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< HTML >
< HEAD >
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< TITLE > Plano Mensal de Dieta e Lista de Compras </ TITLE >
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< LINK rel = " stylesheet " href = " https://diogo.site/assets/css/main.css " />
< STYLE >
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P {
text - align : justify ;
}
form , input , textarea , button , select {
font - family : inherit ;
font - weight : inherit ;
font - size : inherit ;
}
form {
margin - bottom : 15 px ;
}
label {
font - weight : bold ;
}
input [ type = " text " ], input [ type = " email " ], textarea {
width : 100 % ;
padding : 0.5 em ;
border : 1 px solid #ccc;
border - radius : 4 px ;
box - sizing : border - box ;
}
button [ type = " submit " ] {
background - color : #1A936F;
color : white ;
padding : 0.5 em 1 em ;
border : none ;
border - radius : 4 px ;
cursor : pointer ;
margin : 0.3 em ;
}
button [ type = " submit " ] : hover {
background - color : #22be90;
}
. plate {
border : 1 px dotted rgba ( 0 , 0 , 0 , 0.2 );
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margin - bottom : 0.5 rem ;
}
. plateDetails {
color : #9cadc7;
}
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</ STYLE >
</ HEAD >
< BODY >
< form method = " get " >
< label for = " include_weekends " > Incluir fim - de - semana :
< input type = " checkbox " name = " include_weekends " id = " include_weekends " < ? php echo isset ( $_GET [ 'include_weekends' ]) ? 'checked' : '' ; ?> >
</ label >
< br >
< label for = " is_female " > Sexo :</ label >
< select name = " is_female " id = " is_female " >
< option value = " false " < ? php echo isset ( $_GET [ 'is_female' ]) && $_GET [ 'is_female' ] == 'false' ? 'selected' : '' ; ?> >Masculino</option>
< option value = " true " < ? php echo isset ( $_GET [ 'is_female' ]) && $_GET [ 'is_female' ] == 'true' ? 'selected' : '' ; ?> >Feminino</option>
</ select >
< br >
< label for = " weight " > Peso ( kg ) :</ label >
< input type = " number " step = " 0.1 " name = " weight " id = " weight " value = " <?php echo isset( $_GET['weight'] ) ? $_GET['weight'] : ''; ?> " required >
< br >
< label for = " height " > Altura ( cm ) :</ label >
< input type = " number " step = " 0.1 " name = " height " id = " height " value = " <?php echo isset( $_GET['height'] ) ? $_GET['height'] : ''; ?> " required >
< br >
< label for = " age " > Idade :</ label >
< input type = " number " name = " age " id = " age " value = " <?php echo isset( $_GET['age'] ) ? $_GET['age'] : ''; ?> " required >
< br >
< label for = " activity_level " > Nível de atividade :</ label >
< select name = " activity_level " id = " activity_level " >
< option value = " 1.2 " < ? php echo isset ( $_GET [ 'activity_level' ]) && $_GET [ 'activity_level' ] == '1.2' ? 'selected' : '' ; ?> >Sedentário (pouco ou nenhum exercício)</option>
< option value = " 1.55 " < ? php echo isset ( $_GET [ 'activity_level' ]) && $_GET [ 'activity_level' ] == '1.55' ? 'selected' : '' ; ?> >Atividade moderada (exercício moderado)</option>
< option value = " 1.9 " < ? php echo isset ( $_GET [ 'activity_level' ]) && $_GET [ 'activity_level' ] == '1.9' ? 'selected' : '' ; ?> >Atividade intensa (exercício intenso)</option>
</ select >
< br >
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< label for = " bmr " > Meta de Calorias ( opcional ) :</ label >
< input type = " number " name = " bmr " id = " bmr " value = " <?php echo isset( $_GET['bmr'] ) ? $_GET['bmr'] : ''; ?> " >
< br >
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< button type = " submit " > Gerar plano alimentar </ button >
< button type = " submit " name = " rand " > Forçar uma nova ementa </ button >
