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#+options: ':nil *:t -:t ::t <:t H:3 \n:nil ^:t arch:headline author:t |
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#+options: broken-links:nil c:nil creator:nil d:(not "LOGBOOK") date:t e:t |
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#+options: email:nil f:t inline:t num:t p:nil pri:nil prop:nil stat:t tags:t |
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#+options: tasks:t tex:t timestamp:t title:t toc:t todo:t |:t |
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#+title: Meal Planner |
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#+date: \today |
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#+author: Craig Oates |
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#+email: craig@craigoates.net |
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#+language: en |
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#+select_tags: export |
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#+exclude_tags: noexport |
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#+creator: Emacs 29.1.90 (Org mode 9.6.10) |
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#+cite_export: |
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|
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* Setup Common Lisp Environment |
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|
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I’ve copied the following code block over from other files. Run it if this is |
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your first file open in the session. |
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|
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#+begin_src lisp :session :results silent |
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(ql:quickload :com.inuoe.jzon) ; JSON parser. |
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(ql:quickload :dexador) ; HTTP requests. |
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(ql:quickload :plump) ; HTML/XML parser. |
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(ql:quickload :lquery) ; HTML/DOM manipulation. |
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(ql:quickload :lparallel) ; Parallel programming. |
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(ql:quickload :cl-ppcre) ; RegEx. library. |
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(ql:quickload :plot/vega) ; Vega plotting library. |
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(ql:quickload :lisp-stat) ; Stat's library. |
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(ql:quickload :data-frame) ; Data frame library eqv. to Python's Numpy. |
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(ql:quickload :str) ; String library, expands on 'string' library. |
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#+end_src |
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|
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* Seven Day Meal Planner (AI Generated) |
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|
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The plan below was formed using [[https://www.bing.com/][Bing Copilot]], and copied verbatim. I've decided |
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to go this route because I don't know enough about nutrition and I don't really |
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want to spend the time looking into the various websites/resources and what they |
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recommend. I did give Copilot my height and weight when it built out this |
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plan. I don't know if that changes things too much. The thing I'm most concerned |
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with it how much it'll cost. |
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|
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:drawer: |
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#+begin_quote |
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Day 1: |
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|
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Breakfast: Scrambled eggs with smoked salmon and a slice of whole grain toast. |
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Lunch: Grilled chicken salad with lots of mixed vegetables. |
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Dinner: Steak with quinoa and steamed broccoli. |
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Snacks: Greek yogurt, a handful of almonds. |
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Day 2: |
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Breakfast: Protein smoothie with banana, spinach, and a scoop of protein powder. |
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Lunch: Tuna salad with a side of whole grain crackers. |
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Dinner: Baked salmon with sweet potato and asparagus. |
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Snacks: Cottage cheese, a piece of fruit. |
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Day 3: |
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|
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Breakfast: Oatmeal with a scoop of protein powder and a handful of berries. |
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Lunch: Turkey wrap with whole grain tortilla and lots of veggies. |
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Dinner: Grilled shrimp with brown rice and green beans. |
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Snacks: Hard-boiled eggs, a handful of walnuts. |
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Day 4: |
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|
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Breakfast: Greek yogurt with granola and a handful of berries. |
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Lunch: Chicken stir-fry with lots of mixed vegetables. |
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Dinner: Baked cod with quinoa and steamed zucchini. |
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Snacks: Protein shake, a piece of fruit. |
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Day 5: |
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Breakfast: Scrambled eggs with turkey bacon and a slice of whole grain toast. |
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Lunch: Quinoa salad with grilled chicken and lots of mixed vegetables. |
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Dinner: Steak with sweet potato and steamed Brussels sprouts. |
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Snacks: Greek yogurt, a handful of almonds. |
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Day 6: |
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|
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Breakfast: Protein smoothie with banana, spinach, and a scoop of protein powder. |
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Lunch: Tuna salad with a side of whole grain crackers. |
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Dinner: Baked salmon with brown rice and asparagus. |
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Snacks: Cottage cheese, a piece of fruit. |
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Day 7: |
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|
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Breakfast: Oatmeal with a scoop of protein powder and a handful of berries. |
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Lunch: Turkey wrap with whole grain tortilla and lots of veggies. |
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Dinner: Grilled shrimp with quinoa and green beans. |
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Snacks: Hard-boiled eggs, a handful of walnuts. |
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#+end_quote |
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:END: |
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* Breakdown of Meal Planner |
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Below is a list of each item in the meal planner. |
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#+begin_src shell :results silent |
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DATA="Eggs |
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Salmon |
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Whole Grain Toast |
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Chicken |
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Vegetables |
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Steak |
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Quinoa |
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Broccoli |
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Greek Yogurt |
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Almonds |
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Banana Protein Smoothie |
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Spinach |
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Scoop Protein Powder |
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Tuna |
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Salad |
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Whole Grain Crackers |
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Salmon |
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Sweet Potato |
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Asparagus |
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Cottage Cheese |
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Fruit |
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Oatmeal |
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Protein Powder |
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Berries |
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Turkey |
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Whole Grain Tortilla |
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Vegetables |
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Prawns |
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Brown Rice |
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Green Beans |
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Eggs |
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Walnuts |
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Greek Yogurt |
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Granola |
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Berries |
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Chicken |
