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