From 8b0e2625f5df2daaf649b3bd4c416ba4335120f2 Mon Sep 17 00:00:00 2001
From: infinicaretech <huseyin.ozer@infinicaretech.com>
Date: Thu, 2 Apr 2026 13:06:39 +0000
Subject: [PATCH] feat: major update - medical profiles, global diet,
 gym/home/none workouts, exercise GIFs

- Expanded profile with 70+ fields: disability, chronic diseases, medications,
  blood type/pressure/sugar, heart/diabetes/thyroid/asthma/arthritis conditions
- Workout location modes: gym (full equipment), home (bodyweight+equipment),
  none (light activity plan for non-exercisers)
- Exercise database with GIF URLs for visual guidance
- Global diet programs replacing regional foods: Mediterranean, High-Protein,
  Low-Carb, Anti-Inflammatory, Heart-Healthy, Diabetic-Friendly
- Medical condition-aware nutrition (diabetes, heart, blood pressure adjustments)
- 7-step profile wizard with disability and medical history sections
- Fixed DROP TABLE bug in database.js
- Shopping list supports new ingredient format

Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>
---
 src/database.js           |   73 +-
 src/public/index.html     | 2286 +++++++++++++++++++---
 src/routes/profile.js     |  270 ++-
 src/routes/program.js     |   21 +-
 src/services/dietitian.js | 3905 ++++++++++++++++++++++++++++++-------
 src/services/shopping.js  |  182 +-
 src/services/trainer.js   | 1601 ++++++++++++---
 7 files changed, 6954 insertions(+), 1384 deletions(-)

diff --git a/src/database.js b/src/database.js
index 9512531..3eb1bf2 100644
--- a/src/database.js
+++ b/src/database.js
@@ -29,16 +29,85 @@ function initTables() {
 
     CREATE TABLE IF NOT EXISTS profiles (
       user_id INTEGER PRIMARY KEY,
+      -- Basic metrics
       age INTEGER,
       gender TEXT,
       height REAL,
       weight REAL,
+      target_weight REAL,
+      -- Body composition
+      body_fat_percentage REAL,
+      waist_circumference REAL,
+      hip_circumference REAL,
+      neck_circumference REAL,
+      wrist_circumference REAL,
+      chest_circumference REAL,
+      arm_circumference REAL,
+      thigh_circumference REAL,
+      calf_circumference REAL,
+      body_type TEXT,
+      -- Lifestyle
       activity_level TEXT DEFAULT 'moderate',
-      country TEXT DEFAULT 'Turkey',
-      city TEXT DEFAULT '',
       goal TEXT DEFAULT 'maintain',
+      job_type TEXT,
+      sleep_hours REAL,
+      sleep_quality TEXT DEFAULT 'moderate',
+      water_intake REAL,
+      stress_level TEXT DEFAULT 'medium',
+      daily_steps INTEGER,
+      -- Workout preferences
+      workout_experience TEXT DEFAULT 'beginner',
+      workout_days_per_week INTEGER DEFAULT 3,
+      workout_location TEXT DEFAULT 'gym',
+      workout_duration_minutes INTEGER DEFAULT 60,
+      has_equipment INTEGER DEFAULT 0,
+      available_equipment TEXT DEFAULT '',
+      fitness_goal TEXT DEFAULT 'general_fitness',
+      cardio_preference TEXT DEFAULT 'moderate',
+      -- Injury & disability
+      has_injury INTEGER DEFAULT 0,
+      injury_area TEXT DEFAULT 'none',
+      injury_severity TEXT,
+      injury_notes TEXT,
+      has_disability INTEGER DEFAULT 0,
+      disability_type TEXT DEFAULT 'none',
+      disability_details TEXT,
+      mobility_level TEXT DEFAULT 'full',
+      uses_wheelchair INTEGER DEFAULT 0,
+      has_prosthetic INTEGER DEFAULT 0,
+      prosthetic_area TEXT,
+      -- Medical conditions
+      health_conditions TEXT DEFAULT '',
+      chronic_diseases TEXT DEFAULT '',
+      medications TEXT DEFAULT '',
+      surgeries TEXT DEFAULT '',
+      blood_type TEXT,
+      blood_pressure TEXT DEFAULT 'normal',
+      blood_sugar TEXT DEFAULT 'normal',
+      cholesterol_level TEXT DEFAULT 'normal',
+      heart_condition INTEGER DEFAULT 0,
+      heart_condition_details TEXT,
+      has_diabetes INTEGER DEFAULT 0,
+      diabetes_type TEXT,
+      has_thyroid INTEGER DEFAULT 0,
+      thyroid_type TEXT,
+      has_asthma INTEGER DEFAULT 0,
+      has_epilepsy INTEGER DEFAULT 0,
+      has_arthritis INTEGER DEFAULT 0,
+      arthritis_type TEXT,
+      has_osteoporosis INTEGER DEFAULT 0,
+      has_fibromyalgia INTEGER DEFAULT 0,
+      mental_health TEXT DEFAULT 'none',
+      -- Nutrition
+      meals_per_day INTEGER DEFAULT 4,
       allergies TEXT DEFAULT '',
       dietary_restrictions TEXT DEFAULT '',
+      food_intolerances TEXT DEFAULT '',
+      supplement_use TEXT DEFAULT '',
+      caffeine_intake TEXT DEFAULT 'moderate',
+      smoking TEXT DEFAULT 'no',
+      alcohol TEXT DEFAULT 'none',
+      -- Timestamps
       updated_at TEXT DEFAULT (datetime('now')),
       FOREIGN KEY (user_id) REFERENCES users(id) ON DELETE CASCADE
     );
diff --git a/src/public/index.html b/src/public/index.html
index 8696e9d..578fd6a 100644
--- a/src/public/index.html
+++ b/src/public/index.html
@@ -3,7 +3,7 @@
 <head>
   <meta charset="UTF-8">
   <meta name="viewport" content="width=device-width, initial-scale=1.0">
-  <title>FitLife - Sağlık & Fitness</title>
+  <title>FitLife - Saglik & Fitness</title>
   <style>
     *, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }
 
