.atk-mealgen { font-family: system-ui, -apple-system, BlinkMacSystemFont, “Segoe UI”, sans-serif; padding: 20px; background: linear-gradient(135deg, #e8f5e9 0%, #d0e8d5 100%); border-radius: 20px; color: #1b3d1f; } .atk-mealgen *, .atk-mealgen *::before, .atk-mealgen *::after { box-sizing: border-box; } /* HEADER */ .atk-mealgen h1 { text-align: center; font-size: 38px; font-weight: 900; color: #1b5e20; margin-bottom: 10px; } .atk-mealgen .subtitle { text-align: center; color: #33691e; margin-bottom: 30px; } /* LAYOUT */ .atk-mealgen .generator-section { display: grid; grid-template-columns: 1fr 1fr; gap: 25px; } .atk-mealgen .input-panel, .atk-mealgen .results-panel { background: #ffffff; padding: 25px; border-radius: 15px; border: 2px solid #66bb6a; box-shadow: 0 10px 25px rgba(0, 80, 20, 0.1); } /* TITLES */ .atk-mealgen .section-title { font-size: 20px; font-weight: 700; color: #1b5e20; margin-bottom: 20px; } .atk-mealgen .section-title::before { content: “🥑”; margin-right: 8px; font-size: 22px; } /* FORM */ .atk-mealgen label { font-size: 14px; font-weight: 600; margin: 10px 0 6px; color: #33691e; display: block; } .atk-mealgen select, .atk-mealgen input[type=”number”] { width: 100%; padding: 10px 12px; border: 2px solid #a5d6a7; border-radius: 10px; background: #ffffff; color: #1b3d1f; font-size: 15px; } .atk-mealgen select:focus, .atk-mealgen input[type=”number”]:focus { outline: none; border-color: #1b5e20; box-shadow: 0 0 0 3px rgba(76, 175, 80, 0.2); } /* MACRO SUMMARY */ .atk-mealgen .macro-display { display: grid; grid-template-columns: repeat(3, 1fr); gap: 15px; margin-top: 10px; } .atk-mealgen .macro-card { background: #f1f8f3; border: 2px solid #c8e6c9; border-radius: 10px; padding: 15px; text-align: center; } .atk-mealgen .macro-label { font-size: 12px; font-weight: 600; color: #33691e; } .atk-mealgen .macro-value { font-size: 26px; font-weight: 900; color: #1b5e20; } /* BUTTONS */ .atk-mealgen .generate-btn, .atk-mealgen .export-btn { width: 100%; padding: 14px; font-size: 17px; font-weight: 700; border: none; border-radius: 12px; color: #ffffff; cursor: pointer; margin-top: 16px; background: linear-gradient(135deg, #2e7d32 0%, #1b5e20 100%); box-shadow: 0 6px 15px rgba(0, 80, 20, 0.3); transition: transform 0.15s ease, box-shadow 0.15s ease; } .atk-mealgen .generate-btn:hover, .atk-mealgen .export-btn:hover { transform: translateY(-2px); box-shadow: 0 8px 18px rgba(0, 80, 20, 0.35); } /* MEAL PLAN */ .atk-mealgen .meal-plan { display: none; } .atk-mealgen .meal-plan.active { display: block; } .atk-mealgen .day-section { background: #ffffff; border-left: 5px solid #2e7d32; padding: 20px; border-radius: 12px; margin-bottom: 20px; } .atk-mealgen .day-title { font-size: 20px; color: #1b5e20; font-weight: 700; margin-bottom: 12px; } .atk-mealgen .meal-item { background: #f3fff5; border: 1px solid #c8e6c9; padding: 15px; border-radius: 8px; margin-bottom: 12px; } .atk-mealgen .meal-name { font-size: 16px; font-weight: 700; color: #2e7d32; margin-bottom: 4px; } .atk-mealgen .meal-description { font-size: 14px; color: #555; margin-bottom: 4px; } .atk-mealgen .meal-macros { font-size: 12px; color: #777; } /* AFFILIATE SECTION */ .atk-mealgen .affiliate-section { background: #f1f8f3; border: 2px solid #a5d6a7; padding: 25px; border-radius: 15px; margin-top: 35px; } .atk-mealgen .affiliate-title { text-align: center; font-size: 22px; font-weight: 700; color: #1b5e20; margin-bottom: 20px; } .atk-mealgen .affiliate-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(230px, 1fr)); gap: 20px; } .atk-mealgen .affiliate-card { background: #ffffff; border: 2px solid #c8e6c9; padding: 15px; border-radius: 12px; transition: all .3s ease; } .atk-mealgen .affiliate-card:hover { transform: translateY(-5px); border-color: #2e7d32; box-shadow: 0 10px 25px rgba(0, 80, 20, 0.15); } .atk-mealgen .affiliate-product-name { font-size: 15px; font-weight: 700; color: #1b5e20; margin-bottom: 8px; } .atk-mealgen .affiliate-description { font-size: 13px; color: #555; margin-bottom: 12px; } .atk-mealgen .affiliate-btn { display: block; text-align: center; padding: 10px; font-weight: 700; color: #ffffff; border-radius: 8px; background: linear-gradient(135deg, #2e7d32 0%, #1b5e20 100%); text-decoration: none; } /* DISCLAIMER */ .atk-mealgen .disclaimer { background: #eaf4eb; padding: 12px; border-radius: 8px; text-align: center; font-size: 12px; color: #777; border: 1px solid #c8e6c9; margin-top: 20px; } /* MOBILE */ @media (max-width: 768px) { .atk-mealgen .generator-section { grid-template-columns: 1fr; } .atk-mealgen h1 { font-size: 30px; } .atk-mealgen .macro-display { grid-template-columns: 1fr; } }

🥑 Keto Meal Plan Generator

AI-smart keto meal plan with macros tailored to your calorie target.

/* ——————————— RAW MEAL DATABASE (SEO + TAGGED) ———————————-*/ const atkMealsRaw = { standard: { breakfast: [ { name: “Spinach & Feta Egg Muffins”, description: “High-fat keto egg muffins with spinach and feta—perfect for grab-and-go breakfast meal prep.”, macros:{fat:18, protein:15, carbs:2}, protein:”eggs”, style:”baked”, cuisine:”european” }, { name: “Bacon & Avocado Frittata”, description: “Oven-baked bacon and avocado frittata for a satisfying, low-carb start to your keto day.”, macros:{fat:24, protein:20, carbs:3}, protein:”eggs”, style:”frittata”, cuisine:”american” }, { name: “Keto Green Smoothie Bowl”, description: “Creamy keto smoothie bowl with spinach, avocado, and protein powder—high in fat, low in net carbs.”, macros:{fat:22, protein:25, carbs:4}, protein:”mixed”, style:”smoothie”, cuisine:”fusion” }, { name: “Vanilla Chia Seed Pudding”, description: “Coconut milk chia pudding with vanilla and nuts—an easy, make-ahead keto breakfast.”, macros:{fat:20, protein:8, carbs:5}, protein:”seeds”, style:”pudding”, cuisine:”american” }, { name: “Almond