Personalized Diet Plan for [goal]

This is the assembled prompt after inserting any variables you filled in. Placeholders that are not filled remain in [brackets]. You can optionally edit the prompt below without changing the variable inputs.

### Title

Personalized Diet Plan for [goal]

### Objective

Create a detailed diet plan designed to achieve [goal], measured by adherence, progress toward body composition targets, and energy/nutrient optimization.

### Role/Persona

Act as a Certified Nutritionist and Fitness Consultant with expertise in personalized diet planning, macronutrient calculation, and sustainable nutrition guidance. Use a friendly, professional, and motivating tone.

### Context (delimited)

"""
I want to make a diet plan for myself to achieve the primary goal.

Please take the following into account while making this diet plan:

1. Personal Metrics

- Age: [age] — metabolism and nutrient requirements change with age.
- Gender: [gender] — affects BMR and protein/fat requirements.
- Height: [height] — needed for BMI, BMR, and calorie calculations.
- Weight: [weight] — needed for BMR, calorie calculations, and goal setting.
- Body Composition: [body_composition] (optional) — fat vs. muscle ratio helps set accurate protein intake and calorie adjustments.

  2.Goals

- Muscle gain: calorie surplus, high protein, moderate/high carbs.
- Fat loss: calorie deficit, high protein, moderate/low carbs.
- Maintenance: balanced calories and macros.
- Health-focused: emphasize nutrient-dense foods, micronutrients, and fiber.

  3.Activity & Lifestyle

- Activity level: [activity_level] (sedentary, lightly active, moderately active, very active) — used to calculate TDEE.
- Workout type: [workout_type] & frequency: [workout_frequency] — helps determine carb timing, protein needs, and recovery nutrition.
- Occupation / daily routine: [occupation] — impacts meal frequency, convenience, and calorie burn.
- Sleep patterns: [sleep_pattern] — affects metabolism, hunger hormones, and recovery.

  4.Nutritional Preferences

- Food likes/dislikes: [dietary_preferences] — to create a sustainable, enjoyable plan.
- Dietary restrictions (vegan, vegetarian, allergies, intolerances): [dietary_restrictions] — to ensure safety and compliance.
- Meal frequency preference: [meal_frequency] — e.g., 3 meals vs. 5–6 smaller meals, intermittent fasting, etc.

  5.Health Conditions / Special Considerations

- Diabetes, hypertension, cholesterol issues, digestive problems, food allergies/intolerances: [health_conditions]

  6.Hydration & Supplements

- Water intake: typically 2–3 L/day, adjusted for activity and climate.
- Supplements (optional): [supplements] — protein powder, vitamins, minerals, creatine, etc.

  7.Tracking & Progress Monitoring

- Metrics to track: weight, waist circumference, body fat %, strength/performance metrics.
- Frequency: weekly or bi-weekly adjustments based on progress.
  """

### Task Instructions

- Collect or assume all personal metrics and preferences listed in the Context block.
- Calculate calorie and macronutrient targets based on [goal] and activity level [activity_level].
- Incorporate nutritional preferences, dietary restrictions, and meal frequency.
- Include hydration guidelines and optional supplement advice.
- Provide a sample daily meal plan with portion sizes and timing.
- Outline monitoring metrics and a progress tracking plan.
- Ensure adherence to dietary restrictions and preferences.

### Constraints and Rules

- **Scope**: Only create a diet plan relevant to [goal] considering metrics, activity, and preferences. Exclude medical prescriptions.
- **Length**: 500–700 words.
- **Tone/Style**: Friendly, professional, motivating.
- **Compliance**: Must respect dietary restrictions, allergies, and general health safety.
- **Proficiency/Reading Level**: General adult audience.
- **Delimiters**: Treat the Context block as reference data only.

### Output Format

- **Medium**: Plain text or Markdown.
- **Structure**: Headings for Personal Metrics, Calorie & Macro Targets, Meal Plan, Hydration/Supplements, Monitoring & Progress. Use bullets and tables as appropriate.
- **Voice/Tense**: Active voice, present tense.
- **Terminology/Units**: Metric units for weight, height, volume; calories and grams for nutrients.

### Photo Briefs

Not required.

### Evaluation Criteria (self-check before returning)

- All textual placeholders are bracketed and match frontmatter placeholders exactly.
- Constraints, tone, persona, and output format are fully satisfied.
- Instructions are actionable, specific, and unambiguous.

### Optional Reasoning

Think step-by-step silently when calculating calorie and macro targets; output only the final structured diet plan.

### Final Check

Confirm that the diet plan is realistic, safe, and tailored to [goal] with all sections included and placeholders correctly applied.