Nutrition Planner — independently scanned and version-tracked by SaferSkills.
SaferSkills independently audited Nutrition Planner (Agent Skill) and scored it 100/100 (green). The audit ran 55 deterministic rules across Security, Supply Chain, Maintenance, Transparency, and Community; it found 0 high-severity and 0 lower-severity findings. The full rule-by-rule trace and per-finding evidence are below. Free, methodology-open.
Findings & checks · 0 flagged
Every scanned point with the score it earned and what moved between them.
First recorded scan — no prior version to compare against.
The primary manifest — the file an agent reads to learn what this artifact does.
This skill builds a practical, sustainable nutrition plan. It prioritizes protein adequacy, whole-food sourcing, and habits that hold up over months, not days. This is general wellness guidance, not medical advice — consult a registered dietitian or physician for clinical dietary needs.
Protein is the highest-leverage macro. The default target is 1.6–2.2 g per kg of body weight per day. Start at the low end for sedentary individuals and move toward the high end for anyone training 3+ days per week. Distribute protein across at least 3 meals to maximize muscle protein synthesis. Good anchors: eggs, Greek yogurt, cottage cheese, chicken, fish, legumes, tofu.
Estimate total daily energy expenditure using body weight in lbs multiplied by 14–16 for maintenance (lower end for desk workers, higher for active individuals). For fat loss, apply a 300–500 kcal deficit. For muscle gain, a 200–300 kcal surplus. Avoid extremes: deficits beyond 750 kcal/day reliably destroy adherence and muscle mass.
Build 80% of the diet from whole, minimally processed foods: vegetables, fruits, legumes, whole grains, lean proteins, nuts, and seeds. The remaining 20% can be flexible — rigid perfection is the enemy of long-term adherence. No food is categorically off-limits; frequency and portion govern outcomes.
Design a repeatable template of 3–4 meals rather than tracking every bite forever. A useful default: protein + vegetable + starchy carb at each main meal, with one or two protein-anchored snacks if needed. Batch-cook grains, proteins, and roasted vegetables once or twice per week to eliminate decision fatigue.
Target 2.5–3.5 L of water per day, more with heavy training or heat. Fiber target is 25–35 g per day from vegetables, fruit, legumes, and whole grains. Fiber intake strongly predicts diet quality and satiety.
Review progress every 2–3 weeks, not daily. Scale changes are unreliable day-to-day. If weight is not moving as intended after 3 weeks, adjust calories by 10–15% before overhauling the whole plan. If adherence is breaking down, reduce complexity first — simplicity beats precision.
~30 seconds. Free. No account. Every finding cites a rule and a line of evidence.