Added Sarita_B contributions to community-contributions

community-contributions/fitness-nutrition-planner-agent/demo_output.md

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+# Demo Output (Sample Profile)
+
+**Profile**: female, 45, 152 cm, 62 kg, activity: light, goal: maintain, diet: vegetarian
+
+## Targets
+- TDEE ≈ **1680 kcal/day**
+- Macros (30/40/30): **Protein 126 g**, **Carbs 168 g**, **Fat 56 g**
+
+> These are estimates using Mifflin–St Jeor and a light activity factor. Not medical advice.
+
+---
+
+## Example 7-Day Plan (Breakfast / Lunch / Dinner)
+
+**Mon**
+- Greek Yogurt Parfait (380 kcal, 30P/52C/8F)
+- Lentil Soup + Wholegrain Bread (520 kcal, 25P/78C/8F)
+- Tofu Veggie Stir-Fry with Rice (650 kcal, 28P/85C/20F)
+- **Totals** ≈ 1550 kcal, 83P, 215C, 36F
+
+**Tue**
+- Cottage Cheese Bowl (380 kcal, 32P/35C/10F)
+- Lentil Soup + Wholegrain Bread (520 kcal, 25P/78C/8F)
+- Tofu Veggie Stir-Fry with Rice (650 kcal, 28P/85C/20F)
+- **Totals** ≈ 1550 kcal, 85P, 198C, 38F
+
+**Wed**
+- Greek Yogurt Parfait
+- Lentil Soup + Wholegrain Bread
+- Tofu Veggie Stir-Fry with Rice
+- **Totals** ≈ 1550 kcal
+
+**Thu**
+- Cottage Cheese Bowl
+- Lentil Soup + Wholegrain Bread
+- Tofu Veggie Stir-Fry with Rice
+- **Totals** ≈ 1550 kcal
+
+**Fri**
+- Greek Yogurt Parfait
+- Lentil Soup + Wholegrain Bread
+- Tofu Veggie Stir-Fry with Rice
+- **Totals** ≈ 1550 kcal
+
+**Sat**
+- Cottage Cheese Bowl
+- Lentil Soup + Wholegrain Bread
+- Tofu Veggie Stir-Fry with Rice
+- **Totals** ≈ 1550 kcal
+
+**Sun**
+- Greek Yogurt Parfait
+- Lentil Soup + Wholegrain Bread
+- Tofu Veggie Stir-Fry with Rice
+- **Totals** ≈ 1550 kcal
+
+> Notes: The demo DB is intentionally small. In practice, plug in a larger vegetarian recipe set for more variety. Add snacks if you'd like to reach ~1680 kcal/day.
+
+---
+
+## Grocery List (aggregated, approx for 7 days)
+
+- nonfat greek yogurt — **1400 g**
+- berries — **1050 g**
+- granola — **210 g**
+- honey — **70 g**
+- lentils (cooked) — **1400 g**
+- vegetable broth — **2800 ml**
+- carrot — **560 g**
+- celery — **420 g**
+- onion — **420 g**
+- wholegrain bread — **420 g**
+- firm tofu — **1050 g**
+- mixed vegetables — **1400 g**
+- soy sauce (low sodium) — **105 ml**
+- olive oil — **140 ml**
+- brown rice (cooked) — **1400 g**
+- low-fat cottage cheese — **600 g**
+- pineapple — **450 g**
+- chia seeds — **45 g**
+
+**Tip:** Use the app’s *Swap Meal* to replace any item (e.g., swap Wed dinner).
+