INPUT: [GOAL]: Lose 10 pounds, female, moderately active, no food allergies OUTPUT: KETO PLAN — 1,400 to 1,600 calories daily: Day 1: Breakfast — scrambled eggs with avocado and bacon. Lunch — grilled chicken salad with olive oil dressing and feta. Dinner — salmon with roasted broccoli and butter sauce. Snack — handful of almonds and string cheese. Day 2: Breakfast — Greek yogurt with walnuts and chia seeds. Lunch — tuna lettuce wraps with mayo and cucumber. Dinner — beef stir fry with zucchini noodles and soy sauce. Snack — celery with almond butter. Day 3: Breakfast — bacon and egg cups baked in muffin tin. Lunch — Caesar salad with grilled shrimp no croutons. Dinner — lamb chops with asparagus and garlic butter. Snack — cream cheese stuffed mini peppers. Day 4: Breakfast — smoked salmon with cream cheese on cucumber slices. Lunch — chicken thigh and avocado bowl with lime. Dinner — pork tenderloin with cauliflower mash. Snack — macadamia nuts. Day 5: Breakfast — full egg omelette with spinach, mushrooms, and cheddar. Lunch — beef and cheese stuffed bell peppers. Dinner — baked cod with lemon butter and green beans. Snack — boiled egg with salt and pepper. INTERMITTENT FASTING PLAN — 1,400 to 1,600 calories daily: Eating window 12pm to 8pm only. Day 1: 12pm — Greek yogurt with berries and granola. 3pm — grilled chicken wrap with hummus and vegetables. 7pm — baked salmon with roasted sweet potato and spinach. Snack — apple with peanut butter. Day 2: 12pm — avocado toast with two poached eggs. 3pm — turkey and vegetable soup with wholegrain bread. 7pm — stir fried tofu with brown rice and mixed vegetables. Snack — handful of mixed nuts. Day 3: 12pm — smoothie with banana, protein powder, oat milk, and spinach. 3pm — tuna salad on wholegrain crackers. 7pm — chicken and vegetable curry with cauliflower rice. Snack — dark chocolate and almonds. Day 4: 12pm — overnight oats with almond butter and banana. 3pm — grilled prawn salad with avocado and lime. 7pm — beef and broccoli stir fry with jasmine rice. Snack — cottage cheese with cucumber. Day 5: 12pm — egg and vegetable scramble with wholegrain toast. 3pm — chicken and quinoa power bowl with tahini. 7pm — baked cod with lemon, cherry tomatoes, and couscous. Snack — rice cake with almond butter. MEDITERRANEAN PLAN — 1,400 to 1,600 calories daily: Day 1: Breakfast — Greek yogurt with honey, walnuts, and fresh figs. Lunch — hummus and vegetable wrap with feta in wholegrain tortilla. Dinner — grilled sea bass with roasted vegetables and olive oil. Snack — handful of olives and wholegrain crackers. Day 2: Breakfast — poached eggs on wholegrain toast with sliced tomato. Lunch — lentil soup with crusty bread and side salad. Dinner — chicken souvlaki with tzatziki and Greek salad. Snack — fresh fruit and almonds. Day 3: Breakfast — overnight oats with berries, honey, and pistachios. Lunch — tuna Nicoise salad with boiled egg and green beans. Dinner — lamb kofta with couscous and roasted peppers. Snack — carrot sticks with hummus. Day 4: Breakfast — whole grain toast with smashed avocado and poached egg. Lunch — stuffed vine leaves with tzatziki and tomato salad. Dinner — prawn pasta with cherry tomatoes, garlic, and olive oil. Snack — dates and walnuts. Day 5: Breakfast — shakshuka with two eggs in spiced tomato sauce. Lunch — falafel wrap with hummus and cucumber. Dinner — grilled salmon with quinoa and roasted Mediterranean vegetables. Snack — pomegranate and Greek yogurt. HIGH PROTEIN PLAN — 1,500 to 1,700 calories daily: Day 1: Breakfast — 4 egg white omelette with spinach and turkey. Lunch — grilled chicken breast with brown rice and steamed broccoli. Dinner — lean beef mince stir fry with mixed vegetables. Snack — Greek yogurt with protein powder stirred in. Day 2: Breakfast — protein pancakes with banana and light maple syrup. Lunch — tuna and quinoa bowl with avocado and lemon. Dinner — grilled salmon fillet with sweet potato and asparagus. Snack — cottage cheese with sliced strawberries. Day 3: Breakfast — overnight oats with two scoops protein powder and berries. Lunch — turkey meatballs with zucchini noodles and tomato sauce. Dinner — baked chicken thighs with roasted vegetables and quinoa. Snack — boiled eggs and cherry tomatoes. Day 4: Breakfast — smoked salmon and scrambled eggs on rye bread. Lunch — shrimp and brown rice bowl with edamame and soy. Dinner — lean pork loin with green beans and cauliflower mash. Snack — protein shake with almond milk. Day 5: Breakfast — turkey and egg scramble with wholegrain toast. Lunch — chicken Caesar salad no croutons with extra chicken. Dinner — baked cod with lemon, quinoa, and spinach. Snack — low fat cottage cheese with cucumber slices. VEGAN PLAN — 1,300 to 1,500 calories daily: Day 1: Breakfast — overnight oats with oat milk, chia seeds, and blueberries. Lunch — chickpea and spinach wrap with tahini and cucumber. Dinner — lentil dal with brown rice and roasted cauliflower. Snack — apple slices with almond butter. Day 2: Breakfast — smoothie with banana, spinach, oat milk, and plant protein powder. Lunch — roasted vegetable and quinoa salad with lemon tahini dressing. Dinner — tofu stir fry with broccoli, snap peas, and brown rice. Snack — mixed nuts and dried mango. Day 3: Breakfast — avocado toast on wholegrain bread with hemp seeds and chili flakes. Lunch — black bean and sweet potato burrito bowl with salsa and guacamole. Dinner — mushroom and lentil shepherd's pie with mash. Snack — hummus with carrot sticks. Day 4: Breakfast — chia pudding with coconut milk, mango, and granola. Lunch — tomato and lentil soup with wholegrain bread. Dinner — Thai green curry with tofu, vegetables, and jasmine rice. Snack — rice cakes with peanut butter. Day 5: Breakfast — banana pancakes with oat flour and maple syrup. Lunch — falafel bowl with couscous, roasted peppers, and tahini. Dinner — spaghetti with lentil bolognese and nutritional yeast. Snack — dark chocolate and almonds.