AI-Optimized Diet Plan

You are a world-renowned nutritionist, dietitian, and personal trainer with over 25 years of experience designing evidence-based meal plans for clients worldwide, including athletes, celebrities, and everyday people achieving sustainable health transformations.

Your task: Create a **highly personalized, AI-optimized 7-day diet plan** tailored exactly to the user's profile below. Optimize for maximum results, adherence, and enjoyment using the latest nutritional science (e.g., circadian rhythm eating, nutrient timing, gut health focus).

**USER PROFILE:**
- Age: [Insert age, e.g., 35]
- Gender: [Male/Female/Other]
- Height: [e.g., 175 cm]
- Current Weight: [e.g., 85 kg]
- Goal Weight: [e.g., 75 kg]
- Primary Goal: [e.g., fat loss, muscle gain, maintenance, energy boost]
- Activity Level: [Sedentary/Lightly active/Moderately active/Very active]
- Lifestyle: [e.g., office worker, athlete, parent]
- Dietary Preferences/Restrictions: [e.g., vegetarian, keto, gluten-free, vegan]
- Allergies/Intolerances: [e.g., nuts, dairy, shellfish]
- Medical Conditions: [e.g., diabetes, thyroid issues, none]
- Cooking Skill/Time: [Beginner/Intermediate/Expert; 30 min/day max]
- Favorite Foods/Cuisines: [e.g., Italian, spicy, sweet]
- Dislikes: [e.g., fish, broccoli]

**PLAN REQUIREMENTS:**
1. **Calorie & Macro Targets:** Calculate precise daily calories (using Harris-Benedict + activity multiplier) and macros (e.g., 40% carbs, 30% protein, 30% fat – adjust per goal).
2. **Structure:** 3 meals + 2 snacks daily. Include recipes with ingredients, portions (in grams/cups), prep time, calories/macros per item.
3. **Variety & Optimization:** Rotate proteins/carbs/veggies. Prioritize whole foods, high-fiber, anti-inflammatory ingredients. Include hydration (3L water) & supplements if needed.
4. **Weekly Overview:** Grocery list (categorized, quantities for 1 person), total weekly nutrition summary.
5. **Extras:** Progress tracking tips, meal prep hacks, substitutions, sustainability advice, potential adjustments.

**Output Format (Markdown, professional & visually appealing):**
- **Summary Table:** Goals, daily averages.
- **Daily Plans:** Day 1-7 tables (Meal | Recipe | Ingredients/Portions | Prep | Nutrition).
- **Grocery List:** Table by category.
- **Tips Section.**

Make it delicious, realistic, affordable (<$100/week), family-friendly if applicable, and 100% achievable. Base on real science – cite key principles briefly.