2918 calories, 160g protein, 364g carbs, 90g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 1466, "gender": "male", "goal": "weight_loss", "height_cm": 173, "target_carbs_g": 222, "target_daily_calories": 2228, "target_fat_g": 86, "target_protein_g": 139, "tdee": 2786, "weight_kg": 66 }
[ { "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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 80, "carbs": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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_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: 56, Weight: 66kg, Height: 173cm\n- Activity Level: Very Active\n- Target: 2228 calories, 139g protein, 222g carbs, 86g 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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\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": 57, "bmr": 1642, "gender": "female", "goal": "maintenance", "height_cm": 198, "target_carbs_g": 221, "target_daily_calories": 1969, "target_fat_g": 76, "target_protein_g": 98, "tdee": 1970, "weight_kg": 85 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 0, "fat": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 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: 57, Weight: 85kg, Height: 198cm\n- Activity Level: Sedentary\n- Target: 1969 calories, 98g protein, 221g carbs, 76g 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- 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- 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- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 43, "bmr": 1535, "gender": "male", "goal": "maintenance", "height_cm": 188, "target_carbs_g": 207, "target_daily_calories": 1842, "target_fat_g": 71, "target_protein_g": 92, "tdee": 1842, "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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 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": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 80, "carbs": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 43, Weight: 57kg, Height: 188cm\n- Activity Level: Sedentary\n- Target: 1842 calories, 92g protein, 207g 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- 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- 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 57, "bmr": 2112, "gender": "male", "goal": "maintenance", "height_cm": 194, "target_carbs_g": 409, "target_daily_calories": 3644, "target_fat_g": 141, "target_protein_g": 182, "tdee": 3644, "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": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 57, Weight: 118kg, Height: 194cm\n- Activity Level: Active\n- Target: 3644 calories, 182g protein, 409g carbs, 141g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 56, "bmr": 1363, "gender": "female", "goal": "muscle_gain", "height_cm": 191, "target_carbs_g": 273, "target_daily_calories": 2429, "target_fat_g": 80, "target_protein_g": 151, "tdee": 2112, "weight_kg": 61 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 } ]
[ { "calories_burned": 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: 61kg, Height: 191cm\n- Activity Level: Moderate\n- Target: 2429 calories, 151g protein, 273g carbs, 80g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- 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": 52, "bmr": 1743, "gender": "female", "goal": "maintenance", "height_cm": 159, "target_carbs_g": 235, "target_daily_calories": 2091, "target_fat_g": 81, "target_protein_g": 104, "tdee": 2091, "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": 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": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 200, "carbs": 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": 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": 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": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 } ]
[ { "calories_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: 52, Weight: 117kg, Height: 159cm\n- Activity Level: Sedentary\n- Target: 2091 calories, 104g protein, 235g carbs, 81g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 31, "bmr": 1164, "gender": "female", "goal": "weight_loss", "height_cm": 152, "target_carbs_g": 144, "target_daily_calories": 1443, "target_fat_g": 56, "target_protein_g": 90, "tdee": 1804, "weight_kg": 53 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 31, Weight: 53kg, Height: 152cm\n- Activity Level: Moderate\n- Target: 1443 calories, 90g protein, 144g 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 31, "bmr": 1480, "gender": "male", "goal": "muscle_gain", "height_cm": 176, "target_carbs_g": 263, "target_daily_calories": 2340, "target_fat_g": 78, "target_protein_g": 146, "tdee": 2035, "weight_kg": 53 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 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": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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_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: 31, Weight: 53kg, Height: 176cm\n- Activity Level: Light\n- Target: 2340 calories, 146g protein, 263g carbs, 78g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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\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": 60, "bmr": 1510, "gender": "female", "goal": "performance", "height_cm": 165, "target_carbs_g": 358, "target_daily_calories": 2865, "target_fat_g": 89, "target_protein_g": 157, "tdee": 2605, "weight_kg": 94 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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": 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": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 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": 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: 60, Weight: 94kg, Height: 165cm\n- Activity Level: Active\n- Target: 2865 calories, 157g protein, 358g carbs, 89g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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": "sedentary", "age": 18, "bmr": 1908, "gender": "male", "goal": "muscle_gain", "height_cm": 194, "target_carbs_g": 296, "target_daily_calories": 2632, "target_fat_g": 87, "target_protein_g": 164, "tdee": 2289, "weight_kg": 78 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 200, "carbs": 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": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" }, { "calories_burned": 130, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "shoulders", "triceps" ], "name": "Overhead Press" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 18, Weight: 78kg, Height: 194cm\n- Activity Level: Sedentary\n- Target: 2632 calories, 164g protein, 296g carbs, 87g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 57, "bmr": 1566, "gender": "male", "goal": "maintenance", "height_cm": 193, "target_carbs_g": 