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  1. x = [
  2.   {
  3.     "role": "user",
  4.     "content": "Create a one-week meal plan that includes three nutritious meals and two healthy snacks per day, specifically designed for a frequent business traveler. The meal plan should focus on foods that are easy to prepare or find at common travel destinations, such as airports and hotels. Title the meal plan with a creative name wrapped in double angular brackets, i.e. <<title>>."
  5.   },
  6.   {
  7.     "role": "assistant",
  8.     "content": "<think>\nWe are creating a meal plan for a frequent business traveler. The constraints:\n - 3 meals and 2 snacks per day for 7 days.\n - Focus on foods that are easy to prepare or find at common travel destinations (airports, hotels, etc.).\n - Nutritious: balanced in macronutrients, with a good amount of protein, healthy fats, complex carbs, and fiber.\n\n Considerations for the traveler:\n - Limited cooking facilities: likely only a hotel microwave, kettle, or mini-fridge. Maybe a toaster.\n - Access to food: airport kiosks, hotel breakfasts, convenience stores, and casual restaurants.\n - Portability and minimal prep time.\n\n Strategy:\n - Breakfast: Often available at hotels (yogurt, oatmeal, eggs, fruit). If not, easy to grab.\n - Lunch/Dinner: Salads, sandwiches, wraps, soups, and simple cooked meals from restaurants. Pre-packaged items from stores.\n - Snacks: Portable and non-perishable or long-lasting: nuts, fruit, protein bars, etc.\n\n We'll aim for variety and balance.\n\n Let's create the meal plan for 7 days.\n\n<<Globetrotter Gourmet: Easy Travel Fuel>>\n\n**Day 1:**\n- Breakfast: Oatmeal (packaged instant) with a banana and a handful of almonds (can be bought at airport or hotel breakfast bar). \n- Snack 1: Apple and a small packet of peanut butter (or almond butter).\n- Lunch: Grilled chicken salad (from a restaurant or pre-packaged) with vinaigrette on the side. Choose a variety of veggies.\n- Snack 2: Greek yogurt cup (if fridge available) or a protein bar.\n- Dinner: Turkey and avocado wrap (whole wheat) with a side of baby carrots and hummus (can be bought at a deli or convenience store).\n\n**Day 2:**\n- Breakfast: Scrambled eggs (from hotel breakfast) with a side of whole wheat toast and a piece of fruit (like an orange).\n- Snack 1: A handful of mixed nuts (almonds, walnuts, cashews) and a pear.\n- Lunch: Quinoa bowl with black beans, corn, salsa, and grilled vegetables (look for a Mexican or health-focused restaurant).\n- Snack 2: String cheese and a small apple (requires fridge for cheese).\n- Dinner: Grilled salmon (from a restaurant) with steamed broccoli and a sweet potato (if available, otherwise a side salad).\n\n**Day 3:**\n- Breakfast: Greek yogurt with berries and a sprinkle of granola (hotel breakfast or buy from a store).\n- Snack 1: Protein bar (choose one with low sugar and high protein).\n- Lunch: Whole grain turkey sandwich with lettuce, tomato, and mustard (deli or pre-packaged). Add a side of cucumber slices.\n- Snack 2: Banana and a small packet of almond butter.\n- Dinner: Stir-fried chicken and vegetables (from a Chinese restaurant, ask for sauce on the side) with brown rice.\n\n**Day 4:**\n- Breakfast: Whole grain cereal (like bran flakes) with milk (dairy or almond) and a banana (hotel breakfast or buy).\n- Snack 1: Orange and a small handful of walnuts.\n- Lunch: Lentil soup (canned or from a restaurant) and a side salad with olive oil and vinegar.\n- Snack 2: Cottage cheese (if fridge) with pineapple chunks (canned or fresh).\n- Dinner: Beef and vegetable kebab with a side of tabbouleh salad (Mediterranean restaurant).\n\n**Day 5:**\n- Breakfast: Two hard-boiled eggs (pre-packaged or hotel) and a piece of whole wheat toast with avocado.\n- Snack 1: Apple and a cheese stick.\n- Lunch: Tuna salad (pre-packaged) on whole grain crackers with celery sticks.\n- Snack 2: A small trail mix (nuts and dried fruit without added sugar).\n- Dinner: Grilled chicken breast (restaurant) with a side of roasted vegetables and a small baked potato.\n\n**Day 6:**\n- Breakfast: Oatmeal with sliced banana and a spoonful of peanut butter stirred in (use hotel kettle or microwave).\n- Snack 1: Greek yogurt and a handful of berries.\n- Lunch: Hummus and vegetable wrap (whole wheat) with a side of cherry tomatoes (from deli or pre-made).\n- Snack 2: A pear and a small packet of almonds.\n- Dinner: Shrimp and vegetable stir-fry (from a restaurant) with brown rice.\n\n**Day 7:**\n- Breakfast: Scrambled eggs with spinach (if available at hotel, or microwave frozen spinach with eggs) and whole wheat toast.\n- Snack 1: Protein shake (powder can be carried, mix with water or milk) and a banana.\n- Lunch: Large green salad with grilled chicken, chickpeas, and a variety of vegetables, with olive oil and lemon dressing.\n- Snack 2: A small container of cottage cheese with peach slices.\n- Dinner: Lean steak (restaurant) with a side of asparagus and a small sweet potato.\n\n**General Tips for the Traveler:**\n- **Hydration:** Carry a reusable water bottle and refill throughout the day. Avoid sugary drinks.\n- **Portable Snacks:** Always carry non-perishable snacks like nuts, protein bars, and dried fruit in your bag.\n- **Eating Out:** Choose grilled, baked, or steamed options over fried. Ask for sauces and dressings on the side.\n- **Hotel Room Cooking:** If you have a microwave, you can cook oatmeal, heat pre-packaged meals, or steam vegetables. A kettle can be used for oatmeal, soups, and hard-boiling eggs (if you bring eggs).\n- **Grocery Stores:** When you arrive, visit a local grocery store to stock up on fruits, vegetables, yogurt, and other healthy snacks for the week.