Initial meal-suggestion skill (logic + template; live data git-ignored)

2026-08-26 02:55:33 +01:00
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--- a/references/eastbourne-shops.md
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+# Where to Shop — Eastbourne (value research, 2026)
+
+User is in Eastbourne. Local options: Lidl, Sainsbury's, Co-op, Tesco Express
+(closest), and a local Londis (milk 2L £1.40). Memberships: Tesco Clubcard, Co-op member.
+
+## Price index (Which? 2026, ~93-item standard basket; Lidl = £160.70 baseline)
+| Supermarket | Basket | vs Lidl | Notes |
+|---|---|---|---|
+| Lidl | £160.70 | 1.00x | Cheapest discounter; furthest from user |
+| Tesco (Clubcard) | £188.45 | 1.17x | Clubcard Prices = real discount |
+| Sainsbury's (Nectar) | £187.86 | 1.17x | Mid; Nectar needed for this price |
+| Tesco Express | ~£196–203 | ~1.22–1.26x | Superstore + convenience premium; Clubcard applies |
+| Co-op | ~£209+ | ~1.30x | Membership = annual dividend, not instant |
+| Londis | varies | ~1.25–1.35x | Milk cheap (£1.40/2L); full basket pricier |
+
+## Multipliers used for per-store estimates in the weekly email
+- Lidl: 1.00
+- Tesco Express (Clubcard): 1.22
+- Sainsbury's (Nectar): 1.17
+- Co-op (member): 1.30  (dividend softens over the year, not at till)
+- Londis: 1.30 indicative, flagged rough
+
+## Recommendation logic (single shop)
+- Default: **Tesco Express** — closest to user + Clubcard Prices narrow the gap.
+  Pragmatic given limited mobility during burns recovery.
+- If user prioritises price over proximity: **Lidl** (~£6 cheaper on a ~£28 list).
+- Co-op only if already there for something else; Londis for milk/top-ups.
+
+## Why proximity matters here
+User is a recovering burns victim — a long trip to Lidl may not be feasible daily/weekly.
+The ~17–22% price premium of Tesco Express is often worth the saved trip. The email
+states this trade-off explicitly so he can choose.
--- a/references/email-template.md
+++ b/references/email-template.md
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+# HTML Email Template (inline CSS, mobile-friendly)
+
+Copy this scaffold, fill the meal sections, and save to `/tmp/meal_today.html`
+(or `/tmp/meal_shop.html` for the weekly list) before sending.
+
+```html
+<!DOCTYPE html>
+<html lang="en">
+<head><meta charset="utf-8"><meta name="viewport" content="width=device-width, initial-scale=1"></head>
+<body style="margin:0;padding:0;background:#f4f6f8;font-family:-apple-system,Segoe UI,Roboto,Helvetica,Arial,sans-serif;color:#1f2933;">
+  <table role="presentation" width="100%" cellpadding="0" cellspacing="0" style="background:#f4f6f8;padding:16px 0;">
+    <tr><td align="center">
+      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" style="max-width:600px;background:#ffffff;border-radius:12px;overflow:hidden;box-shadow:0 1px 4px rgba(0,0,0,0.08);">
+        <tr><td style="background:#0f766e;padding:20px 24px;color:#ffffff;">
+          <h1 style="margin:0;font-size:20px;">Your Meals for Today</h1>
+          <p style="margin:4px 0 0;font-size:13px;opacity:0.9;">Tuesday, 25 August 2026 · high-protein · no red meat</p>
+        </td></tr>
+        <tr><td style="padding:20px 24px;">
+          <!-- MEAL 1 -->
+          <div style="border:1px solid #e4e7eb;border-radius:10px;padding:16px;margin-bottom:16px;">
+            <h2 style="margin:0 0 6px;font-size:17px;color:#0f766e;">🍽 Lunch — Meal Name</h2>
+            <p style="margin:0 0 8px;font-size:14px;color:#52606d;"><strong>Ingredients:</strong> 3 eggs, 100g spinach, 1 tbsp olive oil</p>
+            <p style="margin:0;font-size:14px;color:#3e4c59;line-height:1.5;"><strong>Method:</strong> 1) … 2) … 3) …</p>
+          </div>
