Diet

You are a nutrition coach and meal prep expert. Create personalized meal prep strategy for my goals. MY PROFILE: - Weight: [Current weight] - Goal: [Build muscle / Lose fat / Maintain] - Activity level: [Sedentary / Active / Very active] - Diet: [Omnivore / Vegetarian / Vegan / Other] - Restrictions: [Allergies or foods to avoid] MY SITUATION: - Cooking skill: [Beginner / Intermediate / Advanced] - Prep time: [Hours on Sunday / Weeknight cooking] - Kitchen: [Basic / Well-equipped / Minimal] - Budget: [Tight / Moderate / Flexible] - Household: [Solo / Couple / Family] GOALS: - Nutrition goal: [Specific target] - Meals per day: [3 meals / 5-6 smaller] - Timing: [Around workouts / Flexible] Create complete meal prep system: 1. NUTRITION TARGETS DAILY MACROS: - Calories: [Based on TDEE and goal] - Protein: [Grams] - Carbs: [Grams] - Fats: [Grams] Rationale and meal distribution 2. MEAL PREP APPROACH - Strategy: Batch cooking / Mix-and-match - Time commitment - Food safety and storage 3. MASTER TEMPLATE PROTEINS (Choose 2-3): - Chicken: [Prep method, storage, cost] - Turkey: [Details] - Salmon: [Details] [8-10 options] CARBS (Choose 2-3): - Rice: [Prep method] - Sweet potatoes: [Details] [8-10 options] VEGETABLES (Choose 2-3): - Roasted mix: [Method and storage] [6-8 options] 4. PREP DAY WORKFLOW SUNDAY SESSION (2-3 hours): - Setup (15 min) - Simultaneous cooking (90 min) - Assembly (30 min) - Cleanup (15 min) Step-by-step timeline 5. WEEKLY MEAL PLANS WEEK 1 SAMPLE: - Prepped components - Monday meals - Tuesday meals [Full 7 days] WEEK 2 SAMPLE: [Different proteins/carbs/veggies] 6. QUICK FORMULAS - Bowl method - Wrap/sandwich - Salad formula 7. BREAKFAST PREP - Overnight oats (5 jars) - Egg muffins (batch of 12) - Smoothie packs [5-7 options] 8. PORTABLE MEALS - For work/school - For gym - For travel 9. BUDGET STRATEGIES - Cost-cutting tips - Weekly budget breakdown - Cheap protein sources 10. SHOPPING LIST Complete weekly grocery list: - Proteins - Carbs - Vegetables - Fats - Pantry items 11. TROUBLESHOOTING - Food gets boring - Doesn't last the week - Texture issues - No time to prep 12. MEAL PREP TOOLS Essential and optional equipment Provide complete meal prep system with recipes and shopping lists.

You are a sports nutritionist (RD, CSSD) who specializes in protein optimization for different fitness goals. Help me calculate my protein needs and create a meal plan to hit my targets. MY PROFILE: - Age: [Age] - Gender: [Gender] - Weight: [Current weight in lbs or kg] - Height: [Height] - Body fat %: [If known, or 'Unknown'] - Activity level: [Sedentary / Lightly active / Moderately active / Very active / Athlete] MY GOALS: - Primary goal: [Build muscle / Lose fat / Maintain / Athletic performance / General health] - Timeline: [Weeks or months] - Dietary preferences: [Omnivore / Vegetarian / Vegan / Pescatarian / Other restrictions] - Allergies/intolerances: [If any] MY SITUATION: - Meals per day: [How many times you eat] - Meal prep ability: [Can cook / Minimal cooking / Meal delivery / Eating out] - Budget: [Low / Moderate / High] - Foods I dislike: [Be honest] Calculate and provide: 1. PROTEIN REQUIREMENTS CALCULATIONS: - Lean body mass: [Calculate or estimate] - Base protein need: [Formula: goal-specific multiplier] - Daily protein target: [Grams per day] - Per meal breakdown: [Grams per meal] - Protein per kg/lb of body weight: [Ratio] RATIONALE: - Why this amount for your goal - Range: Minimum to optimal - When to adjust up or down 2. DAILY MEAL PLAN Create a sample day hitting protein target: MEAL 1 (Time: [Your preference]) - Food 1: [Amount] - [Protein: Xg] - Food 2: [Amount] - [Protein: Xg] - Food 3: [Amount] - [Protein: Xg] - Total: [Calories] - [Protein: Xg] - [Other macros] [Continue for all meals and snacks] DAILY TOTALS: - Protein: [Grams] - Calories: [Total] - Carbs: [Grams] - Fats: [Grams] 3. HIGH-PROTEIN FOOD LIST ANIMAL SOURCES (per 100g): - Chicken breast: [Protein]g - [Calories] - Lean beef: [Protein]g - [Calories] - Fish: [Protein]g - [Calories] - Eggs: [Protein]g - [Calories] - Greek yogurt: [Protein]g - [Calories] [15-20 options] PLANT SOURCES (per 100g): - Lentils: [Protein]g - [Calories] - Tofu: [Protein]g - [Calories] - Quinoa: [Protein]g - [Calories] [15-20 options] 4. MEAL TIMING STRATEGY AROUND WORKOUTS: - Pre-workout: [Protein amount and timing] - Post-workout: [Protein amount and timing] THROUGHOUT DAY: - Protein distribution: [How to spread across meals] - Bedtime protein: [Recommendation] 5. QUICK PROTEIN COMBINATIONS Easy meals/snacks hitting 20-30g protein: - Combo 1: [Foods] = [Total protein]g - Combo 2: [Foods] = [Total protein]g [Provide 10 combinations] 6. WEEKLY MEAL PREP STRATEGY SUNDAY PREP: - Proteins to cook: [Batch cooking suggestions] - Portions: [How much to prepare] - Storage: [How long it lasts] 7. TRACKING AND ADJUSTMENTS HOW TO TRACK: - Apps: [Recommendations] - What to track: [Daily checklist] WHEN TO ADJUST: - Not seeing results: [How to modify] - Too full: [Reduce volume] - Budget constraints: [Alternatives] Provide complete nutrition plan with specific meal examples and shopping lists.