rbgo/nutrition-exercise-planner · Datasets at Hugging Face

user_profile dict	available_slots list	available_foods list	available_exercises list	nutrition_rules dict	prompt list
{ "activity_level": "light", "age": 62, "bmr": 1462, "gender": "female", "goal": "performance", "height_cm": 194, "target_carbs_g": 276, "target_daily_calories": 2210, "target_fat_g": 68, "target_protein_g": 121, "tdee": 2010, "weight_kg": 72 }	[ { "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" ...	[ { "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...	[ { "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"...	{ "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 ti...
{ "activity_level": "active", "age": 61, "bmr": 1931, "gender": "male", "goal": "maintenance", "height_cm": 181, "target_carbs_g": 374, "target_daily_calories": 3331, "target_fat_g": 129, "target_protein_g": 166, "tdee": 3331, "weight_kg": 110 }	[ { "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" },...	[ { "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": [ ...	[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...	{ "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 ti...
{ "activity_level": "sedentary", "age": 38, "bmr": 1755, "gender": "female", "goal": "performance", "height_cm": 177, "target_carbs_g": 289, "target_daily_calories": 2316, "target_fat_g": 72, "target_protein_g": 127, "tdee": 2106, "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" }...	[ { "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", "off...	[ { "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"...	{ "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 ti...
{ "activity_level": "light", "age": 21, "bmr": 1914, "gender": "female", "goal": "weight_loss", "height_cm": 176, "target_carbs_g": 210, "target_daily_calories": 2105, "target_fat_g": 81, "target_protein_g": 131, "tdee": 2632, "weight_kg": 108 }	[ { "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" },...	[ { "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": [ "ho...	[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...	{ "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 ti...
{ "activity_level": "very_active", "age": 59, "bmr": 1749, "gender": "male", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 429, "target_daily_calories": 3821, "target_fat_g": 127, "target_protein_g": 238, "tdee": 3323, "weight_kg": 82 }	[ { "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" }...	[ { "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": [ "h...	[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weight...	{ "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 ti...
{ "activity_level": "sedentary", "age": 27, "bmr": 1494, "gender": "male", "goal": "weight_loss", "height_cm": 175, "target_carbs_g": 143, "target_daily_calories": 1434, "target_fat_g": 55, "target_protein_g": 89, "tdee": 1792, "weight_kg": 53 }	[ { "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" }...	[ { "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", ...	[ { "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"...	{ "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 ti...
{ "activity_level": "very_active", "age": 31, "bmr": 2098, "gender": "male", "goal": "maintenance", "height_cm": 174, "target_carbs_g": 448, "target_daily_calories": 3985, "target_fat_g": 154, "target_protein_g": 199, "tdee": 3985, "weight_kg": 116 }	[ { "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" },...	[ { "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", "...	[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...	{ "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 ti...
{ "activity_level": "very_active", "age": 35, "bmr": 1490, "gender": "male", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 366, "target_daily_calories": 3255, "target_fat_g": 108, "target_protein_g": 203, "tdee": 2831, "weight_kg": 71 }	[ { "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" },...	[ { "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":...	[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodywe...	{ "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 ti...
{ "activity_level": "very_active", "age": 60, "bmr": 1786, "gender": "male", "goal": "maintenance", "height_cm": 173, "target_carbs_g": 381, "target_daily_calories": 3393, "target_fat_g": 131, "target_protein_g": 169, "tdee": 3394, "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" }...	[ { "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" ], "...	[ { "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"...	{ "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 ti...
{ "activity_level": "sedentary", "age": 46, "bmr": 1429, "gender": "female", "goal": "performance", "height_cm": 160, "target_carbs_g": 235, "target_daily_calories": 1886, "target_fat_g": 58, "target_protein_g": 103, "tdee": 1715, "weight_kg": 82 }	[ { "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" },...	[ { "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": [ "hom...	[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...	{ "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 ti...
{ "activity_level": "sedentary", "age": 23, "bmr": 1634, "gender": "male", "goal": "performance", "height_cm": 175, "target_carbs_g": 269, "target_daily_calories": 2156, "target_fat_g": 67, "target_protein_g": 118, "tdee": 1960, "weight_kg": 65 }	[ { "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" ...	[ { "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" ], "mea...	[ { "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"...	{ "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 ti...
{ "activity_level": "active", "age": 57, "bmr": 2015, "gender": "male", "goal": "muscle_gain", "height_cm": 188, "target_carbs_g": 449, "target_daily_calories": 3997, "target_fat_g": 133, "target_protein_g": 249, "tdee": 3476, "weight_kg": 112 }	[ { "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" },...	[ { "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" ],...	[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodywe...	{ "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 ti...