</ form >
< ? php
if ( ! isset ( $_GET [ " rand " ])) {
$currentMonth = date ( 'n' );
mt_srand ( $currentMonth );
}
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// https://www.php.net/manual/en/function.shuffle.php#83007
function shuffle_with_keys ( & $array ) {
/* Auxiliary array to hold the new order */
$aux = [];
/* We work with an array of the keys */
$keys = array_keys ( $array );
/* We shuffle the keys */
shuffle ( $keys );
/* We iterate thru' the new order of the keys */
foreach ( $keys as $key ) {
/* We insert the key, value pair in its new order */
$aux [ $key ] = $array [ $key ];
/* We remove the element from the old array to save memory */
unset ( $array [ $key ]);
}
/* The auxiliary array with the new order overwrites the old variable */
$array = $aux ;
}
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$mealOptionsAndIngredients = [
'Brunch' => [
'Vegetarian' => [
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'Batido de iogurte grego, aveia, e frutos vermelhos congelados' => [ 5601009969135 , 5601009967780 , 5601009975327 ],
'Torrada integral com abacate e ovos mexidos' => [ 5607233572813 , 5601009984329 , 5601009920334 ],
'Omelete de espinafres e tomate com pão integral' => [ 5601009920334 , 5601009297641 , 5601009986958 , 5607233572813 ],
'Papas de aveia com mel e frutos vermelhos congelados' => [ 5601009967780 , 5607047004982 , 5601009975327 ],
'Batido de whey protein, aveia e frutos vermelhos congelados' => [ 5601607073999 , 5601009967780 , 5601009975327 ],
'Batido de whey protein com banana e leite' => [ 5601607073999 , 95159331 , 5601049132995 ],
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],
],
'Lunch' => [
'Poultry' => [
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'Hambúrguer de peru com batatas-doce assada e salada' => [ 5601312306610 , 5601009922116 , 5601009948017 ],
'Wrap de frango com abacate e legumes' => [ 5601009984831 , 2689349006997 , 5601009984329 , 5601009985135 ],
'Peito de frango grelhado com quinoa e espinafres' => [ 2689349006997 , 5607047006467 , 5601009297641 ],
'Wrap de peru com húmus e legumes' => [ 5601312306610 , 5607047020265 , 5601009984831 , 5601009985135 ],
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],
'Fish' => [
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'Filetes de peixe branco com puré de batatas e feijão-verde' => [ 5601009500567 , 5601009940196 , 5601009500758 ],
'Salmão grelhado com puré de batatas e brócolos' => [ 5601009960439 , 5601009940196 , 5601312500223 ],
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],
'Vegetarian' => [
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'Tofu salteado com pimentos e quinoa' => [ 5607047013687 , 5601009942060 , 5607047006467 ],
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],
],
'Snack' => [
'Vegetarian' => [
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'Iogurte grego com frutos vermelhos congelados' => [ 5601009969135 , 5601009975327 ],
'Queijo cottage com mel e frutos secos' => [ 5607047008058 , 5607047004982 , 3271670001421 ],
'Ovos cozidos com uvas' => [ 5601009920334 , 7754856000204 ],
'Iogurte grego com granola baixa em açúcar' => [ 5601009969135 , 5601009992706 ],
'Queijo cottage com uvas' => [ 5607047008058 , 7754856000204 ],
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],
],
'PreWorkout' => [
'Vegetarian' => [
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'Barra de proteína (baixo em açúcar)' => [ 5607047017722 ],
'Tortitas de arroz com mel ou manteiga de amendoim e uma maçã' => [ 5607047013090 , 5607047004982 , 5601009997435 , 5601009990597 ],
'Um punhado de frutos secos e uma banana' => [ 3271670001421 , 95159331 ],
