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

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.