# 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.

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## 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.

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## 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).