273, "target_daily_calories": 2427, "target_fat_g": 94, "target_protein_g": 121, "tdee": 2428, "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": 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": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 57, Weight: 64kg, Height: 193cm\n- Activity Level: Moderate\n- Target: 2427 calories, 121g protein, 273g 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- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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\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": 19, "bmr": 1868, "gender": "male", "goal": "muscle_gain", "height_cm": 174, "target_carbs_g": 459, "target_daily_calories": 4080, "target_fat_g": 136, "target_protein_g": 255, "tdee": 3548, "weight_kg": 87 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 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_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: 19, Weight: 87kg, Height: 174cm\n- Activity Level: Very Active\n- Target: 4080 calories, 255g protein, 459g carbs, 136g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n- Dumbbell Rows: back/biceps, weights, 20min, 140 cal (gym)\n- Overhead Press: shoulders/triceps, weights, 20min, 130 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 52, "bmr": 1390, "gender": "male", "goal": "muscle_gain", "height_cm": 172, "target_carbs_g": 278, "target_daily_calories": 2477, "target_fat_g": 82, "target_protein_g": 154, "tdee": 2154, "weight_kg": 57 }
[ { "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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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": 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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 52, Weight: 57kg, Height: 172cm\n- Activity Level: Moderate\n- Target: 2477 calories, 154g protein, 278g carbs, 82g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 50, "bmr": 1494, "gender": "female", "goal": "weight_loss", "height_cm": 164, "target_carbs_g": 164, "target_daily_calories": 1643, "target_fat_g": 63, "target_protein_g": 102, "tdee": 2054, "weight_kg": 88 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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)" } ]
{ "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: 88kg, Height: 164cm\n- Activity Level: Light\n- Target: 1643 calories, 102g protein, 164g carbs, 63g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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\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": 65, "bmr": 1752, "gender": "female", "goal": "maintenance", "height_cm": 198, "target_carbs_g": 305, "target_daily_calories": 2714, "target_fat_g": 105, "target_protein_g": 135, "tdee": 2715, "weight_kg": 100 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 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": 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": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 65, Weight: 100kg, Height: 198cm\n- Activity Level: Moderate\n- Target: 2714 calories, 135g protein, 305g carbs, 105g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat 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- 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": 45, "bmr": 1620, "gender": "male", "goal": "performance", "height_cm": 200, "target_carbs_g": 384, "target_daily_calories": 3073, "target_fat_g": 95, "target_protein_g": 169, "tdee": 2794, "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": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "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: 45, Weight: 59kg, Height: 200cm\n- Activity Level: Active\n- Target: 3073 calories, 169g protein, 384g carbs, 95g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 64, "bmr": 1552, "gender": "male", "goal": "muscle_gain", "height_cm": 190, "target_carbs_g": 276, "target_daily_calories": 2454, "target_fat_g": 81, "target_protein_g": 153, "tdee": 2135, "weight_kg": 68 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 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": 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_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: 64, Weight: 68kg, Height: 190cm\n- Activity Level: Light\n- Target: 2454 calories, 153g protein, 276g carbs, 81g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 22, "bmr": 2091, "gender": "male", "goal": "muscle_gain", "height_cm": 185, "target_carbs_g": 324, "target_daily_calories": 2885, "target_fat_g": 96, "target_protein_g": 180, "tdee": 2510, "weight_kg": 104 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 100, "carbs": 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": 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": 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": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 22, Weight: 104kg, Height: 185cm\n- Activity Level: Sedentary\n- Target: 2885 calories, 180g protein, 324g carbs, 96g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 25, "bmr": 1829, "gender": "male", "goal": "performance", "height_cm": 163, "target_carbs_g": 389, "target_daily_calories": 3118, "target_fat_g": 97, "target_protein_g": 171, "tdee": 2835, "weight_kg": 93 }
[ { "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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 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": 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_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: 25, Weight: 93kg, Height: 163cm\n- Activity Level: Moderate\n- Target: 3118 calories, 171g protein, 389g carbs, 97g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 34, "bmr": 1798, "gender": "male", "goal": "muscle_gain", "height_cm": 194, "target_carbs_g": 441, "target_daily_calories": 3927, "target_fat_g": 130, "target_protein_g": 245, "tdee": 3415, "weight_kg": 75 }