Flour Keto Pancakes”, description: “Fluffy almond flour pancakes with butter and sugar-free syrup for a weekend-style keto breakfast.”, macros:{fat:28, protein:12, carbs:4}, protein:”eggs”, style:”pancake”, cuisine:”american” }, { name: “Sausage & Egg Breakfast Skillet”, description: “One-pan keto breakfast with sausage, eggs, and low-carb veggies—great for batch cooking.”, macros:{fat:30, protein:24, carbs:5}, protein:”pork”, style:”skillet”, cuisine:”american” }, { name: “Keto Breakfast Burrito Bowl”, description: “Eggs, cheese, avocado, and salsa in a bowl—keto breakfast burrito without the tortilla.”, macros:{fat:27, protein:20, carbs:5}, protein:”eggs”, style:”bowl”, cuisine:”mexican” }, { name: “Creamy Scrambled Eggs with Smoked Gouda”, description: “Soft scrambled eggs with smoked gouda for a rich, high-fat keto breakfast.”, macros:{fat:25, protein:18, carbs:2}, protein:”eggs”, style:”scramble”, cuisine:”european” }, { name: “Greek Omelet with Olives & Feta”, description: “Egg omelet with olives, feta, and spinach for a Mediterranean-inspired keto morning.”, macros:{fat:23, protein:19, carbs:4}, protein:”eggs”, style:”omelet”, cuisine:”mediterranean” }, { name: “Keto Breakfast Casserole with Sausage”, description: “Protein-packed sausage and egg casserole you can slice for breakfast all week long.”, macros:{fat:29, protein:26, carbs:4}, protein:”pork”, style:”casserole”, cuisine:”american” } ], lunch: [ { name: “Chicken Caesar Salad (Keto Style)”, description:”Grilled chicken Caesar salad with pork rind croutons for a high-protein, low-carb lunch.”, macros:{fat:32, protein:35, carbs:4}, protein:”chicken”, style:”salad”, cuisine:”italian” }, { name: “Tuna Salad Lettuce Wraps”, description:”Creamy tuna salad wrapped in crunchy lettuce—perfect for a light keto meal prep lunch.”, macros:{fat:26, protein:28, carbs:2}, protein:”tuna”, style:”wrap”, cuisine:”american” }, { name: “Chicken & Broccoli Stir-Fry”, description:”Low-carb chicken stir-fry with broccoli in a savory keto-friendly sauce.”, macros:{fat:24, protein:32, carbs:6}, protein:”chicken”, style:”stir-fry”, cuisine:”asian” }, { name: “Classic Cobb Salad Bowl”, description:”Loaded Cobb salad with chicken, bacon, avocado, and blue cheese for a filling keto lunch.”, macros:{fat:38, protein:36, carbs:5}, protein:”chicken”, style:”salad”, cuisine:”american” }, { name: “Keto Beef Burrito Bowl”, description:”Seasoned ground beef over cauliflower rice with cheese and guacamole—Mexican-style keto lunch.”, macros:{fat:34, protein:30, carbs:7}, protein:”beef”, style:”bowl”, cuisine:”mexican” }, { name: “Turkey Avocado Power Bowl”, description:”Sliced turkey, avocado, and leafy greens for a lean, high-protein keto meal.”, macros:{fat:22, protein:30, carbs:5}, protein:”turkey”, style:”bowl”, cuisine:”american” }, { name: “Cheeseburger Salad Bowl”, description:”All the flavor of a cheeseburger in a bun-free, keto-friendly salad format.”, macros:{fat:35, protein:32, carbs:5}, protein:”beef”, style:”salad”, cuisine:”american” }, { name: “Egg Roll in a Bowl”, description:”Deconstructed egg roll with pork, cabbage, and sesame oil for a quick keto stir-fry lunch.”, macros:{fat:30, protein:28, carbs:7}, protein:”pork”, style:”stir-fry”, cuisine:”asian” }, { name: “Buffalo Chicken Lettuce Boats”, description:”Shredded buffalo chicken in lettuce cups with ranch for a spicy keto lunch.”, macros:{fat:28, protein:30, carbs:3}, protein:”chicken”, style:”wrap”, cuisine:”american” }, { name: “Mediterranean Chicken Bowl”, description:”Olives, feta, cucumber, and grilled chicken over cauliflower rice for a fresh keto lunch.”, macros:{fat:31, protein:33, carbs:6}, protein:”chicken”, style:”bowl”, cuisine:”mediterranean” } ], dinner: [ { name: “Slow Cooker Beef Stew”, description:”Comforting keto beef stew with low-carb vegetables—perfect for batch cooking dinner.”, macros:{fat:28, protein:38, carbs:8}, protein:”beef”, style:”stew”, cuisine:”american” }, { name: “Zucchini Noodles with Meatballs”, description:”Italian-style zoodles with beef meatballs and sugar-free marinara.”, macros:{fat:32, protein:34, carbs:9}, protein:”beef”, style:”pasta”, cuisine:”italian” }, { name: “Garlic Butter Grilled Salmon”, description:”Grilled salmon with roasted broccoli and cauliflower rice for a high-omega-3 keto dinner.”, macros:{fat:36, protein:40, carbs:6}, protein:”salmon”, style:”grill”, cuisine:”mediterranean” }, { name: “Taco-Seasoned Beef Salad”, description:”Keto taco salad with seasoned ground beef, cheese, and salsa over crunchy greens.”, macros:{fat:30, protein:32, carbs:5}, protein:”beef”, style:”salad”, cuisine:”mexican” }, { name: “Cauliflower Crust Keto Pizza”, description:”Low-carb pizza with cauliflower crust, cheese, and pepperoni for a family-friendly keto dinner.”, macros:{fat:34, protein:28, carbs:10}, protein:”cheese”, style:”pizza”, cuisine:”italian” }, { name: “Creamy Tuscan Chicken Skillet”, description:”Chicken thighs in a creamy garlic sauce with spinach and sun-dried tomatoes.”, macros:{fat:33, protein:37, carbs:7}, protein:”chicken”, style:”skillet”, cuisine:”italian” }, { name: “Keto BBQ Pulled Pork Bowl”, description:”Slow-cooked pulled pork with sugar-free BBQ sauce over cauliflower mash.”, macros:{fat:38, protein:34, carbs:6}, protein:”pork”, style:”bowl”, cuisine:”american” }, { name: “Lemon Herb Roast Chicken & Veggies”, description:”Roasted chicken with low-carb vegetables for a classic, macro-friendly keto dinner.”, macros:{fat:29, protein:36, carbs:6}, protein:”chicken”, style:”roast”, cuisine:”european” }, { name: “Keto Beef Stroganoff over Zoodles”, description:”Creamy beef stroganoff served over zucchini noodles instead of pasta.”, macros:{fat:35, protein:39, carbs:7}, protein:”beef”, style:”skillet”, cuisine:”european” }, { name: “Shrimp & Sausage Keto Jambalaya”, description:”Low-carb