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],
],
'Dinner' => [
'Fish' => [
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'Salmão grelhado com batatas-doce e feijão-verde' => [ 5601009960439 , 5601009922116 , 5601009500758 ],
'Peixe grelhado com legumes salteados' => [ 5601009500567 , 5601009985135 ],
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],
'Meat' => [
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'Salteado de carne de vaca magra com arroz e legumes' => [ 5600294202255 , 5601009996995 , 5601009985135 ],
'Carne picada de vaca com quinoa e pimentos' => [ 5601002069467 , 5607047006467 , 5601009942060 ],
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],
'Vegetarian' => [
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'Tofu salteado com pimentos e quinoa' => [ 5607047013687 , 5601009942060 , 5607047006467 ],
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],
],
];
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function fetchNutritionData ( $productId ) {
// Define the directory to store JSON files
$dataDirectory = 'nutrition_data/' ;
// Create the directory if it doesn't exist
if ( ! is_dir ( $dataDirectory )) {
mkdir ( $dataDirectory , 0777 , true );
}
// Define the file path where the JSON will be saved or loaded
$filePath = $dataDirectory . $productId . '.json' ;
// Check if the file already exists
if ( file_exists ( $filePath )) {
// Load and return the cached data
$jsonData = file_get_contents ( $filePath );
$nutritionData = json_decode ( $jsonData , true );
//echo "Loaded from cache: $productId\n";
} else {
// Fetch the data from Open Food Facts API
$url = " https://world.openfoodfacts.org/api/v0/product/ $productId .json " ;
// Perform the request
$response = file_get_contents ( $url );
// Check if the response is valid
if ( $response !== false ) {
// Decode the JSON response
$nutritionData = json_decode ( $response , true );
// Save the JSON response to the local file for future use
file_put_contents ( $filePath , $response );
//echo "Fetched and saved data: $productId\n";
} else {
echo " Error fetching data for product ID: $productId\n " ;
return null ;
}
}
// Access the nutritional data
if ( isset ( $nutritionData [ 'product' ]) && isset ( $nutritionData [ 'product' ][ 'nutriments' ])) {
$nutrients = $nutritionData [ 'product' ][ 'nutriments' ];
return [
'calories' => $nutrients [ 'energy-kcal_serving' ] ? ? $nutrients [ 'energy-kcal_100g' ],
'protein' => $nutrients [ 'proteins_serving' ] ? ? $nutrients [ 'proteins_100g' ],
'fat' => $nutrients [ 'fat_serving' ] ? ? $nutrients [ 'fat_100g' ],
'carbs' => $nutrients [ 'carbohydrates_serving' ] ? ? $nutrients [ 'carbohydrates_100g' ],
'portion' => $nutritionData [ 'product' ][ 'serving_quantity' ] ? ? 100 , // Assuming values are per 100g
'unit' => $nutritionData [ 'product' ][ 'serving_quantity_unit' ] ? ? 'g' , // Default unit for grams
'name' => $nutritionData [ 'product' ][ 'product_name_pt' ] ? ? $nutritionData [ 'product' ][ 'product_name' ] // Default unit for grams
];
}
return null ;
}
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// https://en.wikipedia.org/wiki/Harris%E2%80%93Benedict_equation
// https://www.nutritioncarepro.com/harris-benedict-equation
// https://www.k-state.edu/paccats/Contents/PA/PDF/Physical%20Activity%20and%20Controlling%20Weight.pdf
// https://www.healthline.com/health/what-is-basal-metabolic-rate#takeaway
function calculateBMR ( $is_female , $weight , $height , $age , $activity_level ) {
if ( $is_female )
$bmr = ( 9.5634 * $weight ) + ( 1.8496 * $height ) - ( 4.6756 * $age ) + 655.0955 ;
else
$bmr = ( 13.7516 * $weight ) + ( 5.0033 * $height ) - ( 6.755 * $age ) + 66.473 ;
return $bmr * $activity_level ;
}