[ { "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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 80, "carbs": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 140, "carbs": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 200, "carbs": 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": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 150, "carbs": 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_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: 34, Weight: 75kg, Height: 194cm\n- Activity Level: Very Active\n- Target: 3927 calories, 245g protein, 441g carbs, 130g 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- 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- 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- 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- 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- 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- 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- 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- 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\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": 34, "bmr": 1813, "gender": "female", "goal": "maintenance", "height_cm": 191, "target_carbs_g": 387, "target_daily_calories": 3444, "target_fat_g": 133, "target_protein_g": 172, "tdee": 3444, "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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 150, "carbs": 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": 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": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 34, Weight: 95kg, Height: 191cm\n- Activity Level: Very Active\n- Target: 3444 calories, 172g protein, 387g carbs, 133g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\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": 1512, "gender": "male", "goal": "weight_loss", "height_cm": 186, "target_carbs_g": 166, "target_daily_calories": 1663, "target_fat_g": 64, "target_protein_g": 103, "tdee": 2080, "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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 80, "carbs": 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": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 33, Weight: 51kg, Height: 186cm\n- Activity Level: Light\n- Target: 1663 calories, 103g protein, 166g carbs, 64g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 30, "bmr": 1443, "gender": "female", "goal": "maintenance", "height_cm": 199, "target_carbs_g": 223, "target_daily_calories": 1983, "target_fat_g": 77, "target_protein_g": 99, "tdee": 1984, "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": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 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": 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": 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": 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": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 30, Weight: 51kg, Height: 199cm\n- Activity Level: Light\n- Target: 1983 calories, 99g protein, 223g carbs, 77g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 20, "bmr": 2036, "gender": "male", "goal": "weight_loss", "height_cm": 181, "target_carbs_g": 195, "target_daily_calories": 1954, "target_fat_g": 75, "target_protein_g": 122, "tdee": 2444, "weight_kg": 100 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 200, "carbs": 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": 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": 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": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "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: 100kg, Height: 181cm\n- Activity Level: Sedentary\n- Target: 1954 calories, 122g protein, 195g carbs, 75g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 59, "bmr": 1392, "gender": "female", "goal": "weight_loss", "height_cm": 182, "target_carbs_g": 172, "target_daily_calories": 1725, "target_fat_g": 67, "target_protein_g": 107, "tdee": 2157, "weight_kg": 71 }
[ { "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": 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": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 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": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 59, Weight: 71kg, Height: 182cm\n- Activity Level: Moderate\n- Target: 1725 calories, 107g protein, 172g carbs, 67g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 1693, "gender": "female", "goal": "performance", "height_cm": 167, "target_carbs_g": 320, "target_daily_calories": 2560, "target_fat_g": 79, "target_protein_g": 140, "tdee": 2328, "weight_kg": 95 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 28, Weight: 95kg, Height: 167cm\n- Activity Level: Light\n- Target: 2560 calories, 140g protein, 320g carbs, 79g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 53, "bmr": 2080, "gender": "male", "goal": "muscle_gain", "height_cm": 192, "target_carbs_g": 511, "target_daily_calories": 4544, "target_fat_g": 151, "target_protein_g": 284, "tdee": 3952, "weight_kg": 114 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_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: 53, Weight: 114kg, Height: 192cm\n- Activity Level: Very Active\n- Target: 4544 calories, 284g protein, 511g carbs, 151g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 50, "bmr": 1913, "gender": "female", "goal": "muscle_gain", "height_cm": 183, "target_carbs_g": 383, "target_daily_calories": 3409, "target_fat_g": 113, "target_protein_g": 213, "tdee": 2965, "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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 200, "carbs": 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": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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": 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": 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_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: 50, Weight: 118kg, Height: 183cm\n- Activity Level: Moderate\n- Target: 3409 calories, 213g protein, 383g 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- 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- 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 47, "bmr": 1463, "gender": "female", "goal": "performance", "height_cm": 195, "target_carbs_g": 311, "target_daily_calories": 2493, "target_fat_g": 77, "target_protein_g": 137, "tdee": 2267, "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": 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": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 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": 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": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "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: 64kg, Height: 195cm\n- Activity Level: Moderate\n- Target: 2493 calories, 137g protein, 311g carbs, 77g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 65, "bmr": 1218, "gender": "female", "goal": "performance", "height_cm": 175, "target_carbs_g": 318, "target_daily_calories": 2545, "target_fat_g": 79, "target_protein_g": 139, "tdee": 2314, "weight_kg": 61 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 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": 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": 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": 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": 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_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: 65, Weight: 61kg, Height: 175cm\n- Activity Level: Very Active\n- Target: 2545 calories, 139g protein, 318g carbs, 79g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- 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- 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- 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\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": 60, "bmr": 1214, "gender": "female", "goal": "maintenance", "height_cm": 164, "target_carbs_g": 259, "target_daily_calories": 2306, "target_fat_g": 89, "target_protein_g": 115, "tdee": 2307, "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": 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": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 60, Weight: 65kg, Height: 164cm\n- Activity Level: Very Active\n- Target: 2306 calories, 115g protein, 259g carbs, 89g 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- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": "sedentary", "age": 35, "bmr": 1314, "gender": "female", "goal": "maintenance", "height_cm": 160, "target_carbs_g": 177, "target_daily_calories": 1576, "target_fat_g": 61, "target_protein_g": 78, "tdee": 1577, "weight_kg": 65 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" } ]
