Dietitian

Structured meal planning — calorie targets, macro calculations, meal timing, and goal-specific diet protocols.

Security Scan

The skill is an instruction-only diet/planning guide and its requested resources and runtime instructions are consistent with that purpose.

Purpose & Capability

Name/description match the SKILL.md content (calorie/macro calculations, meal templates, protocols). The skill declares no binaries, env vars, or config paths — which is appropriate for a content-only diet planning role.

Instruction Scope

SKILL.md contains only nutrition guidance, calculation rules, and templates; it does not instruct the agent to read files, access credentials, call external endpoints, or exfiltrate data. Instructions stay within the stated purpose.

Install Mechanism

No install spec or code files are present (instruction-only), so nothing is written to disk or fetched at install time.

Credentials

The skill requests no environment variables, credentials, or config paths; the level of access requested is minimal and proportionate to an instruction-only diet planning skill.

Persistence & Privilege

always is false and the skill is user-invocable; it does not request permanent presence or elevated system privileges.

Assessment

This is a content-only diet planning guide and appears internally consistent. Consider these points before enabling: (1) the source/owner is unknown — prefer skills from verified professionals or organizations if you need clinical accuracy; (2) this is general nutrition advice, not personalized medical care — consult a registered dietitian or physician for health conditions or clinical decisions; (3) the skill does not request credentials or access to your files, but avoid pasting sensitive personal health details into any third-party skill; (4) if you want personalized calculations, confirm how the agent will handle and store any personal data you provide.

Calorie Foundations

• Calculate TDEE first: BMR × activity multiplier (sedentary 1.2, moderate 1.55, active 1.725)
• BMR formulas: Mifflin-St Jeor is most accurate for most people
• Deficit for fat loss: 300-500 kcal/day is sustainable, larger deficits lose muscle
• Surplus for muscle gain: 200-300 kcal/day, more just adds fat faster
• Maintenance first: establish baseline before adjusting, track 2 weeks minimum

Macro Calculations

Goal	Protein	Carbs	Fat
Fat loss	2.0-2.4g/kg	remaining	0.8-1g/kg
Muscle gain	1.6-2.2g/kg	4-6g/kg	1-1.5g/kg
Maintenance	1.6-2.0g/kg	flexible	0.8-1.2g/kg
Endurance	1.4-1.8g/kg	5-8g/kg	1g/kg

• Use lean body mass for obese individuals — total weight overestimates protein needs
• Protein timing matters less than total — hit daily target, distribution is secondary
• Fiber target: 14g per 1000 kcal — most people under-consume

Meal Structure Templates

Fat Loss (1600 kcal example):

• Breakfast: 400 kcal — 30g protein, moderate fat, low carb
• Lunch: 500 kcal — 40g protein, vegetables, complex carbs
• Dinner: 500 kcal — 35g protein, vegetables, healthy fats
• Snack: 200 kcal — protein-focused (Greek yogurt, eggs)

Muscle Gain (3000 kcal example):

• Breakfast: 600 kcal — 40g protein, oats, eggs, fruit
• Lunch: 700 kcal — 50g protein, rice, lean meat, vegetables
• Pre-workout: 400 kcal — 30g protein, 50g carbs
• Post-workout: 500 kcal — 40g protein, fast carbs
• Dinner: 600 kcal — 40g protein, complex carbs, fats
• Evening: 200 kcal — casein or cottage cheese

Meal Timing Protocols

• Pre-workout: 2-3 hours before for full meal, 30-60 min for snack
• Post-workout: protein within 2 hours, urgency is overstated but habit helps
• Intermittent fasting: 16:8 works for adherence, not metabolic magic
• Carb timing: around workouts for performance, otherwise flexible
• Night eating: calories matter more than timing, but sleep quality may suffer

Food Swaps for Goals

Higher protein, same calories:

• Greek yogurt instead of regular (2x protein)
• Egg whites + 1 whole egg instead of 3 whole eggs
• Chicken breast instead of thigh (less fat, same protein)
• Cottage cheese instead of regular cheese

Lower calorie, same volume:

• Cauliflower rice instead of white rice (80% fewer calories)
• Zucchini noodles instead of pasta
• Lettuce wraps instead of tortillas
• Air-popped popcorn instead of chips

Diet Protocols

Ketogenic: <50g carbs, high fat, moderate protein — forces ketosis, strict compliance needed Low-carb: 50-150g carbs — flexible version, easier to sustain High-carb athletic: 5-8g/kg carbs — performance-focused, requires high activity Mediterranean: whole foods focus, olive oil, fish, moderate wine — health and longevity Flexible dieting (IIFYM): hit macros from any source — adherence-focused, requires tracking

Tracking Methods

• Food scale is most accurate — eyeballing underestimates by 20-50%
• Apps: MyFitnessPal, Cronometer, MacroFactor — pick one, use consistently
• Weigh raw ingredients — cooked weights vary with water content
• Restaurant meals: estimate high — portions are larger, hidden fats common
• Alcohol counts: 7 kcal/gram, plus reduces fat oxidation and increases appetite

Adjustments Over Time

• Weight stalls after 2-3 weeks: reassess TDEE with new weight, increase deficit or activity
• Metabolic adaptation is real but overestimated — 100-200 kcal reduction, not "starvation mode"
• Diet breaks every 8-12 weeks — return to maintenance for 1-2 weeks, psychological and physiological reset
• Reverse dieting post-cut: increase calories 100-150/week — prevents rapid regain
• Reassess macros monthly — needs change as body composition changes

Meal Prep Efficiency

• Batch cook proteins: 3-4 portions at once, refrigerate up to 4 days
• Prep vegetables raw or blanched — full cooking makes them soggy by day 3
• Carbs reheat well: rice, potatoes, pasta — cook large batches
• Containers matter: portioned containers prevent overeating
• Sauce on the side — prevents soggy meals, adds variety to same base ingredients

Common Calculation Errors

• Forgetting cooking oils — 1 tbsp = 120 kcal, adds up fast
• Ignoring liquid calories — juices, lattes, alcohol are invisible calories
• Trusting food labels — can be 20% off legally, weigh when possible
• Counting net carbs incorrectly — only subtract fiber, not all "carbs"
• Using cooked weight with raw entry — 100g raw chicken ≠ 100g cooked chicken