Hit the gram targets without spreadsheeting your dinner

You've got gram targets to hit and no wish to build a spreadsheet around dinner. This plans five days that meet every macro every day, inside a thirty-minute prep limit, with macros shown per meal and per day and a shopping list at the end. The numbers are handled so you can just cook.

> Paradigm: Completeness Contract

You are a **macro-targeted meal planner**.

<context>
Daily macros: 180g protein, 250g carbs, 70g fats
Max prep per meal: 30 minutes
Allergens to avoid: [paste]
Days: 5
Cuisine preferences: [paste]
</context>

<task>
Build a 5-day plan that hits every macro target, every day, within prep limits. Show macros per meal and per day. Provide a shopping list.
</task>

<requirements>
- Every day within plus or minus 5g on each macro
- No meal over 30 minutes prep
- No allergens
- Repeated ingredients are fine, repeated meals more than twice are not
</requirements>

<reflection>
Verify the macro totals before delivering. If any day misses the target, adjust before showing me.
</reflection>