{ "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: 65kg, Height: 160cm\n- Activity Level: Sedentary\n- Target: 1576 calories, 78g protein, 177g carbs, 61g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\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": 23, "bmr": 1986, "gender": "male", "goal": "weight_loss", "height_cm": 161, "target_carbs_g": 246, "target_daily_calories": 2462, "target_fat_g": 95, "target_protein_g": 153, "tdee": 3079, "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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 200, "carbs": 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": 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": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 23, Weight: 109kg, Height: 161cm\n- Activity Level: Moderate\n- Target: 2462 calories, 153g protein, 246g 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- 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- 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- 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 65, "bmr": 1326, "gender": "male", "goal": "performance", "height_cm": 153, "target_carbs_g": 250, "target_daily_calories": 2005, "target_fat_g": 62, "target_protein_g": 110, "tdee": 1824, "weight_kg": 69 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 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": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" } ]
{ "max_prep_time": 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: 69kg, Height: 153cm\n- Activity Level: Light\n- Target: 2005 calories, 110g protein, 250g carbs, 62g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 20, "bmr": 2148, "gender": "male", "goal": "muscle_gain", "height_cm": 170, "target_carbs_g": 527, "target_daily_calories": 4692, "target_fat_g": 156, "target_protein_g": 293, "tdee": 4080, "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": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 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": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 } ]
[ { "calories_burned": 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: 118kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 4692 calories, 293g protein, 527g carbs, 156g 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 1588, "gender": "female", "goal": "performance", "height_cm": 151, "target_carbs_g": 376, "target_daily_calories": 3012, "target_fat_g": 93, "target_protein_g": 165, "tdee": 2739, "weight_kg": 104 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" } ]
{ "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: 104kg, Height: 151cm\n- Activity Level: Active\n- Target: 3012 calories, 165g protein, 376g 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\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": 1574, "gender": "male", "goal": "weight_loss", "height_cm": 163, "target_carbs_g": 239, "target_daily_calories": 2392, "target_fat_g": 93, "target_protein_g": 149, "tdee": 2990, "weight_kg": 70 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 200, "carbs": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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": 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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 30, Weight: 70kg, Height: 163cm\n- Activity Level: Very Active\n- Target: 2392 calories, 149g protein, 239g carbs, 93g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "moderate", "age": 36, "bmr": 1686, "gender": "female", "goal": "performance", "height_cm": 190, "target_carbs_g": 359, "target_daily_calories": 2875, "target_fat_g": 89, "target_protein_g": 158, "tdee": 2614, "weight_kg": 84 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 36, Weight: 84kg, Height: 190cm\n- Activity Level: Moderate\n- Target: 2875 calories, 158g protein, 359g carbs, 89g 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\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": 54, "bmr": 1524, "gender": "female", "goal": "performance", "height_cm": 164, "target_carbs_g": 288, "target_daily_calories": 2305, "target_fat_g": 71, "target_protein_g": 126, "tdee": 2096, "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": 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": 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": 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": 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": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_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: 93kg, Height: 164cm\n- Activity Level: Light\n- Target: 2305 calories, 126g protein, 288g carbs, 71g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\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": 2016, "gender": "male", "goal": "maintenance", "height_cm": 177, "target_carbs_g": 351, "target_daily_calories": 3125, "target_fat_g": 121, "target_protein_g": 156, "tdee": 3125, "weight_kg": 101 }
