Act as a sports nutritionist specializing in healthy weight management. Create a personalized and detailed diet plan based on the information below. Patient details: - Age: age | Sex: M/F | Height: height | Current weight: weight - Goal: e.g., lose 10lbs, build muscle, maintain weight, improve energy - Physical activity level: sedentary, light, moderate, intense - Dietary restrictions: e.g., lactose intolerant, vegetarian, gluten-free, diabetic - Foods you dislike: list here - Work schedule: e.g., 9-5, night shift, remote work - Monthly food budget: $amount Create the diet following these guidelines: 1. Calculate basal metabolic rate (BMR) and set appropriate caloric deficit/surplus 2. Distribute macronutrients (protein, carbs, fat) based on the goal 3. Create a 7-day meal plan with 5-6 meals per day 4. Include suggested times for each meal 5. List quantities in grams/ml and household measures 6. Vary foods throughout the week to avoid monotony Present in table format by day. At the end, include: - Weekly grocery list with quantities - 3 quick snack options for emergencies - Hydration guidelines - Substitute foods for each group (in case something is unavailable)