jambalaya packed with shrimp, sausage, and Cajun spices.”, macros:{fat:31, protein:34, carbs:8}, protein:”shrimp”, style:”skillet”, cuisine:”cajun” }, { name: “Keto Cheeseburger Casserole”, description:”Oven-baked cheeseburger casserole with ground beef and cheese—kid-friendly keto dinner.”, macros:{fat:37, protein:36, carbs:6}, protein:”beef”, style:”casserole”, cuisine:”american” }, { name: “Thai Coconut Curry Chicken”, description:”Creamy coconut curry chicken with low-carb veggies for a warming keto dinner.”, macros:{fat:34, protein:35, carbs:8}, protein:”chicken”, style:”curry”, cuisine:”asian” } ], snack: [ { name: “Celery Sticks with Almond Butter”, description:”Crunchy celery with almond butter for a quick, high-fat keto snack.”, macros:{fat:14, protein:4, carbs:3}, protein:”nuts”, style:”snack”, cuisine:”american” }, { name: “Cheese Cubes & Olives”, description:”Simple salty keto snack with cheese and olives to boost your fat intake.”, macros:{fat:16, protein:8, carbs:2}, protein:”cheese”, style:”snack”, cuisine:”mediterranean” }, { name: “Chocolate Keto Fat Bombs”, description:”Cocoa and cream cheese fat bombs for a dessert-style keto fat boost.”, macros:{fat:18, protein:2, carbs:1}, protein:”dairy”, style:”fat-bomb”, cuisine:”american” }, { name: “Hard-Boiled Eggs & Cherry Tomatoes”, description:”Protein-rich hard-boiled eggs with a few tomatoes for color and crunch.”, macros:{fat:10, protein:12, carbs:2}, protein:”eggs”, style:”snack”, cuisine:”european” }, { name: “Pork Rinds with Guacamole”, description:”Crispy pork rinds dipped in creamy guacamole—perfect movie-night keto snack.”, macros:{fat:15, protein:8, carbs:3}, protein:”pork”, style:”snack”, cuisine:”mexican” }, { name: “Pepperoni & Cheese Bites”, description:”Mini keto snack plate with sliced pepperoni and cheese cubes.”, macros:{fat:17, protein:9, carbs:1}, protein:”pork”, style:”snack”, cuisine:”italian” }, { name: “Cucumber Slices with Ranch Dip”, description:”Refreshing cucumber rounds with a rich, keto-friendly ranch dip.”, macros:{fat:11, protein:3, carbs:3}, protein:”dairy”, style:”snack”, cuisine:”american” }, { name: “Keto Trail Mix (Nuts & Seeds)”, description:”Almonds, walnuts, and sunflower seeds for a portable keto snack.”, macros:{fat:19, protein:6, carbs:4}, protein:”nuts”, style:”snack”, cuisine:”american” } ] }, vegetarian: { breakfast:[ { name:”Veggie Egg Scramble with Cheese”,description:”Soft scrambled eggs with spinach, mushrooms, and cheese for a vegetarian keto breakfast.”,macros:{fat:20,protein:16,carbs:4},protein:”eggs”,style:”scramble”,cuisine:”american” }, { name:”Chia Pudding with Nuts & Seeds”,description:”Almond milk chia pudding topped with nuts and seeds for a fiber-rich keto start.”,macros:{fat:22,protein:8,carbs:5},protein:”seeds”,style:”pudding”,cuisine:”american” }, { name:”Avocado Green Smoothie”,description:”Keto smoothie with avocado, spinach, and low-carb protein powder.”,macros:{fat:24,protein:20,carbs:4},protein:”mixed”,style:”smoothie”,cuisine:”fusion” }, { name:”Cauliflower Hash Browns & Fried Egg”,description:”Crispy cauliflower hash browns topped with a fried egg for a low-carb brunch.”,macros:{fat:18,protein:6,carbs:6},protein:”eggs”,style:”fried”,cuisine:”american” }, { name:”Greek Yogurt Parfait (Keto)”,description:”Full-fat Greek yogurt layered with nuts and a few berries for a vegetarian keto breakfast.”,macros:{fat:20,protein:15,carbs:5},protein:”dairy”,style:”bowl”,cuisine:”mediterranean” }, { name:”Halloumi & Tomato Breakfast Plate”,description:”Grilled halloumi cheese with tomatoes and olives, high in fat and flavor.”,macros:{fat:23,protein:17,carbs:3},protein:”dairy”,style:”plate”,cuisine:”mediterranean” }, { name:”Keto Veggie Omelet with Feta”,description:”Three-egg omelet loaded with low-carb veggies and feta cheese.”,macros:{fat:24,protein:19,carbs:4},protein:”eggs”,style:”omelet”,cuisine:”mediterranean” }, { name:”Coconut Flour Breakfast Muffins”,description:”Savory coconut flour muffins with cheese and herbs—easy to meal prep.”,macros:{fat:21,protein:9,carbs:5},protein:”dairy”,style:”baked”,cuisine:”european” }, { name:”Almond Butter Keto Smoothie”,description:”Creamy almond butter smoothie with low-carb milk for a sweet vegetarian keto breakfast.”,macros:{fat:26,protein:14,carbs:6},protein:”nuts”,style:”smoothie”,cuisine:”american” }, { name:”Paneer Scramble (Indian Keto)”,description:”Indian-inspired paneer scramble with spices and low-carb vegetables.”,macros:{fat:25,protein:18,carbs:5},protein:”dairy”,style:”scramble”,cuisine:”indian” } ], lunch:[ { name:”Caprese Salad with Avocado”,description:”Tomatoes, mozzarella, basil, and avocado drizzled with olive oil for a keto-friendly vegetarian lunch.”,macros:{fat:32,protein:18,carbs:6},protein:”dairy”,style:”salad”,cuisine:”italian” }, { name:”Cauliflower Steaks with Tahini”,description:”Oven-roasted cauliflower steaks topped with tahini sauce and toasted seeds.”,macros:{fat:26,protein:12,carbs:8},protein:”none”,style:”baked”,cuisine:”mediterranean” }, { name:”Zucchini Lasagna (Meat-Free)”,description:”Layered zucchini, ricotta, and low-carb marinara baked into a hearty vegetarian keto lunch.”,macros:{fat:28,protein:22,carbs:9},protein:”dairy”,style:”casserole”,cuisine:”italian” }, { name:”Vegetarian Buddha Bowl”,description:”Cauliflower rice bowl with avocado, roasted veggies, and hemp seeds.”,macros:{fat:34,protein:14,carbs:10},protein:”mixed”,style:”bowl”,cuisine:”fusion” }, { name:”Egg Salad Lettuce Wraps”,description:”Creamy egg salad wrapped in crisp lettuce leaves for a simple vegetarian keto meal.”,macros:{fat:24,protein:16,carbs:2},protein:”eggs”,style:”wrap”,cuisine:”american” }, { name:”Keto Broccoli Cheddar Soup”,description:”Thick and creamy broccoli cheddar soup for a cozy vegetarian keto