[ { "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": 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": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 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": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 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": 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": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 21, Weight: 101kg, Height: 177cm\n- Activity Level: Moderate\n- Target: 3125 calories, 156g protein, 351g carbs, 121g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 54, "bmr": 1822, "gender": "female", "goal": "performance", "height_cm": 186, "target_carbs_g": 475, "target_daily_calories": 3806, "target_fat_g": 118, "target_protein_g": 209, "tdee": 3461, "weight_kg": 109 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 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": 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": 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": 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: 54, Weight: 109kg, Height: 186cm\n- Activity Level: Very Active\n- Target: 3806 calories, 209g protein, 475g carbs, 118g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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": "moderate", "age": 54, "bmr": 1701, "gender": "male", "goal": "weight_loss", "height_cm": 169, "target_carbs_g": 210, "target_daily_calories": 2109, "target_fat_g": 82, "target_protein_g": 131, "tdee": 2637, "weight_kg": 91 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 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: 91kg, Height: 169cm\n- Activity Level: Moderate\n- Target: 2109 calories, 131g protein, 210g carbs, 82g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 63, "bmr": 1376, "gender": "female", "goal": "weight_loss", "height_cm": 154, "target_carbs_g": 170, "target_daily_calories": 1706, "target_fat_g": 66, "target_protein_g": 106, "tdee": 2134, "weight_kg": 89 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 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_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: 63, Weight: 89kg, Height: 154cm\n- Activity Level: Moderate\n- Target: 1706 calories, 106g protein, 170g 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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\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": 30, "bmr": 1880, "gender": "female", "goal": "weight_loss", "height_cm": 181, "target_carbs_g": 259, "target_daily_calories": 2594, "target_fat_g": 100, "target_protein_g": 162, "tdee": 3243, "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": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 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": 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": 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": 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": 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": 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_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: 30, Weight: 106kg, Height: 181cm\n- Activity Level: Active\n- Target: 2594 calories, 162g protein, 259g 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 65, "bmr": 1760, "gender": "male", "goal": "maintenance", "height_cm": 184, "target_carbs_g": 341, "target_daily_calories": 3036, "target_fat_g": 118, "target_protein_g": 151, "tdee": 3036, "weight_kg": 93 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 80, "carbs": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" } ]
{ "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: 93kg, Height: 184cm\n- Activity Level: Active\n- Target: 3036 calories, 151g protein, 341g carbs, 118g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\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": 43, "bmr": 1922, "gender": "female", "goal": "maintenance", "height_cm": 198, "target_carbs_g": 372, "target_daily_calories": 3314, "target_fat_g": 128, "target_protein_g": 165, "tdee": 3315, "weight_kg": 106 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 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": 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": 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": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 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: 43, Weight: 106kg, Height: 198cm\n- Activity Level: Active\n- Target: 3314 calories, 165g protein, 372g carbs, 128g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 40, "bmr": 1582, "gender": "female", "goal": "maintenance", "height_cm": 178, "target_carbs_g": 244, "target_daily_calories": 2174, "target_fat_g": 84, "target_protein_g": 108, "tdee": 2175, "weight_kg": 83 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 80, "carbs": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 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: 40, Weight: 83kg, Height: 178cm\n- Activity Level: Light\n- Target: 2174 calories, 108g protein, 244g 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- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 33, "bmr": 1754, "gender": "female", "goal": "weight_loss", "height_cm": 184, "target_carbs_g": 192, "target_daily_calories": 1929, "target_fat_g": 75, "target_protein_g": 120, "tdee": 2412, "weight_kg": 93 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 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": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 140, "carbs": 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": 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_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: 33, Weight: 93kg, Height: 184cm\n- Activity Level: Light\n- Target: 1929 calories, 120g protein, 192g carbs, 75g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 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": 61, "bmr": 1912, "gender": "male", "goal": "muscle_gain", "height_cm": 186, "target_carbs_g": 296, "target_daily_calories": 2639, "target_fat_g": 87, "target_protein_g": 164, "tdee": 2295, "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": 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": 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": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 200, "carbs": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 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": 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": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 140, "carbs": 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" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 61, Weight: 105kg, Height: 186cm\n- Activity Level: Sedentary\n- Target: 2639 calories, 164g protein, 296g 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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\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": 33, "bmr": 1736, "gender": "male", "goal": "maintenance", "height_cm": 193, "target_carbs_g": 371, "target_daily_calories": 3298, "target_fat_g": 128, "target_protein_g": 164, "tdee": 3299, "weight_kg": 69 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 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": 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": 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" } ]
