user_profile
dict | available_slots
list | available_foods
list | available_exercises
list | nutrition_rules
dict | prompt
list |
|---|---|---|---|---|---|
{
"activity_level": "moderate",
"age": 36,
"bmr": 1735,
"gender": "male",
"goal": "performance",
"height_cm": 184,
"target_carbs_g": 369,
"target_daily_calories": 2958,
"target_fat_g": 92,
"target_protein_g": 162,
"tdee": 2689,
"weight_kg": 76
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 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_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: 36, Weight: 76kg, Height: 184cm\n- Activity Level: Moderate\n- Target: 2958 calories, 162g protein, 369g carbs, 92g 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein 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\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": 36,
"bmr": 1769,
"gender": "female",
"goal": "weight_loss",
"height_cm": 176,
"target_carbs_g": 268,
"target_daily_calories": 2688,
"target_fat_g": 104,
"target_protein_g": 168,
"tdee": 3361,
"weight_kg": 101
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 36, Weight: 101kg, Height: 176cm\n- Activity Level: Very Active\n- Target: 2688 calories, 168g protein, 268g 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 45,
"bmr": 1662,
"gender": "female",
"goal": "weight_loss",
"height_cm": 166,
"target_carbs_g": 182,
"target_daily_calories": 1827,
"target_fat_g": 71,
"target_protein_g": 114,
"tdee": 2285,
"weight_kg": 101
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"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: 45, Weight: 101kg, Height: 166cm\n- Activity Level: Light\n- Target: 1827 calories, 114g protein, 182g 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 59,
"bmr": 1408,
"gender": "male",
"goal": "maintenance",
"height_cm": 158,
"target_carbs_g": 245,
"target_daily_calories": 2181,
"target_fat_g": 84,
"target_protein_g": 109,
"tdee": 2182,
"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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 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": 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": 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: 59, Weight: 71kg, Height: 158cm\n- Activity Level: Moderate\n- Target: 2181 calories, 109g protein, 245g carbs, 84g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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": "light",
"age": 27,
"bmr": 2032,
"gender": "male",
"goal": "performance",
"height_cm": 170,
"target_carbs_g": 384,
"target_daily_calories": 3074,
"target_fat_g": 95,
"target_protein_g": 169,
"tdee": 2795,
"weight_kg": 110
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 27, Weight: 110kg, Height: 170cm\n- Activity Level: Light\n- Target: 3074 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 46,
"bmr": 1886,
"gender": "female",
"goal": "weight_loss",
"height_cm": 174,
"target_carbs_g": 286,
"target_daily_calories": 2867,
"target_fat_g": 111,
"target_protein_g": 179,
"tdee": 3584,
"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": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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_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: 46, Weight: 119kg, Height: 174cm\n- Activity Level: Very Active\n- Target: 2867 calories, 179g protein, 286g carbs, 111g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 38,
"bmr": 1785,
"gender": "male",
"goal": "performance",
"height_cm": 152,
"target_carbs_g": 466,
"target_daily_calories": 3730,
"target_fat_g": 116,
"target_protein_g": 205,
"tdee": 3392,
"weight_kg": 102
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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_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: 38, Weight: 102kg, Height: 152cm\n- Activity Level: Very Active\n- Target: 3730 calories, 205g protein, 466g carbs, 116g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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\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": 38,
"bmr": 1759,
"gender": "male",
"goal": "performance",
"height_cm": 159,
"target_carbs_g": 459,
"target_daily_calories": 3675,
"target_fat_g": 114,
"target_protein_g": 202,
"tdee": 3342,
"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": 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": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 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": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"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: 38, Weight: 95kg, Height: 159cm\n- Activity Level: Very Active\n- Target: 3675 calories, 202g protein, 459g carbs, 114g 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- 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- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat 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- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 36,
"bmr": 2030,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 197,
"target_carbs_g": 453,
"target_daily_calories": 4027,
"target_fat_g": 134,
"target_protein_g": 251,
"tdee": 3502,
"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": 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": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
] |
[
{
"calories_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: 36, Weight: 114kg, Height: 197cm\n- Activity Level: Active\n- Target: 4027 calories, 251g protein, 453g carbs, 134g 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\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": 49,
"bmr": 1865,
"gender": "male",
"goal": "weight_loss",
"height_cm": 180,
"target_carbs_g": 257,
"target_daily_calories": 2573,
"target_fat_g": 100,
"target_protein_g": 160,
"tdee": 3217,
"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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 49, Weight: 98kg, Height: 180cm\n- Activity Level: Active\n- Target: 2573 calories, 160g protein, 257g 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 65,
"bmr": 1265,
"gender": "female",
"goal": "performance",
"height_cm": 157,
"target_carbs_g": 239,
"target_daily_calories": 1913,
"target_fat_g": 59,
"target_protein_g": 105,
"tdee": 1740,
"weight_kg": 77
}
|
[
{
"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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 65, Weight: 77kg, Height: 157cm\n- Activity Level: Light\n- Target: 1913 calories, 105g protein, 239g carbs, 59g 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 38,
"bmr": 1840,
"gender": "female",
"goal": "maintenance",
"height_cm": 181,
"target_carbs_g": 284,
"target_daily_calories": 2530,
"target_fat_g": 98,
"target_protein_g": 126,
"tdee": 2530,
"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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 38, Weight: 106kg, Height: 181cm\n- Activity Level: Light\n- Target: 2530 calories, 126g protein, 284g carbs, 98g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 38,
"bmr": 1878,
"gender": "male",
"goal": "weight_loss",
"height_cm": 154,
"target_carbs_g": 285,
"target_daily_calories": 2853,
"target_fat_g": 110,
"target_protein_g": 178,
"tdee": 3567,
"weight_kg": 110
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 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": 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": 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)"
}
] |
{
"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: 38, Weight: 110kg, Height: 154cm\n- Activity Level: Very Active\n- Target: 2853 calories, 178g protein, 285g carbs, 110g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 19,
"bmr": 1506,
"gender": "female",
"goal": "weight_loss",
"height_cm": 186,
"target_carbs_g": 165,
"target_daily_calories": 1657,
"target_fat_g": 64,
"target_protein_g": 103,
"tdee": 2071,
"weight_kg": 60
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 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)"
}
] |
{
"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: 60kg, Height: 186cm\n- Activity Level: Light\n- Target: 1657 calories, 103g protein, 165g carbs, 64g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Protein 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- 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- 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- 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- 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\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": 30,
"bmr": 1489,
"gender": "female",
"goal": "performance",
"height_cm": 192,
"target_carbs_g": 245,
"target_daily_calories": 1965,
"target_fat_g": 61,
"target_protein_g": 108,
"tdee": 1787,
"weight_kg": 60
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 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": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 30, Weight: 60kg, Height: 192cm\n- Activity Level: Sedentary\n- Target: 1965 calories, 108g protein, 245g carbs, 61g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 59,
"bmr": 1725,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 165,
"target_carbs_g": 267,
"target_daily_calories": 2380,
"target_fat_g": 79,
"target_protein_g": 148,
"tdee": 2070,
"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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
] |
[
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 59, Weight: 115kg, Height: 165cm\n- Activity Level: Sedentary\n- Target: 2380 calories, 148g protein, 267g carbs, 79g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 41,
"bmr": 1404,
"gender": "female",
"goal": "weight_loss",
"height_cm": 152,
"target_carbs_g": 193,
"target_daily_calories": 1937,