lunch.”,macros:{fat:30,protein:16,carbs:8},protein:”dairy”,style:”soup”,cuisine:”american” }, { name:”Spinach & Feta Stuffed Peppers”,description:”Bell peppers stuffed with spinach, feta, and herbs for a colorful keto meal.”,macros:{fat:27,protein:17,carbs:7},protein:”dairy”,style:”baked”,cuisine:”mediterranean” }, { name:”Greek Salad with Extra Feta”,description:”Cucumber, tomato, olives, and extra feta cheese for a macro-friendly vegetarian keto lunch.”,macros:{fat:29,protein:12,carbs:7},protein:”dairy”,style:”salad”,cuisine:”mediterranean” }, { name:”Keto Margherita Egg Cups”,description:”Egg cups with tomato, basil, and mozzarella baked for meal-preppable lunches.”,macros:{fat:23,protein:18,carbs:4},protein:”eggs”,style:”baked”,cuisine:”italian” }, { name:”Avocado & Halloumi Bowl”,description:”Grilled halloumi with avocado and leafy greens for a satisfying vegetarian keto bowl.”,macros:{fat:35,protein:20,carbs:6},protein:”dairy”,style:”bowl”,cuisine:”mediterranean” } ], dinner:[ { name:”Eggplant Parmesan (Low Carb)”,description:”Breaded eggplant slices baked with marinara and mozzarella for a classic vegetarian keto dinner.”,macros:{fat:30,protein:20,carbs:12},protein:”dairy”,style:”baked”,cuisine:”italian” }, { name:”Tofu & Veggie Stir-Fry”,description:”Crispy tofu with low-carb vegetables in a savory keto stir-fry sauce.”,macros:{fat:26,protein:24,carbs:8},protein:”tofu”,style:”stir-fry”,cuisine:”asian” }, { name:”Portobello Mushroom Pizzas”,description:”Portobello caps topped with marinara, mozzarella, and keto-friendly toppings.”,macros:{fat:22,protein:18,carbs:7},protein:”dairy”,style:”pizza”,cuisine:”italian” }, { name:”Spinach Artichoke Casserole”,description:”Rich spinach and artichoke bake in a creamy cheese sauce.”,macros:{fat:32,protein:16,carbs:6},protein:”dairy”,style:”casserole”,cuisine:”american” }, { name:”Cauliflower Mac & Cheese”,description:”Roasted cauliflower smothered in cheese sauce for a comforting vegetarian keto dinner.”,macros:{fat:28,protein:14,carbs:8},protein:”dairy”,style:”casserole”,cuisine:”american” }, { name:”Paneer Butter Masala (Keto)”,description:”Indian paneer curry in a creamy tomato sauce served over cauliflower rice.”,macros:{fat:33,protein:21,carbs:9},protein:”dairy”,style:”curry”,cuisine:”indian” }, { name:”Keto Ratatouille with Cheese”,description:”Mediterranean vegetable medley baked with olive oil and cheese.”,macros:{fat:25,protein:10,carbs:9},protein:”dairy”,style:”baked”,cuisine:”mediterranean” }, { name:”Stuffed Zucchini Boats (Cheese & Veg)”,description:”Zucchini boats filled with cheesy veggie mixture baked until golden.”,macros:{fat:27,protein:15,carbs:7},protein:”dairy”,style:”baked”,cuisine:”european” }, { name:”Keto Mushroom Stroganoff”,description:”Creamy mushroom stroganoff served over zucchini noodles.”,macros:{fat:29,protein:11,carbs:8},protein:”dairy”,style:”skillet”,cuisine:”european” }, { name:”Halloumi & Veggie Grill Plate”,description:”Grilled halloumi and low-carb vegetables drizzled with olive oil.”,macros:{fat:30,protein:20,carbs:6},protein:”dairy”,style:”grill”,cuisine:”mediterranean” }, { name:”Keto Spinach Feta Pie”,description:”Crustless spinach and feta pie inspired by spanakopita, but low carb.”,macros:{fat:28,protein:18,carbs:6},protein:”dairy”,style:”baked”,cuisine:”mediterranean” }, { name:”Broccoli Cheddar Bake”,description:”Baked broccoli and cheddar casserole perfect for vegetarian keto meal prep.”,macros:{fat:31,protein:19,carbs:7},protein:”dairy”,style:”casserole”,cuisine:”american” } ], snack:[ { name:”Macadamia Nuts”,description:”High-fat macadamia nuts for an easy vegetarian keto snack on busy days.”,macros:{fat:16,protein:2,carbs:2},protein:”nuts”,style:”snack”,cuisine:”american” }, { name:”Cucumber & Herb Cream Cheese Bites”,description:”Cucumber rounds topped with herb cream cheese for a refreshing low-carb snack.”,macros:{fat:12,protein:4,carbs:2},protein:”dairy”,style:”snack”,cuisine:”american” }, { name:”Veggie Sticks with Keto Ranch”,description:”Celery and bell peppers dipped in a rich, homemade keto ranch dressing.”,macros:{fat:14,protein:2,carbs:3},protein:”dairy”,style:”snack”,cuisine:”american” }, { name:”Baked Cheese Crisps”,description:”Crispy oven-baked cheese chips for a crunchy keto snack.”,macros:{fat:10,protein:12,carbs:1},protein:”dairy”,style:”chips”,cuisine:”american” }, { name:”Avocado with Sea Salt & Lime”,description:”Half an avocado with lime and salt for a quick healthy fat boost.”,macros:{fat:15,protein:2,carbs:3},protein:”none”,style:”snack”,cuisine:”mexican” }, { name:”Keto Caprese Skewers”,description:”Mozzarella, tomato, and basil skewers drizzled with olive oil.”,macros:{fat:11,protein:7,carbs:3},protein:”dairy”,style:”snack”,cuisine:”italian” }, { name:”Greek Yogurt & Walnut Cup”,description:”Small bowl of full-fat yogurt topped with walnuts for a satisfying snack.”,macros:{fat:13,protein:9,carbs:4},protein:”dairy”,style:”bowl”,cuisine:”mediterranean” }, { name:”Stuffed Mini Peppers with Cheese”,description:”Mini bell peppers stuffed with herbed cream cheese.”,macros:{fat:12,protein:5,carbs:4},protein:”dairy”,style:”snack”,cuisine:”mediterranean” } ] }, “dairy-free”: { breakfast:[ { name:”Coconut Flour Keto Pancakes”,description:”Dairy-free coconut flour pancakes cooked in coconut oil for a fluffy keto breakfast.”,macros:{fat:22,protein:8,carbs:5},protein:”eggs”,style:”pancake”,cuisine:”american” }, { name:”Veggie Scramble (No Cheese)”,description:”Simple egg scramble with spinach and mushrooms cooked in olive oil.”,macros:{fat:18,protein:16,carbs:4},protein:”eggs”,style:”scramble”,cuisine:”american” }, { name:”Coconut Milk Chia Pudding”,description:”Chia pudding soaked in coconut milk with a few berries for flavor.”,macros:{fat:20,protein:6,carbs:6},protein:”seeds”,style:”pudding”,cuisine:”american” }, { name:”Avocado Baked Eggs (Dairy-Free)”,description:”Eggs