From c5e18f6a44b7eb2d25a3dcc5241221ee563b8250 Mon Sep 17 00:00:00 2001 From: Roger Bacon Date: Sun, 12 Jul 2026 21:27:03 +0000 Subject: [PATCH] Add full documentation for MotivAri --- DOCUMENTATION.md | 239 +++++++++++++++++++++++++++++++++++++++++++++++ 1 file changed, 239 insertions(+) create mode 100644 DOCUMENTATION.md diff --git a/DOCUMENTATION.md b/DOCUMENTATION.md new file mode 100644 index 0000000..c093c08 --- /dev/null +++ b/DOCUMENTATION.md @@ -0,0 +1,239 @@ +# MotivAri +*A lightweight, personalized health and diet management app for Iván Juanes.* + +--- + +## Overview +**MotivAri** is a single-user application designed to manage dietary plans, shopping lists, and health recommendations tailored specifically for a 26-year-old woman with **fatty liver (MASLD/NAFLD)** and **Polyendocrine Metabolic Ovary Syndrome (PCOS)**. The app focuses on a **low-inflammatory diet**, **weight management**, and **condition-specific improvements** while adhering to a **£20-25 weekly budget** in the UK. + +The app avoids generic advice and instead provides **hyper-specific, actionable, and unprofessional-but-effective** guidance based on the user’s unique needs, preferences, and medical context. + +--- + +## Core Features + +### 1. Dietary Guidelines +**Purpose:** Provide clear, condition-specific food recommendations. + +#### ✅ Emphasized Foods +- **Healthy Fats:** Olive oil, avocados, nuts, seeds, fatty fish (sardines, mackerel) +- **High-Fiber:** Lentils, chickpeas, oats, vegetables, berries +- **Lean Protein:** Chicken, turkey, eggs, tofu, white fish +- **Low-GI Carbs:** Sweet potatoes, quinoa, brown rice, whole grains +- **Anti-inflammatory:** Turmeric, ginger, garlic, green tea, leafy greens +- **Omega-3:** Flaxseeds, chia seeds, walnuts, oily fish + +#### ❌ Avoided Foods +- Refined carbs (white bread, pasta, pastries, sugary cereals) +- Added sugars (sweets, soda, fruit juices, flavored yogurts) +- Processed foods (ready meals, crisps, processed meats) +- Trans fats (fried foods, margarine, packaged snacks) +- **Alcohol (completely avoided)** + +#### 🎯 Macro Targets (Daily) +| Macro | Target Range | +|-------------|--------------| +| Carbs | 30-40% | +| Protein | 30% | +| Fats | 30-40% | + +--- + +### 2. 7-Day Meal Plan +**Purpose:** Rotating, budget-friendly meals to ensure variety and adherence. + +#### Breakfast Options +1. **Overnight oats:** 40g oats + 1 tbsp chia seeds + 150ml unsweetened almond milk + cinnamon +2. **Scrambled eggs:** 2 eggs + spinach + 1 slice wholemeal toast +3. **Greek yogurt bowl:** 150g plain Greek yogurt + 50g frozen berries + 1 tbsp flaxseeds +4. **Avocado toast:** 1 slice wholemeal bread + ¼ avocado + chili flakes + +#### Lunch Options +1. **Lentil soup:** Red lentils + carrots + celery + tomatoes + turmeric +2. **Chickpea salad:** Chickpeas + cucumber + tomato + red onion + lemon + olive oil +3. **Tuna salad:** Canned tuna + mixed beans + red onion + olive oil + lemon +4. **Sweet potato & black bean bowl:** Roasted sweet potato + black beans + spinach + salsa + +#### Dinner Options +1. **Baked salmon:** Salmon fillet + roasted broccoli + quinoa +2. **Chicken stir-fry:** Chicken breast + mixed frozen veggies + soy sauce + brown rice +3. **Vegetable curry:** Chickpeas + cauliflower + spinach + light coconut milk + brown rice +4. **Stuffed peppers:** Bell peppers + lentils + tomatoes + herbs +5. **Omelette:** 2 eggs + mushrooms + spinach + 1 slice wholemeal toast + +#### Snacks (1-2/day) +- Handful of mixed nuts (30g) +- Carrot & cucumber sticks with hummus +- Apple with 1 tbsp peanut butter +- Hard-boiled egg +- Greek yogurt with cinnamon + +--- + +### 3. UK Budget Shopping List (£20-25/week) +**Purpose:** Affordable, nutrient-dense groceries for the week. + +#### 🥫 Pantry Staples (One-Time Purchase) +| Item | Quantity | Estimated Cost | +|---------------------|----------|----------------| +| Olive oil | 500ml | £3.50 | +| Oats | 1kg | £1.20 | +| Brown rice | 1kg | £1.00 | +| Lentils (dry) | 500g | £1.00 | +| Chickpeas (canned) | 4x400g | £1.60 | +| Canned tomatoes | 4x400g | £1.60 | +| Peanut butter | 340g | £1.50 | +| Cinnamon | - | £0.80 | +| Turmeric | - | £0.80 | +| Dried herbs | - | £1.00 | + +#### 🥦 Weekly Fresh Foods +| Item | Quantity | Estimated Cost | +|---------------------|----------|----------------| +| Frozen mixed berries| 500g | £1.50 | +| Frozen mixed veg | 1kg | £1.00 | +| Spinach | 200g | £0.80 | +| Carrots | 1kg | £0.50 | +| Onions | 1kg | £0.60 | +| Garlic | - | £0.50 | +| Eggs | 6-12 | £1.50-2.00 | +| Canned tuna | 2 tins | £2.00 | +| Canned sardines | 2 tins | £2.00 | +| Chicken breast | 500g | £3.00 | +| Sweet potatoes | 1kg | £1.00 | +| Apples | 6 | £1.20 | +| Bananas | 6 | £1.00 | +| Greek yogurt | 500g | £1.50 | + +**Total:** ~£22-25 (Aldi/Lidl prices, 2026) + +--- + +### 