@@ -19,6 +19,8 @@
       --red: #e74c3c;
       --orange: #f39c12;
       --blue: #3498db;
+      --yellow: #f1c40f;
+      --purple: #9b59b6;
       --shadow: 0 2px 12px rgba(0,0,0,0.1);
       --shadow-lg: 0 8px 30px rgba(0,0,0,0.12);
       --radius: 12px;
@@ -64,6 +66,8 @@
       font-size: 0.9rem;
       color: var(--gray-light);
     }
+
+    /* Buttons */
     .btn {
       padding: 8px 20px;
       border: none;
@@ -76,26 +80,13 @@
       align-items: center;
       gap: 6px;
     }
-    .btn-primary {
-      background: var(--green);
-      color: var(--white);
-    }
+    .btn-primary { background: var(--green); color: var(--white); }
     .btn-primary:hover { background: var(--green-dark); }
-    .btn-secondary {
-      background: var(--dark-light);
-      color: var(--white);
-    }
+    .btn-secondary { background: var(--dark-light); color: var(--white); }
     .btn-secondary:hover { background: var(--dark); }
-    .btn-danger {
-      background: var(--red);
-      color: var(--white);
-    }
+    .btn-danger { background: var(--red); color: var(--white); }
     .btn-danger:hover { opacity: 0.9; }
-    .btn-outline {
-      background: transparent;
-      color: var(--green);
-      border: 2px solid var(--green);
-    }
+    .btn-outline { background: transparent; color: var(--green); border: 2px solid var(--green); }
     .btn-outline:hover { background: var(--green); color: var(--white); }
     .btn-sm { padding: 6px 14px; font-size: 0.8rem; }
     .btn-lg { padding: 12px 32px; font-size: 1.05rem; }
@@ -164,11 +155,20 @@
       outline: none;
       border-color: var(--green);
     }
+    .form-group textarea {
+      resize: vertical;
+      min-height: 60px;
+    }
     .form-row {
       display: grid;
       grid-template-columns: 1fr 1fr;
       gap: 12px;
     }
+    .form-row-3 {
+      display: grid;
+      grid-template-columns: 1fr 1fr 1fr;
+      gap: 12px;
+    }
     .error-msg {
       color: var(--red);
       font-size: 0.85rem;
@@ -193,9 +193,174 @@
     }
     .link-text a:hover { text-decoration: underline; }
 