"target_fat_g": 75,
"target_protein_g": 121,
"tdee": 2422,
"weight_kg": 82
}
|
[
{
"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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
}
] |
[
{
"calories_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: 41, Weight: 82kg, Height: 152cm\n- Activity Level: Active\n- Target: 1937 calories, 121g protein, 193g carbs, 75g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n\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": 24,
"bmr": 1990,
"gender": "female",
"goal": "performance",
"height_cm": 173,
"target_carbs_g": 472,
"target_daily_calories": 3776,
"target_fat_g": 117,
"target_protein_g": 207,
"tdee": 3433,
"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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 24, Weight: 119kg, Height: 173cm\n- Activity Level: Active\n- Target: 3776 calories, 207g protein, 472g carbs, 117g 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 18,
"bmr": 1415,
"gender": "female",
"goal": "maintenance",
"height_cm": 185,
"target_carbs_g": 246,
"target_daily_calories": 2193,
"target_fat_g": 85,
"target_protein_g": 109,
"tdee": 2194,
"weight_kg": 51
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 18, Weight: 51kg, Height: 185cm\n- Activity Level: Moderate\n- Target: 2193 calories, 109g protein, 246g carbs, 85g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 20,
"bmr": 1926,
"gender": "female",
"goal": "weight_loss",
"height_cm": 190,
"target_carbs_g": 292,
"target_daily_calories": 2928,
"target_fat_g": 113,
"target_protein_g": 183,
"tdee": 3660,
"weight_kg": 100
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 200,
"carbs": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"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: 190cm\n- Activity Level: Very Active\n- Target: 2928 calories, 183g protein, 292g carbs, 113g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\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": 1778,
"gender": "female",
"goal": "weight_loss",
"height_cm": 191,
"target_carbs_g": 170,
"target_daily_calories": 1706,
"target_fat_g": 66,
"target_protein_g": 106,
"tdee": 2133,
"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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 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": 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": 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: 35, Weight: 92kg, Height: 191cm\n- Activity Level: Sedentary\n- Target: 1706 calories, 106g protein, 170g carbs, 66g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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- 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": "sedentary",
"age": 25,
"bmr": 1874,
"gender": "female",
"goal": "maintenance",
"height_cm": 168,
"target_carbs_g": 252,
"target_daily_calories": 2248,
"target_fat_g": 87,
"target_protein_g": 112,
"tdee": 2249,
"weight_kg": 111
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 25, Weight: 111kg, Height: 168cm\n- Activity Level: Sedentary\n- Target: 2248 calories, 112g protein, 252g 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 64,
"bmr": 1444,
"gender": "male",
"goal": "maintenance",
"height_cm": 187,
"target_carbs_g": 223,
"target_daily_calories": 1985,
"target_fat_g": 77,
"target_protein_g": 99,
"tdee": 1985,
"weight_kg": 59
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 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_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: 64, Weight: 59kg, Height: 187cm\n- Activity Level: Light\n- Target: 1985 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 20,
"bmr": 1800,
"gender": "female",
"goal": "maintenance",
"height_cm": 157,
"target_carbs_g": 278,
"target_daily_calories": 2475,
"target_fat_g": 96,
"target_protein_g": 123,
"tdee": 2475,
"weight_kg": 108
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 150,
"carbs": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 20, Weight: 108kg, Height: 157cm\n- Activity Level: Light\n- Target: 2475 calories, 123g protein, 278g carbs, 96g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 47,
"bmr": 1952,
"gender": "male",
"goal": "weight_loss",
"height_cm": 170,
"target_carbs_g": 296,
"target_daily_calories": 2967,
"target_fat_g": 115,
"target_protein_g": 185,
"tdee": 3710,
"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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 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": 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": 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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 47, Weight: 112kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 2967 calories, 185g protein, 296g carbs, 115g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 20,
"bmr": 1872,
"gender": "male",
"goal": "maintenance",
"height_cm": 198,
"target_carbs_g": 363,
"target_daily_calories": 3230,
"target_fat_g": 125,
"target_protein_g": 161,
"tdee": 3230,
"weight_kg": 73
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
] |
[
{
"calories_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: 20, Weight: 73kg, Height: 198cm\n- Activity Level: Active\n- Target: 3230 calories, 161g protein, 363g carbs, 125g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\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": 38,
"bmr": 1556,
"gender": "female",
"goal": "performance",
"height_cm": 182,
"target_carbs_g": 369,
"target_daily_calories": 2953,
"target_fat_g": 91,
"target_protein_g": 162,
"tdee": 2685,
"weight_kg": 77
}
|
[
{
"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": 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": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
] |
[
{
"calories_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: 38, Weight: 77kg, Height: 182cm\n- Activity Level: Active\n- Target: 2953 calories, 162g protein, 369g carbs, 91g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 33,
"bmr": 1423,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 195,
"target_carbs_g": 349,
"target_daily_calories": 3108,
"target_fat_g": 103,
"target_protein_g": 194,
"tdee": 2703,
"weight_kg": 53
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 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": 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": 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": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 33, Weight: 53kg, Height: 195cm\n- Activity Level: Very Active\n- Target: 3108 calories, 194g protein, 349g carbs, 103g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- 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\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": 30,
"bmr": 2116,
"gender": "female",
"goal": "maintenance",
"height_cm": 198,
"target_carbs_g": 410,
"target_daily_calories": 3650,
"target_fat_g": 141,
"target_protein_g": 182,
"tdee": 3651,
"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": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 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_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: 119kg, Height: 198cm\n- Activity Level: Active\n- Target: 3650 calories, 182g protein, 410g carbs, 141g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 25,
"bmr": 1398,
"gender": "female",
"goal": "performance",
"height_cm": 175,
"target_carbs_g": 365,
"target_daily_calories": 2921,
"target_fat_g": 90,
"target_protein_g": 160,
"tdee": 2656,
"weight_kg": 59
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 140,
"carbs": 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": 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_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: 25, Weight: 59kg, Height: 175cm\n- Activity Level: Very Active\n- Target: 2921 calories, 160g protein, 365g 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 65,
"bmr": 1866,
"gender": "male",
"goal": "maintenance",
"height_cm": 185,
"target_carbs_g": 325,
"target_daily_calories": 2892,
"target_fat_g": 112,
"target_protein_g": 144,
"tdee": 2893,
"weight_kg": 103
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"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: 103kg, Height: 185cm\n- Activity Level: Moderate\n- Target: 2892 calories, 144g protein, 325g carbs, 112g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 28,
"bmr": 1723,
"gender": "female",
"goal": "weight_loss",
"height_cm": 151,
"target_carbs_g": 189,
"target_daily_calories": 1895,
"target_fat_g": 73,
"target_protein_g": 118,
"tdee": 2369,
"weight_kg": 108
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 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": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 28, Weight: 108kg, Height: 151cm\n- Activity Level: Light\n- Target: 1895 calories, 118g protein, 189g carbs, 73g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 28,
"bmr": 1516,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 157,
"target_carbs_g": 303,
"target_daily_calories": 2702,
"target_fat_g": 90,
"target_protein_g": 168,
"tdee": 2350,
"weight_kg": 67
}
|
[
{
"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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 200,
"carbs": 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": 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"
}
] |
{
"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: 67kg, Height: 157cm\n- Activity Level: Moderate\n- Target: 2702 calories, 168g protein, 303g carbs, 90g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 59,
"bmr": 1256,
"gender": "female",
"goal": "weight_loss",
"height_cm": 178,
"target_carbs_g": 120,
"target_daily_calories": 1206,
"target_fat_g": 46,
