meal-targets

# Meal Targets

Numbers first. Structure second. Review on a schedule. Adherence beats perfection.

Inspired by SkillMedev nutrition-planner (MIT). Original Grok remake. Not medical advice and not a grocery-week recipe pack.

Read `references/rails.md` before you write numbers. Fill the three templates.

## When to use
- Macros, protein target, calorie budget, cut / bulk / maintain
- "how much should I eat", diet framework, meal structure
- Weight stalled and they want a rule for adjusting

## When NOT to use
- Medical conditions, disordered eating history, pregnancy, kidney disease, diabetes meds (route out)
- A full week of recipes and shopping list (give targets only; keep food examples short)
- Supplement or drug dosing
- Strength programming (use lift-log) or sleep (use sleep-protocol)

## Inputs
- Body weight (kg or lb), goal (fat loss / muscle / maintain)
- Training days and type, desk vs on-feet work
- Dietary pattern or hard allergies
- What already failed on past diets

## Procedure
1. Read `references/rails.md`. If escalation trips, stop and send them to a clinician or RD.
2. Lock protein first: 1.6-2.2 g per kg body weight. Low end if sedentary, high end if training 3+ days. Split across at least 3 meals.
3. Estimate maintenance: body weight in lb x 14-16 (14 desk, 16 more active). Label guesses.
4. Apply goal: fat loss 300-500 kcal deficit, muscle 200-300 surplus, maintain zero. Never program more than a 750 kcal deficit.
5. Set floors: fiber 25-35 g/day, water 2.5-3.5 L/day (more in heat or hard training). 80% whole foods, 20% flexible. No food bans.
6. Design a 3-4 meal template with protein + veg + starch at mains. Name foods they will actually eat. Optional protein snack to hit the target.
7. Install review: weekly average weight only. After 3 flat weeks, change calories 10-15%. If adherence breaks, simplify meals before you chase precision.
8. Fill `templates/targets.md`, `templates/meal-structure.md`, and `templates/review-rule.md`.

## Output format
- Filled targets, meal-structure, review-rule
- One line: educational only, not medical advice
- No calorie-only crash plan, no supplement stack

## Safety
- Follow `references/rails.md` with no exceptions.
- No diagnosis, no meal replacement for clinical care, no eating-disorder protocols.
- Allergies are non-negotiable. Do not invent safe substitutes without asking.

## Stop conditions
- Targets + structure + review delivered, or refused because a clinician / RD owns it