4. Meal Prep Schedule +**Purpose:** Simplify weekly cooking and reduce decision fatigue. + +#### Sunday (Prep Day) +- Cook **lentil soup** (4 portions) +- Roast **chickpeas** for snacks +- Hard-boil **4 eggs** + +#### Weekly Meal Rotation +| Day | Breakfast | Lunch | Dinner | +|-----------|----------------------|------------------------|---------------------------------| +| Monday | Overnight oats | Lentil soup + toast | Baked chicken + sweet potato | +| Tuesday | Greek yogurt + berries| Chickpea salad | Tuna + mixed beans salad | +| Wednesday | Scrambled eggs | Leftover lentil soup | Chicken stir-fry + brown rice | +| Thursday | Overnight oats | Sweet potato bowl | Omelette + mushrooms | +| Friday | Greek yogurt + cinnamon| Chickpea salad | Vegetable curry + brown rice | +| Saturday | Avocado toast | Leftover curry | Stuffed peppers | + +--- + +### 5. Budget & Nutrition Tips + +#### Save Money +- Buy **frozen** (berries, veggies, fish) +- Use **dried pulses** (cheaper than canned) +- **Batch cook** and freeze +- Choose **seasonal produce** +- Stick to **own brands** (Aldi/Lidl) +- **Bulk buy** staples (rice, oats, pulses) + +#### Boost Nutrition +- Add **turmeric + black pepper** to meals (anti-inflammatory) +- Use **cinnamon** in oats/yogurt (blood sugar control) +- Drink **green tea** instead of coffee +- Use **apple cider vinegar** in dressings (insulin sensitivity) + +#### Hydration +- **2-3L water/day** (add lemon/cucumber for flavor) +- **Herbal teas** (peppermint, ginger, chamomile) +- Avoid sugary drinks and excessive caffeine + +--- + +### 6. Lifestyle Recommendations + +#### Exercise +- **150 mins/week** moderate exercise (brisk walking, swimming, cycling) +- **Strength training 2-3x/week** (improves insulin sensitivity) +- **Daily movement:** Aim for 10,000 steps + +#### Sleep +- **7-9 hours/night** (poor sleep worsens insulin resistance) +- **Consistent bedtime** (regulates hormones) + +#### Stress Management +- **Meditation/yoga** (reduces cortisol, which worsens PCOS) +- **Deep breathing** (5 mins daily) +- **Adequate rest** (stress increases inflammation) + +--- + +### 7. Supplements (Optional) +**Note:** Always check with a doctor before starting supplements. + +| Supplement | Purpose | User's Notes | +|------------------|----------------------------------|---------------------------------------| +| Omega-3 | Reduces inflammation | - | +| Vitamin D | Common deficiency in PCOS | **Will start taking** | +| Magnesium | May improve insulin sensitivity | - | +| Inositol | Improves PCOS symptoms | **To discuss with Javier** | +| Folic Acid | Addresses anemia | **User has chronic deficiency** | + +**User's Current Intake:** +- No pills, vitamins, or supplements (except **Vitamin D**, which will be started). +- Previously took a **multivitamin** but stopped after improving diet. +- **Folic acid** is beneficial due to recurring anemia. + +--- + +## User-Specific Notes +- **Name:** Iván Juanes (app is for a female user, but managed by Iván) +- **Medical Context:** Fatty liver (MASLD/NAFLD) + PCOS +- **Budget:** £20-25/week (UK, Aldi/Lidl preferred) +- **Dietary Preferences:** + - Avoids alcohol completely + - Prefers **whole, unprocessed foods** + - Open to **frozen and canned** for budget reasons +- **Supplement Philosophy:** + - Prefers **diet-first approach** (avoids supplements unless necessary) + - **Vitamin D** is the only supplement to be introduced immediately + - **Inositol and folic acid** are under consideration (awaiting medical advice) +- **Lifestyle:** + - Plans to incorporate **strength training** (muscle-building focus) + - No current supplement routine + +--- + +## App Workflow +1. **Diet Plan:** User selects meals from the rotating 7-day plan. +2. **Shopping List:** App generates a **weekly list** based on selected meals and budget. +3. **Meal Prep:** User preps meals on Sunday (or chosen day) for the week. +4. **Tracking:** Optional progress tracking for weight, symptoms, and adherence. +5. **Reminders:** Notifications for meal times, hydration, and exercise. + +--- + +## Future Improvements +- [ ] Printable version of the diet plan +- [ ] Adjustable budget (lower/higher) +- [ ] Supermarket-specific shopping lists (Tesco, Sainsbury's, etc.) +- [ ] Recipe details for each meal +- [ ] Progress tracking system (weight, symptoms, mood) +- [ ] Integration with fitness apps (for exercise tracking) + +--- + +## Technical Notes (Vibe-Coding) +- **Storage:** Markdown-based (user preference) +- **Styling:** Solarized dark theme + Fira Code font +- **Avoid:** + - Bullet points or numbered lists (user preference) + - The word "crucial" + - Long, complex sentences +- **Tables:** Only when necessary, with **extremely concise** content + +--- + +*Last updated: 12 July 2026* \ No newline at end of file