"target_protein_g": 75,
"tdee": 1508,
"weight_kg": 60
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 59, Weight: 60kg, Height: 178cm\n- Activity Level: Sedentary\n- Target: 1206 calories, 75g protein, 120g carbs, 46g 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n\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": 44,
"bmr": 1552,
"gender": "female",
"goal": "maintenance",
"height_cm": 186,
"target_carbs_g": 301,
"target_daily_calories": 2676,
"target_fat_g": 104,
"target_protein_g": 133,
"tdee": 2676,
"weight_kg": 77
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 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": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 44, Weight: 77kg, Height: 186cm\n- Activity Level: Active\n- Target: 2676 calories, 133g protein, 301g carbs, 104g 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 53,
"bmr": 1569,
"gender": "female",
"goal": "weight_loss",
"height_cm": 188,
"target_carbs_g": 216,
"target_daily_calories": 2165,
"target_fat_g": 84,
"target_protein_g": 135,
"tdee": 2707,
"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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 53, Weight: 82kg, Height: 188cm\n- Activity Level: Active\n- Target: 2165 calories, 135g protein, 216g carbs, 84g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 50,
"bmr": 1552,
"gender": "female",
"goal": "weight_loss",
"height_cm": 194,
"target_carbs_g": 214,
"target_daily_calories": 2141,
"target_fat_g": 83,
"target_protein_g": 133,
"tdee": 2676,
"weight_kg": 75
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 140,
"carbs": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 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_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: 75kg, Height: 194cm\n- Activity Level: Active\n- Target: 2141 calories, 133g protein, 214g carbs, 83g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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\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": 1658,
"gender": "male",
"goal": "maintenance",
"height_cm": 174,
"target_carbs_g": 289,
"target_daily_calories": 2569,
"target_fat_g": 99,
"target_protein_g": 128,
"tdee": 2569,
"weight_kg": 89
}
|
[
{
"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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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"
}
] |
{
"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: 89kg, Height: 174cm\n- Activity Level: Moderate\n- Target: 2569 calories, 128g protein, 289g carbs, 99g 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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\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": 1638,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 154,
"target_carbs_g": 328,
"target_daily_calories": 2918,
"target_fat_g": 97,
"target_protein_g": 182,
"tdee": 2538,
"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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
] |
[
{
"calories_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: 93kg, Height: 154cm\n- Activity Level: Moderate\n- Target: 2918 calories, 182g protein, 328g carbs, 97g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\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": 34,
"bmr": 2189,
"gender": "male",
"goal": "performance",
"height_cm": 199,
"target_carbs_g": 519,
"target_daily_calories": 4153,
"target_fat_g": 129,
"target_protein_g": 228,
"tdee": 3776,
"weight_kg": 111
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 34, Weight: 111kg, Height: 199cm\n- Activity Level: Active\n- Target: 4153 calories, 228g protein, 519g carbs, 129g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 51,
"bmr": 1418,
"gender": "female",
"goal": "weight_loss",
"height_cm": 159,
"target_carbs_g": 195,
"target_daily_calories": 1956,
"target_fat_g": 76,
"target_protein_g": 122,
"tdee": 2446,
"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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
}
] |
[
{
"calories_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: 51, Weight: 84kg, Height: 159cm\n- Activity Level: Active\n- Target: 1956 calories, 122g protein, 195g carbs, 76g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 20,
"bmr": 2078,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 178,
"target_carbs_g": 416,
"target_daily_calories": 3703,
"target_fat_g": 123,
"target_protein_g": 231,
"tdee": 3220,
"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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
] |
[
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 20, Weight: 106kg, Height: 178cm\n- Activity Level: Moderate\n- Target: 3703 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- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 48,
"bmr": 1472,
"gender": "male",
"goal": "maintenance",
"height_cm": 190,
"target_carbs_g": 227,
"target_daily_calories": 2024,
"target_fat_g": 78,
"target_protein_g": 101,
"tdee": 2025,
"weight_kg": 52
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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"
},
{
"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: 48, Weight: 52kg, Height: 190cm\n- Activity Level: Light\n- Target: 2024 calories, 101g protein, 227g carbs, 78g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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": 62,
"bmr": 1440,
"gender": "female",
"goal": "maintenance",
"height_cm": 173,
"target_carbs_g": 222,
"target_daily_calories": 1980,
"target_fat_g": 77,
"target_protein_g": 99,
"tdee": 1980,
"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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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: 62, Weight: 83kg, Height: 173cm\n- Activity Level: Light\n- Target: 1980 calories, 99g protein, 222g 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- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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": "sedentary",
"age": 53,
"bmr": 1842,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 186,
"target_carbs_g": 285,
"target_daily_calories": 2542,
"target_fat_g": 84,
"target_protein_g": 158,
"tdee": 2211,
"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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 80,
"carbs": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
] |
[
{
"calories_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: 94kg, Height: 186cm\n- Activity Level: Sedentary\n- Target: 2542 calories, 158g protein, 285g 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- 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- 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- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\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": 30,
"bmr": 1305,
"gender": "female",
"goal": "maintenance",
"height_cm": 169,
"target_carbs_g": 201,
"target_daily_calories": 1794,
"target_fat_g": 69,
"target_protein_g": 89,
"tdee": 1795,
"weight_kg": 56
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 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: 30, Weight: 56kg, Height: 169cm\n- Activity Level: Light\n- Target: 1794 calories, 89g protein, 201g carbs, 69g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- 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": 21,
"bmr": 1816,
"gender": "female",
"goal": "weight_loss",
"height_cm": 170,
"target_carbs_g": 276,
"target_daily_calories": 2761,
"target_fat_g": 107,
"target_protein_g": 172,
"tdee": 3451,
"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": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 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: 102kg, Height: 170cm\n- Activity Level: Very Active\n- Target: 2761 calories, 172g protein, 276g carbs, 107g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 58,
"bmr": 1702,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 182,
"target_carbs_g": 341,
"target_daily_calories": 3034,
"target_fat_g": 101,
"target_protein_g": 189,
"tdee": 2639,
"weight_kg": 85
}
|
[
{
"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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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": 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: 58, Weight: 85kg, Height: 182cm\n- Activity Level: Moderate\n- Target: 3034 calories, 189g protein, 341g 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- 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- 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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": 32,
"bmr": 2108,
"gender": "male",
"goal": "weight_loss",
"height_cm": 194,
"target_carbs_g": 231,
"target_daily_calories": 2318,
"target_fat_g": 90,
"target_protein_g": 144,
"tdee": 2898,
"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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 32, Weight: 105kg, Height: 194cm\n- Activity Level: Light\n- Target: 2318 calories, 144g protein, 231g 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- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 54,
"bmr": 2000,
"gender": "male",
"goal": "maintenance",
"height_cm": 196,
"target_carbs_g": 270,
"target_daily_calories": 2400,
"target_fat_g": 93,
"target_protein_g": 120,
"tdee": 2400,
"weight_kg": 104
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 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": 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": 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": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 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": 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: 54, Weight: 104kg, Height: 196cm\n- Activity Level: Sedentary\n- Target: 2400 calories, 120g protein, 270g carbs, 93g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- 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- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 46,
