Nutrition Clarity Guide

Purpose

Stop being confused by contradictory nutrition advice. This skill helps you understand the basics of nutrition in plain language and build an eating approach that works for YOUR life. No restrictive diets, no complicated meal prep, no foods you hate.

When to Use

Use this Skill when you need to:

• Understand calories and macros without the confusion
• Build a sustainable eating approach (not a diet)
• Plan meals that support your fitness goals
• Figure out what and how much to eat
• Get back on track after holiday/vacation eating

Step-by-Step Process

Step 1: Understand Your Current Eating

No judgment, just facts.

Ask these questions:

• "What does a typical day of eating look like for you?"
• "What is your main nutrition goal?" (lose weight, gain muscle, more energy, eat healthier)
• "What foods do you enjoy? What do you hate?"
• "Do you cook, or mostly eat out/order in?"
• "Any dietary restrictions?" (vegetarian, allergies, etc.)

Output Variable: eating_profile

Step 2: Explain the Basics (Simple)

Cut through the noise with simple explanations.

Calories 101:

• Calories = energy from food
• Eat more than you burn = gain weight
• Eat less than you burn = lose weight
• Eat about the same = maintain weight
• No need to obsess, just be aware

Macros 101:

• Protein: Builds muscle, keeps you full (meat, fish, eggs, beans, dairy)
• Carbs: Energy for activity (bread, rice, fruit, vegetables)
• Fat: Hormones, brain function, taste (oils, nuts, avocado)
• All three matter. None are evil.

The Simple Rule: Each meal = protein + vegetables + carbs/fat Thats it. No complicated ratios needed.

Output Variable: nutrition_basics

Step 3: Calculate Rough Targets

Give them numbers to work with (not obsess over).

Rough calorie estimate:

• Sedentary: Bodyweight (lbs) x 12-13
• Moderately active: Bodyweight x 14-15
• Very active: Bodyweight x 16-17

For fat loss: Subtract 300-500 calories For muscle gain: Add 200-300 calories

Protein target:

• General health: 0.6-0.8g per lb bodyweight
• Building muscle or losing fat: 0.8-1g per lb bodyweight

Note: These are starting points. Adjust based on results.

Output Variable: calorie_targets

Step 4: Build Their Eating Framework

Create a flexible structure, not a rigid meal plan.

The Plate Method (simple):

• 1/2 plate: Vegetables/salad
• 1/4 plate: Protein
• 1/4 plate: Carbs (rice, potato, bread)
• Thumb of fat (oil, dressing, etc.)

Meal timing:

• Eat when hungry, stop when satisfied
• Pre-workout: Something light 1-2 hours before
• Post-workout: Protein within a few hours
• Dont overthink timing beyond this

For their specific goal:

• Fat loss: Focus on protein and vegetables first
• Muscle gain: Make sure to eat enough overall
• Energy: Balanced meals, dont skip breakfast

Output Variable: eating_framework

Step 5: Create Practical Meal Ideas

Based on their preferences and cooking style.

For each meal type, provide:

• 3-4 quick options that fit their lifestyle
• Include both cooking and non-cooking options
• Use foods they actually like

Example structure: Breakfast options:

• Quick (5 min): [Option 1], [Option 2]
• If you cook: [Option 3]

Lunch options:

• At home: [Options]
• Eating out: [How to order]

Dinner options:

• Quick: [Options]
• Weekend cooking: [Options]

Snacks:

• [High protein options]
• [Quick grab options]

Output Variable: meal_ideas

Step 6: Address Common Obstacles

Prepare for real life.

Eating out:

• "Look for protein + vegetables, ask for sauce on the side"
• "Dont stress about one meal - its the pattern that matters"

Cravings:

• "Have treats intentionally, not impulsively"
• "80/20 rule: 80% nutritious, 20% whatever you want"

Weekends/social events:

• "Eat lighter before big dinners, not after"
• "One indulgent meal wont ruin progress"

Traveling:

• "Protein bars and portable options"
• "Focus on protein at each meal"

Output Variable: obstacle_strategies

Step 7: Generate Nutrition Plan

Create the complete document.

Create a document titled "Your Nutrition Clarity Guide" with everything.

Output Format

Your Nutrition Clarity Guide

GOAL: [Their goal]
APPROACH: [Flexible/structured]

CALORIE TARGET: ~[X] calories/day
PROTEIN TARGET: ~[X]g/day

THE SIMPLE RULE:
Each meal = protein + vegetables + carbs/fat

BREAKFAST OPTIONS:
Quick:
- [Option]
- [Option]
Cooking:
- [Option]

LUNCH OPTIONS:
At home:
- [Option]
- [Option]
Eating out:
- [How to order]

DINNER OPTIONS:
Quick weeknight:
- [Option]
- [Option]
Weekend:
- [Option]

SNACKS:
- [Option] (~Xg protein)
- [Option]

EATING OUT STRATEGY:
[Guidelines for restaurants]

WHEN CRAVINGS HIT:
[Strategy]

THE 80/20 RULE:
[Explanation of flexible approach]

WEEKLY CHECK-IN:
- Energy levels: Better/Same/Worse
- Hunger levels: Satisfied/Always hungry/Never hungry
- Progress toward goal: On track/Adjust

Tools

• basile_create_document - Save your nutrition guide

Example

Input: Working professional, wants to lose weight, eats out for lunch most days, enjoys cooking on weekends

Output:

GOAL: Fat loss
APPROACH: Flexible structure

CALORIE TARGET: ~1800 calories/day (starting point)
PROTEIN TARGET: ~140g/day

THE SIMPLE RULE:
Each meal = protein + vegetables + carbs/fat

BREAKFAST OPTIONS (keep simple):
Quick (5 min):
- Greek yogurt (150g) + berries + handful of nuts
- 2-3 eggs scrambled + toast
Prep ahead:
- Overnight oats with protein powder

LUNCH (eating out):
- Chipotle: Burrito bowl, double chicken, extra veggies, half rice
- Salad spot: Large salad + grilled protein + dressing on side
- Any restaurant: "Can I get extra vegetables instead of fries?"

DINNER OPTIONS:
Quick weeknight (20 min):
- Sheet pan chicken + roasted vegetables
- Stir fry with pre-cut veggies + protein
Weekend:
- Meal prep 2-3 proteins for the week

SNACKS (~150-200 cal):
- Greek yogurt (20g protein)
- String cheese + apple
- Protein bar (check: 15g+ protein, <10g sugar)

THE 80/20 RULE:
14 meals per week. 11-12 should follow the plan.
2-3 can be whatever you want. Planned, not impulsive.