{ "activity_level": "light", "age": 51, "bmr": 1781, "gender": "male", "goal": "maintenance", "height_cm": 165, "target_carbs_g": 275, "target_daily_calories": 2449, "target_fat_g": 95, "target_protein_g": 122, "tdee": 2449, "weight_kg": 100 }	[ { "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" ...	[ { "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" ], "me...	[ { "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"...	{ "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 ti...
{ "activity_level": "active", "age": 60, "bmr": 1688, "gender": "female", "goal": "weight_loss", "height_cm": 179, "target_carbs_g": 232, "target_daily_calories": 2329, "target_fat_g": 90, "target_protein_g": 145, "tdee": 2911, "weight_kg": 103 }	[ { "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" },...	[ { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", ...	[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...	{ "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 ti...
{ "activity_level": "sedentary", "age": 45, "bmr": 1891, "gender": "male", "goal": "performance", "height_cm": 181, "target_carbs_g": 312, "target_daily_calories": 2496, "target_fat_g": 77, "target_protein_g": 137, "tdee": 2270, "weight_kg": 98 }	[ { "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" ...	[ { "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" ], ...	[ { "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"...	{ "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 ti...
{ "activity_level": "active", "age": 34, "bmr": 1748, "gender": "male", "goal": "performance", "height_cm": 178, "target_carbs_g": 414, "target_daily_calories": 3315, "target_fat_g": 103, "target_protein_g": 182, "tdee": 3014, "weight_kg": 80 }	[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" ...	[ { "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" ], "m...	[ { "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"...	{ "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 ti...
{ "activity_level": "sedentary", "age": 22, "bmr": 1479, "gender": "male", "goal": "weight_loss", "height_cm": 167, "target_carbs_g": 141, "target_daily_calories": 1419, "target_fat_g": 55, "target_protein_g": 88, "tdee": 1774, "weight_kg": 54 }	[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }...	[ { "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": ...	[ { "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"...	{ "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 ti...
{ "activity_level": "active", "age": 18, "bmr": 1840, "gender": "male", "goal": "muscle_gain", "height_cm": 172, "target_carbs_g": 410, "target_daily_calories": 3650, "target_fat_g": 121, "target_protein_g": 228, "tdee": 3174, "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" ...	[ { "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": ...	[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weight...	{ "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 ti...
{ "activity_level": "moderate", "age": 35, "bmr": 2058, "gender": "male", "goal": "maintenance", "height_cm": 198, "target_carbs_g": 358, "target_daily_calories": 3189, "target_fat_g": 124, "target_protein_g": 159, "tdee": 3189, "weight_kg": 99 }	[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" ...	[ { "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", "g...	[ { "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"...	{ "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 ti...
{ "activity_level": "sedentary", "age": 27, "bmr": 1724, "gender": "female", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 267, "target_daily_calories": 2379, "target_fat_g": 79, "target_protein_g": 148, "tdee": 2069, "weight_kg": 107 }	[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" ...	[ { "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":...	[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weight...	{ "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 ti...
{ "activity_level": "sedentary", "age": 59, "bmr": 1835, "gender": "female", "goal": "maintenance", "height_cm": 181, "target_carbs_g": 247, "target_daily_calories": 2202, "target_fat_g": 85, "target_protein_g": 110, "tdee": 2202, "weight_kg": 116 }	[ { "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" ...	[ { "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": [ ...	[ { "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"...	{ "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 ti...
{ "activity_level": "light", "age": 22, "bmr": 1955, "gender": "male", "goal": "weight_loss", "height_cm": 200, "target_carbs_g": 215, "target_daily_calories": 2150, "target_fat_g": 83, "target_protein_g": 134, "tdee": 2688, "weight_kg": 81 }	[ { "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" ...	[ { "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" ...	[ { "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"...	{ "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 ti...
{ "activity_level": "moderate", "age": 37, "bmr": 1326, "gender": "female", "goal": "maintenance", "height_cm": 154, "target_carbs_g": 231, "target_daily_calories": 2056, "target_fat_g": 79, "target_protein_g": 102, "tdee": 2056, "weight_kg": 71 }	[ { "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" },...	[ { "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": [ ...	[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...	{ "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 ti...
{ "activity_level": "light", "age": 25, "bmr": 1692, "gender": "female", "goal": "maintenance", "height_cm": 182, "target_carbs_g": 261, "target_daily_calories": 2325, "target_fat_g": 90, "target_protein_g": 116, "tdee": 2326, "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" }...	[ { "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", "o...	[ { "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"...	{ "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 ti...

