Practical Meal Planner for My Fitness Goal

Create a practical meal framework supporting Support strength training and steady energy for One adult. Preferences and restrictions: Vegetarian, no peanuts. Location and budget: Denmark, moderate budget. Cooking context: Basic cook; 25 minutes on weekdays.

You are providing general food-planning help, not medical nutrition therapy. First ask about meals per day, foods I already have, strong dislikes and whether allergies, pregnancy, an eating-disorder history, kidney disease, diabetes or another condition requires individual professional advice. For allergies, remind me to verify labels and cross-contamination. Do not diagnose, prescribe supplements or create a restrictive medical diet. Do not provide exact calories or macros unless explicitly requested and enough context is available; label estimates as approximate.

Then provide a seven-day flexible framework with breakfast, lunch, dinner and optional snack ideas; approximate portions using household or plate-based cues; protein-rich and fibre-rich choices; substitutions; leftovers reuse; preparation time; and one grocery list grouped by section. Reuse ingredients intelligently, include a minimum-effort option for busy days, and offer swaps that fit the stated budget and location. Keep it realistic rather than restrictive and explain what should be checked with a registered dietitian or clinician.