"bmr": 1674,
"gender": "female",
"goal": "performance",
"height_cm": 188,
"target_carbs_g": 437,
"target_daily_calories": 3498,
"target_fat_g": 108,
"target_protein_g": 192,
"tdee": 3181,
"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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
] |
[
{
"calories_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: 46, Weight: 89kg, Height: 188cm\n- Activity Level: Very Active\n- Target: 3498 calories, 192g protein, 437g carbs, 108g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 62,
"bmr": 1135,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 153,
"target_carbs_g": 176,
"target_daily_calories": 1566,
"target_fat_g": 52,
"target_protein_g": 97,
"tdee": 1362,
"weight_kg": 65
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
] |
[
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 62, Weight: 65kg, Height: 153cm\n- Activity Level: Sedentary\n- Target: 1566 calories, 97g protein, 176g carbs, 52g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 62,
"bmr": 1759,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 183,
"target_carbs_g": 352,
"target_daily_calories": 3134,
"target_fat_g": 104,
"target_protein_g": 195,
"tdee": 2726,
"weight_kg": 92
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 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: 62, Weight: 92kg, Height: 183cm\n- Activity Level: Moderate\n- Target: 3134 calories, 195g protein, 352g carbs, 104g 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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": "active",
"age": 48,
"bmr": 1593,
"gender": "female",
"goal": "maintenance",
"height_cm": 167,
"target_carbs_g": 309,
"target_daily_calories": 2747,
"target_fat_g": 106,
"target_protein_g": 137,
"tdee": 2747,
"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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"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: 95kg, Height: 167cm\n- Activity Level: Active\n- Target: 2747 calories, 137g protein, 309g carbs, 106g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- 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": 62,
"bmr": 1612,
"gender": "female",
"goal": "performance",
"height_cm": 194,
"target_carbs_g": 421,
"target_daily_calories": 3368,
"target_fat_g": 104,
"target_protein_g": 185,
"tdee": 3062,
"weight_kg": 87
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 62, Weight: 87kg, Height: 194cm\n- Activity Level: Very Active\n- Target: 3368 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- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 53,
"bmr": 1605,
"gender": "male",
"goal": "weight_loss",
"height_cm": 164,
"target_carbs_g": 221,
"target_daily_calories": 2214,
"target_fat_g": 86,
"target_protein_g": 138,
"tdee": 2769,
"weight_kg": 84
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 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": 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: 53, Weight: 84kg, Height: 164cm\n- Activity Level: Active\n- Target: 2214 calories, 138g protein, 221g carbs, 86g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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": 33,
"bmr": 1263,
"gender": "female",
"goal": "maintenance",
"height_cm": 163,
"target_carbs_g": 269,
"target_daily_calories": 2399,
"target_fat_g": 93,
"target_protein_g": 119,
"tdee": 2399,
"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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 33, Weight: 57kg, Height: 163cm\n- Activity Level: Very Active\n- Target: 2399 calories, 119g protein, 269g 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 35,
"bmr": 1389,
"gender": "male",
"goal": "maintenance",
"height_cm": 155,
"target_carbs_g": 269,
"target_daily_calories": 2395,
"target_fat_g": 93,
"target_protein_g": 119,
"tdee": 2396,
"weight_kg": 59
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 35, Weight: 59kg, Height: 155cm\n- Activity Level: Active\n- Target: 2395 calories, 119g protein, 269g carbs, 93g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 34,
"bmr": 1852,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 182,
"target_carbs_g": 455,
"target_daily_calories": 4047,
"target_fat_g": 134,
"target_protein_g": 252,
"tdee": 3520,
"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": 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": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 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": 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_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: 34, Weight: 88kg, Height: 182cm\n- Activity Level: Very Active\n- Target: 4047 calories, 252g protein, 455g carbs, 134g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- 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- 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\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": 35,
"bmr": 1812,
"gender": "female",
"goal": "performance",
"height_cm": 174,
"target_carbs_g": 342,
"target_daily_calories": 2739,
"target_fat_g": 85,
"target_protein_g": 150,
"tdee": 2491,
"weight_kg": 106
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 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": 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": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 35, Weight: 106kg, Height: 174cm\n- Activity Level: Light\n- Target: 2739 calories, 150g protein, 342g carbs, 85g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- 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- 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- 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- 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\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": 51,
"bmr": 1968,
"gender": "male",
"goal": "maintenance",
"height_cm": 166,
"target_carbs_g": 420,
"target_daily_calories": 3738,
"target_fat_g": 145,
"target_protein_g": 186,
"tdee": 3738,
"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": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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": 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": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
}
] |
[
{
"calories_burned": 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: 51, Weight: 118kg, Height: 166cm\n- Activity Level: Very Active\n- Target: 3738 calories, 186g protein, 420g carbs, 145g 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- 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": 26,
"bmr": 1210,
"gender": "female",
"goal": "weight_loss",
"height_cm": 157,
"target_carbs_g": 116,
"target_daily_calories": 1161,
"target_fat_g": 45,
"target_protein_g": 72,
"tdee": 1452,
"weight_kg": 52
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"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: 26, Weight: 52kg, Height: 157cm\n- Activity Level: Sedentary\n- Target: 1161 calories, 72g protein, 116g carbs, 45g 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- 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- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 63,
"bmr": 1920,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 168,
"target_carbs_g": 341,
"target_daily_calories": 3035,
"target_fat_g": 101,
"target_protein_g": 189,
"tdee": 2640,
"weight_kg": 118
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 140,
"carbs": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 63, Weight: 118kg, Height: 168cm\n- Activity Level: Light\n- Target: 3035 calories, 189g protein, 341g carbs, 101g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 62,
"bmr": 1578,
"gender": "male",
"goal": "maintenance",
"height_cm": 194,
"target_carbs_g": 244,
"target_daily_calories": 2169,
"target_fat_g": 84,
"target_protein_g": 108,
"tdee": 2169,
"weight_kg": 67
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
] |
[
{
"calories_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: 62, Weight: 67kg, Height: 194cm\n- Activity Level: Light\n- Target: 2169 calories, 108g protein, 244g carbs, 84g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 50,
"bmr": 1159,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 168,
"target_carbs_g": 258,
"target_daily_calories": 2299,
"target_fat_g": 76,
"target_protein_g": 143,
"tdee": 1999,
"weight_kg": 52
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 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": 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": 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_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: 50, Weight: 52kg, Height: 168cm\n- Activity Level: Active\n- Target: 2299 calories, 143g protein, 258g 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 50,
"bmr": 1402,
"gender": "male",
"goal": "performance",
"height_cm": 174,
"target_carbs_g": 231,
"target_daily_calories": 1851,
"target_fat_g": 57,
"target_protein_g": 101,
"tdee": 1683,
"weight_kg": 56
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 50, Weight: 56kg, Height: 174cm\n- Activity Level: Sedentary\n- Target: 1851 calories, 101g protein, 231g carbs, 57g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 21,
"bmr": 1494,
"gender": "female",
"goal": "weight_loss",
"height_cm": 176,
"target_carbs_g": 164,
"target_daily_calories": 1643,
"target_fat_g": 63,
"target_protein_g": 102,
"tdee": 2054,
"weight_kg": 66