{ "activity_level": "light", "age": 62, "bmr": 1462, "gender": "female", "goal": "performance", "height_cm": 194, "target_carbs_g": 276, "target_daily_calories": 2210, "target_fat_g": 68, "target_protein_g": 121, "tdee": 2010, "weight_kg": 72 }

[ { "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" ...

[ { "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...

[ { "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"...

{ "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 ti...

{ "activity_level": "active", "age": 61, "bmr": 1931, "gender": "male", "goal": "maintenance", "height_cm": 181, "target_carbs_g": 374, "target_daily_calories": 3331, "target_fat_g": 129, "target_protein_g": 166, "tdee": 3331, "weight_kg": 110 }

[ { "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" },...

[ { "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": [ ...

[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...

{ "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 ti...

{ "activity_level": "sedentary", "age": 38, "bmr": 1755, "gender": "female", "goal": "performance", "height_cm": 177, "target_carbs_g": 289, "target_daily_calories": 2316, "target_fat_g": 72, "target_protein_g": 127, "tdee": 2106, "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" }...

[ { "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", "off...

[ { "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"...

{ "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 ti...

{ "activity_level": "light", "age": 21, "bmr": 1914, "gender": "female", "goal": "weight_loss", "height_cm": 176, "target_carbs_g": 210, "target_daily_calories": 2105, "target_fat_g": 81, "target_protein_g": 131, "tdee": 2632, "weight_kg": 108 }

[ { "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" },...

[ { "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": [ "ho...

[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...

{ "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 ti...

{ "activity_level": "very_active", "age": 59, "bmr": 1749, "gender": "male", "goal": "muscle_gain", "height_cm": 195, "target_carbs_g": 429, "target_daily_calories": 3821, "target_fat_g": 127, "target_protein_g": 238, "tdee": 3323, "weight_kg": 82 }

[ { "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" }...

[ { "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": [ "h...

[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weight...

{ "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 ti...

{ "activity_level": "sedentary", "age": 27, "bmr": 1494, "gender": "male", "goal": "weight_loss", "height_cm": 175, "target_carbs_g": 143, "target_daily_calories": 1434, "target_fat_g": 55, "target_protein_g": 89, "tdee": 1792, "weight_kg": 53 }

[ { "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" }...

[ { "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", ...

[ { "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"...

{ "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 ti...

{ "activity_level": "very_active", "age": 31, "bmr": 2098, "gender": "male", "goal": "maintenance", "height_cm": 174, "target_carbs_g": 448, "target_daily_calories": 3985, "target_fat_g": 154, "target_protein_g": 199, "tdee": 3985, "weight_kg": 116 }

[ { "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" },...

[ { "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", "...

[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...

{ "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 ti...