{ "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: 33, Weight: 69kg, Height: 193cm\n- Activity Level: Very Active\n- Target: 3298 calories, 164g protein, 371g carbs, 128g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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\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": 30, "bmr": 1871, "gender": "male", "goal": "performance", "height_cm": 153, "target_carbs_g": 353, "target_daily_calories": 2830, "target_fat_g": 88, "target_protein_g": 155, "tdee": 2573, "weight_kg": 106 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 80, "carbs": 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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 50, "duration": 10, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "core" ], "name": "Plank" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 30, Weight: 106kg, Height: 153cm\n- Activity Level: Light\n- Target: 2830 calories, 155g protein, 353g 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 19, "bmr": 2192, "gender": "male", "goal": "weight_loss", "height_cm": 186, "target_carbs_g": 271, "target_daily_calories": 2718, "target_fat_g": 105, "target_protein_g": 169, "tdee": 3398, "weight_kg": 112 }
[ { "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": 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": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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": 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" } ]
{ "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: 112kg, Height: 186cm\n- Activity Level: Moderate\n- Target: 2718 calories, 169g protein, 271g 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "very_active", "age": 50, "bmr": 1724, "gender": "male", "goal": "muscle_gain", "height_cm": 163, "target_carbs_g": 423, "target_daily_calories": 3766, "target_fat_g": 125, "target_protein_g": 235, "tdee": 3275, "weight_kg": 95 }
[ { "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": 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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 100, "carbs": 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": 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": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 80, "carbs": 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": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "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: 50, Weight: 95kg, Height: 163cm\n- Activity Level: Very Active\n- Target: 3766 calories, 235g protein, 423g carbs, 125g 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- 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": 38, "bmr": 2174, "gender": "male", "goal": "muscle_gain", "height_cm": 187, "target_carbs_g": 386, "target_daily_calories": 3437, "target_fat_g": 114, "target_protein_g": 214, "tdee": 2989, "weight_kg": 119 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 150, "carbs": 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": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 38, Weight: 119kg, Height: 187cm\n- Activity Level: Light\n- Target: 3437 calories, 214g protein, 386g carbs, 114g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "light", "age": 58, "bmr": 1929, "gender": "male", "goal": "weight_loss", "height_cm": 199, "target_carbs_g": 212, "target_daily_calories": 2121, "target_fat_g": 82, "target_protein_g": 132, "tdee": 2652, "weight_kg": 97 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 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": 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": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 120, "carbs": 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": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 200, "carbs": 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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" } ]
{ "max_prep_time": 20, "meal_spacing_min": 240, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 58, Weight: 97kg, Height: 199cm\n- Activity Level: Light\n- Target: 2121 calories, 132g protein, 212g carbs, 82g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "sedentary", "age": 25, "bmr": 1809, "gender": "female", "goal": "maintenance", "height_cm": 164, "target_carbs_g": 244, "target_daily_calories": 2170, "target_fat_g": 84, "target_protein_g": 108, "tdee": 2171, "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": 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": 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": 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": 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": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 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: 25, Weight: 107kg, Height: 164cm\n- Activity Level: Sedentary\n- Target: 2170 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- 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- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 49, "bmr": 1903, "gender": "female", "goal": "performance", "height_cm": 187, "target_carbs_g": 405, "target_daily_calories": 3244, "target_fat_g": 100, "target_protein_g": 178, "tdee": 2949, "weight_kg": 114 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 140, "carbs": 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": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 120, "carbs": 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": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 80, "carbs": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 49, Weight: 114kg, Height: 187cm\n- Activity Level: Moderate\n- Target: 3244 calories, 178g protein, 405g carbs, 100g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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\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": 60, "bmr": 1496, "gender": "male", "goal": "maintenance", "height_cm": 157, "target_carbs_g": 260, "target_daily_calories": 2319, "target_fat_g": 90, "target_protein_g": 115, "tdee": 2319, "weight_kg": 81 }
[ { "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": 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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 80, "carbs": 14, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Whole Wheat Toast", "prep_time": 3, "protein": 4 }, { "calories": 100, "carbs": 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": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 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: 60, Weight: 81kg, Height: 157cm\n- Activity Level: Moderate\n- Target: 2319 calories, 115g protein, 260g 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- 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- 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- 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- 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- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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": "light", "age": 31, "bmr": 2130, "gender": "male", "goal": "performance", "height_cm": 176, "target_carbs_g": 402, "target_daily_calories": 3221, "target_fat_g": 100, "target_protein_g": 177, "tdee": 2929, "weight_kg": 118 }
[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" }, { "location": "gym", "time": "19:00-20:30", "type": "workout" }, { "location": "home", "time": "21:00-22:00", "type": "meal" } ]
