2.2 KiB
2.2 KiB
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).