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function calculateMealNutrition ( $ingredients , $scaleFactors = []) {
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$total = [ 'calories' => 0 , 'protein' => 0 , 'fat' => 0 , 'carbs' => 0 ];
$ingredientPortions = []; // To track the portions for the shopping list
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foreach ( $ingredients as $ingredient ) {
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$nutritionData = fetchNutritionData ( $ingredient );
if ( $nutritionData ) {
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$scale = $scaleFactors [ $ingredient ] ? ? 1 ;
foreach ( $total as $key => $value ) {
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$total [ $key ] += $nutritionData [ $key ] * $scale ;
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}
// Track the portion of each ingredient
$ingredientPortions [ $ingredient ] = ( $ingredientPortions [ $ingredient ] ? ? 0 ) + $scale ;
}
}
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return [ 'nutrition' => $total , 'portions' => $ingredientPortions ];
}
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function getBalancedMeal ( $mealType , & $selectedMeals , & $remainingGoals ) {
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global $mealOptionsAndIngredients ;
if ( ! isset ( $mealOptionsAndIngredients [ $mealType ])) {
return [ " Base de Dados vazia :s " , [], [ 'calories' => 0 , 'protein' => 0 , 'fat' => 0 , 'carbs' => 0 ], []];
}
$categories = array_keys ( $mealOptionsAndIngredients [ $mealType ]);
shuffle ( $categories ); // Shuffle categories for randomness
foreach ( $categories as $category ) {
$availableMeals = array_filter (
$mealOptionsAndIngredients [ $mealType ][ $category ],
function ( $meal ) use ( $selectedMeals , $mealType ) {
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return ! in_array ( $meal , $selectedMeals [ $mealType ]); // Exclude already selected meals
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}
);
// If no meals are available, consider all meals in the category
if ( empty ( $availableMeals )) {
$availableMeals = $mealOptionsAndIngredients [ $mealType ][ $category ];
// Reset selection of this type
$selectedMeals [ $mealType ] = [];
}
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shuffle_with_keys ( $availableMeals ); // Shuffle available meals for randomness
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foreach ( $availableMeals as $mealName => $ingredients ) {
$totalCalories = 0 ;
$totalProtein = 0 ;
$totalFat = 0 ;
$totalCarbs = 0 ;
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// Calculate total nutritional values for the meal dynamically
foreach ( $ingredients as $ingredientId ) {
$nutritionData = fetchNutritionData ( $ingredientId );
$totalCalories += $nutritionData [ 'calories' ];
$totalProtein += $nutritionData [ 'protein' ];
$totalFat += $nutritionData [ 'fat' ];
$totalCarbs += $nutritionData [ 'carbs' ];
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}
// Calculate scale factors based on remaining goals
$scaleCalories = $totalCalories > 0 ? $remainingGoals [ 'calories' ] / $totalCalories : 1 ;
$scaleProtein = $totalProtein > 0 ? $remainingGoals [ 'protein' ] / $totalProtein : 1 ;
$scaleFat = $totalFat > 0 ? $remainingGoals [ 'fat' ] / $totalFat : 1 ;
$scaleCarbs = $totalCarbs > 0 ? $remainingGoals [ 'carbs' ] / $totalCarbs : 1 ;
// Scale the meal to fit the remaining nutritional goals
$scale = min ( $scaleCalories , $scaleProtein , $scaleFat , $scaleCarbs );
// If a valid scale is found, calculate the nutrition
if ( $scale > 0 ) {
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$mealNutrition = calculateMealNutrition ( $ingredients , $scale );