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Vegetables |
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Cod |
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Quinoa |
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Courgette |
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Protein Shake |
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Fruit |
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Eggs |
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Turkey |
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Bacon |
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Whole Grain Toast |
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Quinoa |
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Salad |
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Chicken |
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Vegetables |
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Steak |
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Sweet Potato |
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Brussels Sprouts |
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Greek Yogurt |
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Almonds |
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Protein Smoothie |
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Banana |
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Spinach |
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Protein Powder |
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Tuna |
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Salad |
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Whole Grain Crackers |
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Salmon |
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Brown Rice |
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Asparagus |
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Cottage Cheese |
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Fruit |
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Oatmeal |
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Protein Powder |
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Berries |
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Turkey |
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Whole Grain Tortilla |
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Vegetables |
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Prawns |
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Quinoa |
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Green Beans |
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Eggs |
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Walnuts" |
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echo "$DATA" > working-data/meal-planner-ingredients.txt |
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sort working-data/meal-planner-ingredients.txt \ |
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| uniq -c > working-data/meal-planner-servings.txt |
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#+end_src |
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|
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Having written that out to a file, I can see have many times each item was |
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listed. /Note/, this quantity value represents the number of serving in a given |
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week. It doesn't specify the quantity of the serving for each item. For example, |
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~1 Bacon~ doesn't mean /one strip of bacon/, it means /one serving/ of bacon in the |
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week. |
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|
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#+begin_src shell :results output |
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head working-data/meal-planner-servings.txt |
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#+end_src |
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#+RESULTS: |
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#+begin_example |
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2 Almonds |
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2 Asparagus |
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1 Bacon |
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1 Banana |
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1 Banana Protein Smoothie |
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3 Berries |
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1 Broccoli |
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2 Brown Rice |
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1 Brussels Sprouts |
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3 Chicken |
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#+end_example |
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|
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#+begin_src shell :results output raw |
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echo "SERVING,INGREDIENT" > working-data/meal-planner-servings.csv |
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while IFS= read -r line |
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do |
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csv_line=$(echo "$line" | awk '{$1=$1; print $1 "," substr($0, index($0,$2))}') |
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echo "$csv_line" |
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done < working-data/meal-planner-servings.txt >> working-data/meal-planner-servings.csv |
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echo "[[file:./working-data/meal-planner-servings.csv]]" |
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#+end_src |
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|
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#+RESULTS: |
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[[file:./working-data/meal-planner-servings.csv]] |
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|
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I'm going to use ~csvlook~ to output the data into a org-mode table, which I will |
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then manipulate manually. The ~csvlook~ snippet is to just get me started. |
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#+begin_src shell :results output drawer |
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csvlook working-data/meal-planner-servings.csv |
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#+end_src |
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- Merged ~Protein Powder~, ~Protein Shake~ and ~Protein Smoothie~ into one ingredient. |
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- ~0~ = ~False~ (i.e. Not sold by that supermarket) |
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- ~1~ = ~True~ |
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#+NAME: food-servings |
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| SERVING | INGREDIENT | QUANTITY | TESCO | SAINSBURYS | MARKS-AND-SPENCER | ASDA | CO-OP | WAITROSE | |
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|---------+-------------------------+----------+-------+------------+-------------------+------+-------+----------| |
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| 2 | Almonds | | | | | | | | |
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| 2 | Asparagus | | | | | | | | |
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| 1 | Bacon | | | | | | | | |
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| 1 | Banana | | | | | | | | |
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| 1 | Banana Protein Smoothie | | | | | | | | |
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| 3 | Berries | | | | | | | | |
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| 1 | Broccoli | | | | | | | | |
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| 2 | Brown Rice | | | | | | | | |
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| 1 | Brussels Sprouts | | | | | | | | |
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| 3 | Chicken | | | | | | | | |
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| 1 | Cod | | | | | | | | |
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| 2 | Cottage Cheese | | | | | | | | |
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| 1 | Courgette | | | | | | | | |
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| 4 | Eggs | | | | | | | | |
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| 3 | Fruit | | | | | | | | |
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| 1 | Granola | | | | | | | | |
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| 3 | Greek Yogurt | | | | | | | | |
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| 2 | Green Beans | | | | | | | | |
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| 2 | Oatmeal | | | | | | | | |
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| 2 | Prawns | | | | | | | | |
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| 5 | Protein Powder | | | | | | | | |
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| 4 | Quinoa | | | | | | | | |
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| 3 | Salad | | | | | | | | |
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| 3 | Salmon | | | | | | | | |
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| 1 | Scoop Protein Powder | | | | | | | | |
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| 2 | Spinach | | | | | | | | |
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| 2 | Steak | | | | | | | | |
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| 2 | Sweet Potato | | | | | | | | |
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| 2 | Tuna | | | | | | | | |
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| 3 | Turkey | | | | | | | | |
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| 5 | Vegetables | | | | | | | | |
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| 2 | Walnuts | | | | | | | | |
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| 2 | Whole Grain Crackers | | | | | | | | |
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| 2 | Whole Grain Toast | | | | | | | | |
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| 2 | Whole Grain Tortilla | | | | | | | | |
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|---------+-------------------------+----------+-------+------------+-------------------+------+-------+----------| |
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| | | Total | | | | | | | |
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