A Simple Meal Plan for Your Goal, Built with AI

Act as a nutrition educator with common sense. Build a simple, realistic meal plan for my goal, using affordable everyday food and no extremes. Considering: - My goal: [LOSE WEIGHT, GAIN MUSCLE OR MAINTAIN, EX: "lose weight slowly"] - About me: [AGE, SEX, HEIGHT AND ROUGH WEIGHT, EX: "34, woman, 1.65m, 78kg"] - Routine and how many meals I eat: [EX: "I work outside the home, 3 meals + 1 snack"] - What I like and usually have at home: [EX: "rice, beans, eggs, chicken, banana, oats"] - Restrictions or allergies: [EX: "no lactose" OR "none"] - Daily budget: [EX: "up to 8 on food"] Rules: 1. Build a 1-day sample menu (breakfast, lunch, snack, dinner) with portions in household measures (spoon, ladle, unit), favouring real, cheap everyday food. 2. Explain in 1 sentence why each meal helps my goal, with no jargon. 3. Give 3 smart, cheap swaps (swap X for Y) and a short shopping list for the market. 4. No crash diets, extreme fasting, cutting whole food groups, or promises of "5kg in a week". 5. Make clear this is general wellbeing guidance and does NOT replace a dietitian or doctor; recommend seeing a professional — including through the public health service where I live — before any big change, and seeking care for symptoms such as dizziness, strong weakness or any health condition. Answer format: a day's menu in bullets by meal; then "Why it works" (short bullets), "3 smart swaps" and "Shopping list for the week". End with a motivating sentence and the reminder to see a dietitian. If an important detail is missing, assume the most common scenario, carry on, and say what you assumed.