baked inside avocado halves for a filling dairy-free keto breakfast.”,macros:{fat:24,protein:14,carbs:3},protein:”eggs”,style:”baked”,cuisine:”american” }, { name:”Green Coconut Keto Smoothie”,description:”Dairy-free smoothie with coconut milk, avocado, and greens.”,macros:{fat:26,protein:22,carbs:4},protein:”mixed”,style:”smoothie”,cuisine:”fusion” }, { name:”Turkey & Spinach Breakfast Hash”,description:”Ground turkey and spinach sautéed for a protein-focused keto breakfast.”,macros:{fat:19,protein:24,carbs:4},protein:”turkey”,style:”skillet”,cuisine:”american” }, { name:”Almond Butter Breakfast Bowl”,description:”Almond butter, coconut flakes, and seeds in a bowl for a quick dairy-free breakfast.”,macros:{fat:25,protein:10,carbs:6},protein:”nuts”,style:”bowl”,cuisine:”american” }, { name:”Keto Shakshuka (No Cheese)”,description:”Eggs poached in spicy tomato sauce for a dairy-free Mediterranean breakfast.”,macros:{fat:21,protein:17,carbs:7},protein:”eggs”,style:”skillet”,cuisine:”mediterranean” }, { name:”Sardine & Avocado Breakfast Plate”,description:”Sardines and avocado drizzled with olive oil—nutrient-dense keto breakfast.”,macros:{fat:27,protein:21,carbs:2},protein:”sardines”,style:”plate”,cuisine:”mediterranean” }, { name:”Dairy-Free Breakfast Sausage Patties”,description:”Homemade breakfast sausage patties served with sautéed greens.”,macros:{fat:24,protein:20,carbs:3},protein:”pork”,style:”skillet”,cuisine:”american” } ], lunch:[ { name:”Grilled Chicken Salad with Olive Oil”,description:”Chicken salad with mixed greens, avocado, and extra-virgin olive oil dressing.”,macros:{fat:28,protein:36,carbs:4},protein:”chicken”,style:”salad”,cuisine:”american” }, { name:”Lemon Salmon Salad Bowl”,description:”Flaky baked salmon over arugula with lemon and olive oil.”,macros:{fat:32,protein:38,carbs:3},protein:”salmon”,style:”salad”,cuisine:”mediterranean” }, { name:”Beef & Broccoli Stir-Fry (Dairy-Free)”,description:”Coconut aminos stir-fry with tender beef and broccoli florets.”,macros:{fat:26,protein:34,carbs:6},protein:”beef”,style:”stir-fry”,cuisine:”asian” }, { name:”Chicken Lettuce Wraps (Asian Style)”,description:”Ground chicken with ginger and garlic served in lettuce cups.”,macros:{fat:22,protein:32,carbs:4},protein:”chicken”,style:”wrap”,cuisine:”asian” }, { name:”Tuna Avocado Boats (No Dairy)”,description:”Tuna salad with mayo spooned into avocado halves for a creamy keto lunch.”,macros:{fat:34,protein:28,carbs:4},protein:”tuna”,style:”bowl”,cuisine:”american” }, { name:”Beef Taco Salad (Dairy-Free)”,description:”Taco-seasoned beef over lettuce with salsa and avocado.”,macros:{fat:29,protein:33,carbs:6},protein:”beef”,style:”salad”,cuisine:”mexican” }, { name:”Mediterranean Sardine Bowl”,description:”Sardines, olives, cucumbers, and tomatoes with olive oil.”,macros:{fat:31,protein:26,carbs:5},protein:”sardines”,style:”bowl”,cuisine:”mediterranean” }, { name:”Chicken Zoodle Soup”,description:”Light chicken soup with zucchini noodles instead of pasta.”,macros:{fat:15,protein:28,carbs:5},protein:”chicken”,style:”soup”,cuisine:”american” }, { name:”Pulled Pork Lettuce Cups”,description:”Slow-cooked pulled pork served in lettuce leaves for a quick lunch.”,macros:{fat:30,protein:29,carbs:4},protein:”pork”,style:”wrap”,cuisine:”american” }, { name:”Coconut Curry Veggie Bowl”,description:”Coconut curry vegetables over cauliflower rice for a dairy-free keto lunch.”,macros:{fat:27,protein:10,carbs:8},protein:”none”,style:”bowl”,cuisine:”asian” } ], dinner:[ { name:”Herb-Crusted Pork Chops”,description:”Juicy pork chops baked with herbs and served with low-carb veggies.”,macros:{fat:30,protein:36,carbs:6},protein:”pork”,style:”grill”,cuisine:”american” }, { name:”Lemon Garlic Salmon & Asparagus”,description:”Pan-seared salmon with asparagus and lemon for a simple dairy-free keto dinner.”,macros:{fat:34,protein:40,carbs:4},protein:”salmon”,style:”pan-sear”,cuisine:”mediterranean” }, { name:”Beef Stew (Dairy-Free)”,description:”Slow-cooked beef stew with celery, radish, and herbs instead of potatoes.”,macros:{fat:28,protein:38,carbs:8},protein:”beef”,style:”stew”,cuisine:”american” }, { name:”Coconut Chicken Curry”,description:”Chicken simmered in coconut milk curry served over cauliflower rice.”,macros:{fat:32,protein:34,carbs:7},protein:”chicken”,style:”curry”,cuisine:”asian” }, { name:”Stuffed Bell Peppers (Beef & Veg)”,description:”Peppers stuffed with ground beef and veggies for a simple dairy-free keto dinner.”,macros:{fat:26,protein:32,carbs:9},protein:”beef”,style:”baked”,cuisine:”american” }, { name:”Roasted Chicken Thighs & Brussels Sprouts”,description:”Sheet pan chicken and Brussels sprouts with olive oil and herbs.”,macros:{fat:29,protein:33,carbs:7},protein:”chicken”,style:”roast”,cuisine:”european” }, { name:”Shrimp Zoodle Alfredo (Dairy-Free)”,description:”Shrimp and zucchini noodles tossed in a creamy coconut cream sauce.”,macros:{fat:31,protein:35,carbs:7},protein:”shrimp”,style:”skillet”,cuisine:”italian” }, { name:”Garlic Ginger Beef Lettuce Cups”,description:”Asian-style ground beef served in lettuce cups for a handheld keto dinner.”,macros:{fat:27,protein:32,carbs:6},protein:”beef”,style:”wrap”,cuisine:”asian” }, { name:”Sausage & Cabbage Skillet”,description:”One-pan sausage and cabbage with spices for a budget-friendly keto dinner.”,macros:{fat:33,protein:23,carbs:7},protein:”pork”,style:”skillet”,cuisine:”european” }, { name:”Spicy Turkey Meatballs & Veg”,description:”Baked turkey meatballs served with roasted low-carb vegetables.”,macros:{fat:25,protein:34,carbs:6},protein:”turkey”,style:”baked”,cuisine:”american” }, { name:”Eggplant & Beef Coconut Curry”,description:”Eggplant and ground beef in a rich coconut curry sauce.”,macros:{fat:34,protein:30,carbs:8},protein:”beef”,style:”curry”,cuisine:”asian” }, { name:”Tandoori