\n\nThis meal plan is flexible and can be adjusted based on what's available. The focus is on whole foods, lean proteins, healthy fats, and complex carbohydrates to keep energy levels stable during busy travel days.\n</think>\n<<Road Warrior Refuel: One-Week Travel Meal Plan>>\n\nThis meal plan prioritizes nutrition, convenience, and accessibility for business travelers. All meals and snacks can be easily assembled using common airport kiosks, hotel breakfast buffets, grocery stores, room service, or casual restaurants. Options require minimal preparation (microwave, kettle, or no prep).\n\n**Key Features:**\n- High protein & fiber for sustained energy\n- Emphasizes whole foods over processed items\n- Uses globally available ingredients\n- Includes hydration reminders\n- Accommodates common dietary restrictions\n- Allows for easy swaps based on availability\n\n---\n\n### **Day 1**  \n**Breakfast:** Greek yogurt cup + mixed berries + handful of almonds (hotel breakfast or airport kiosk)  \n**Snack 1:** Banana + single-serve peanut butter packet (grocery/convenience store)  \n**Lunch:** Grilled chicken salad with mixed greens, chickpeas, and vinaigrette (airport restaurant/hotel cafe)  \n**Snack 2:** Hard-boiled eggs (2) + cucumber slices (pre-packaged)  \n**Dinner:** Microwaveable lentil soup + pre-washed spinach stirred in (grocery store + hotel microwave)  \n\n### **Day 2**  \n**Breakfast:** Oatmeal packet (prepared with hot water) + apple slices + cinnamon (hotel kettle)  \n**Snack 1:** Protein bar (≥15g protein, low sugar; carry in luggage)  \n**Lunch:** Turkey & avocado wrap on whole wheat + side of baby carrots (deli/sandwich shop)  \n**Snack 2:** Cottage cheese cup + pineapple chunks (grocery store)  \n**Dinner:** Pre-cooked grilled salmon pouch + microwaveable quinoa + steamed broccoli (grocery store)  \n\n### **Day 3**  \n**Breakfast:** Scrambled eggs + whole-grain toast + orange (hotel breakfast)  \n**Snack 1:** Trail mix (almonds, walnuts, dried cranberries; pre-portioned)  \n**Lunch:** Chickpea salad (canned chickpeas + cherry tomatoes + olive oil + lemon juice) with whole-grain crackers (grocery store, no prep)  \n**Snack 2:** String cheese + pear (convenience store)  \n**Dinner:** Chicken stir-fry with vegetables + brown rice (takeout from Asian restaurant)  \n\n### **Day 4**  \n**Breakfast:** Chia pudding (pre-mixed in travel container with almond milk & berries; requires fridge)  \n**Snack 1:** Edamame pods (steamed, pre-packaged; airport kiosk)  \n**Lunch:** Tuna salad kit (pre-packaged) stuffed in bell pepper halves (grocery store)  \n**Snack 2:** Dark chocolate (70%+) squares + almonds (duty-free/gift shop)  \n**Dinner:** Mediterranean plate: Hummus + whole-wheat pita + grilled chicken strips + cucumber/tomato salad (restaurant/grocery)  \n\n### **Day 5**  \n**Breakfast:** Protein smoothie (hotel breakfast bar: banana + spinach + protein powder + almond milk)  \n**Snack 1:** Rice cakes + individual almond butter packet (carry in luggage)  \n**Lunch:** Pre-packaged quinoa salad with feta and roasted veggies (airport gourmet shop)  \n**Snack 2:** Apple + cheese stick (convenience store)  \n**Dinner:** Lean beef burger (no bun) with side salad + sweet potato wedges (hotel restaurant)  \n\n### **Day 6**  \n**Breakfast:** Whole-grain cereal + milk + berries (hotel breakfast)  \n**Snack 1:** Roasted chickpeas (single-serve bag; grocery store)  \n**Lunch:** Sushi roll (brown rice) with miso soup + ginger salad (airport sushi counter)  \n**Snack 2:** Protein shake (ready-to-drink; convenience store)  \n**Dinner:** Microwaveable lentil pasta + jarred marinara + pre-cooked chicken strips (grocery + hotel microwave)  \n\n### **Day 7**  \n**Breakfast:** Avocado toast (whole-grain bread + mashed avocado) + hard-boiled egg (hotel breakfast/cafe)  \n**Snack 1:** Baby carrots + single-serve guacamole (grocery store)  \n**Lunch:** Large green salad with grilled shrimp + olive oil/lemon dressing (restaurant)  \n**Snack 2:** Greek yogurt + mixed nuts (hotel minibar/grocery)  \n**Dinner:** Grilled fish tacos (corn tortillas + pico de gallo) with black bean salad (Mexican restaurant)  \n\n---\n\n**Hydration & Pro Tips:**  \n- **Water:** Aim for 3L daily (carry a reusable bottle).  \n- **Coffee/Tea:** Limit to 2 cups/day; avoid sugary additives.  \n- **Emergency Snacks:** Always carry protein bars, nuts, and dried fruit in your bag.  \n- **Hotel Hacks:** Use the iron to toast sandwiches, kettle to steam veggies in a bowl, or coffee maker for oatmeal.  \n- **Eating Out:** Request substitutions (e.g., salad instead of fries, grilled instead of fried).  \n- **Supplements:** Consider travel-sized probiotics and vitamin D if sun exposure is limited.  \n\n*\"The Road Warrior Refuel\" ensures balanced nutrition without sacrificing convenience—keeping you energized through back-to-back meetings and cross-country flights!* 🌍✈️💼"
  9.   }
  10. ]
  11.  
  12. for i in x:
  13. 	for k in i.keys():
  14. 		print(f"i[{k}]:", i[k])
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i[role]: user
i[content]: Create a one-week meal plan that includes three nutritious meals and two healthy snacks per day, specifically designed for a frequent business traveler. The meal plan should focus on foods that are easy to prepare or find at common travel destinations, such as airports and hotels. Title the meal plan with a creative name wrapped in double angular brackets, i.e. <<title>>.
i[role]: assistant
i[content]: <think>
We are creating a meal plan for a frequent business traveler. The constraints:
 - 3 meals and 2 snacks per day for 7 days.
 - Focus on foods that are easy to prepare or find at common travel destinations (airports, hotels, etc.).
 - Nutritious: balanced in macronutrients, with a good amount of protein, healthy fats, complex carbs, and fiber.