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$nutrition = $mealNutrition [ 'nutrition' ];
$portions = $mealNutrition [ 'portions' ];
// Ensure the meal fits within the remaining goals
if (
$nutrition [ 'calories' ] <= $remainingGoals [ 'calories' ] &&
$nutrition [ 'protein' ] <= $remainingGoals [ 'protein' ] &&
$nutrition [ 'fat' ] <= $remainingGoals [ 'fat' ] &&
$nutrition [ 'carbs' ] <= $remainingGoals [ 'carbs' ]
) {
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$selectedMeals [ $mealType ] [] = $mealName ;
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foreach ( $remainingGoals as $key => & $value ) {
$value -= $nutrition [ $key ]; // Update remaining goals
}
unset ( $value ); // Clean up reference
return [ $mealName , $ingredients , $nutrition , $portions ];
}
}
}
}
return [ " Já comeste o suficiente, agora passa fome! " , [], [ 'calories' => 0 , 'protein' => 0 , 'fat' => 0 , 'carbs' => 0 ], []];
}
function getWeeksOfCurrentMonth () {
$currentDate = new DateTime ();
$currentDate -> modify ( 'first day of this month' );
$startOfMonth = $currentDate -> format ( 'Y-m-d' );
$endOfMonth = $currentDate -> modify ( 'last day of this month' ) -> format ( 'Y-m-d' );
$weeks = [];
$currentWeekStart = new DateTime ( $startOfMonth );
while ( $currentWeekStart -> format ( 'Y-m-d' ) <= $endOfMonth ) {
$weekStart = clone $currentWeekStart ;
$weekEnd = clone $currentWeekStart ;
$weekEnd -> modify ( 'next Sunday' );
if ( $weekEnd -> format ( 'Y-m-d' ) > $endOfMonth ) {
$weekEnd = new DateTime ( $endOfMonth );
}
$weeks [] = [
'week_start' => $weekStart -> format ( 'Y-m-d' ),
'week_end' => $weekEnd -> format ( 'Y-m-d' ),
];
$currentWeekStart -> modify ( 'next Monday' );
}
return $weeks ;
}
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function generateMonthPlan ( $includeWeekends , $is_female , $weight , $height , $age , $activity_level , $bmr = null ) {
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global $mealOptionsAndIngredients ;
$mealtypeToPortuguese = [ 'Brunch' => 'Pequeno-almoço' , 'Lunch' => 'Almoço' , 'Snack' => 'Lanche' , 'PreWorkout' => 'Pré-treino' , 'Dinner' => 'Jantar' ];
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$bmr = is_null ( $bmr ) ? calculateBMR ( $is_female , $weight , $height , $age , $activity_level ) : $bmr ;
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// https://www.healthline.com/nutrition/best-macronutrient-ratio
// These ranges are recommended by the Institute of Medicine and are widely accepted in nutritional science.
// https://www.nal.usda.gov/programs/fnic
// Carbohydrates provide 4 calories per gram,
// protein provides 4 calories per gram,
// and fat provides 9 calories per gram.
$dailyMacronutrientGoals = [
'calories' => round ( $bmr ),
'protein' => round ( $bmr * 0.3 / 4 ), // "10-35% from protein"
'fat' => round ( $bmr * 0.25 / 9 ), // "20-35% from fats"
'carbs' => round ( $bmr * 0.45 / 4 ), // "45-65% of your daily calories from carbs"
];
$weeks = getWeeksOfCurrentMonth ();
$usedIngredients = [];
$plan = " <h1>Plano Alimentar do Mês</h1> \n " ;
$plan .= " <h2>Meta Diária de Macronutrientes:</h2> \n " ;
$plan .= " <ul><li>Calorias: { $dailyMacronutrientGoals [ 'calories' ] } kcal</li> " ;
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$plan .= " <li>Proteína: { $dailyMacronutrientGoals [ 'protein' ] } g</li> " ;
$plan .= " <li>Gordura: { $dailyMacronutrientGoals [ 'fat' ] } g</li> " ;
$plan .= " <li>Carboidratos: { $dailyMacronutrientGoals [ 'carbs' ] } g</li></ul> " ;
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foreach ( $weeks as $week ) {
$plan .= " <h2>Semana de { $week [ 'week_start' ] } a { $week [ 'week_end' ] } </h2> \n " ;
