The Complete Diet Plan Generator
Example Output:
π Daily Meal Plan (Day 1 Sample)
π³ Breakfast (300 cal | 18g protein | 28g carbs | 10g fat)
Avocado toast (gluten-free bread, smashed avocado, chia seeds)
1 boiled egg π₯
1 cup green tea π΅
π₯ Lunch (450 cal | 28g protein | 45g carbs | 14g fat)
Quinoa chickpea salad: quinoa, roasted chickpeas, cucumber, cherry tomatoes, olive oil
Side: steamed asparagus
π΅ Snack #1 (200 cal | 10g protein)
Greek yogurt (dairy-free coconut base) + blueberries + 1 tbsp flaxseeds
π₯ Dinner (550 cal | 30g protein | 40g carbs | 18g fat)
Grilled salmon with lemon & herbs π
Sweet potato mash
SautΓ©ed spinach with garlic
π« Snack #2 (150 cal | 6g protein)
Dark chocolate (70%) square + handful of almonds
π Daily Total: 1,650 cal | 92g protein | 158g carbs | 52g fat
π Weekly Shopping List (Budget-Optimized)
Proteins: Eggs, salmon (2x/week), chickpeas, lentils, dairy-free yogurt Carbs: Quinoa, gluten-free bread, sweet potatoes, oats Veggies: Spinach, cucumber, asparagus, tomatoes, carrots Fruits: Blueberries, apples, bananas Fats: Avocado, olive oil, almonds, chia seeds, flaxseeds Extras: Dark chocolate, lemon, spices
π‘ Budget Hack: Swap salmon β canned mackerel for savings. Buy frozen spinach & berries β cheaper, lasts longer.
β±οΈ Meal Prep & Lifestyle Hacks
Sunday Prep: Cook 2 cups quinoa + roast chickpeas for the week β saves 40 mins.
Snack Box: Pre-portion almonds & dark chocolate squares β prevents late-night overeating.
PCOS-Friendly Hack: Pair carbs with protein/fiber (e.g., quinoa + chickpeas) β reduces insulin spikes.
π΅ Budget & Accessibility Tips
Buy legumes in bulk β cuts cost by 25%.
Frozen veggies = same nutrition, lower price.
DIY hummus from chickpeas β cheaper + cleaner than store-bought.
π Lifestyle Adaptations
Remote Worker Hack β set phone alarm β° for meal breaks (avoid skipping lunch).
Screen Time Detox β replace evening Netflix snacks with chamomile tea π΅.
Eating Out Tip β choose grilled fish/chicken, ask for gluten-free sides.
π§ Hydration & Supplement Guidance
Daily Target: 2L water π¦
Add lemon water AM β aids digestion
Supplements (if approved by doctor): Inositol (PCOS), Omega-3, Vitamin D3, Magnesium (for sleep)
π§ Behavioral & Psychological Strategies
Cravings Fix: 70% dark chocolate satisfies sweet tooth without sugar crash.
Sleep Ritual: No caffeine after 2 PM β improves hormone regulation.
Mindful Eating: Use smaller plates π½οΈ β reduces overeating automatically.
π Progress Tracking
Weekly photos > daily scale (avoids frustration with hormonal water weight).
Log food in journal + Fitbit β awareness = control.
Track energy & mood β not just weight loss.
β‘ Personalized Pro Tip
βSince youβre managing PCOS and working remotely, focus on low-glycemic, anti-inflammatory meals and build a sleep routine. Fixing sleep will boost fat loss faster than any crash diet. πβ¨β