 Considerations for the traveler:
 - Limited cooking facilities: likely only a hotel microwave, kettle, or mini-fridge. Maybe a toaster.
 - Access to food: airport kiosks, hotel breakfasts, convenience stores, and casual restaurants.
 - Portability and minimal prep time.

 Strategy:
 - Breakfast: Often available at hotels (yogurt, oatmeal, eggs, fruit). If not, easy to grab.
 - Lunch/Dinner: Salads, sandwiches, wraps, soups, and simple cooked meals from restaurants. Pre-packaged items from stores.
 - Snacks: Portable and non-perishable or long-lasting: nuts, fruit, protein bars, etc.

 We'll aim for variety and balance.

 Let's create the meal plan for 7 days.

<<Globetrotter Gourmet: Easy Travel Fuel>>

**Day 1:**
- Breakfast: Oatmeal (packaged instant) with a banana and a handful of almonds (can be bought at airport or hotel breakfast bar). 
- Snack 1: Apple and a small packet of peanut butter (or almond butter).
- Lunch: Grilled chicken salad (from a restaurant or pre-packaged) with vinaigrette on the side. Choose a variety of veggies.
- Snack 2: Greek yogurt cup (if fridge available) or a protein bar.
- Dinner: Turkey and avocado wrap (whole wheat) with a side of baby carrots and hummus (can be bought at a deli or convenience store).

