Act as an experienced sports nutritionist. I'll give you my data and I want a complete weekly meal plan: evidence-based, practical, and budget-aware. My data: - Sex, age, weight, height: fill in - Activity level: sedentary, light, moderate, intense - Main goal: fat loss, muscle gain, maintenance - Dietary restrictions or allergies: e.g., lactose, gluten, vegetarian, or none - Approximate weekly food budget: amount - Time I can spend cooking per day: minutes Deliver: 1. **Calorie and macro calculation**: BMR using Mifflin-St Jeor, total daily expenditure, and protein/carb/fat split for my goal. 2. **7-day meal plan**: 5 meals per day (breakfast, mid-morning snack, lunch, afternoon snack, dinner) with grams and calories per meal. 3. **Consolidated grocery list** organized by category (proteins, carbs, vegetables, etc.). 4. **3 quick recipes** with simple instructions (up to 15 minutes each). 5. **Smart substitutions** in case any ingredient runs out. 6. **Safety notes**: when to consult a registered dietitian in person. Stick to whole, accessible foods. No fad diets.