{ "activity_level": "very_active", "age": 35, "bmr": 1490, "gender": "male", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 366, "target_daily_calories": 3255, "target_fat_g": 108, "target_protein_g": 203, "tdee": 2831, "weight_kg": 71 }

[ { "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" },...

[ { "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":...

[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodywe...

{ "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 ti...

{ "activity_level": "very_active", "age": 60, "bmr": 1786, "gender": "male", "goal": "maintenance", "height_cm": 173, "target_carbs_g": 381, "target_daily_calories": 3393, "target_fat_g": 131, "target_protein_g": 169, "tdee": 3394, "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" }...

[ { "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" ], "...

[ { "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"...

{ "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 ti...

{ "activity_level": "sedentary", "age": 46, "bmr": 1429, "gender": "female", "goal": "performance", "height_cm": 160, "target_carbs_g": 235, "target_daily_calories": 1886, "target_fat_g": 58, "target_protein_g": 103, "tdee": 1715, "weight_kg": 82 }

[ { "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" },...

[ { "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": [ "hom...

[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...

{ "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 ti...

{ "activity_level": "sedentary", "age": 23, "bmr": 1634, "gender": "male", "goal": "performance", "height_cm": 175, "target_carbs_g": 269, "target_daily_calories": 2156, "target_fat_g": 67, "target_protein_g": 118, "tdee": 1960, "weight_kg": 65 }

[ { "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" ...

[ { "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" ], "mea...

[ { "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"...

{ "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 ti...

{ "activity_level": "active", "age": 57, "bmr": 2015, "gender": "male", "goal": "muscle_gain", "height_cm": 188, "target_carbs_g": 449, "target_daily_calories": 3997, "target_fat_g": 133, "target_protein_g": 249, "tdee": 3476, "weight_kg": 112 }

[ { "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" },...

[ { "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" ],...

[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 120, "duration": 15, "equipment": "bodywe...

{ "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 ti...

{ "activity_level": "light", "age": 51, "bmr": 1781, "gender": "male", "goal": "maintenance", "height_cm": 165, "target_carbs_g": 275, "target_daily_calories": 2449, "target_fat_g": 95, "target_protein_g": 122, "tdee": 2449, "weight_kg": 100 }

[ { "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" ...

[ { "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" ], "me...

[ { "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"...

{ "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 ti...

{ "activity_level": "active", "age": 60, "bmr": 1688, "gender": "female", "goal": "weight_loss", "height_cm": 179, "target_carbs_g": 232, "target_daily_calories": 2329, "target_fat_g": 90, "target_protein_g": 145, "tdee": 2911, "weight_kg": 103 }

[ { "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" },...

[ { "calories": 200, "carbs": 16, "fat": 15, "location": [ "home" ], "meal_type": [ "breakfast", "lunch" ], "name": "Avocado Toast", "prep_time": 5, "protein": 6 }, { "calories": 105, "carbs": 27, "fat": 0, "location": [ "home", ...

[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...

{ "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 ti...

{ "activity_level": "sedentary", "age": 45, "bmr": 1891, "gender": "male", "goal": "performance", "height_cm": 181, "target_carbs_g": 312, "target_daily_calories": 2496, "target_fat_g": 77, "target_protein_g": 137, "tdee": 2270, "weight_kg": 98 }

[ { "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" ...

[ { "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" ], ...

[ { "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"...

{ "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 ti...

{ "activity_level": "active", "age": 34, "bmr": 1748, "gender": "male", "goal": "performance", "height_cm": 178, "target_carbs_g": 414, "target_daily_calories": 3315, "target_fat_g": 103, "target_protein_g": 182, "tdee": 3014, "weight_kg": 80 }

[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" ...

[ { "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" ], "m...

[ { "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"...

{ "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 ti...