+    /* Radio group */
+    .radio-group {
+      display: flex;
+      gap: 12px;
+      flex-wrap: wrap;
+      margin-top: 4px;
+    }
+    .radio-group label {
+      display: flex;
+      align-items: center;
+      gap: 6px;
+      cursor: pointer;
+      padding: 8px 14px;
+      border: 2px solid var(--gray-light);
+      border-radius: 8px;
+      font-weight: 500;
+      font-size: 0.9rem;
+      transition: all 0.2s;
+    }
+    .radio-group label:hover {
+      border-color: var(--green);
+    }
+    .radio-group input[type="radio"] {
+      width: auto;
+      margin: 0;
+    }
+    .radio-group input[type="radio"]:checked + span {
+      color: var(--green-dark);
+      font-weight: 600;
+    }
+    .radio-group label:has(input:checked) {
+      border-color: var(--green);
+      background: rgba(46, 204, 113, 0.05);
+    }
+    .radio-desc {
+      font-size: 0.75rem;
+      color: var(--gray);
+      display: block;
+    }
+
+    /* Checkbox group */
+    .checkbox-group {
+      display: flex;
+      gap: 10px;
+      flex-wrap: wrap;
+      margin-top: 4px;
+    }
+    .checkbox-group label {
+      display: flex;
+      align-items: center;
+      gap: 6px;
+      cursor: pointer;
+      padding: 6px 12px;
+      border: 2px solid var(--gray-light);
+      border-radius: 8px;
+      font-weight: 500;
+      font-size: 0.85rem;
+      transition: all 0.2s;
+    }
+    .checkbox-group label:hover {
+      border-color: var(--green);
+    }
+    .checkbox-group input[type="checkbox"] {
+      width: auto;
+      margin: 0;
+    }
+    .checkbox-group label:has(input:checked) {
+      border-color: var(--green);
+      background: rgba(46, 204, 113, 0.05);
+    }
+
+    /* Toggle switch */
+    .toggle-switch {
+      display: flex;
+      align-items: center;
+      gap: 10px;
+      cursor: pointer;
+      margin-top: 4px;
+    }
+    .toggle-switch input { display: none; }
+    .toggle-slider {
+      width: 48px;
+      height: 26px;
+      background: var(--gray-light);
+      border-radius: 26px;
+      position: relative;
+      transition: background 0.2s;
+      flex-shrink: 0;
+    }
+    .toggle-slider::after {
+      content: '';
+      position: absolute;
+      width: 20px;
+      height: 20px;
+      background: var(--white);
+      border-radius: 50%;
+      top: 3px;
+      left: 3px;
+      transition: left 0.2s;
+    }
+    .toggle-switch input:checked + .toggle-slider {
+      background: var(--green);
+    }
+    .toggle-switch input:checked + .toggle-slider::after {
+      left: 25px;
+    }
+
+    /* Location cards */
+    .location-cards {
+      display: grid;
+      grid-template-columns: repeat(3, 1fr);
+      gap: 12px;
+      margin-top: 8px;
+    }
+    .location-card {
+      border: 2px solid var(--gray-light);
+      border-radius: var(--radius);
+      padding: 20px 14px;
+      text-align: center;
+      cursor: pointer;
+      transition: all 0.2s;
+    }
+    .location-card:hover {
+      border-color: var(--green);
+    }
+    .location-card.selected {
+      border-color: var(--green);
+      background: rgba(46, 204, 113, 0.07);
+    }
+    .location-card .loc-icon {
+      font-size: 2rem;
+      margin-bottom: 8px;
+    }
+    .location-card .loc-title {
+      font-weight: 700;
+      font-size: 1rem;
+      margin-bottom: 4px;
+    }
+    .location-card .loc-desc {
+      font-size: 0.8rem;
+      color: var(--gray);
+    }
+
+    /* Medical toggle row */
+    .medical-toggle-row {
+      display: flex;
+      align-items: center;
+      justify-content: space-between;
+      padding: 12px 0;
+      border-bottom: 1px solid var(--light);
+    }
+    .medical-toggle-row:last-child { border-bottom: none; }
+    .medical-toggle-row .med-label {
+      font-weight: 600;
+      font-size: 0.9rem;
+    }
+    .medical-detail-fields {
+      padding: 12px 16px;
+      background: #fef9e7;
+      border: 1px solid #f9e79f;
+      border-radius: 8px;
+      margin-bottom: 12px;
+      transition: all 0.3s;
+    }
+
     /* Profile setup */
     .profile-setup {
-      max-width: 600px;
+      max-width: 700px;
       margin: 30px auto;
       background: var(--white);
       border-radius: var(--radius);
@@ -209,11 +374,33 @@
       color: var(--gray);
       margin-bottom: 24px;
     }
+
+    /* Progress bar */
+    .progress-bar-container {
+      width: 100%;
+      height: 8px;
+      background: var(--gray-light);
+      border-radius: 4px;
+      margin-bottom: 8px;
+      overflow: hidden;
+    }
+    .progress-bar-fill {
+      height: 100%;
+      background: var(--green);
+      border-radius: 4px;
+      transition: width 0.3s ease;
+    }
+    .step-label {
+      text-align: center;
+      font-size: 0.85rem;
+      color: var(--gray);
+      margin-bottom: 24px;
+    }
     .step-indicator {
       display: flex;
       justify-content: center;
       gap: 8px;
-      margin-bottom: 28px;
+      margin-bottom: 8px;
     }
     .step-dot {
       width: 12px;
@@ -222,18 +409,40 @@
       background: var(--gray-light);
       transition: background 0.2s;
     }
-    .step-dot.active {
-      background: var(--green);
-    }
-    .step-dot.done {
-      background: var(--green-dark);
-    }
+    .step-dot.active { background: var(--green); }
+    .step-dot.done { background: var(--green-dark); }
     .step-buttons {
       display: flex;
       justify-content: space-between;
       margin-top: 24px;
     }
 
