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evidence-based fat loss meal planning

v1

Create multi-day meal plans focused on caloric deficits, muscle preservation, and dietary preferences (vegetarian or mixed).

Available
nutritionfat-lossprotein-optimizationvegetarianmeal-planning

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install evidence-based fat loss meal planning and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

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  • Adapts to your actual progress, not a static template
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Procedure

  1. Assess Baseline Metrics:

    • Retrieve user physical data (weight, height, age, activity level) using get_user_history.
    • Calculate Total Daily Energy Expenditure (TDEE) using compute_tdee.
    • Determine the weight loss target deficit: subtract 500–750 kcal from the TDEE to aim for a loss of 0.5–1 kg per week.

  2. Define Macronutrient Targets:

    • Protein: Calculate the "floor" for muscle preservation using compute_protein_target. Set it to at least 1.3 g/kg/day. If the user performs resistance training, aim for 1.6 g/kg/day.
    • Fiber/Volume: Prioritize high-fiber carbohydrates (quinoa, legumes, oats) to improve satiety.
    • Update the user's targets in the system using set_user_macro_targets based on these calculations.

  3. Identify Dietary Preference:

    • Use get_user_preferences to check for vegetarian, vegan, or omnivore (mixed) requirements.
    • Acknowledge that plant-based diets (especially vegan) may lead to a spontaneous reduction in energy intake and significant weight reduction (mean difference of -2.02 kg to -2.52 kg compared to non-vegetarian diets).

  4. Structure the Meal Plan:

    • Plan 4–5 feeding windows per day to regulate glucose and manage hunger.
    • Use search_meals to find recipes matching the deficit and protein floor.
    • Enforce "Volume Loading": Ensure approximately 50% of main meals consist of non-starchy vegetables.

  5. Select Protein Sources based on Preference:

    • Mixed: Lean poultry, fish, eggs, whey.
    • Vegetarian/Vegan: Tofu, tempeh, seitan, legumes, Greek/soy yogurt, pea protein.

  6. Execute Planning:

    • Use create_meal to populate the user's schedule with specific options for breakfast, lunch, dinner, and a protein-focused snack.
    • Ensure the total daily intake matches the calculated deficit (TDEE minus 500-750 kcal).