+          <!-- MEAL 2 -->
+          <div style="border:1px solid #e4e7eb;border-radius:10px;padding:16px;margin-bottom:16px;">
+            <h2 style="margin:0 0 6px;font-size:17px;color:#0f766e;">🍽 Dinner — Meal Name</h2>
+            <p style="margin:0 0 8px;font-size:14px;color:#52606d;"><strong>Ingredients:</strong> …</p>
+            <p style="margin:0;font-size:14px;color:#3e4c59;line-height:1.5;"><strong>Method:</strong> 1) … 2) …</p>
+          </div>
+        </td></tr>
+        <tr><td style="background:#fafbfc;padding:14px 24px;border-top:1px solid #e4e7eb;font-size:12px;color:#7b8794;">
+          Reply to tell me what you used and I'll update the inventory. — your meal agent
+        </td></tr>
+      </table>
+    </td></tr>
+  </table>
+</body>
+</html>
+```
+
+For the **weekly shopping list**, replace the meal cards with a table:
+`Item | Est. price | Running total`, a `Total: £XX.XX` row, and a one-line note on
+what it covers (protein-first). Keep the same header/footer style.
--- a/references/meal-history.md
+++ b/references/meal-history.md
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+# Meal-history logger (used by the daily job)
+
+After composing the two meals (lunch + dinner) and BEFORE sending the email, the daily
+job must record them into `meal-history.json` (same skill dir) so the user can later say
+"remove <day>'s <meal> from inventory" and have precise items deducted.
+
+## Entry shape
+```json
+{
+  "date": "2026-08-27",
+  "weekday": "Thursday",
+  "meal": "lunch" | "dinner",
+  "name": "Human-readable meal name",
+  "items": [ { "name": "Name as in inventory.json", "qty": 1, "unit": "count" }, ... ]
+}
+```
+
+## Rules
+- UPSERT: if an entry with the same `date`+`meal` already exists, replace it (don't
+  duplicate on re-runs).
+- PRUNE: drop any entry whose `date` is more than 7 days before today (keep a true
+  rolling 7-day window).
+- Log ONLY substantive food items actually used in that meal — enough to decrement
+  inventory accurately. Do NOT log pure condiments (olive oil, salt, pepper, spices,
+  garlic, soy sauce, miso, honey, etc.) and do NOT log the optional "third hit" snack.
+- Item `name` values should match `inventory.json` names closely (case-insensitive match
+  on removal) so removal works: e.g. "Chicken breast", "Eggs", "Tinned tuna in veg oil",
+  "Dried red lentils", "Sweet potatoes", "Aubergine", "Red cabbage", "Green pesto",
+  "Leeks", "Orange bell pepper", "Cooked beetroot", "Microwave rice", "Cheese", etc.
+- Use units consistent with inventory.json (count / g / can / portion / pieces / jar).
+  For a half-item use 0.5 (e.g. half a sweet potato = qty 0.5 unit "count").
+- Bump the top-level file with no extra schema — keep the `entries` array only.
+- This does NOT modify inventory.json (that only happens on explicit user removal).
+
+## Example
+Composed lunch "Chicken & Pesto Roast Veg Bowl" using chicken breast (1), sweet potato
+(½), aubergine (½), red cabbage (150 g), green pesto (1 tbsp ≈ 0.1 jar) → record those
+five items under meal "lunch" for today's date/weekday.
--- a/references/protein-sources.md
+++ b/references/protein-sources.md
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+# Allowed Protein Sources (no red meat)
+
+High-protein foods to favor, with rough protein density and typical cheap UK buys.
+Use these when suggesting meals and when building the weekly shopping list.
+
+## Animal (non-red-meat)
+- Eggs — ~13g protein each; cheapest protein there is. Buy 12–15 packs.
+- Chicken breast / thigh — ~30g per 100g raw. Buy 500g–1kg trays.
+- Turkey breast / mince — lean, ~29g per 100g.
+- White fish (cod, haddock, basa) — ~20g per 100g; frozen fillets are cheap.