+    /* Conditional fields container */
+    .cond-fields {
+      background: #fef9e7;
+      border: 1px solid #f9e79f;
+      border-radius: 8px;
+      padding: 16px;
+      margin-top: 12px;
+      transition: all 0.3s;
+    }
+    .cond-fields-blue {
+      background: #eaf2f8;
+      border: 1px solid #aed6f1;
+      border-radius: 8px;
+      padding: 16px;
+      margin-top: 12px;
+    }
+    .info-box {
+      background: #d5f5e3;
+      border-left: 4px solid var(--green);
+      border-radius: 8px;
+      padding: 14px 18px;
+      margin-top: 12px;
+      font-size: 0.9rem;
+      color: var(--green-dark);
+    }
+
     /* Dashboard */
     .dashboard-header {
       margin-bottom: 24px;
@@ -248,7 +457,7 @@
 
     .stats-grid {
       display: grid;
-      grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
+      grid-template-columns: repeat(auto-fit, minmax(180px, 1fr));
       gap: 16px;
       margin-bottom: 28px;
     }
@@ -260,7 +469,7 @@
       text-align: center;
     }
     .stat-card .stat-value {
-      font-size: 1.8rem;
+      font-size: 1.6rem;
       font-weight: 700;
       color: var(--green);
     }
@@ -269,6 +478,26 @@
       font-size: 0.85rem;
       margin-top: 4px;
     }
+    .stat-card .stat-sub {
+      font-size: 0.75rem;
+      color: var(--gray);
+      margin-top: 2px;
+    }
+
+    .badge {
+      display: inline-block;
+      padding: 2px 10px;
+      border-radius: 20px;
+      font-size: 0.7rem;
+      font-weight: 600;
+      text-transform: uppercase;
+    }
+    .badge-green { background: rgba(46,204,113,0.15); color: var(--green-dark); }
+    .badge-blue { background: rgba(52,152,219,0.15); color: var(--blue); }
+    .badge-orange { background: rgba(243,156,18,0.15); color: var(--orange); }
+    .badge-red { background: rgba(231,76,60,0.15); color: var(--red); }
+    .badge-purple { background: rgba(155,89,182,0.15); color: var(--purple); }
+    .badge-yellow { background: rgba(241,196,15,0.2); color: #d68910; }
 
     /* Tabs */
     .tabs {
@@ -299,6 +528,37 @@
       background: rgba(46, 204, 113, 0.05);
     }
 
+    /* Week selector */
+    .week-selector {
+      display: flex;
+      gap: 8px;
+      margin-bottom: 16px;
+      flex-wrap: wrap;
+      align-items: center;
+    }
+    .week-selector .label {
+      font-weight: 600;
+      color: var(--dark-light);
+      margin-right: 4px;
+    }
+    .week-btn {
+      padding: 8px 18px;
+      border: 2px solid var(--gray-light);
+      border-radius: 8px;
+      background: var(--white);
+      cursor: pointer;
+      font-size: 0.85rem;
+      font-weight: 600;
+      color: var(--dark-light);
+      transition: all 0.2s;
+    }
+    .week-btn:hover { border-color: var(--green); color: var(--green); }
+    .week-btn.active {
+      background: var(--green);
+      color: var(--white);
+      border-color: var(--green);
+    }
+
     /* Content cards */
     .content-card {
       background: var(--white);
@@ -314,6 +574,17 @@
       gap: 8px;
     }
 
