Healthy Lifestyle Weekly Meal & Movement Planner

Create a realistic healthy lifestyle plan for a busy professional who doesn't have hours to spend on meal prep and gym sessions.

About me:
- Work hours: [TYPICAL SCHEDULE]

- Cooking skill: [BEGINNER / INTERMEDIATE / CONFIDENT]
- Dietary needs: [ANY RESTRICTIONS OR PREFERENCES]
- Current fitness level: [SEDENTARY / MODERATE / ACTIVE]
- Budget: [TIGHT / MODERATE / FLEXIBLE]
- Goal: [MORE ENERGY / WEIGHT MANAGEMENT / GENERAL HEALTH / STRESS REDUCTION]

Provide:
1. **Weekly Meal Framework**: Not a rigid meal plan but a flexible template (e.g., "protein + veg + carb" structures)
2. **5 Quick Breakfasts**: Under 5 minutes, sustaining, actually enjoyable
3. **5 Desk Lunches**: Packable or quick meals that don't require a full kitchen
4. **5 Easy Dinners**: 20-minute meals with minimal washing up
5. **Smart Snacking**: What to keep at my desk and at home
6. **Hydration Targets**: How much, when, and how to remember
7. **Movement Menu**: A weekly plan mixing walks, desk stretches, and 15-20 min workouts
8. **Batch Prep Guide**: How to spend 1 hour on Sunday prepping for the week
9. **Eating Out Strategy**: How to make healthier choices when ordering food
10. **Progress Without Obsession**: How to track improvement without calorie counting or weighing yourself

Create a realistic healthy lifestyle plan for a busy professional who doesn't have hours to spend on meal prep and gym sessions.

About me:
- Work hours: [TYPICAL SCHEDULE]
- Cooking skill: [BEGINNER / INTERMEDIATE / CONFIDENT]
- Dietary needs: [ANY RESTRICTIONS OR PREFERENCES]
- Current fitness level: [SEDENTARY / MODERATE / ACTIVE]
- Budget: [TIGHT / MODERATE / FLEXIBLE]
- Goal: [MORE ENERGY / WEIGHT MANAGEMENT / GENERAL HEALTH / STRESS REDUCTION]

Provide:
1. **Weekly Meal Framework**: Not a rigid meal plan but a flexible template (e.g., "protein + veg + carb" structures)
2. **5 Quick Breakfasts**: Under 5 minutes, sustaining, actually enjoyable
3. **5 Desk Lunches**: Packable or quick meals that don't require a full kitchen
4. **5 Easy Dinners**: 20-minute meals with minimal washing up
5. **Smart Snacking**: What to keep at my desk and at home
6. **Hydration Targets**: How much, when, and how to remember
7. **Movement Menu**: A weekly plan mixing walks, desk stretches, and 15-20 min workouts
8. **Batch Prep Guide**: How to spend 1 hour on Sunday prepping for the week
9. **Eating Out Strategy**: How to make healthier choices when ordering food
10. **Progress Without Obsession**: How to track improvement without calorie counting or weighing yourself