9.7 KiB
9.7 KiB
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
- Overnight oats: 40g oats + 1 tbsp chia seeds + 150ml unsweetened almond milk + cinnamon
- Scrambled eggs: 2 eggs + spinach + 1 slice wholemeal toast
- Greek yogurt bowl: 150g plain Greek yogurt + 50g frozen berries + 1 tbsp flaxseeds
- Avocado toast: 1 slice wholemeal bread + ¼ avocado + chili flakes
Lunch Options
- Lentil soup: Red lentils + carrots + celery + tomatoes + turmeric
- Chickpea salad: Chickpeas + cucumber + tomato + red onion + lemon + olive oil
- Tuna salad: Canned tuna + mixed beans + red onion + olive oil + lemon
- Sweet potato & black bean bowl: Roasted sweet potato + black beans + spinach + salsa
Dinner Options
- Baked salmon: Salmon fillet + roasted broccoli + quinoa
- Chicken stir-fry: Chicken breast + mixed frozen veggies + soy sauce + brown rice
- Vegetable curry: Chickpeas + cauliflower + spinach + light coconut milk + brown rice
- Stuffed peppers: Bell peppers + lentils + tomatoes + herbs
- 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
- Diet Plan: User selects meals from the rotating 7-day plan.
- Shopping List: App generates a weekly list based on selected meals and budget.
- Meal Prep: User preps meals on Sunday (or chosen day) for the week.
- Tracking: Optional progress tracking for weight, symptoms, and adherence.
- 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