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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_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: 21, Weight: 66kg, Height: 176cm\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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 41,
"bmr": 1344,
"gender": "female",
"goal": "performance",
"height_cm": 192,
"target_carbs_g": 351,
"target_daily_calories": 2808,
"target_fat_g": 87,
"target_protein_g": 154,
"tdee": 2554,
"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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 41, Weight: 51kg, Height: 192cm\n- Activity Level: Very Active\n- Target: 2808 calories, 154g protein, 351g carbs, 87g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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 Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 39,
"bmr": 1688,
"gender": "female",
"goal": "maintenance",
"height_cm": 167,
"target_carbs_g": 327,
"target_daily_calories": 2911,
"target_fat_g": 113,
"target_protein_g": 145,
"tdee": 2911,
"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": 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": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 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"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 39, Weight: 100kg, Height: 167cm\n- Activity Level: Active\n- Target: 2911 calories, 145g protein, 327g carbs, 113g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 36,
"bmr": 1632,
"gender": "female",
"goal": "performance",
"height_cm": 162,
"target_carbs_g": 386,
"target_daily_calories": 3095,
"target_fat_g": 96,
"target_protein_g": 170,
"tdee": 2814,
"weight_kg": 96
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 36, Weight: 96kg, Height: 162cm\n- Activity Level: Active\n- Target: 3095 calories, 170g protein, 386g 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- 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- 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 Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 32,
"bmr": 1711,
"gender": "male",
"goal": "performance",
"height_cm": 153,
"target_carbs_g": 282,
"target_daily_calories": 2258,
"target_fat_g": 70,
"target_protein_g": 124,
"tdee": 2054,
"weight_kg": 91
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 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_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: 32, Weight: 91kg, Height: 153cm\n- Activity Level: Sedentary\n- Target: 2258 calories, 124g protein, 282g 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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\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": 33,
"bmr": 1845,
"gender": "female",
"goal": "maintenance",
"height_cm": 165,
"target_carbs_g": 321,
"target_daily_calories": 2860,
"target_fat_g": 111,
"target_protein_g": 143,
"tdee": 2860,
"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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
}
] |
[
{
"calories_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: 33, Weight: 114kg, Height: 165cm\n- Activity Level: Moderate\n- Target: 2860 calories, 143g protein, 321g 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 32,
"bmr": 2079,
"gender": "female",
"goal": "maintenance",
"height_cm": 192,
"target_carbs_g": 403,
"target_daily_calories": 3586,
"target_fat_g": 139,
"target_protein_g": 179,
"tdee": 3586,
"weight_kg": 120
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 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": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 32, Weight: 120kg, Height: 192cm\n- Activity Level: Active\n- Target: 3586 calories, 179g protein, 403g carbs, 139g 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 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- 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- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 64,
"bmr": 1272,
"gender": "male",
"goal": "performance",
"height_cm": 158,
"target_carbs_g": 271,
"target_daily_calories": 2169,
"target_fat_g": 67,
"target_protein_g": 119,
"tdee": 1972,
"weight_kg": 60
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 120,
"carbs": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
] |
[
{
"calories_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: 64, Weight: 60kg, Height: 158cm\n- Activity Level: Moderate\n- Target: 2169 calories, 119g protein, 271g carbs, 67g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\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": 20,
"bmr": 1276,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 150,
"target_carbs_g": 284,
"target_daily_calories": 2532,
"target_fat_g": 84,
"target_protein_g": 158,
"tdee": 2202,
"weight_kg": 60
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 80,
"carbs": 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": 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": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
}
] |
[
{
"calories_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: 20, Weight: 60kg, Height: 150cm\n- Activity Level: Active\n- Target: 2532 calories, 158g protein, 284g carbs, 84g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- 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- 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n\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": 61,
"bmr": 1296,
"gender": "male",
"goal": "weight_loss",
"height_cm": 153,
"target_carbs_g": 178,
"target_daily_calories": 1788,
"target_fat_g": 69,
"target_protein_g": 111,
"tdee": 2236,
"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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 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": 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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 61, Weight: 64kg, Height: 153cm\n- Activity Level: Active\n- Target: 1788 calories, 111g protein, 178g carbs, 69g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 65,
"bmr": 1185,
"gender": "female",
"goal": "performance",
"height_cm": 165,
"target_carbs_g": 309,
"target_daily_calories": 2477,
"target_fat_g": 77,
"target_protein_g": 136,
"tdee": 2252,
"weight_kg": 64
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 65, Weight: 64kg, Height: 165cm\n- Activity Level: Very Active\n- Target: 2477 calories, 136g protein, 309g carbs, 77g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 47,
"bmr": 1721,
"gender": "male",
"goal": "weight_loss",
"height_cm": 173,
"target_carbs_g": 165,
"target_daily_calories": 1652,
"target_fat_g": 64,
"target_protein_g": 103,
"tdee": 2066,
"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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 140,
"carbs": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 47, Weight: 87kg, Height: 173cm\n- Activity Level: Sedentary\n- Target: 1652 calories, 103g protein, 165g carbs, 64g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- 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- 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- 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\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": 31,
"bmr": 1460,
"gender": "male",
"goal": "maintenance",
"height_cm": 160,
"target_carbs_g": 254,
"target_daily_calories": 2263,
"target_fat_g": 88,
"target_protein_g": 113,
"tdee": 2263,
"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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 31, Weight: 61kg, Height: 160cm\n- Activity Level: Moderate\n- Target: 2263 calories, 113g protein, 254g carbs, 88g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- 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\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": 42,
"bmr": 1495,
"gender": "male",
"goal": "performance",
"height_cm": 184,
"target_carbs_g": 318,
"target_daily_calories": 2548,
"target_fat_g": 79,
"target_protein_g": 140,
"tdee": 2317,
"weight_kg": 55
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 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": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 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": 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": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"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: 55kg, Height: 184cm\n- Activity Level: Moderate\n- Target: 2548 calories, 140g protein, 318g 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- 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": 19,
"bmr": 1710,
"gender": "male",
"goal": "performance",
"height_cm": 192,
"target_carbs_g": 323,
"target_daily_calories": 2586,
"target_fat_g": 80,
"target_protein_g": 142,
"tdee": 2351,
"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": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 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_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: 19, Weight: 60kg, Height: 192cm\n- Activity Level: Light\n- Target: 2586 calories, 142g protein, 323g carbs, 80g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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\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": 39,
"bmr": 1756,
"gender": "male",
"goal": "muscle_gain",
"height_cm": 153,
"target_carbs_g": 352,
"target_daily_calories": 3130,
"target_fat_g": 104,
"target_protein_g": 195,
"tdee": 2722,
"weight_kg": 99
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 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": 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": 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": 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": 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": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
