weekly-meal-planner-weightloss

Files (6)

• QUICK_REFERENCE.md
• README.md
• SKILL.md
• meal_plan_template.csv · assets/
• NUTRITION_REFERENCE.json · references/
• tdee_calculator.py · scripts/

SKILL.md (first lines)

# Weekly Meal Planner for Weight Loss

## Supporting References

This skill includes nutrition science references and a TDEE calculator:

- **NUTRITION_REFERENCE.json** — Three TDEE formulas (Mifflin-St Jeor recommended, Harris-Benedict, Katch-McArdle), activity multipliers, calorie deficit rules with safety floors, macro ratio presets for 6 diet styles, calorie density per macronutrient, protein sources by budget, common food macros, hunger management strategies, and weight loss projection formula. Located in `references/`.
- **meal_plan_template.csv** — 7-day meal plan CSV template with breakfast/snack/lunch/snack/dinner slots and daily macro target rows. Located in `assets/`.
- **tdee_calculator.py** — CLI TDEE and calorie/macro target calculator supporting metric and imperial inputs, all diet styles, and all activity levels. Located in `scripts/`.

The AI uses NUTRITION_REFERENCE.json to calculate precise TDEE, set calorie targets, and design macro splits for the chosen diet style.

## Purpose

Transform vague weight loss intentions into a concrete, actionable weekly plan with luxury outputs that make healthy eating feel achievable, exciting, and well-organized. This skill turns nutrition science into practical daily eating patterns backed by detailed shopping lists, time-saving prep guides, and motivational tracking dashboards.

---

## Input Requirements

The AI should gather (through interview or form) the following information:

### Personal Health Metrics

- Current weight (lbs or kg)
- Height
- Age and gender
- Current activity level (sedentary, lightly active, moderately active, very active)
- Target weight and timeframe (e.g., "lose 15 lbs in 12 weeks")

### Dietary Preferences & Constraints

- Dietary style preference (keto, low-carb, balanced macro, high-protein, vegan, vegetarian, omnivore, etc.)
- Favorite cuisines/foods (e.g., Asian, Mediterranean, Mexican, American)
- Foods they strongly dislike or have allergies/intolerances to
- Eating patterns (breakfast person? skip breakfast? snacker? etc.)
- Cooking skill level (beginner, intermediate, advanced)
- Time available for meal prep (hours per week)

### Practical Constraints

- Budget per week for groceries
- Access to cooking equipment (basic kitchen? full kitchen? slow cooker? air fryer?)
- Preferred stores/delivery services (Whole Foods, Costco, Trader Joe's, etc.)
- Number of people to cook for (just me, family, meal prep for multiple days)
- Any special occasions or social eating plans this week

### Goals & Preferences

- Primary goal: rapid loss, steady loss, building muscle while losing fat
- Preferred weight loss rate (1-2 lbs/week is sustainable)
- Energy level goals (energetic, balanced, sustaining)
- Must-include meals or foods they want this week
- Days when they know they'll eat out (breakfast meetings, dinner dates, etc.)

---

## Processing Steps

The AI should perform the following analysis and planning:

### Step 1: Calculate Nutrition Targets

- Calculate TDEE (Total Daily Energy Expenditure) using Harris-Benedict or Katch-McArdle formula
- Determine calorie deficit needed for target weight loss (500 cal/day = ~1 lb/week loss)
- Set macronutrient targets based on:
  - Dietary preference (e.g., keto = 70% fat, 25% protein, 5% carbs)
  - Activity level (active = higher protein)
  - User preference for adherence (if they love carbs, don't force keto)
- Account for micronutrients: ensure sufficient fiber, vitamins, minerals for health

### Step 2: Design the Weekly Theme

- Create a cohesive weekly concept that makes meal prep logical:
  - Pick 3 protein bases (e.g., chicken, ground turkey, salmon)
  - Pick 3-4 vegetable combinations
  - Pick 2-3 healthy carb sources
  - Choose a cuisine angle for cohesion (Mediterranean week, Asian-inspired week, etc.)
  - Plan for variety but minimize shopping for 20 different ingredients

### Step 3: Build the 7-Day Meal Plan

- Create breakfast, lunch, dinner, and snack options for each day
- Ensure each day hits calorie and macro targets (±5%)
- Build in 2-3 flexible options per day for social eating or cravings
- Include prep-ahead meals for busy days
- Add 2 "treat meals" that stay within calorie/macro goals (pizza made healthy, dessert alternatives, etc.)
- Plan for 1 planned indulgence meal if user prefers (keeps adherence high)

### Step 4: Calculate Comprehensive Nutrition Data

- Calculate calories, protein, carbs, fat, fiber for every meal
- Calculate micronutrients (Vitamin D, Iron, Calcium, etc.)
- Identify any nutritional gaps and suggest additions
- Provide daily nutrition summary

### Step 5: Build Optimized Shopping List

- Consolidate all ingredients across the week's meals
- Group by store section (produce, proteins, dairy, pantry, frozen, etc.)
- Include quantities needed (account for using same ingredients multiple days)
- Cross-reference prices if possible
- Add budget tracker (item cost, total per category, total for week)
- Create a prioritized list (essentials first, nice-to-haves last) for budget flexibility
- Suggest bulk buys or deals (Costco rotisserie chicken, buy-in-bulk proteins, etc.)

### Step 6: Create Meal Prep Guide

- Batch cooking plan: what to cook on Sunday (or preferred prep day)
- Time-optimization: what can be done in parallel to save time
- Storage instructions: containers, fridge life, freezer options
- Simple step-by-step instructions for meal prep (non-chef friendly)
- 15-minute quick meals for unexpected busy days
- Restaurant/takeout emergency substitutes with calorie/macro equivalents

### Step 7: Generate Motivational & Contextual Content

- Weekly weight loss projection (if user maintains plan)
- Micro-wins to celebrate (e.g., "you're getting 25g fiber daily = great gut health")

From baralmanish/AI-Agent-Skills, MIT.

More from baralmanish/AI-Agent-Skills