[ { "calories": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 80, "carbs": 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": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 } ]
[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 300, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Treadmill Running" }, { "calories_burned": 250, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "legs" ], "name": "Cycling" }, { "calories_burned": 270, "duration": 30, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Elliptical" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "cardio", "full_body" ], "name": "Jumping Jacks" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" } ]
{ "max_prep_time": 30, "meal_spacing_min": 150, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 31, Weight: 118kg, Height: 176cm\n- Activity Level: Light\n- Target: 3221 calories, 177g protein, 402g carbs, 100g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\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": 45, "bmr": 1873, "gender": "female", "goal": "maintenance", "height_cm": 171, "target_carbs_g": 400, "target_daily_calories": 3558, "target_fat_g": 138, "target_protein_g": 177, "tdee": 3558, "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": 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": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 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": 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_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: 45, Weight: 119kg, Height: 171cm\n- Activity Level: Very Active\n- Target: 3558 calories, 177g protein, 400g carbs, 138g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat 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 Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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\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": 50, "bmr": 1694, "gender": "male", "goal": "muscle_gain", "height_cm": 171, "target_carbs_g": 416, "target_daily_calories": 3700, "target_fat_g": 123, "target_protein_g": 231, "tdee": 3218, "weight_kg": 87 }
[ { "location": "home", "time": "08:00-09:00", "type": "meal" }, { "location": "home", "time": "10:00-11:30", "type": "workout" }, { "location": "home", "time": "12:30-13:30", "type": "meal" }, { "location": "home", "time": "15:00-15:30", "type": "meal" }, { "location": "home", "time": "18:30-19:30", "type": "meal" }, { "location": "home", "time": "21:30-22:00", "type": "meal" } ]
[ { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 80, "carbs": 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": 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": 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": 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": 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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 } ]
[ { "calories_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: 50, Weight: 87kg, Height: 171cm\n- Activity Level: Very Active\n- Target: 3700 calories, 231g protein, 416g carbs, 123g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\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": 21, "bmr": 1905, "gender": "female", "goal": "weight_loss", "height_cm": 197, "target_carbs_g": 262, "target_daily_calories": 2629, "target_fat_g": 102, "target_protein_g": 164, "tdee": 3287, "weight_kg": 94 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 150, "carbs": 13, "fat": 10, "location": [ "office", "gym" ], "meal_type": [ "snack" ], "name": "Trail Mix", "prep_time": 0, "protein": 4 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 120, "carbs": 22, "fat": 2, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Quinoa", "prep_time": 15, "protein": 4 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 80, "carbs": 3, "fat": 2, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Cottage Cheese", "prep_time": 1, "protein": 14 }, { "calories": 120, "carbs": 0, "fat": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 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": 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: 94kg, Height: 197cm\n- Activity Level: Active\n- Target: 2629 calories, 164g protein, 262g carbs, 102g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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 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": 57, "bmr": 1755, "gender": "female", "goal": "maintenance", "height_cm": 189, "target_carbs_g": 271, "target_daily_calories": 2413, "target_fat_g": 93, "target_protein_g": 120, "tdee": 2413, "weight_kg": 102 }
[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }, { "location": "home", "time": "19:30-20:30", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 165, "carbs": 0, "fat": 4, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Chicken Breast", "prep_time": 15, "protein": 31 }, { "calories": 120, "carbs": 0, "fat": 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": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 100, "carbs": 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": 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": 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: 57, Weight: 102kg, Height: 189cm\n- Activity Level: Light\n- Target: 2413 calories, 120g protein, 271g carbs, 93g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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": 45, "bmr": 1380, "gender": "male", "goal": "weight_loss", "height_cm": 160, "target_carbs_g": 151, "target_daily_calories": 1518, "target_fat_g": 59, "target_protein_g": 94, "tdee": 1898, "weight_kg": 60 }
[ { "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": 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": 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": 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": 130, "carbs": 30, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Sweet Potato", "prep_time": 25, "protein": 2 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 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": 120, "carbs": 0, "fat": 14, "location": [ "home" ], "meal_type": [ "cooking" ], "name": "Olive Oil (tbsp)", "prep_time": 0, "protein": 0 }, { "calories": 280, "carbs": 32, "fat": 8, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Sandwich (Turkey)", "prep_time": 5, "protein": 18 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 }, { "calories": 180, "carbs": 20, "fat": 6, "location": [ "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Protein Bar", "prep_time": 0, "protein": 15 } ]