}
] |
[
{
"calories_burned": 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: 39, Weight: 99kg, Height: 153cm\n- Activity Level: Moderate\n- Target: 3130 calories, 195g protein, 352g carbs, 104g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- 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- 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- 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- 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- 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- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Bench Press: chest/triceps/shoulders, weights, 25min, 180 cal (gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Pull-ups: back/biceps, bar, 15min, 120 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 32,
"bmr": 1440,
"gender": "female",
"goal": "performance",
"height_cm": 157,
"target_carbs_g": 237,
"target_daily_calories": 1901,
"target_fat_g": 59,
"target_protein_g": 104,
"tdee": 1728,
"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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 150,
"carbs": 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": 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": 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_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 150,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Performance\n- Age: 32, Weight: 78kg, Height: 157cm\n- Activity Level: Sedentary\n- Target: 1901 calories, 104g protein, 237g carbs, 59g 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 150 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 52,
"bmr": 1959,
"gender": "male",
"goal": "weight_loss",
"height_cm": 175,
"target_carbs_g": 188,
"target_daily_calories": 1880,
"target_fat_g": 73,
"target_protein_g": 117,
"tdee": 2350,
"weight_kg": 112
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 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": 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": 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": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 52, Weight: 112kg, Height: 175cm\n- Activity Level: Sedentary\n- Target: 1880 calories, 117g protein, 188g carbs, 73g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 21,
"bmr": 1636,
"gender": "female",
"goal": "weight_loss",
"height_cm": 154,
"target_carbs_g": 157,
"target_daily_calories": 1571,
"target_fat_g": 61,
"target_protein_g": 98,
"tdee": 1964,
"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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 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": 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": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
}
] |
{
"max_prep_time": 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: 154cm\n- Activity Level: Sedentary\n- Target: 1571 calories, 98g protein, 157g carbs, 61g 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- 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- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- 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- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 57,
"bmr": 1920,
"gender": "male",
"goal": "weight_loss",
"height_cm": 168,
"target_carbs_g": 238,
"target_daily_calories": 2380,
"target_fat_g": 92,
"target_protein_g": 148,
"tdee": 2976,
"weight_kg": 115
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 100,
"carbs": 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": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 57, Weight: 115kg, Height: 168cm\n- Activity Level: Moderate\n- Target: 2380 calories, 148g protein, 238g carbs, 92g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- 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- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sandwich (Turkey): 280 cal, 18p, 32c, 8f (5 min prep, office, lunch)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- 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- 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 20,
"bmr": 1712,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 186,
"target_carbs_g": 420,
"target_daily_calories": 3739,
"target_fat_g": 124,
"target_protein_g": 233,
"tdee": 3252,
"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": 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": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 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: 20, Weight: 81kg, Height: 186cm\n- Activity Level: Very Active\n- Target: 3739 calories, 233g protein, 420g carbs, 124g 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "active",
"age": 28,
"bmr": 1662,
"gender": "female",
"goal": "weight_loss",
"height_cm": 170,
"target_carbs_g": 229,
"target_daily_calories": 2292,
"target_fat_g": 89,
"target_protein_g": 143,
"tdee": 2866,
"weight_kg": 90
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 120,
"carbs": 0,
"fat": 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": 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_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: 28, Weight: 90kg, Height: 170cm\n- Activity Level: Active\n- Target: 2292 calories, 143g protein, 229g carbs, 89g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "sedentary",
"age": 18,
"bmr": 1828,
"gender": "female",
"goal": "maintenance",
"height_cm": 155,
"target_carbs_g": 246,
"target_daily_calories": 2193,
"target_fat_g": 85,
"target_protein_g": 109,
"tdee": 2193,
"weight_kg": 111
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 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": 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": 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": 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": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 18, Weight: 111kg, Height: 155cm\n- Activity Level: Sedentary\n- Target: 2193 calories, 109g protein, 246g carbs, 85g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- 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- 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- 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- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 31,
"bmr": 1348,
"gender": "female",
"goal": "weight_loss",
"height_cm": 159,
"target_carbs_g": 204,
"target_daily_calories": 2048,
"target_fat_g": 79,
"target_protein_g": 128,
"tdee": 2561,
"weight_kg": 67
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 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": 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": 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: 31, Weight: 67kg, Height: 159cm\n- Activity Level: Very Active\n- Target: 2048 calories, 128g protein, 204g 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- 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- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- 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- 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- 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": "very_active",
"age": 36,
"bmr": 1780,
"gender": "male",
"goal": "maintenance",
"height_cm": 172,
"target_carbs_g": 380,
"target_daily_calories": 3382,
"target_fat_g": 131,
"target_protein_g": 169,
"tdee": 3382,
"weight_kg": 88
}
|
[
{
"location": "home",
"time": "08:00-09:00",
"type": "meal"
},
{
"location": "home",
"time": "10:00-11:30",
"type": "workout"
},
{
"location": "home",
"time": "12:30-13:30",
"type": "meal"
},
{
"location": "home",
"time": "15:00-15:30",
"type": "meal"
},
{
"location": "home",
"time": "18:30-19:30",
"type": "meal"
},
{
"location": "home",
"time": "21:30-22:00",
"type": "meal"
}
] |
[
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 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: 36, Weight: 88kg, Height: 172cm\n- Activity Level: Very Active\n- Target: 3382 calories, 169g protein, 380g carbs, 131g 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- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- 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- 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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 Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- 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": 48,
"bmr": 1696,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 150,
"target_carbs_g": 416,
"target_daily_calories": 3706,
"target_fat_g": 123,
"target_protein_g": 231,
"tdee": 3223,
"weight_kg": 116
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 100,
"carbs": 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": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 140,
"carbs": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 120,
"carbs": 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_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 180,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Bench Press"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bar",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Pull-ups"
},
{
"calories_burned": 140,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"biceps"
],
"name": "Dumbbell Rows"
},
{
"calories_burned": 130,
"duration": 20,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"shoulders",
"triceps"
],
"name": "Overhead Press"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Muscle Gain\n- Age: 48, Weight: 116kg, Height: 150cm\n- Activity Level: Very Active\n- Target: 3706 calories, 231g protein, 416g carbs, 123g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Whole Wheat 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- 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- 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- 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\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": 22,
