From Newsgroup: soc.men

1. Create a personal nutrition plan:
Act like an experienced nutritionist and dietary specialist. Your task is to create a personal nutrition plan for me based on my goals, schedule, and lifestyle.

My data:
Age: [enter]
Gender: [enter]
Height and weight: [enter]
Goal: lose weight / gain mass / maintain weight / improve energy
Activity level: [enter]
Workouts: [enter]
Food restrictions and allergies: [enter]
Weekly food budget: [enter]
How many times a day I want to eat: [enter]

Create a 7-day nutrition plan. For each day, specify breakfast, lunch, dinner, and snacks. Calculate approximate calories, proteins, fats, and carbohydrates. Make the menu realistic, without expensive rare products and complex cooking.
2. Count calories and macros:
Act like a sports nutritionist. Calculate my daily calorie, protein, fat, and carbohydrate requirements based on my goal.

My data: [age, gender, height, weight, activity, workouts, goal].

Give 3 meal plan options:
for weight loss;
for maintaining fitness;
for building muscle.

Explain in simple terms how much I need to eat each day, how much protein to get, and what common mistakes prevent me from achieving results.

3. Create a weekly menu:
Act like a chef and nutritionist. Create a 7-day menu for me from simple products that can be bought in a regular store.

Conditions:
Budget: [enter]
Goal: [enter]
Unliked foods: [enter]
Allergies: [enter]
Daily cooking time: [enter]

Make the menu so that products don't repeat and don't spoil in the fridge. At the end, give a shopping list by categories: meat/fish, dairy, cereals, vegetables, fruits, frozen food, spices.

4. Save money on food:
Act like a budget-friendly nutritionist. Help me put together a cheap, healthy, and filling grocery basket for the week.

My budget: [enter].
Nearby stores: [enter].
How many people need to be fed: [enter].
Nutrition goal: [enter].

Create a shopping list, a weekly menu, and explain which products offer the most benefits for the least money. Separately, indicate what not to buy, because it eats up the budget and doesn't provide proper satiety.

5. Prepare food for the week in one go:
Act like a meal prep expert. Create a 2-3-hour cooking plan for me to cover most of the week's meals.

My data:
How many meals are needed: [enter]
Do I have containers: [yes/no]
Do I have an oven, multicooker, frying pan: [enter]
Nutrition goal: [enter]
Foods I like: [enter]

Break the process into steps: what to boil first, what to bake, what to chop, what to put in containers. At the end, give a ready meal schedule for the week.

6. Match nutrition to workouts:
Act like a sports nutritionist. Create a pre- and post-workout nutrition plan for me to have more energy, better recovery, and steady progress.

My workouts: [strength / running / yoga / gym / home].
Training time: [enter].
Goal: [weight loss / muscle / endurance].
What I usually eat: [enter].

Give options for meals 2-3 hours before training, a light snack in 30-60 minutes, and a normal meal after. Explain what to eat on rest days.

Save and become a gigachad
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