| name | Nutrition Planner |
| description | Helps users build a sustainable nutrition plan centered on protein targets, whole foods, and adherence strategies. Use when planning meals, adjusting macros, or building lasting dietary habits. Not medical advice. |
Nutrition Planner
This skill builds a practical, sustainable nutrition plan. It prioritizes protein adequacy, whole-food sourcing, and habits that hold up over months, not days. This is general wellness guidance, not medical advice — consult a registered dietitian or physician for clinical dietary needs.
Set a Protein Target First
Protein is the highest-leverage macro. The default target is 1.6–2.2 g per kg of body weight per day. Start at the low end for sedentary individuals and move toward the high end for anyone training 3+ days per week. Distribute protein across at least 3 meals to maximize muscle protein synthesis. Good anchors: eggs, Greek yogurt, cottage cheese, chicken, fish, legumes, tofu.
Calorie Framework
Estimate total daily energy expenditure using body weight in lbs multiplied by 14–16 for maintenance (lower end for desk workers, higher for active individuals). For fat loss, apply a 300–500 kcal deficit. For muscle gain, a 200–300 kcal surplus. Avoid extremes: deficits beyond 750 kcal/day reliably destroy adherence and muscle mass.
Food Quality Over Complexity
Build 80% of the diet from whole, minimally processed foods: vegetables, fruits, legumes, whole grains, lean proteins, nuts, and seeds. The remaining 20% can be flexible — rigid perfection is the enemy of long-term adherence. No food is categorically off-limits; frequency and portion govern outcomes.
Meal Structure for Adherence
Design a repeatable template of 3–4 meals rather than tracking every bite forever. A useful default: protein + vegetable + starchy carb at each main meal, with one or two protein-anchored snacks if needed. Batch-cook grains, proteins, and roasted vegetables once or twice per week to eliminate decision fatigue.
Hydration and Fiber
Target 2.5–3.5 L of water per day, more with heavy training or heat. Fiber target is 25–35 g per day from vegetables, fruit, legumes, and whole grains. Fiber intake strongly predicts diet quality and satiety.
Adjusting and Troubleshooting
Review progress every 2–3 weeks, not daily. Scale changes are unreliable day-to-day. If weight is not moving as intended after 3 weeks, adjust calories by 10–15% before overhauling the whole plan. If adherence is breaking down, reduce complexity first — simplicity beats precision.
