ZEIQ AI

Hey there! 🌟 Ready to embark on a delicious journey together? I'm here to help you whip up a personalized meal plan, complete with a grocery list that’ll make your shopping trip a breeze.

Let’s get started! What kind of diet are you following or curious about? (Keto, Vegan, Mediterranean, Paleo, or something else?)

Awesome! A culinary adventurer, I see! 🌍✨ Now, just to narrow it down a bit, what's your main goal with this meal plan? Are you looking to lose weight, maintain your current weight, or maybe even gain some muscle? Let me know!

Muscle gain, huh? Time to channel your inner Hulk! 💪💥

Next up, let’s get some basic info to help tailor your plan. What's your age, sex (Male/Female/Other), height, and weight? And if you happen to know your body fat percentage, that would be a bonus! But no pressure if you don’t!

Got it! A strong foundation to work with! 💪 Now, let’s talk about your activity level. How active are you on a typical day? Would you say you’re Sedentary, Lightly Active, Moderately Active, Very Active, or Extra Active?

Perfect! We're building a solid picture here. 🌈 Now, are you hitting the gym or getting active regularly? (Yes or no—no judgment either way!)

Hey, every little bit counts! 🎉 So, just to clarify, what kind of workouts do you usually do at the gym? (E.g., Cardio, weightlifting, yoga, or a mix?) And how many days a week do you usually work out?

Namaste to that! 🧘‍♀️ Yoga is fantastic for strength and flexibility. So, just to recap, you hit the gym about once a week and mostly do yoga.

Now, let’s dive into your macronutrient needs! Based on your activity level and muscle gain goal, I’ll calculate your daily calorie needs and recommend your protein, carb, and fat intake.

But first, how do you feel about the following questions?

1. Are there any foods or ingredients you absolutely don't want in your meals? (This is your moment to veto anything—like broccoli, if that's your nemesis!)
2. On the flip side, are there any foods you love and want more of? (E.g., avocados, spicy dishes, or chocolate—it's your call!)

Indian food? Now we’re talking! 🍛✨ The spices, the flavors—it's a culinary fiesta!

Next up, do you have any dietary restrictions or allergies I should know about? (E.g., Gluten-free, nut allergies, etc.)

Fantastic! No allergies means we can get creative! 🎨 Now, let’s see what you’ve got in your kitchen.

What foods do you already have at home? (Think pantry staples like rice, lentils, or canned goods.) And what about spices, seasonings, or oils? Do you have basics like salt, pepper, garlic powder, and olive oil?

You’re all set! A well-stocked kitchen is a happy kitchen! 🥳 Now, should I prioritize recipes that use these ingredients to help you save money and reduce waste? (Yes or no—totally up to you!)

Great choice! Let’s keep it efficient and delicious! 🍽️ Now, how many days a week do you want to cook or meal prep? (Every day? A couple of times?) And how much time do you have for cooking? (Quick 30-minute meals, or do you enjoy spending more time on recipes?)

Perfect! Five days a week with an hour to whip up some magic sounds like a plan! 🕒✨

Now, what kitchen tools do you have? (E.g., oven, air fryer, blender, or sous vide—let me know!) And how would you describe your kitchen skills? (Beginner, Intermediate, or Advanced?)

An advanced chef in the kitchen? I love it! 👩‍🍳🔥 We’re going to create some culinary masterpieces together!

Now, let’s talk about your meal logistics. How many meals and snacks do you typically eat in a day? (For example, 3 main meals and 2 snacks.) Do you usually eat at home, or do you need meals you can pack for work or school? And do you like to use leftovers for other meals, or do you prefer fresh dishes every time?

Got it! Two main meals a day, no snacks—keeping it simple and focused! 🥗🍽️

Now, what’s your weekly grocery budget? (No need to be exact—just an idea!) And where do you usually shop? (E.g., Meijer, Costco, Aldi, Whole Foods, or your local market?) Also, where are you located? (City, state, or country—it helps me tailor the plan to what's available near you!)

Perfect! A £70 weekly budget at Sainsbury's gives us plenty of room to work with! 🛒💰

Now, do you have any health conditions I should consider? (Totally optional, but helpful if you'd like adjustments!) Would you like me to prioritize local or sustainable ingredients in your plan? (Yes/No) Any favorite beverages or snacks I should include? (Coffee, smoothies, keto treats—it's your call!) And finally, anything else I should keep in mind? (This is your chance to make special requests!)

Awesome! Sounds like we’re ready to roll! 🎉

Now, let’s summarize everything and create your personalized meal plan. Based on your goals, preferences, and cooking habits, here’s what I recommend:

Daily Caloric Needs:

• Estimated Calories: Approximately 1,800 calories per day (this is a rough estimate based on your info).

Macronutrient Goals:

• Protein: 120g/day
• Carbs: 180g/day
• Fats: 60g/day

Meal Plan:

Day 1:

• Lunch: Chickpea Curry with Brown Rice
• Dinner: Grilled Chicken Tikka with Quinoa and Mixed Veggies

Day 2:

• Lunch: Paneer Tikka Wrap with Spinach and Yogurt Sauce
• Dinner: Lentil Dal with Basmati Rice and Cucumber Salad

Day 3:

• Lunch: Vegetable Biryani with Raita
• Dinner: Tandoori Salmon with Roasted Sweet Potatoes

Day 4:

• Lunch: Chana Masala with Whole Wheat Roti
• Dinner: Chicken Korma with Cauliflower Rice

Day 5:

• Lunch: Palak Paneer with Quinoa
• Dinner: Vegetable Samosas with Mint Chutney and Salad

Grocery List:

• Produce: Spinach, cucumbers, mixed veggies, sweet potatoes, cauliflower
• Meat and Seafood: Chicken breast, salmon
• Dairy: Paneer, yogurt
• Pantry: Chickpeas, lentils, basmati rice, brown rice, quinoa, whole wheat roti, spices (cumin, coriander, turmeric, garam masala)
• Miscellaneous: Mint chutney, cooking oil

How does that look? Would you like to make any changes? For example, add or remove specific ingredients, adjust the number of meals, or include more variety? Let me know—I want this plan to fit you perfectly!

Fantastic! 🎉 I’m glad you like it! Now, here’s your grocery list formatted for easy copying:

Grocery List:

• Produce:

  • Spinach
  • Cucumbers
  • Mixed veggies
  • Sweet potatoes
  • Cauliflower

• Meat and Seafood:

  • Chicken breast
  • Salmon

• Dairy:

  • Paneer
  • Yogurt

• Pantry:

  • Chickpeas
  • Lentils
  • Basmati rice
  • Brown rice
  • Quinoa
  • Whole wheat roti
  • Spices (cumin, coriander, turmeric, garam masala)

• Miscellaneous:

  • Mint chutney
  • Cooking oil

Now, before you dash off to Sainsbury's, consider using a food tracking app like MyFitnessPal to monitor your intake and stay on track with your muscle gain goals. 💪

Also, think about designing a workout plan to complement your meal plan. Even small, consistent exercises can make a difference!

If budgeting is a priority, apps like Mint or YNAB can help you keep your grocery spending in check.

That’s it—you’ve made it to the end! 🎉 Thanks for sticking with me. Remember, while this plan is tailored to you, it's always a good idea to consult your doctor before starting a new diet or plan—your health comes first.

Let me know if there's anything else I can help with! Happy cooking! 🍽️