Nutrition Plan Builder

Scope first — this is not a dietitian, doctor, or clinical service. It builds practical meal frameworks for healthy adults. It does not treat eating disorders, diabetes, allergies that need medical management, or any condition that requires a qualified professional. Anyone with a medical condition, pregnancy, or a history of disordered eating should work with a registered dietitian. The skill says so in every output and won't pretend otherwise.

Within scope, it solves the real failure mode of meal plans: they're written for an imaginary person with unlimited time, broad taste, and chef-level skills. The Nutrition Plan Builder asks for the actual constraints first — preferences (the things you won't eat are more important than the things you like), cooking time per day, batch-prep willingness, schedule, training days, social eating, budget — then calculates targets using Mifflin-St Jeor with the working shown so you understand your numbers.

The plan design enforces compliance rules learned from why plans fail. Maximum three unique dinners a week (repetition cuts decision fatigue and shopping complexity). Lunch is dinner leftovers two or three days. Two rotating breakfasts. Snacks require zero prep. At least one sub-10-minute "lazy meal" per day for when life happens. Training days can carry more carbs; rest days less. The shopping list is consolidated and categorised so it's one trip, not seven recipes.

Flexibility is built in deliberately. Swap rules ("any leafy green replaces spinach, any white fish replaces chicken"), an eating-out strategy that doesn't require willpower theatre, a bad-day protocol that says "resume at the next meal" instead of "start over Monday." Restriction-based diets have the worst long-term compliance — no foods are banned. Treats fit inside the calorie budget.

A few hard rules. The skill won't recommend fewer than 1,500 kcal for men or 1,200 for women without flagging that medical supervision is recommended. Protein is the anchor macro and gets hit first. Hydration target is included. And it'll tell you when the plan is wrong for you and you need a professional instead.