{ "activity_level": "sedentary", "age": 22, "bmr": 1479, "gender": "male", "goal": "weight_loss", "height_cm": 167, "target_carbs_g": 141, "target_daily_calories": 1419, "target_fat_g": 55, "target_protein_g": 88, "tdee": 1774, "weight_kg": 54 }

[ { "location": "home", "time": "06:00-07:00", "type": "both" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "12:00-13:00", "type": "meal" }, { "location": "gym", "time": "18:00-19:30", "type": "workout" }...

[ { "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": ...

[ { "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"...

{ "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 ti...

{ "activity_level": "active", "age": 18, "bmr": 1840, "gender": "male", "goal": "muscle_gain", "height_cm": 172, "target_carbs_g": 410, "target_daily_calories": 3650, "target_fat_g": 121, "target_protein_g": 228, "tdee": 3174, "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" ...

[ { "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": ...

[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weight...

{ "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 ti...

{ "activity_level": "moderate", "age": 35, "bmr": 2058, "gender": "male", "goal": "maintenance", "height_cm": 198, "target_carbs_g": 358, "target_daily_calories": 3189, "target_fat_g": 124, "target_protein_g": 159, "tdee": 3189, "weight_kg": 99 }

[ { "location": "gym", "time": "05:30-06:30", "type": "workout" }, { "location": "home", "time": "07:00-08:00", "type": "meal" }, { "location": "office", "time": "10:00-10:30", "type": "meal" }, { "location": "office", "time": "13:00-14:00", "type": "meal" ...

[ { "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", "g...

[ { "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"...

{ "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 ti...

{ "activity_level": "sedentary", "age": 27, "bmr": 1724, "gender": "female", "goal": "muscle_gain", "height_cm": 152, "target_carbs_g": 267, "target_daily_calories": 2379, "target_fat_g": 79, "target_protein_g": 148, "tdee": 2069, "weight_kg": 107 }

[ { "location": "home", "time": "07:30-08:30", "type": "meal" }, { "location": "office", "time": "11:00-11:30", "type": "meal" }, { "location": "office", "time": "14:00-15:00", "type": "meal" }, { "location": "office", "time": "17:00-17:30", "type": "meal" ...

[ { "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":...

[ { "calories_burned": 100, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "chest", "triceps", "shoulders" ], "name": "Push-ups" }, { "calories_burned": 180, "duration": 25, "equipment": "weight...

{ "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 ti...

{ "activity_level": "sedentary", "age": 59, "bmr": 1835, "gender": "female", "goal": "maintenance", "height_cm": 181, "target_carbs_g": 247, "target_daily_calories": 2202, "target_fat_g": 85, "target_protein_g": 110, "tdee": 2202, "weight_kg": 116 }

[ { "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" ...

[ { "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": [ ...

[ { "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"...

{ "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 ti...

{ "activity_level": "light", "age": 22, "bmr": 1955, "gender": "male", "goal": "weight_loss", "height_cm": 200, "target_carbs_g": 215, "target_daily_calories": 2150, "target_fat_g": 83, "target_protein_g": 134, "tdee": 2688, "weight_kg": 81 }

[ { "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" ...

[ { "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" ...

[ { "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"...

{ "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 ti...

{ "activity_level": "moderate", "age": 37, "bmr": 1326, "gender": "female", "goal": "maintenance", "height_cm": 154, "target_carbs_g": 231, "target_daily_calories": 2056, "target_fat_g": 79, "target_protein_g": 102, "tdee": 2056, "weight_kg": 71 }

[ { "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" },...

[ { "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": [ ...

[ { "calories_burned": 150, "duration": 15, "equipment": "bodyweight", "location": [ "home", "gym" ], "muscle_groups": [ "full_body", "cardio" ], "name": "Burpees" }, { "calories_burned": 120, "duration": 15, "equipment": "bodyweight", "locat...

{ "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 ti...

{ "activity_level": "light", "age": 25, "bmr": 1692, "gender": "female", "goal": "maintenance", "height_cm": 182, "target_carbs_g": 261, "target_daily_calories": 2325, "target_fat_g": 90, "target_protein_g": 116, "tdee": 2326, "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" }...

[ { "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", "o...

[ { "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"...

{ "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 ti...