Chicken Drumsticks”,description:”Oven-baked tandoori chicken with cauliflower rice for a spicy keto dinner.”,macros:{fat:28,protein:35,carbs:6},protein:”chicken”,style:”baked”,cuisine:”indian” } ], snack:[ { name:”Mixed Nuts (Almonds, Walnuts, Pecans)”,description:”Simple dairy-free keto snack with mixed nuts to boost healthy fats.”,macros:{fat:16,protein:4,carbs:3},protein:”nuts”,style:”snack”,cuisine:”american” }, { name:”Sugar-Free Beef Jerky”,description:”Quick protein snack for on-the-go keto days.”,macros:{fat:4,protein:12,carbs:2},protein:”beef”,style:”snack”,cuisine:”american” }, { name:”Toasted Coconut Chips”,description:”Lightly salted coconut chips for a crunchy, dairy-free keto snack.”,macros:{fat:14,protein:2,carbs:4},protein:”coconut”,style:”chips”,cuisine:”american” }, { name:”Avocado Slices with Sea Salt”,description:”Sliced avocado with sea salt and black pepper.”,macros:{fat:15,protein:2,carbs:3},protein:”none”,style:”snack”,cuisine:”mediterranean” }, { name:”Olives & Pickles Plate”,description:”Briny olives and pickles for a savory low-carb snack.”,macros:{fat:12,protein:1,carbs:2},protein:”none”,style:”snack”,cuisine:”mediterranean” }, { name:”Celery with Sunflower Seed Butter”,description:”Crunchy celery sticks paired with sunflower seed butter for a nut-free option.”,macros:{fat:13,protein:4,carbs:3},protein:”seeds”,style:”snack”,cuisine:”american” }, { name:”Tuna Cucumber Bites”,description:”Tuna salad spooned onto cucumber rounds for a light high-protein snack.”,macros:{fat:9,protein:11,carbs:2},protein:”tuna”,style:”snack”,cuisine:”american” }, { name:”Roasted Pumpkin Seeds”,description:”Roasted pumpkin seeds with salt and spices for a crunchy keto snack.”,macros:{fat:12,protein:7,carbs:3},protein:”seeds”,style:”snack”,cuisine:”american” } ] }, pescatarian: { breakfast:[ { name:”Smoked Salmon & Scrambled Eggs”,description:”Classic pescatarian keto breakfast with smoked salmon and soft scrambled eggs.”,macros:{fat:24,protein:22,carbs:2},protein:”salmon”,style:”plate”,cuisine:”european” }, { name:”Coconut Chia Pudding with Berries”,description:”Coconut milk chia pudding topped with a few low-carb berries.”,macros:{fat:20,protein:8,carbs:5},protein:”seeds”,style:”pudding”,cuisine:”american” }, { name:”Veggie Omelet with Feta”,description:”Egg omelet loaded with veggies and feta cheese for a Mediterranean keto breakfast.”,macros:{fat:22,protein:18,carbs:3},protein:”eggs”,style:”omelet”,cuisine:”mediterranean” }, { name:”Keto Avocado Toast on Low-Carb Bread”,description:”Avocado mash on keto bread with everything seasoning.”,macros:{fat:26,protein:10,carbs:6},protein:”eggs”,style:”toast”,cuisine:”american” }, { name:”Greek Yogurt & Chia Bowl”,description:”Full-fat Greek yogurt with chia seeds and nuts for a high-protein start.”,macros:{fat:20,protein:16,carbs:5},protein:”dairy”,style:”bowl”,cuisine:”mediterranean” }, { name:”Smoked Salmon Cucumber Rolls”,description:”Cucumber strips rolled with smoked salmon and dill cream cheese.”,macros:{fat:21,protein:19,carbs:3},protein:”salmon”,style:”snack”,cuisine:”northern-european” }, { name:”Egg & Sardine Breakfast Plate”,description:”Sardines and fried eggs with a squeeze of lemon.”,macros:{fat:27,protein:23,carbs:2},protein:”sardines”,style:”plate”,cuisine:”mediterranean” }, { name:”Spinach & Goat Cheese Omelet”,description:”Keto omelet with creamy goat cheese and sautéed spinach.”,macros:{fat:25,protein:19,carbs:4},protein:”eggs”,style:”omelet”,cuisine:”european” }, { name:”Seafood Breakfast Bowl”,description:”Flaked smoked fish, avocado, and greens in a nutrient-dense bowl.”,macros:{fat:24,protein:21,carbs:3},protein:”fish”,style:”bowl”,cuisine:”fusion” }, { name:”Cottage Cheese & Smoked Salmon Cup”,description:”Cottage cheese topped with smoked salmon and herbs for a quick breakfast.”,macros:{fat:18,protein:20,carbs:4},protein:”dairy”,style:”bowl”,cuisine:”northern-european” } ], lunch:[ { name:”Tuna Nicoise Salad (Keto)”,description:”Tuna, eggs, olives, and green beans over mixed greens with olive oil dressing.”,macros:{fat:30,protein:32,carbs:5},protein:”tuna”,style:”salad”,cuisine:”french” }, { name:”Shrimp Caesar Salad”,description:”Grilled shrimp over romaine with creamy keto Caesar dressing.”,macros:{fat:28,protein:34,carbs:4},protein:”shrimp”,style:”salad”,cuisine:”italian” }, { name:”Salmon Avocado Lunch Bowl”,description:”Baked salmon with avocado and cauliflower rice for a heart-healthy keto bowl.”,macros:{fat:36,protein:38,carbs:6},protein:”salmon”,style:”bowl”,cuisine:”mediterranean” }, { name:”Crab Lettuce Wraps”,description:”Crab meat mixed with mayo and herbs served in lettuce cups.”,macros:{fat:24,protein:26,carbs:2},protein:”crab”,style:”wrap”,cuisine:”american” }, { name:”Mediterranean Sardine Bowl”,description:”Sardines, olives, feta, and cucumber with olive oil.”,macros:{fat:32,protein:24,carbs:5},protein:”sardines”,style:”bowl”,cuisine:”mediterranean” }, { name:”Spicy Tuna Stuffed Avocado”,description:”Tuna mixed with spicy mayo stuffed into avocado halves for a keto lunch.”,macros:{fat:35,protein:27,carbs:4},protein:”tuna”,style:”bowl”,cuisine:”fusion” }, { name:”Smoked Mackerel Salad”,description:”Smoked mackerel on greens with lemon and capers.”,macros:{fat:34,protein:29,carbs:3},protein:”mackerel”,style:”salad”,cuisine:”northern-european” }, { name:”Shrimp & Zoodle Lunch Bowl”,description:”Garlic shrimp served over zucchini noodles with olive oil.”,macros:{fat:25,protein:30,carbs:5},protein:”shrimp”,style:”bowl”,cuisine:”mediterranean” }, { name:”Seafood Chowder (Keto)”,description:”Creamy low-carb chowder with shrimp and white fish.”,macros:{fat:29,protein:28,carbs:7},protein:”fish”,style:”soup”,cuisine:”american” }, { name:”Tuna & Olive Tapenade Bowl”,description:”Tuna mixed with olive tapenade over leafy