Example input
Age: 28
Gender: Female
Weight: 150 lbs
Height: 5 ft 5 in
Activity Level: Moderate
Fitness Goal: Weight Loss
Exercise Preferences: Bodyweight, Cardio, Yoga
Exercise Limitations: None
Dietary Preferences: Vegetarian
Allergies: Nuts
Caloric Intake Goal: 1800 calories
Macronutrient Preferences: Balanced
Example output
Here's a personalized beginner fitness plan and meal plan for one week based on your details:
Day Workout Breakfast (Calories) Lunch (Calories) Dinner (Calories) Snack (Calories) Total Calories
Monday 30 min Cardio (jogging) Greek yogurt with berries and honey (300) Grilled vegetable wrap with avocado and hummus (500) Lentil soup with whole grain bread (500) Fresh fruit (200) 1500
Tuesday 30 min Yoga Veggie and cheese omelette with whole grain toast (400) Quinoa, black bean and corn salad with lime dressing (450) Stuffed bell peppers with brown rice and vegetables (450) Greek yogurt with honey (200) 1500
Wednesday Bodyweight workout (30 min) Overnight oats with chia seeds, berries, and coconut milk (350) Caprese salad with whole grain bread and olive oil (400) Vegetarian chili with a side of whole grain rice (550) Baby carrots and hummus (200) 1500
Thursday 30 min Cardio (cycling) Smoothie with mixed berries, spinach, and almond milk (300) Grilled portobello mushrooms with quinoa and roasted vegetables (500) Spaghetti squash with marinara sauce and steamed broccoli (500) Air-popped popcorn (200) 1500
Friday 30 min Yoga Chia seed pudding with mixed fruit (350) Falafel wrap with tzatziki sauce, lettuce, and tomato (500) Eggplant parmesan with a side salad and balsamic vinaigrette (500) Rice cakes with avocado (200) 1550
Saturday Bodyweight workout (30 min) Whole grain waffle with peanut butter and banana (400) Grilled vegetable panini with pesto and mozzarella (450) Lentil shepherd's pie with a side of mixed greens (550) Cottage cheese with pineapple (200) 1600
Sunday Rest day Protein-packed smoothie with Greek yogurt, mixed berries, and almond milk (350) Avocado, tomato, and cucumber salad with feta cheese and whole grain pita (450) Veggie stir-fry with tofu and brown rice (500) Dark chocolate and strawberries (200) 1500
Please note that the caloric intake provided in the table above is approximate and may vary depending on portion sizes and specific ingredients used. Adjust the portion sizes according to your hunger levels and preferences. This meal plan is designed to give you a balanced diet while maintaining a caloric intake conducive to weight loss. Don't forget to drink plenty of water and get enough sleep during the week to support your fitness journey.