Customized Meal Plans

Create a meal plan: [HEIGHT]: 6'4" [WEIGHT]: 280lbs [BMI]: 36 [GENDER]: male [GOAL]: lose 25lbs in 16 weeks [DIETARY RESTRICTIONS]: peanut allergy [CONSIDERATIONS]: I am a long haul truck driver ChatGPT said: ChatGPT Memory updated Here’s a meal plan tailored to your goals, lifestyle, and dietary restrictions: Daily Caloric Goal: ~2,000-2,200 calories/day This provides a caloric deficit while still fueling your activity level and allowing steady weight loss. Key Guidelines: Focus on high-protein, fiber-rich foods to keep you full. Opt for portable and easy-to-prepare meals/snacks that fit your trucking lifestyle. Include healthy fats (avocado, olive oil) and complex carbs for sustained energy. Stay hydrated (aim for at least 3 liters of water daily). Avoid sugary snacks and beverages. Sample Meal Plan: Breakfast (400-500 kcal) Option 1: Greek yogurt (peanut-free) + fresh berries + granola (peanut-free). Option 2: Scrambled eggs with spinach and a slice of whole-grain toast + ½ avocado. Option 3: Protein shake (whey/plant-based, peanut-free) + banana. Snack (150-200 kcal) Option 1: Hard-boiled eggs (2) + cherry tomatoes. Option 2: Apple slices + sunflower seed butter (peanut-free). Option 3: Baby carrots + hummus. Lunch (500-600 kcal) Option 1: Grilled chicken or turkey wrap (whole-grain tortilla) with lettuce, tomato, and mustard. Option 2: Tuna or salmon salad (mixed greens, olive oil, vinegar, no mayo). Option 3: Quinoa bowl with grilled shrimp, steamed broccoli, and olive oil drizzle. Snack (150-200 kcal) Option 1: A handful of unsalted almonds or walnuts. Option 2: Low-fat string cheese + a pear. Option 3: Cucumber slices with tzatziki dip. Dinner (500-600 kcal) Option 1: Grilled chicken breast, roasted sweet potatoes, and sautéed green beans. Option 2: Baked salmon, quinoa, and steamed asparagus. Option 3: Turkey or lean beef meatballs with zucchini noodles and marinara sauce. Optional Evening Snack (100-150 kcal) Dark chocolate (70%+ cacao) or a protein bar (peanut-free). Truck-Friendly Tips: Meal Prep: Prepare meals/snacks in advance and store them in a cooler or fridge in your truck. Stock Up on Staples: Keep shelf-stable items like canned tuna, protein powder, whole-grain crackers, and almond milk in the truck. Choose Smart at Stops: Opt for grilled options, salads, or pre-packaged fruit/vegetables when dining at rest stops. Would you like recipes or shopping lists to go with this plan?