"bmr": 1786,
"gender": "male",
"goal": "maintenance",
"height_cm": 157,
"target_carbs_g": 381,
"target_daily_calories": 3393,
"target_fat_g": 131,
"target_protein_g": 169,
"tdee": 3394,
"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": 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": 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": 14,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Whole Wheat Toast",
"prep_time": 3,
"protein": 4
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 80,
"carbs": 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": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 22, Weight: 91kg, Height: 157cm\n- Activity Level: Very Active\n- Target: 3393 calories, 169g protein, 381g carbs, 131g 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Whole Wheat Toast: 80 cal, 4p, 14c, 1f (3 min prep, home/office, breakfast/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- 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- 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- 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- 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- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "moderate",
"age": 64,
"bmr": 1638,
"gender": "female",
"goal": "weight_loss",
"height_cm": 171,
"target_carbs_g": 203,
"target_daily_calories": 2030,
"target_fat_g": 78,
"target_protein_g": 126,
"tdee": 2539,
"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": 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": 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": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
}
] |
[
{
"calories_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: 64, Weight: 105kg, Height: 171cm\n- Activity Level: Moderate\n- Target: 2030 calories, 126g protein, 203g carbs, 78g fat\n- Available time slots: 08:00-09:00 meal (home), 10:00-11:30 workout (home), 12:30-13:30 meal (home), 15:00-15:30 meal (home), 18:30-19:30 meal (home), 21:30-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 34,
"bmr": 1928,
"gender": "female",
"goal": "maintenance",
"height_cm": 179,
"target_carbs_g": 298,
"target_daily_calories": 2650,
"target_fat_g": 103,
"target_protein_g": 132,
"tdee": 2651,
"weight_kg": 114
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 280,
"carbs": 32,
"fat": 8,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Sandwich (Turkey)",
"prep_time": 5,
"protein": 18
},
{
"calories": 120,
"carbs": 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": 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": 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": 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: 114kg, Height: 179cm\n- Activity Level: Light\n- Target: 2650 calories, 132g protein, 298g carbs, 103g fat\n- Available time slots: 07:30-08:30 meal (home), 11:00-11:30 meal (office), 14:00-15:00 meal (office), 17:00-17:30 meal (office), 19:00-20:30 workout (gym), 21:00-22:00 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- 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- 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- 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- 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": 30,
"bmr": 1404,
"gender": "female",
"goal": "performance",
"height_cm": 180,
"target_carbs_g": 231,
"target_daily_calories": 1853,
"target_fat_g": 57,
"target_protein_g": 101,
"tdee": 1685,
"weight_kg": 59
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 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": 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": 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": 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": 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": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 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: 59kg, Height: 180cm\n- Activity Level: Sedentary\n- Target: 1853 calories, 101g protein, 231g carbs, 57g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Whole Wheat 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- 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- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 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": 19,
"bmr": 1443,
"gender": "female",
"goal": "muscle_gain",
"height_cm": 171,
"target_carbs_g": 354,
"target_daily_calories": 3152,
"target_fat_g": 105,
"target_protein_g": 197,
"tdee": 2741,
"weight_kg": 63
}
|
[
{
"location": "home",
"time": "06:00-07:00",
"type": "both"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "12:00-13:00",
"type": "meal"
},
{
"location": "gym",
"time": "18:00-19:30",
"type": "workout"
},
{
"location": "home",
"time": "19:30-20:30",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 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": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 120,
"carbs": 22,
"fat": 2,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Quinoa",
"prep_time": 15,
"protein": 4
},
{
"calories": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 80,
"carbs": 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": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 160,
"carbs": 6,
"fat": 14,
"location": [
"home",
"office"
],
"meal_type": [
"snack"
],
"name": "Nuts (mixed)",
"prep_time": 0,
"protein": 6
},
{
"calories": 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": 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: 19, Weight: 63kg, Height: 171cm\n- Activity Level: Very Active\n- Target: 3152 calories, 197g protein, 354g carbs, 105g fat\n- Available time slots: 06:00-07:00 both (home), 07:00-08:00 meal (home), 12:00-13:00 meal (office), 18:00-19:30 workout (gym), 19:30-20:30 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- 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- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Quinoa: 120 cal, 4p, 22c, 2f (15 min prep, home, lunch/dinner)\n- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- 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- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Nuts (mixed): 160 cal, 6p, 6c, 14f (0 min prep, home/office, snack)\n- 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- 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": "very_active",
"age": 41,
"bmr": 1464,
"gender": "female",
"goal": "maintenance",
"height_cm": 200,
"target_carbs_g": 312,
"target_daily_calories": 2781,
"target_fat_g": 108,
"target_protein_g": 139,
"tdee": 2782,
"weight_kg": 58
}
|
[
{
"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": 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": 80,
"carbs": 21,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Apple",
"prep_time": 1,
"protein": 0
},
{
"calories": 140,
"carbs": 30,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Whole Wheat Pasta",
"prep_time": 12,
"protein": 6
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 100,
"carbs": 0,
"fat": 1,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"snack"
],
"name": "Tuna (canned)",
"prep_time": 2,
"protein": 22
},
{
"calories": 130,
"carbs": 30,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Sweet Potato",
"prep_time": 25,
"protein": 2
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 50,
"duration": 10,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"core"
],
"name": "Plank"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
},
{
"calories_burned": 190,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"legs",
"glutes",
"core"
],
"name": "Squats (Barbell)"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 100,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"chest",
"triceps",
"shoulders"
],
"name": "Push-ups"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
}
] |
{
"max_prep_time": 30,
"meal_spacing_min": 180,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Maintenance\n- Age: 41, Weight: 58kg, Height: 200cm\n- Activity Level: Very Active\n- Target: 2781 calories, 139g protein, 312g carbs, 108g fat\n- Available time slots: 05:30-06:30 workout (gym), 07:00-08:00 meal (home), 10:00-10:30 meal (office), 13:00-14:00 meal (office), 16:00-16:30 meal (office), 19:00-20:00 meal (home), 21:00-21:30 meal (home)\n\nAVAILABLE FOODS:\n- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Apple: 80 cal, 0p, 21c, 0f (1 min prep, home/office/gym, snack/pre_workout)\n- Whole Wheat Pasta: 140 cal, 6p, 30c, 1f (12 min prep, home, lunch/dinner)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Cottage Cheese: 80 cal, 14p, 3c, 2f (1 min prep, home/office, breakfast/snack)\n- 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- Tuna (canned): 100 cal, 22p, 0c, 1f (2 min prep, home/office, lunch/snack)\n- Sweet Potato: 130 cal, 2p, 30c, 0f (25 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Plank: core, bodyweight, 10min, 50 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n- Squats (Barbell): legs/glutes/core, weights, 25min, 190 cal (gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Push-ups: chest/triceps/shoulders, bodyweight, 15min, 100 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "very_active",
"age": 30,
"bmr": 1530,
"gender": "female",
"goal": "weight_loss",
"height_cm": 157,
"target_carbs_g": 232,
"target_daily_calories": 2325,
"target_fat_g": 90,
"target_protein_g": 145,
"tdee": 2907,
"weight_kg": 86
}
|
[
{
"location": "gym",
"time": "05:30-06:30",
"type": "workout"
},
{
"location": "home",
"time": "07:00-08:00",
"type": "meal"
},
{
"location": "office",
"time": "10:00-10:30",
"type": "meal"
},
{
"location": "office",
