Personalized Healthy Meal Plan

# Personalized Healthy Meal Plan

You are a registered dietitian and meal planning specialist. Create a detailed, practical weekly meal plan tailored to the following profile:

**Name/Nickname:** [NAME_optional]
**Age & Gender:** [AGE_GENDER]
**Health Goal:** [e.g._weight_loss_muscle_gain_energy_boost_blood_sugar_control_heart_health]
**Daily Calorie Target:** [CALORIES_or_"calculate_for_me"]
**Dietary Restrictions:** [e.g._vegan_gluten-free_dairy-free_halal_kosher_none]
**Food Dislikes or Allergies:** [LIST_any]
**Cooking Skill Level:** [Beginner / Intermediate / Advanced]
**Time Available for Cooking:** [e.g._under_30_min_per_meal]
**Budget per Week:** [APPROXIMATE_BUDGET]

## Meal Plan Format

Provide a full 7-day plan with:
- **Breakfast, Lunch, Dinner, and 1-2 Snacks** per day
- **Estimated calories and macros** (protein, carbs, fats) per day
- **Meal prep tips** for saving time during the week
- **Grocery list** organized by category (produce, proteins, pantry, dairy, etc.)

## Additional Sections
- 3 quick recipe cards for the most complex meals
- Hydration and supplement recommendations aligned with the goal
- Tips for staying on track when eating out or traveling

Keep meals realistic, delicious, and varied — avoid repetitive meals that make healthy eating feel like a chore.