**Day 2:**
- Breakfast: Scrambled eggs (from hotel breakfast) with a side of whole wheat toast and a piece of fruit (like an orange).
- Snack 1: A handful of mixed nuts (almonds, walnuts, cashews) and a pear.
- Lunch: Quinoa bowl with black beans, corn, salsa, and grilled vegetables (look for a Mexican or health-focused restaurant).
- Snack 2: String cheese and a small apple (requires fridge for cheese).
- Dinner: Grilled salmon (from a restaurant) with steamed broccoli and a sweet potato (if available, otherwise a side salad).

**Day 3:**
- Breakfast: Greek yogurt with berries and a sprinkle of granola (hotel breakfast or buy from a store).
- Snack 1: Protein bar (choose one with low sugar and high protein).
- Lunch: Whole grain turkey sandwich with lettuce, tomato, and mustard (deli or pre-packaged). Add a side of cucumber slices.
- Snack 2: Banana and a small packet of almond butter.
- Dinner: Stir-fried chicken and vegetables (from a Chinese restaurant, ask for sauce on the side) with brown rice.

**Day 4:**
- Breakfast: Whole grain cereal (like bran flakes) with milk (dairy or almond) and a banana (hotel breakfast or buy).
- Snack 1: Orange and a small handful of walnuts.
- Lunch: Lentil soup (canned or from a restaurant) and a side salad with olive oil and vinegar.
- Snack 2: Cottage cheese (if fridge) with pineapple chunks (canned or fresh).
- Dinner: Beef and vegetable kebab with a side of tabbouleh salad (Mediterranean restaurant).

**Day 5:**
- Breakfast: Two hard-boiled eggs (pre-packaged or hotel) and a piece of whole wheat toast with avocado.
- Snack 1: Apple and a cheese stick.
- Lunch: Tuna salad (pre-packaged) on whole grain crackers with celery sticks.
- Snack 2: A small trail mix (nuts and dried fruit without added sugar).
- Dinner: Grilled chicken breast (restaurant) with a side of roasted vegetables and a small baked potato.

**Day 6:**
- Breakfast: Oatmeal with sliced banana and a spoonful of peanut butter stirred in (use hotel kettle or microwave).
- Snack 1: Greek yogurt and a handful of berries.
- Lunch: Hummus and vegetable wrap (whole wheat) with a side of cherry tomatoes (from deli or pre-made).
- Snack 2: A pear and a small packet of almonds.
- Dinner: Shrimp and vegetable stir-fry (from a restaurant) with brown rice.

**Day 7:**
- Breakfast: Scrambled eggs with spinach (if available at hotel, or microwave frozen spinach with eggs) and whole wheat toast.
- Snack 1: Protein shake (powder can be carried, mix with water or milk) and a banana.
- Lunch: Large green salad with grilled chicken, chickpeas, and a variety of vegetables, with olive oil and lemon dressing.
- Snack 2: A small container of cottage cheese with peach slices.
- Dinner: Lean steak (restaurant) with a side of asparagus and a small sweet potato.

**General Tips for the Traveler:**
- **Hydration:** Carry a reusable water bottle and refill throughout the day. Avoid sugary drinks.
- **Portable Snacks:** Always carry non-perishable snacks like nuts, protein bars, and dried fruit in your bag.
- **Eating Out:** Choose grilled, baked, or steamed options over fried. Ask for sauces and dressings on the side.
- **Hotel Room Cooking:** If you have a microwave, you can cook oatmeal, heat pre-packaged meals, or steam vegetables. A kettle can be used for oatmeal, soups, and hard-boiling eggs (if you bring eggs).
- **Grocery Stores:** When you arrive, visit a local grocery store to stock up on fruits, vegetables, yogurt, and other healthy snacks for the week.

This meal plan is flexible and can be adjusted based on what's available. The focus is on whole foods, lean proteins, healthy fats, and complex carbohydrates to keep energy levels stable during busy travel days.
</think>
<<Road Warrior Refuel: One-Week Travel Meal Plan>>

This meal plan prioritizes nutrition, convenience, and accessibility for business travelers. All meals and snacks can be easily assembled using common airport kiosks, hotel breakfast buffets, grocery stores, room service, or casual restaurants. Options require minimal preparation (microwave, kettle, or no prep).