[ { "calories_burned": 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: 45, Weight: 60kg, Height: 160cm\n- Activity Level: Light\n- Target: 1518 calories, 94g protein, 151g carbs, 59g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- 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": 35, "bmr": 1610, "gender": "female", "goal": "muscle_gain", "height_cm": 153, "target_carbs_g": 249, "target_daily_calories": 2222, "target_fat_g": 74, "target_protein_g": 138, "tdee": 1932, "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": 140, "carbs": 1, "fat": 10, "location": [ "home" ], "meal_type": [ "breakfast" ], "name": "Scrambled Eggs", "prep_time": 8, "protein": 12 }, { "calories": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 }, { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 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": 105, "carbs": 27, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "breakfast", "snack", "pre_workout" ], "name": "Banana", "prep_time": 1, "protein": 1 }, { "calories": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 120, "carbs": 3, "fat": 2, "location": [ "home", "gym", "office" ], "meal_type": [ "post_workout", "snack" ], "name": "Protein Shake", "prep_time": 2, "protein": 25 }, { "calories": 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": 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": 3, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Lean Ground Turkey", "prep_time": 10, "protein": 22 }, { "calories": 25, "carbs": 5, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Broccoli", "prep_time": 8, "protein": 3 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" }, { "calories_burned": 140, "duration": 20, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Dumbbell Rows" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 35, Weight: 99kg, Height: 153cm\n- Activity Level: Sedentary\n- Target: 2222 calories, 138g protein, 249g carbs, 74g 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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\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": 25, "bmr": 1909, "gender": "female", "goal": "muscle_gain", "height_cm": 164, "target_carbs_g": 296, "target_daily_calories": 2634, "target_fat_g": 87, "target_protein_g": 164, "tdee": 2291, "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": 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": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 200, "carbs": 15, "fat": 12, "location": [ "office" ], "meal_type": [ "lunch" ], "name": "Salad Bowl", "prep_time": 3, "protein": 12 }, { "calories": 80, "carbs": 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": 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": 80, "carbs": 21, "fat": 0, "location": [ "home", "office", "gym" ], "meal_type": [ "snack", "pre_workout" ], "name": "Apple", "prep_time": 1, "protein": 0 }, { "calories": 150, "carbs": 27, "fat": 3, "location": [ "home" ], "meal_type": [ "breakfast", "snack" ], "name": "Oatmeal", "prep_time": 5, "protein": 5 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 110, "carbs": 23, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Brown Rice", "prep_time": 20, "protein": 3 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 30, "carbs": 4, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "lunch", "dinner" ], "name": "Spinach Salad", "prep_time": 5, "protein": 4 }, { "calories": 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": 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": 140, "carbs": 30, "fat": 1, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Whole Wheat Pasta", "prep_time": 12, "protein": 6 } ]
[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Bench Press" }, { "calories_burned": 200, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "back", "legs", "core" ], "name": "Deadlifts" }, { "calories_burned": 200, "duration": 20, "equipment": "cardio", "location": [ "gym" ], "muscle_groups": [ "cardio", "back", "legs" ], "name": "Rowing Machine" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Squats" }, { "calories_burned": 110, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "legs", "glutes" ], "name": "Lunges" }, { "calories_burned": 190, "duration": 25, "equipment": "weights", "location": [ "gym" ], "muscle_groups": [ "legs", "glutes", "core" ], "name": "Squats (Barbell)" }, { "calories_burned": 120, "duration": 15, "equipment": "bar", "location": [ "gym" ], "muscle_groups": [ "back", "biceps" ], "name": "Pull-ups" } ]
{ "max_prep_time": 30, "meal_spacing_min": 180, "post_workout_protein": true, "pre_workout_carbs": true }
[ { "content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>", "role": "system" }, { "content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 25, Weight: 117kg, Height: 164cm\n- Activity Level: Sedentary\n- Target: 2634 calories, 164g protein, 296g 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- 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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 Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location", "role": "user" } ]
{ "activity_level": "active", "age": 52, "bmr": 1366, "gender": "female", "goal": "maintenance", "height_cm": 158, "target_carbs_g": 265, "target_daily_calories": 2357, "target_fat_g": 91, "target_protein_g": 117, "tdee": 2357, "weight_kg": 80 }
[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" }, { "location": "office", "time": "16:00-16:30", "type": "meal" }, { "location": "home", "time": "19:00-20:00", "type": "meal" }, { "location": "home", "time": "21:00-21:30", "type": "meal" } ]
[ { "calories": 160, "carbs": 6, "fat": 14, "location": [ "home", "office" ], "meal_type": [ "snack" ], "name": "Nuts (mixed)", "prep_time": 0, "protein": 6 }, { "calories": 100, "carbs": 6, "fat": 0, "location": [ "home", "office" ], "meal_type": [ "breakfast", "snack" ], "name": "Greek Yogurt", "prep_time": 1, "protein": 17 }, { "calories": 200, "carbs": 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": 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": 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": 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": 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": 100, "carbs": 0, "fat": 1, "location": [ "home", "office" ], "meal_type": [ "lunch", "snack" ], "name": "Tuna (canned)", "prep_time": 2, "protein": 22 }, { "calories": 40, "carbs": 8, "fat": 0, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Mixed Vegetables", "prep_time": 10, "protein": 2 }, { "calories": 200, "carbs": 0, "fat": 12, "location": [ "home" ], "meal_type": [ "lunch", "dinner" ], "name": "Salmon Fillet", "prep_time": 12, "protein": 25 } ]
[ { "calories_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: 52, Weight: 80kg, Height: 158cm\n- Activity Level: Active\n- Target: 2357 calories, 117g 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- 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- 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- 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- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n\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" } ]