$daysOfWeek = $includeWeekends
? [ 'Segunda-feira' , 'Terça-feira' , 'Quarta-feira' , 'Quinta-feira' , 'Sexta-feira' , 'Sábado' , 'Domingo' ]
: [ 'Segunda-feira' , 'Terça-feira' , 'Quarta-feira' , 'Quinta-feira' , 'Sexta-feira' ];
$selectedMeals = [ 'Brunch' => [], 'Lunch' => [], 'Snack' => [], 'PreWorkout' => [], 'Dinner' => []]; // Reset weekly meal selection
foreach ( $daysOfWeek as $day ) {
$plan .= " <h3> { $day } </h3> \n " ;
$remainingGoals = $dailyMacronutrientGoals ; // Use daily goals for each day
foreach ([ 'Brunch' , 'Lunch' , 'Snack' , 'PreWorkout' , 'Dinner' ] as $mealType ) {
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list ( $meal , $ingredients , $nutrition , $portions ) = getBalancedMeal ( $mealType , $selectedMeals , $remainingGoals );
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$plan .= " <div class= \" plate \" ><p><strong> { $mealtypeToPortuguese [ $mealType ] } :</strong> { $meal } </p> \n " ;
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$plan .= " <span class= \" plateDetails \" ><p><strong>Ingredientes:</strong> " ;
$ingredientList = [];
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foreach ( $ingredients as $ingredientId ) {
$nutritionData = fetchNutritionData ( $ingredientId );
$gramsRequired = $portions [ $ingredientId ] * $nutritionData [ 'portion' ];
$ingredientList [] = " { $nutritionData [ 'name' ] } ( { $gramsRequired } { $nutritionData [ 'unit' ] } ) " ;
}
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$plan .= implode ( " , " , $ingredientList ) . " </p> \n " ;
$plan .= " <p><strong>Informação Nutricional:</strong> { $nutrition [ 'calories' ] } kcal, { $nutrition [ 'protein' ] } g proteína, "
. " { $nutrition [ 'fat' ] } g gordura, { $nutrition [ 'carbs' ] } g carboidratos</p></span></div> \n " ;
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// Update used ingredients and portions
foreach ( $portions as $ingredientId => $portion ) {
$ingredientPortions [ $ingredientId ] = ( $ingredientPortions [ $ingredientId ] ? ? 0 ) + $portion ;
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}
}
}
}
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// Generate shopping list
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$plan .= " <h1>Lista de Compras do Mês</h1><ul> \n " ;
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foreach ( $ingredientPortions as $ingredientId => $totalPortion ) {
$nutritionData = fetchNutritionData ( $ingredientId );
$gramsRequired = $totalPortion * $nutritionData [ 'portion' ];
$plan .= " <li> { $nutritionData [ 'name' ] } : { $gramsRequired } { $nutritionData [ 'unit' ] } </li> \n " ;
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}
$plan .= " </ul> \n " ;
return $plan ;
}
// Check if all required GET parameters are set
if ( $_SERVER [ 'REQUEST_METHOD' ] != 'GET' || ! isset ( $_GET [ 'is_female' ], $_GET [ 'weight' ], $_GET [ 'height' ], $_GET [ 'age' ], $_GET [ 'activity_level' ])) {
echo " O plano será gerado assim que preencheres o formulário. " ;
exit ;
} else {
// Process parameters
$includeWeekends = ( $_GET [ 'include_weekends' ] == " on " ) ? true : false ;
$is_female = ( $_GET [ 'is_female' ] == " true " );
$weight = ( float ) $_GET [ 'weight' ];
$height = ( int ) $_GET [ 'height' ];
$age = ( int ) $_GET [ 'age' ];
$activity_level = ( float ) $_GET [ 'activity_level' ];
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$bmr = ( isset ( $_GET [ 'bmr' ]) && ! empty ( $_GET [ 'bmr' ])) ? ( int ) $_GET [ 'bmr' ] : null ;
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echo generateMonthPlan ( $includeWeekends , $is_female , $weight , $height , $age , $activity_level , $bmr );
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}