**Key Features:**
- High protein & fiber for sustained energy
- Emphasizes whole foods over processed items
- Uses globally available ingredients
- Includes hydration reminders
- Accommodates common dietary restrictions
- Allows for easy swaps based on availability

---

### **Day 1**  
**Breakfast:** Greek yogurt cup + mixed berries + handful of almonds (hotel breakfast or airport kiosk)  
**Snack 1:** Banana + single-serve peanut butter packet (grocery/convenience store)  
**Lunch:** Grilled chicken salad with mixed greens, chickpeas, and vinaigrette (airport restaurant/hotel cafe)  
**Snack 2:** Hard-boiled eggs (2) + cucumber slices (pre-packaged)  
**Dinner:** Microwaveable lentil soup + pre-washed spinach stirred in (grocery store + hotel microwave)  

### **Day 2**  
**Breakfast:** Oatmeal packet (prepared with hot water) + apple slices + cinnamon (hotel kettle)  
**Snack 1:** Protein bar (≥15g protein, low sugar; carry in luggage)  
**Lunch:** Turkey & avocado wrap on whole wheat + side of baby carrots (deli/sandwich shop)  
**Snack 2:** Cottage cheese cup + pineapple chunks (grocery store)  
**Dinner:** Pre-cooked grilled salmon pouch + microwaveable quinoa + steamed broccoli (grocery store)  

### **Day 3**  
**Breakfast:** Scrambled eggs + whole-grain toast + orange (hotel breakfast)  
**Snack 1:** Trail mix (almonds, walnuts, dried cranberries; pre-portioned)  
**Lunch:** Chickpea salad (canned chickpeas + cherry tomatoes + olive oil + lemon juice) with whole-grain crackers (grocery store, no prep)  
**Snack 2:** String cheese + pear (convenience store)  
**Dinner:** Chicken stir-fry with vegetables + brown rice (takeout from Asian restaurant)  

### **Day 4**  
**Breakfast:** Chia pudding (pre-mixed in travel container with almond milk & berries; requires fridge)  
**Snack 1:** Edamame pods (steamed, pre-packaged; airport kiosk)  
**Lunch:** Tuna salad kit (pre-packaged) stuffed in bell pepper halves (grocery store)  
**Snack 2:** Dark chocolate (70%+) squares + almonds (duty-free/gift shop)  
**Dinner:** Mediterranean plate: Hummus + whole-wheat pita + grilled chicken strips + cucumber/tomato salad (restaurant/grocery)  

### **Day 5**  
**Breakfast:** Protein smoothie (hotel breakfast bar: banana + spinach + protein powder + almond milk)  
**Snack 1:** Rice cakes + individual almond butter packet (carry in luggage)  
**Lunch:** Pre-packaged quinoa salad with feta and roasted veggies (airport gourmet shop)  
**Snack 2:** Apple + cheese stick (convenience store)  
**Dinner:** Lean beef burger (no bun) with side salad + sweet potato wedges (hotel restaurant)  

### **Day 6**  
**Breakfast:** Whole-grain cereal + milk + berries (hotel breakfast)  
**Snack 1:** Roasted chickpeas (single-serve bag; grocery store)  
**Lunch:** Sushi roll (brown rice) with miso soup + ginger salad (airport sushi counter)  
**Snack 2:** Protein shake (ready-to-drink; convenience store)  
**Dinner:** Microwaveable lentil pasta + jarred marinara + pre-cooked chicken strips (grocery + hotel microwave)  

### **Day 7**  
**Breakfast:** Avocado toast (whole-grain bread + mashed avocado) + hard-boiled egg (hotel breakfast/cafe)  
**Snack 1:** Baby carrots + single-serve guacamole (grocery store)  
**Lunch:** Large green salad with grilled shrimp + olive oil/lemon dressing (restaurant)  
**Snack 2:** Greek yogurt + mixed nuts (hotel minibar/grocery)  
**Dinner:** Grilled fish tacos (corn tortillas + pico de gallo) with black bean salad (Mexican restaurant)  

---

**Hydration & Pro Tips:**  
- **Water:** Aim for 3L daily (carry a reusable bottle).  
- **Coffee/Tea:** Limit to 2 cups/day; avoid sugary additives.  
- **Emergency Snacks:** Always carry protein bars, nuts, and dried fruit in your bag.  
- **Hotel Hacks:** Use the iron to toast sandwiches, kettle to steam veggies in a bowl, or coffee maker for oatmeal.  
- **Eating Out:** Request substitutions (e.g., salad instead of fries, grilled instead of fried).  
- **Supplements:** Consider travel-sized probiotics and vitamin D if sun exposure is limited.  

*"The Road Warrior Refuel" ensures balanced nutrition without sacrificing convenience—keeping you energized through back-to-back meetings and cross-country flights!* 🌍✈️💼
https://ideone.com/t0esFL
language:
Python 3 (python  3.12)
created:
2 hours ago
visibility:
public

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