greens.”,macros:{fat:31,protein:30,carbs:4},protein:”tuna”,style:”bowl”,cuisine:”mediterranean” } ], dinner:[ { name:”Garlic Butter Shrimp with Zoodles”,description:”Sautéed shrimp in garlic butter served over zucchini noodles.”,macros:{fat:28,protein:36,carbs:6},protein:”shrimp”,style:”saute”,cuisine:”italian” }, { name:”Baked Cod with Herb Crust”,description:”Herb-crusted cod fillets with roasted asparagus and cauliflower.”,macros:{fat:22,protein:38,carbs:7},protein:”cod”,style:”baked”,cuisine:”european” }, { name:”Grilled Salmon with Green Beans”,description:”Grilled salmon fillets with buttered green beans for a simple keto dinner.”,macros:{fat:34,protein:40,carbs:5},protein:”salmon”,style:”grill”,cuisine:”mediterranean” }, { name:”Seafood Coconut Curry”,description:”Mixed seafood simmered in coconut curry sauce over cauliflower rice.”,macros:{fat:30,protein:32,carbs:8},protein:”fish”,style:”curry”,cuisine:”asian” }, { name:”Seared Tuna Steaks with Bok Choy”,description:”Sesame-crusted tuna steaks served with sautéed bok choy.”,macros:{fat:24,protein:42,carbs:4},protein:”tuna”,style:”grill”,cuisine:”asian” }, { name:”Lemon Dill Salmon Bake”,description:”Baked salmon with lemon, dill, and olive oil served with low-carb veggies.”,macros:{fat:33,protein:39,carbs:5},protein:”salmon”,style:”baked”,cuisine:”northern-european” }, { name:”Keto Fish Taco Bowl”,description:”Seasoned white fish, avocado, salsa, and cauliflower rice in a bowl—no tortillas.”,macros:{fat:27,protein:34,carbs:7},protein:”fish”,style:”bowl”,cuisine:”mexican” }, { name:”Shrimp Scampi over Zoodles”,description:”Garlic and lemon shrimp scampi over zucchini noodles instead of pasta.”,macros:{fat:29,protein:35,carbs:6},protein:”shrimp”,style:”saute”,cuisine:”italian” }, { name:”Mediterranean Baked Fish Tray”,description:”White fish baked with olives, tomatoes, and herbs for an easy sheet pan dinner.”,macros:{fat:26,protein:34,carbs:6},protein:”fish”,style:”baked”,cuisine:”mediterranean” }, { name:”Keto Salmon Alfredo Bake”,description:”Baked salmon in a keto Alfredo-style sauce over steamed veggies.”,macros:{fat:36,protein:38,carbs:7},protein:”salmon”,style:”casserole”,cuisine:”italian” }, { name:”Spicy Prawn Cauliflower Rice Stir-Fry”,description:”Spicy prawns stir-fried with cauliflower rice and veggies.”,macros:{fat:25,protein:33,carbs:7},protein:”shrimp”,style:”stir-fry”,cuisine:”asian” }, { name:”Garlic Herb Mussels in Broth”,description:”Mussels steamed in garlic herb broth for a light, protein-rich dinner.”,macros:{fat:18,protein:27,carbs:6},protein:”mussels”,style:”soup”,cuisine:”french” } ], snack:[ { name:”Seaweed Snacks”,description:”Roasted seaweed sheets for a light, salty pescatarian keto snack.”,macros:{fat:4,protein:2,carbs:1},protein:”seaweed”,style:”snack”,cuisine:”asian” }, { name:”Sardines in Olive Oil”,description:”Canned sardines in olive oil for a nutrient-dense fatty snack.”,macros:{fat:14,protein:20,carbs:0},protein:”sardines”,style:”snack”,cuisine:”mediterranean” }, { name:”Smoked Salmon & Cucumber Bites”,description:”Smoked salmon slices on cucumber rounds with herbs.”,macros:{fat:12,protein:16,carbs:1},protein:”salmon”,style:”snack”,cuisine:”northern-european” }, { name:”Tuna Salad Lettuce Bites”,description:”Tuna salad spooned onto small lettuce leaves for a handheld snack.”,macros:{fat:16,protein:18,carbs:1},protein:”tuna”,style:”snack”,cuisine:”american” }, { name:”Cheese & Olive Plate”,description:”Assorted cheese and olives to boost fats and satisfy salty cravings.”,macros:{fat:16,protein:8,carbs:2},protein:”dairy”,style:”snack”,cuisine:”mediterranean” }, { name:”Shrimp Cocktail (Keto Sauce)”,description:”Chilled shrimp with a sugar-free, low-carb cocktail sauce.”,macros:{fat:3,protein:15,carbs:2},protein:”shrimp”,style:”snack”,cuisine:”american” }, { name:”Mackerel Pâté Cucumber Slices”,description:”Creamy mackerel pâté spread on cucumber slices.”,macros:{fat:13,protein:14,carbs:2},protein:”mackerel”,style:”snack”,cuisine:”northern-european” }, { name:”Greek Yogurt & Smoked Salmon Cup”,description:”Small portion of Greek yogurt topped with smoked salmon and dill.”,macros:{fat:11,protein:15,carbs:3},protein:”dairy”,style:”bowl”,cuisine:”northern-european” } ] } }; /* ——————————— HELPER: GET MEAL POOL PER DIET Standard uses SHARED pool ———————————-*/ function atkGetMealsForDiet(diet, type) { if (diet === “standard”) { // Shared pool: standard + vegetarian + dairy-free + pescatarian return [ …atkMealsRaw.standard[type], …atkMealsRaw.vegetarian[type], …atkMealsRaw[“dairy-free”][type], …atkMealsRaw.pescatarian[type] ]; } return atkMealsRaw[diet][type]; } /* ——————————— MACRO CALCULATIONS ———————————-*/ function atkCalculateMacros() { const calories = parseFloat(document.getElementById(‘calorieTarget’).value) || 1800; const fatPercent = (parseFloat(document.getElementById(‘fatPercent’).value) || 75) / 100; const proteinPercent = (parseFloat(document.getElementById(‘proteinPercent’).value) || 20) / 100; const carbPercent = (parseFloat(document.getElementById(‘carbPercent’).value) || 5) / 100; const fatGrams = Math.round((calories * fatPercent) / 9); const proteinGrams = Math.round((calories * proteinPercent) / 4); const carbGrams = Math.round((calories * carbPercent) / 4); document.getElementById(‘fatGrams’).textContent = fatGrams; document.getElementById(‘proteinGrams’).textContent = proteinGrams; document.getElementById(‘carbGrams’).textContent = carbGrams; return { calories, fatGrams, proteinGrams, carbGrams }; } /* ——————————— MACRO SHARE PER MEAL TYPE ———————————-*/ function atkGetMealCalorieShare(mealType, mealsPerDay) { if (mealsPerDay === 2) { if (mealType === ‘lunch’) return 0.45; if (mealType === ‘dinner’) return 0.55; } else if (mealsPerDay === 3) { if (mealType === ‘breakfast’) return 0.30; if (mealType === ‘lunch’) return 0.35; if (mealType === ‘dinner’) return 0.35; } else if (mealsPerDay === 4) { if (mealType === ‘breakfast’) return 0.25; if (mealType === ‘lunch’) return 0.30; if (mealType === ‘dinner’) return 0.35; if (mealType === ‘snack’) return 0.10; } return 0; } function atkScaleMealMacros(meal, mealType, mealsPerDay, dailyCalories) { const base = meal.macros || { fat: 0, protein: 0, carbs: 0 }; const share = atkGetMealCalorieShare(mealType.toLowerCase(), mealsPerDay); if (!share) return base; const targetCalories = dailyCalories * share; const baseCalories = base.fat * 9 + base.protein * 4 + base.carbs * 4; if (!baseCalories) return base; const scale = targetCalories / baseCalories; return { fat: Math.round(base.fat * scale), protein: Math.round(base.protein * scale), carbs: Math.round(base.carbs * scale) }; } /* ——————————— SMART AI MEAL PICKER – No repeats in plan unless pool exhausted – Avoids repeating protein, style, cuisine – Looks at last 3 picks per meal type ———————————-*/ function atkPickSmartMeal(type, diet, usedSet, history) { let pool = atkGetMealsForDiet(diet, type); // Filter out already used meals if possible let candidates = pool.filter(m => !usedSet.has(m.name)); if (candidates.length === 0) { // If we’ve used everything, reset and allow reuse usedSet.clear(); candidates = pool.slice(); } const recent = history[type] || []; let best = null; let bestScore = -1e9; candidates.forEach(m => { let score = 0; // Base weight for unused if (!usedSet.has(m.name)) score += 8; // Recent memory penalties to rotate protein / style / cuisine recent.forEach(r => { if (!r) return; if (r.name === m.name) score -= 100; // hard avoid exact repeat if (r.protein && m.protein && r.protein === m.protein) score -= 5; if (r.style && m.style && r.style === m.style) score -= 4; if (r.cuisine && m.cuisine && r.cuisine === m.cuisine) score -= 3; }); // Tiny random factor to avoid deterministic output score += Math.random() * 2; if (score > bestScore) { bestScore = score; best = m; } }); const chosen = best || candidates[Math.floor(Math.random() * candidates.length)]; usedSet.add(chosen.name); const newEntry = { name: chosen.name, protein: chosen.protein || “”, style: chosen.style || “”, cuisine: chosen.cuisine || “” }; const updated = [newEntry, …(history[type] || [])].slice(0, 3); history[type] = updated; return chosen; } /* ——————————— CREATE MEAL DOM ELEMENT ———————————-*/ function atkCreateMealElement(mealType, meal, scaledMacros) { const macros = scaledMacros || meal.macros; const wrap = document.createElement(“div”); wrap.className = “meal-item”; const macrosLine = `Fat: ${macros.fat}g Protein: ${macros.protein}g Net Carbs: ${macros.carbs}g`; wrap.innerHTML = ` `; return wrap; } /* ——————————— GENERATE MEAL PLAN (SMART ONLY) ———————————-*/ function atkGenerateMealPlan() { const numDays = parseInt(document.getElementById(‘numDays’).value, 10); const mealsPerDay = parseInt(document.getElementById(‘mealsPerDay’).value, 10); const dietPreference = document.getElementById(‘dietPreference’).value; const macroInfo = atkCalculateMacros(); const dailyCalories = macroInfo.calories; const container = document.getElementById(‘mealPlanContainer’); container.innerHTML = ”; container.classList.add(‘active’); const dayNames = [‘Monday’,’Tuesday’,’Wednesday’,’Thursday’,’Friday’,’Saturday’,’Sunday’]; const used = { breakfast: new Set(), lunch: new Set(), dinner: new Set(), snack: new Set() }; const history = { breakfast: [], lunch: [], dinner: [], snack: [] }; for (let i = 0; i pageHeight – margin) { doc.addPage(); y = margin; } } function addHeading(text, size = 20, color = [34, 85, 34]) { checkPageBreak(size + 10); doc.setFontSize(size); doc.setTextColor(…color); doc.setFont(“helvetica”, “bold”); doc.text(text, margin, y); y += size + 8; } function addTextBlock(text, size = 12, bottom = 16) { doc.setFontSize(size); doc.setTextColor(0); doc.setFont(“helvetica”, “normal”); const lines = doc.splitTextToSize(text, pageWidth – margin * 2); checkPageBreak(lines.length * (size + 2) + bottom); doc.text(lines, margin, y); y += lines.length * (size + 2) + bottom; } function addDayDivider() { checkPageBreak(30); y += 6; doc.setDrawColor(180); doc.setLineWidth(0.8); doc.line(margin, y, pageWidth – margin, y); y += 16; } function addMacrosInline(macroText) { doc.setFontSize(11); doc.setFont(“helvetica”, “bold”); doc.setTextColor(80); const fat = macroText.match(/Fat:\s*([0-9]+g)/i)?.[1] || “”; const protein = macroText.match(/Protein:\s*([0-9]+g)/i)?.[1] || “”; const carbs = macroText.match(/Net Carbs:\s*([0-9]+g)/i)?.[1] || “”; const col1 = margin; const col2 = margin + 150; const col3 = margin + 300; checkPageBreak(20); doc.text(`Fat: ${fat}`, col1, y); doc.text(`Protein: ${protein}`, col2, y); doc.text(`Net Carbs: ${carbs}`, col3, y); y += 20; } addHeading(“Your Keto Meal Plan”, 24); const days = document.querySelectorAll(“.day-section”); days.forEach((day, index) => { if (index !== 0) addDayDivider(); const title = day.querySelector(“.day-title”).textContent; addHeading(title, 18, [0, 70, 32]); const meals = day.querySelectorAll(“.meal-item”); meals.forEach(meal => { const name = meal.querySelector(“.meal-name”).textContent; const desc = meal.querySelector(“.meal-description”).textContent; const macros = meal.querySelector(“.meal-macros”).textContent.trim(); addHeading(name, 14, [0, 0, 0]); addTextBlock(desc, 12, 8); addMacrosInline(macros); y += 6; }); y += 10; }); doc.save(“keto-meal-plan.pdf”); } /* ——————————— INIT MACROS ———————————-*/ atkCalculateMacros(); document.getElementById(“calorieTarget”).addEventListener(“input”, atkCalculateMacros); document.getElementById(“fatPercent”).addEventListener(“input”, atkCalculateMacros); document.getElementById(“proteinPercent”).addEventListener(“input”, atkCalculateMacros); document.getElementById(“carbPercent”).addEventListener(“input”, atkCalculateMacros);