d4c5a8f658
- scripts/analyze_history.py: read-only per-meal/per-day kcal+protein+micronutrient review of meal-history.json, unit-aware via references/nutrition-db.json (g_per_unit conversion so veg logged in g vs count both resolve correctly) - references/nutrition-db.json: estimate per-item nutrition DB (ESTIMATE-grade; condiments/oil not logged => ~+80-120 kcal/meal real) - SKILL.md: 'Health / calorie review (on-demand)' section; 'Git-sync README trap' pitfall (live README may be a stub while repo README is the real doc -- safe-sync procedure); scripts + references pointers
61 lines
2.4 KiB
Markdown
61 lines
2.4 KiB
Markdown
# Calorie & macro estimates (per logged portion)
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Rough, food-database-style estimates used by `scripts/calc_meal.py` to show per-meal
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calories and to enforce the RATIONAL PORTIONS rule (incl. the 1000 kcal/meal cap).
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These are SUGGESTED-meal estimates — they exclude cooking oil/butter/condiments that
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are NOT logged in meal-history.json, so real cooked calories run ~80–150 kcal higher
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per cooked meal. Label any shown figure as "est." Not medical/dietitian-grade.
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`kcal_per` is the value for the portion unit used in meal-history.json:
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- count / can / portion / bulb / tub / jar / pack / loaf / serving → whole item
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- g / ml → per gram (× qty)
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## Animal (non-red-meat)
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- Eggs — 70 kcal each (count)
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- Chicken breast — 165 kcal (count ~1 breast / ~120g)
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- Tinned tuna in veg oil — 190 kcal (can, drained+oil)
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- Tinned tuna in spring water — 130 kcal (can)
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- Tinned green lentils — 230 kcal (can)
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- Greek yogurt (0%) — 50 kcal / 100g
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- Cottage cheese — 95 kcal / 100g
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- Cheese — 400 kcal / 100g
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- Halloumi — 320 kcal / 100g
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- Whey protein powder — 4 kcal / g (i.e. 200 kcal per 50g)
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- Milk (semi) — 0.5 kcal / ml
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## Plant / grain / legume
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- Dried red lentils — 3.5 kcal / g (dry)
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- Baked beans — 200 kcal / can
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- Chickpeas — 180 kcal / can
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- Tofu (firm) — 1.4 kcal / g
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- Edamame (frozen) — 1.2 kcal / g
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- Wholemeal pasta — 350 kcal / serving
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- Microwave rice — 220 kcal / portion
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- Scottish oats — 3.7 kcal / g
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## Veg (mostly low-cal, high volume)
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- Broccoli — 35 kcal (count ~1 head half)
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- Carrots — 0.41 kcal / g
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- Courgette — 20 kcal (count)
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- Sweet potatoes — 130 kcal (count)
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- Aubergine — 40 kcal (count)
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- Red cabbage — 40 kcal (count)
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- Cauliflower — 30 kcal (count)
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- Leeks — 55 kcal (count)
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- Mushrooms — 0.23 kcal / g
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- Lettuce — 15 kcal (count)
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- Salad tomatoes — 15 kcal (count)
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- Orange bell pepper — 30 kcal (count)
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- Small white onions — 15 kcal (count)
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- Frozen mixed veg — 0.73 kcal / g
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- Peeled plum tomatoes — 90 kcal (can)
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## Red meat (in-stock only, never bought)
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- Cumberland sausages — 55 kcal (count)
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- Lamb mince — 2.5 kcal / g
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## Calorie cap (RATIONAL PORTIONS)
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Each meal must stay at or under **1000 kcal** (est., excluding unlogged cooking fat).
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If a capped+balanced meal would exceed 1000 kcal, reduce starch/cheese/halloumi/lentil
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portions (not protein) until it fits — or it's a sign the plate is too starch-heavy.
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