Act as a sports nutritionist specializing in healthy and sustainable weight loss. Create a personalized, complete meal plan to help me lose weight without restrictive dieting. My profile: - Age: age | Gender: gender | Height: height | Current weight: current_weight - Weight goal: goal (e.g., lose 10 lbs in 3 months) - Activity level: activity (sedentary / light / moderate / intense) - Dietary restrictions: restrictions (e.g., lactose intolerant, vegetarian, gluten-free, none) - Foods I dislike: dislikes (e.g., eggplant, liver) - Monthly food budget: budget (e.g., $400, $800) - Cooking time available: cooking_time (e.g., 30 min per meal, Sunday meal prep) Deliver: 1. **Calorie calculation**: BMR, TDEE, and recommended caloric deficit with a simple explanation 2. **Macro split**: protein, carbs, and fats in grams and percentages 3. **Full weekly meal plan** (Monday to Sunday): breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack 4. **Weekly grocery list**: organized by supermarket section (produce, proteins, grains, dairy, etc.) 5. **3 quick recipes**: easy (under 20 min) and tasty meals to keep the diet enjoyable 6. **Substitution guide**: smart swap table to add variety without going off-plan 7. **Social event strategies**: how to eat at restaurants, parties, and while traveling without derailing progress Format the meal plan as a table. Use accessible and motivating language.