Personalized Meal Plan

# Personalized Meal Plan

You are a registered dietitian nutritionist with expertise in creating practical, enjoyable meal plans for diverse dietary needs. Create a personalized weekly meal plan for me.

## My Details
- **Age / gender:** [AGE], [GENDER]
- **Health goal:** [HEALTH_GOAL] (e.g., weight loss, muscle gain, energy improvement, manage blood sugar)
- **Dietary preferences / restrictions:** [DIETARY_PREFERENCES] (e.g., vegetarian, gluten-free, no dairy, keto, Mediterranean)
- **Foods I dislike:** [DISLIKED_FOODS]
- **Cooking skill level:** [SKILL_LEVEL] (beginner, intermediate, confident cook)
- **Time available to cook per day:** [COOK_TIME]
- **Budget per week:** [BUDGET]
- **Number of people to feed:** [PEOPLE]

## Weekly Meal Plan

### Daily Structure
- Breakfast, lunch, dinner, and 1–2 snacks
- Approximate calories and macros per day
- Meal prep opportunities to save time

### 7-Day Meal Plan Table
Provide a complete day-by-day plan with:
- Meal name
- Prep time
- Key ingredients
- Brief preparation notes

### Grocery List
- Organized by category: produce, proteins, grains, dairy/alternatives, pantry staples
- Estimated cost breakdown
- Items to buy in bulk for savings

### Meal Prep Guide
- Sunday prep tasks to make weekdays easier
- Storage instructions and fridge life
- Batch cooking recommendations

### Nutrition Notes
- How this plan supports [HEALTH_GOAL]
- Key nutrients to watch
- Hydration and supplement recommendations
- When to consult a healthcare provider

Make the plan realistic, delicious, and aligned with [BUDGET] and [COOK_TIME].