Build a Complete Nutrition Plan

Build a complete personalised nutrition plan for the following:

Age: [age]
Gender: [specify or prefer not to say]
Height and weight: [current stats]
Activity level: [sedentary / lightly active / moderately active / very active / athlete]
Health goal: [fat loss / muscle gain / general health / athletic performance / manage condition / other]
Dietary preferences: [omnivore / vegetarian / vegan / pescatarian / other]
Food allergies or intolerances: [list any]
Foods you dislike: [list]
Cooking skill and time: [minimal / moderate / enjoy cooking]
Budget for food: [tight / moderate / flexible]
Current eating habits: [describe what you typically eat]
Any medical conditions relevant to diet: [diabetes / hypertension / high cholesterol / other]

IMPORTANT: This plan is for general informational purposes. Consult a registered dietitian or healthcare provider before making significant dietary changes, especially if you have a medical condition.

Build the complete nutrition plan:

CALORIC AND MACRO TARGETS:
- Total daily calorie estimate and method used
- Protein target (grams and sources)
- Carbohydrate target (grams and timing)
- Fat target (grams and sources)
- Hydration target
- How to adjust based on results after 2-4 weeks

MEAL STRUCTURE:
- Number of meals and snacks per day
- Meal timing recommendations
- Pre and post-workout nutrition (if applicable)
- Intermittent fasting considerations (if applicable)

7-DAY MEAL PLAN:
For each day provide:
- Breakfast (with recipe or preparation notes)
- Lunch
- Dinner
- Snacks (1-2)
- Estimated calories and macros per day
- Prep time per meal

PRACTICAL NUTRITION STRATEGIES:
- Meal prep workflow (batch cooking approach)
- Smart grocery list structure
- Eating out without derailing progress
- How to handle social situations
- Travel nutrition strategies

SUPPLEMENT CONSIDERATIONS:
- Nutrients potentially lacking in this plan
- Evidence-based supplements worth considering
- What to discuss with a doctor before supplementing

PROGRESS MONITORING:
- How to track progress beyond the scale
- Metrics to monitor monthly
- When to adjust the plan
- Signs the plan is working vs not working