"time": "13:00-14:00",
"type": "meal"
},
{
"location": "office",
"time": "16:00-16:30",
"type": "meal"
},
{
"location": "home",
"time": "19:00-20:00",
"type": "meal"
},
{
"location": "home",
"time": "21:00-21:30",
"type": "meal"
}
] |
[
{
"calories": 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": 140,
"carbs": 1,
"fat": 10,
"location": [
"home"
],
"meal_type": [
"breakfast"
],
"name": "Scrambled Eggs",
"prep_time": 8,
"protein": 12
},
{
"calories": 30,
"carbs": 4,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Spinach Salad",
"prep_time": 5,
"protein": 4
},
{
"calories": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 80,
"carbs": 3,
"fat": 2,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Cottage Cheese",
"prep_time": 1,
"protein": 14
},
{
"calories": 150,
"carbs": 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": 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": 200,
"carbs": 15,
"fat": 12,
"location": [
"office"
],
"meal_type": [
"lunch"
],
"name": "Salad Bowl",
"prep_time": 3,
"protein": 12
},
{
"calories": 200,
"carbs": 0,
"fat": 12,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Salmon Fillet",
"prep_time": 12,
"protein": 25
},
{
"calories": 180,
"carbs": 20,
"fat": 6,
"location": [
"office",
"gym"
],
"meal_type": [
"snack",
"pre_workout"
],
"name": "Protein Bar",
"prep_time": 0,
"protein": 15
},
{
"calories": 100,
"carbs": 6,
"fat": 0,
"location": [
"home",
"office"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Greek Yogurt",
"prep_time": 1,
"protein": 17
},
{
"calories": 150,
"carbs": 27,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"breakfast",
"snack"
],
"name": "Oatmeal",
"prep_time": 5,
"protein": 5
},
{
"calories": 120,
"carbs": 0,
"fat": 3,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Lean Ground Turkey",
"prep_time": 10,
"protein": 22
}
] |
[
{
"calories_burned": 150,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"full_body",
"cardio"
],
"name": "Burpees"
},
{
"calories_burned": 300,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Treadmill Running"
},
{
"calories_burned": 250,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"legs"
],
"name": "Cycling"
},
{
"calories_burned": 270,
"duration": 30,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Elliptical"
},
{
"calories_burned": 200,
"duration": 20,
"equipment": "cardio",
"location": [
"gym"
],
"muscle_groups": [
"cardio",
"back",
"legs"
],
"name": "Rowing Machine"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"cardio",
"full_body"
],
"name": "Jumping Jacks"
},
{
"calories_burned": 120,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Squats"
},
{
"calories_burned": 110,
"duration": 15,
"equipment": "bodyweight",
"location": [
"home",
"gym"
],
"muscle_groups": [
"legs",
"glutes"
],
"name": "Lunges"
},
{
"calories_burned": 200,
"duration": 25,
"equipment": "weights",
"location": [
"gym"
],
"muscle_groups": [
"back",
"legs",
"core"
],
"name": "Deadlifts"
}
] |
{
"max_prep_time": 20,
"meal_spacing_min": 240,
"post_workout_protein": true,
"pre_workout_carbs": true
}
|
[
{
"content": "You are an expert nutritionist and fitness trainer. Create an integrated daily plan that optimizes both nutrition and exercise.\n\nYour task:\n1. Plan meals that meet macronutrient targets\n2. Schedule workouts that align with fitness goals \n3. Optimize meal timing around workouts\n4. Respect time and location constraints\n\nFormat your response as:\n<thinking>\n[Detailed reasoning about meal timing, workout placement, macronutrient distribution, goal alignment, etc.]\n</thinking>\n\n<plan>\n<meal>\n<time>HH:MM</time>\n<name>Meal Name</name>\n<foods>Food1, Food2, Food3</foods>\n<calories>XXX</calories>\n<protein>XXg</protein>\n<carbs>XXg</carbs>\n<fat>XXg</fat>\n</meal>\n\n<workout>\n<time>HH:MM-HH:MM</time>\n<exercises>Exercise1, Exercise2, Exercise3</exercises>\n<duration>XX minutes</duration>\n<calories_burned>XXX</calories>\n</workout>\n</plan>",
"role": "system"
},
{
"content": "Create an optimized daily nutrition and exercise plan.\n\nPROFILE:\n- Goal: Weight Loss\n- Age: 30, Weight: 86kg, Height: 157cm\n- Activity Level: Very Active\n- Target: 2325 calories, 145g protein, 232g 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- 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- Scrambled Eggs: 140 cal, 12p, 1c, 10f (8 min prep, home, breakfast)\n- Spinach Salad: 30 cal, 4p, 4c, 0f (5 min prep, home/office, lunch/dinner)\n- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- 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- 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- 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- Salad Bowl: 200 cal, 12p, 15c, 12f (3 min prep, office, lunch)\n- Salmon Fillet: 200 cal, 25p, 0c, 12f (12 min prep, home, lunch/dinner)\n- Protein Bar: 180 cal, 15p, 20c, 6f (0 min prep, office/gym, snack/pre_workout)\n- Greek Yogurt: 100 cal, 17p, 6c, 0f (1 min prep, home/office, breakfast/snack)\n- Oatmeal: 150 cal, 5p, 27c, 3f (5 min prep, home, breakfast/snack)\n- Lean Ground Turkey: 120 cal, 22p, 0c, 3f (10 min prep, home, lunch/dinner)\n\nAVAILABLE EXERCISES:\n- Burpees: full_body/cardio, bodyweight, 15min, 150 cal (home/gym)\n- Treadmill Running: cardio/legs, cardio, 30min, 300 cal (gym)\n- Cycling: cardio/legs, cardio, 30min, 250 cal (gym)\n- Elliptical: cardio/full_body, cardio, 30min, 270 cal (gym)\n- Rowing Machine: cardio/back/legs, cardio, 20min, 200 cal (gym)\n- Jumping Jacks: cardio/full_body, bodyweight, 15min, 120 cal (home/gym)\n- Squats: legs/glutes, bodyweight, 15min, 120 cal (home/gym)\n- Lunges: legs/glutes, bodyweight, 15min, 110 cal (home/gym)\n- Deadlifts: back/legs/core, weights, 25min, 200 cal (gym)\n\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 240 minutes between main meals\n- Maximum 20 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
{
"activity_level": "light",
"age": 43,
"bmr": 1978,
"gender": "male",
"goal": "maintenance",
"height_cm": 198,
"target_carbs_g": 305,
"target_daily_calories": 2719,
"target_fat_g": 105,
"target_protein_g": 135,
"tdee": 2719,
"weight_kg": 95
}
|
[
{
"location": "home",
"time": "07:30-08:30",
"type": "meal"
},
{
"location": "office",
"time": "11:00-11:30",
"type": "meal"
},
{
"location": "office",
"time": "14:00-15:00",
"type": "meal"
},
{
"location": "office",
"time": "17:00-17:30",
"type": "meal"
},
{
"location": "gym",
"time": "19:00-20:30",
"type": "workout"
},
{
"location": "home",
"time": "21:00-22:00",
"type": "meal"
}
] |
[
{
"calories": 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": 25,
"carbs": 5,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Broccoli",
"prep_time": 8,
"protein": 3
},
{
"calories": 150,
"carbs": 13,
"fat": 10,
"location": [
"office",
"gym"
],
"meal_type": [
"snack"
],
"name": "Trail Mix",
"prep_time": 0,
"protein": 4
},
{
"calories": 120,
"carbs": 0,
"fat": 14,
"location": [
"home"
],
"meal_type": [
"cooking"
],
"name": "Olive Oil (tbsp)",
"prep_time": 0,
"protein": 0
},
{
"calories": 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": 110,
"carbs": 23,
"fat": 1,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Brown Rice",
"prep_time": 20,
"protein": 3
},
{
"calories": 165,
"carbs": 0,
"fat": 4,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Chicken Breast",
"prep_time": 15,
"protein": 31
},
{
"calories": 40,
"carbs": 8,
"fat": 0,
"location": [
"home"
],
"meal_type": [
"lunch",
"dinner"
],
"name": "Mixed Vegetables",
"prep_time": 10,
"protein": 2
},
{
"calories": 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": 200,
"carbs": 16,
"fat": 15,
"location": [
"home"
],
"meal_type": [
"breakfast",
"lunch"
],
"name": "Avocado Toast",
"prep_time": 5,
"protein": 6
},
{
"calories": 120,
"carbs": 3,
"fat": 2,
"location": [
"home",
"gym",
"office"
],
"meal_type": [
"post_workout",
"snack"
],
"name": "Protein Shake",
"prep_time": 2,
"protein": 25
},
{
"calories": 105,
"carbs": 27,
"fat": 0,
"location": [
"home",
"office",
"gym"
],
"meal_type": [
"breakfast",
"snack",
"pre_workout"
],
"name": "Banana",
"prep_time": 1,
"protein": 1
},
{
"calories": 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": 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"
}
] |
{
"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: 95kg, Height: 198cm\n- Activity Level: Light\n- Target: 2719 calories, 135g protein, 305g 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- 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- Broccoli: 25 cal, 3p, 5c, 0f (8 min prep, home, lunch/dinner)\n- Trail Mix: 150 cal, 4p, 13c, 10f (0 min prep, office/gym, snack)\n- Olive Oil (tbsp): 120 cal, 0p, 0c, 14f (0 min prep, home, cooking)\n- 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- Brown Rice: 110 cal, 3p, 23c, 1f (20 min prep, home, lunch/dinner)\n- Chicken Breast: 165 cal, 31p, 0c, 4f (15 min prep, home, lunch/dinner)\n- Mixed Vegetables: 40 cal, 2p, 8c, 0f (10 min prep, home, lunch/dinner)\n- 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- Avocado Toast: 200 cal, 6p, 16c, 15f (5 min prep, home, breakfast/lunch)\n- Protein Shake: 120 cal, 25p, 3c, 2f (2 min prep, home/gym/office, post_workout/snack)\n- Banana: 105 cal, 1p, 27c, 0f (1 min prep, home/office/gym, breakfast/snack/pre_workout)\n- 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- 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\nRULES:\n- Need carbs 30-60min before workout: True\n- Need protein within 30min after workout: True\n- Minimum 180 minutes between main meals\n- Maximum 30 minutes prep time per meal\n- Must hit macronutrient targets within ±10%\n- Foods must be available at scheduled location and time\n- Exercises must be available at scheduled location",
"role": "user"
}
] |
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