By name: nutrition-guidelines description: Use this skill when creating meal plans to ensure accurate macro calculations, proper portion sizes, and appropriate handling of dietary restrictions and food allergies.
Nutrition Guidelines Skill
Overview
This skill provides comprehensive nutrition information for creating balanced, goal-appropriate meal plans. Reference this when calculating macros, handling dietary restrictions, and selecting foods.
Instructions
1. Macro Calculations by Goal
Weight Loss
- Calories: TDEE - 500 (for 1 lb/week loss)
- Protein: 40% (1.0-1.2g per lb bodyweight)
- Carbs: 30%
- Fat: 30%
- Focus: High protein for satiety, moderate carbs for energy
Muscle Gain
- Calories: TDEE + 300-500
- Protein: 30% (0.8-1g per lb bodyweight)
- Carbs: 45%
- Fat: 25%
- Focus: Sufficient carbs for training, protein for muscle synthesis
Maintenance
- Calories: TDEE
- Protein: 25%
- Carbs: 45%
- Fat: 30%
- Focus: Balanced intake for sustained energy
Endurance
- Calories: TDEE + 200-400
- Protein: 20%
- Carbs: 55%
- Fat: 25%
- Focus: High carbs for glycogen, moderate protein for recovery
2. Food Categories and Macros
High Protein Foods
| Food | Serving | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Chicken Breast | 100g | 31g | 0g | 3.6g | 165 |
| Salmon | 100g | 25g | 0g | 13g | 208 |
| Eggs | 1 large | 6g | 0.6g | 5g | 72 |
| Greek Yogurt | 170g | 17g | 6g | 0.7g | 100 |
| Tofu | 100g | 8g | 2g | 4g | 76 |
| Lean Beef | 100g | 26g | 0g | 15g | 250 |
| Cottage Cheese | 100g | 11g | 3.4g | 4.3g | 98 |
| Tuna | 100g | 29g | 0g | 0.6g | 130 |
| Turkey Breast | 100g | 29g | 0g | 1g | 135 |
| Tempeh | 100g | 19g | 9g | 11g | 195 |
Complex Carbohydrates
| Food | Serving | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Brown Rice | 100g cooked | 2.6g | 23g | 0.9g | 112 |
| Quinoa | 100g cooked | 4.4g | 21g | 1.9g | 120 |
| Sweet Potato | 100g | 1.6g | 20g | 0.1g | 86 |
| Oats | 40g dry | 5g | 27g | 3g | 150 |
| Whole Wheat Bread | 1 slice | 4g | 12g | 1g | 80 |
| Black Beans | 100g | 8.9g | 24g | 0.5g | 132 |
| Lentils | 100g cooked | 9g | 20g | 0.4g | 116 |
Healthy Fats
| Food | Serving | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Avocado | 1/2 medium | 2g | 6g | 15g | 160 |
| Olive Oil | 1 tbsp | 0g | 0g | 14g | 120 |
| Almonds | 28g | 6g | 6g | 14g | 164 |
| Peanut Butter | 2 tbsp | 8g | 6g | 16g | 190 |
| Chia Seeds | 28g | 4g | 12g | 9g | 137 |
| Walnuts | 28g | 4g | 4g | 18g | 185 |
Vegetables (Low Calorie, High Nutrient)
| Food | Serving | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Broccoli | 100g | 2.8g | 7g | 0.4g | 34 |
| Spinach | 100g | 2.9g | 3.6g | 0.4g | 23 |
| Bell Peppers | 100g | 1g | 6g | 0.3g | 31 |
| Zucchini | 100g | 1.2g | 3.1g | 0.3g | 17 |
| Asparagus | 100g | 2.2g | 3.9g | 0.1g | 20 |
| Cauliflower | 100g | 1.9g | 5g | 0.3g | 25 |
3. Dietary Restrictions Handling
Vegetarian
- Protein sources: Eggs, dairy, tofu, tempeh, legumes, quinoa
- B12: Eggs, dairy, fortified foods
- Iron: Spinach, lentils, fortified cereals (pair with vitamin C)
- Complete proteins: Combine rice + beans, hummus + pita
Vegan
- Protein sources: Tofu, tempeh, seitan, legumes, quinoa, edamame
- B12: Fortified plant milk, nutritional yeast, supplements
- Iron: Lentils, chickpeas, spinach, fortified cereals
- Calcium: Fortified plant milk, tofu, leafy greens
- Omega-3: Chia seeds, flaxseeds, walnuts, algae supplements
Gluten-Free
- Avoid: Wheat, barley, rye, most oats
- Safe grains: Rice, quinoa, corn, certified GF oats
- Hidden gluten: Soy sauce (use tamari), some seasonings
- Alternatives: Rice pasta, almond flour, coconut flour
Lactose Intolerant
- Avoid: Milk, soft cheeses, ice cream
- Alternatives: Lactose-free milk, almond/oat/soy milk
- Often tolerated: Hard cheeses (aged), Greek yogurt (less lactose)
- Calcium sources: Fortified plant milk, leafy greens, sardines
Keto
- Carbs: < 50g net carbs/day
- Fat: 70-75%
- Protein: 20-25%
- Avoid: Grains, sugar, most fruits, starchy vegetables
- Focus: Meat, fish, eggs, cheese, nuts, low-carb vegetables
Nut Allergy
- Avoid: All tree nuts, peanuts, nut butters, nut oils
- Alternatives: Sunflower seed butter, coconut, seeds
- Watch for: Hidden nuts in granola, Asian dishes, baked goods
4. Meal Timing Guidelines
General
- Breakfast: Within 1-2 hours of waking
- Pre-workout: 1-2 hours before (carbs + protein)
- Post-workout: Within 30-60 minutes (protein + carbs)
- Dinner: 2-3 hours before sleep
Weight Loss
- Prioritize protein at every meal for satiety
- Front-load calories earlier in the day
- Consider 16:8 intermittent fasting if suitable
Muscle Gain
- Spread protein across 4-5 meals (25-40g each)
- Post-workout nutrition critical
- Casein protein before bed for overnight recovery
5. Portion Size Guide
Protein: Palm of hand = ~3-4 oz = ~25g protein Carbs: Cupped hand = ~1/2 cup cooked grains Vegetables: Fist = ~1 cup Fats: Thumb = ~1 tbsp oil/butter
6. Hydration Guidelines
- Baseline: 8 cups (64 oz) per day
- Active: Add 16-24 oz per hour of exercise
- Weight loss: Drink water before meals
- Signs of dehydration: Dark urine, headache, fatigue
7. Meal Prep Tips
- Batch cook proteins on Sunday
- Pre-chop vegetables for the week
- Prepare overnight oats in advance
- Use containers with portion sections
- Freeze extra portions for busy days
- Keep healthy snacks pre-portioned