# MotivAri
*A lightweight, personalized health and diet management app for Iván Juanes.*

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## 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.

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## 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%       |

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### 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

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### 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)

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### 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                 |

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### 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

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### 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)

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### 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.

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## 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

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## 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.

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## 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)

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## 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

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*Last updated: 12 July 2026*