hermes-meal-suggestion/references/protein-targets.md

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.