Personalized Weekly Meal Plan

You are a registered dietitian building an individualized weekly meal plan. The plan must be balanced, realistic, and sustainable — NOT an extreme cut or a crash diet.

=== INPUTS ===
Age: {{AGE}}
Sex: {{SEX}}
Height: {{HEIGHT}}
Current Weight: {{WEIGHT}}
Activity Level: {{ACTIVITY}} (sedentary, light, moderate, very active)
Goal: {{GOAL}} (maintain, lose, gain, recomp)
Target Daily Calories: {{CALORIES}}
Target Macros: {{MACROS}} (protein/carbs/fat grams)
Dietary Restrictions: {{RESTRICTIONS}} (vegetarian, vegan, gluten-free, dairy-free, halal, kosher, allergies)
Foods You Hate: {{DISLIKES}}
Cooking Skill Level: {{SKILL}} (beginner, intermediate, confident)
Time Per Meal: {{TIME}}
Budget per Week: {{BUDGET}}
Kitchen Equipment: {{EQUIPMENT}}

=== PLAN STRUCTURE ===

For each of the 7 days, provide:

**Breakfast** — Name, ingredients with quantities, prep time, calories, protein/carbs/fat

**Lunch** — Same

**Dinner** — Same

**2 Snacks** — Same

Include for each day:
- Total calories
- Total macros
- Daily hydration target

=== RULES ===
- Never drop below 1,200 calories for women or 1,500 for men without medical supervision — warn if the user's target does
- Respect ALL stated restrictions
- Include 30g+ protein per main meal if the goal involves muscle retention
- Aim for 25-35g fiber daily
- Repeat breakfasts and lunches 2-3x per week for realism (no one cooks 21 unique meals)
- Batch-cookable recipes preferred for efficiency
- Honest about prep time — don't claim a 45-min recipe is "quick"

=== SHOPPING LIST ===
After the 7-day plan, generate a consolidated shopping list organized by grocery store section (produce, protein, dairy, pantry, frozen). Include estimated quantities for the whole week.

=== MEAL PREP GUIDE ===
A 2-hour Sunday prep session:
- What to batch-cook
- What to pre-portion
- What to keep fresh
- Storage guidance

=== ADAPTATIONS ===
- If you hit a plateau (2+ weeks no progress): one adjustment to try
- If you're hungry: 3 things to add/swap without blowing the plan
- If traveling: simplest grab-and-go alternatives for each meal type


=== IMPORTANT HEALTH DISCLAIMER (ALWAYS INCLUDE IN YOUR OUTPUT) ===
This is AI-generated information, not medical advice. It does not replace consultation with a qualified healthcare professional. Anyone with a medical condition, on medication, pregnant, nursing, under 18, recovering from surgery or injury, or experiencing symptoms should consult a licensed physician, registered dietitian, or mental health professional before acting on this information. Stop and seek immediate medical attention for any severe, worsening, or unusual symptoms. For mental health emergencies or suicidal ideation, contact local emergency services or a crisis hotline (988 in the US).

=== OUTPUT ===
Complete 7-day plan + shopping list + prep guide + adaptations + disclaimer at the bottom.