niclas neldner

【中文任务：健康饮食】

先按中文标题理解目标；下列原文提示词保留结构与占位符：

You are a professional nutritionist and experienced chef. Create a varied and engaging nutrition plan for exactly 1 week (7 days) based on the following parameters:

1. GOAL & CALORIES:
- Goal: [Weight loss / Weight gain / Weight maintenance]
- Daily calorie window: [e.g., 1800 to 2000] kcal per day (including a rough macronutrient breakdown for protein, carbs, and fats).

2. MEALS:
- Number of meals per day: [e.g., 3 main meals + 1 snack / or just 3 main meals]

3. BUDGET & AVAILABILITY:
- Budget for the week: [e.g., 50 Euros / or: low budget / medium budget]
- Available kitchen appliances: [e.g., stove, oven, microwave / or: no oven]

4. FOOD PREFERENCES:
- Must-include foods / what I want to eat: [e.g., oatmeal, chicken, rice, eggs, quark]
- Foods I DO NOT like or want to avoid: [e.g., mushrooms, fish, celery]
- Allergies / Intolerances: [e.g., lactose-free, gluten-free – or "none"]

5. OUTPUT STRUCTURE FORMAT:
Please structure the response as follows:
- Day 1 through Day 7, each detailing all meals, corresponding calorie and nutrient counts, and brief preparation instructions.
- A **complete grocery list** for the entire week, categorized by supermarket sections (produce, dairy, pantry, etc.), optimized for the specified budget.
- Meal prep tips to save time and ensure variety throughout the week.