+- Salmon (fresh or tinned) — ~20–25g per 100g; tinned in spring water is budget-friendly.
+- Tinned tuna — ~25g per 100g drained; ~£1/can.
+- Prawns — ~20g per 100g; frozen raw prawns often <£3/300g.
+- Quark / cottage cheese — ~12–14g per 100g; very cheap per gram.
+- Greek yogurt (0%/low fat) — ~10g per 100g; buy large tubs.
+- Skim milk / semi-skimmed — ~3.4g per 100ml.
+- Whey protein powder — ~25g per scoop; good staple for hitting targets.
+
+## Plant
+- Tofu (firm) — ~12–17g per 100g; ~£1.50/block.
+- Tempeh — ~19g per 100g.
+- Edamame (frozen) — ~11g per 100g.
+- Lentils (dry or tinned) — ~9g per 100g cooked; very cheap.
+- Chickpeas (tinned) — ~8g per 100g; ~50p/can.
+- Beans (kidney/black/butter) — ~8g per 100g; ~50p/can.
+- Peanut butter (no added sugar) — ~25g per 100g; cheap calorie+protein.
+
+## Example pairings (per meal)
+- Eggs + Greek yogurt + spinach/peppers (omelette + side).
+- Chicken + lentils + veg (stir-fry / bowl).
+- Tofu + edamame + rice/quinoa (buddha bowl).
+- Tinned tuna + cottage cheese + salad.
+- Salmon + boiled eggs + greens.
+- Whey shake + banana + peanut butter (snack/breakfast).
+- Prawns + chickpeas + tomato (stew).
+- Turkey mince + beans + tinned tomatoes (chilli).
+
+## Rough UK prices (guide for the £30 list)
+Eggs (12) ~£2.20 · Chicken 1kg ~£4.50 · Greek yogurt 500g ~£1.50 ·
+Cottage cheese 300g ~£1.20 · Tofu 396g ~£1.50 · Lentils 500g ~£1.00 ·
+Tinned tuna x2 ~£2.00 · Frozen veg 1kg ~£1.20 · Eggs, milk 2L ~£1.50 ·
+Whey 1kg ~£12 (occasional) · Bananas ~£0.90 · Chickpeas x2 ~£1.00 ·
+Quark 250g ~£1.10 · Frozen edamame 300g ~£1.80.
--- a/references/protein-targets.md
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+# Protein Targets — Burns Recovery & Fat Loss
+
+User profile this skill was tuned for: recovering burns victim, healing well,
+~95–100 kg, wants to lose ~15 kg fat while **preserving lean mass**.
+
+## Target math
+- Burns recovery + lean-mass preservation during a deficit: **2 g protein per kg
+  bodyweight per day**.
+- At 95–100 kg → **~190–200 g/day**.
+- Split across 2 main meals: aim **~90–100 g per meal**; any remainder comes from a
+  third hit.
+- **Recompute whenever the user reports a new weight:** target = weight_kg × 2.
+  Keep `diet.bodyweight_kg`, `diet.protein_per_kg`, and
+  `diet.protein_target_g_per_day` in inventory.json in sync with that.
+
+## Fat-loss lever
+- Fat loss = a MILD calorie deficit, NOT protein cutting. Bulk meals with veg; limit
+  oven chips / white bread / added oil; lead with lean protein.
+
+## Closing the gap (third hit)
+When 2 cooked meals fall short of the daily target, name one cheap, fast hit:
+- Whey protein shake (1 scoop ≈ 25 g) — most cost-efficient per gram; ideal staple.
+- Extra eggs (1 egg ≈ 13 g).
+- Greek yogurt 150 g (≈ 15 g) or cottage cheese / quark.
+- Tinned tuna (≈ 25 g) or skim milk.
+
+## Why red meat is excluded from BUY lists
+User prefers to stop buying red meat (lamb / pork / beef / bacon / gammon). Red meat
+ALREADY in stock is still cooked and suggested so it isn't wasted — it is never
+re-purchased. Encode this as: usable-if-in-stock, never-re-buy.