+    /* Warning box */
+    .warning-box {
+      background: #fef9e7;
+      border-left: 4px solid var(--orange);
+      border-radius: 8px;
+      padding: 14px 18px;
+      margin-bottom: 16px;
+      font-size: 0.9rem;
+      color: #7d6608;
+    }
+
     /* Workout day card */
     .day-card {
       background: var(--white);
@@ -332,6 +603,15 @@
       cursor: pointer;
     }
     .day-header h3 { margin: 0; font-size: 1.05rem; }
+    .day-header .day-meta {
+      display: flex;
+      align-items: center;
+      gap: 8px;
+    }
+    .day-header .day-duration {
+      font-size: 0.8rem;
+      color: var(--gray-light);
+    }
     .day-header .badge {
       padding: 4px 12px;
       border-radius: 20px;
@@ -342,7 +622,9 @@
     .badge-strength { background: var(--red); }
     .badge-cardio { background: var(--orange); }
     .badge-rest { background: var(--blue); }
-    .badge-flexibility { background: #9b59b6; }
+    .badge-flexibility { background: var(--purple); }
+    .badge-active_recovery { background: #1abc9c; }
+    .badge-light_activity { background: #1abc9c; }
     .day-body {
       padding: 0;
       max-height: 0;
@@ -350,31 +632,131 @@
       transition: max-height 0.3s ease, padding 0.3s ease;
     }
     .day-body.open {
-      max-height: 2000px;
+      max-height: 8000px;
       padding: 16px 20px;
     }
-    .exercise-table {
-      width: 100%;
-      border-collapse: collapse;
+
+    /* Warmup/Cooldown section */
+    .routine-section {
+      background: var(--light);
+      border-radius: 8px;
+      padding: 14px;
+      margin-bottom: 14px;
     }
-    .exercise-table th {
-      text-align: left;
-      padding: 8px 10px;
-      border-bottom: 2px solid var(--light);
-      font-size: 0.8rem;
-      color: var(--gray);
-      text-transform: uppercase;
-    }
-    .exercise-table td {
-      padding: 10px;
-      border-bottom: 1px solid var(--light);
+    .routine-section h4 {
       font-size: 0.9rem;
+      margin-bottom: 10px;
+      color: var(--dark-light);
     }
-    .exercise-table tr:last-child td { border-bottom: none; }
-    .exercise-notes {
+    .routine-item {
+      display: flex;
+      justify-content: space-between;
+      align-items: center;
+      padding: 6px 0;
+      font-size: 0.85rem;
+      border-bottom: 1px solid rgba(0,0,0,0.05);
+    }
+    .routine-item:last-child { border-bottom: none; }
+    .routine-item .routine-name { font-weight: 500; }
+    .routine-item .routine-dur {
+      color: var(--green-dark);
+      font-weight: 600;
+      font-size: 0.8rem;
+    }
+
+    /* Exercise cards with GIF */
+    .exercise-card {
+      background: var(--light);
+      border-radius: 8px;
+      padding: 14px;
+      margin-bottom: 10px;
+      display: flex;
+      gap: 14px;
+      align-items: flex-start;
+    }
+    .exercise-card:last-child { margin-bottom: 0; }
+    .exercise-gif {
+      width: 200px;
+      height: 150px;
+      border-radius: 8px;
+      overflow: hidden;
+      background: #dfe6e9;
+      flex-shrink: 0;
+    }
+    .exercise-gif img {
+      width: 100%;
+      height: 100%;
+      object-fit: cover;
+      border-radius: 8px;
+    }
+    .gif-placeholder {
+      width: 100%;
+      height: 100%;
+      display: flex;
+      flex-direction: column;
+      align-items: center;
+      justify-content: center;
+      color: var(--gray);
+      font-size: 0.8rem;
+    }
+    .gif-placeholder .gif-icon {
+      font-size: 2rem;
+      margin-bottom: 4px;
+    }
+    .exercise-details { flex: 1; min-width: 0; }
+    .exercise-details .ex-name {
+      font-weight: 600;
+      font-size: 0.95rem;
+      margin-bottom: 6px;
+    }
+    .exercise-details .ex-meta {
+      display: flex;
+      gap: 8px;
+      flex-wrap: wrap;
+      font-size: 0.8rem;
+      margin-bottom: 6px;
+    }
+    .exercise-details .ex-tag {
+      padding: 2px 8px;
+      background: var(--white);
+      border-radius: 4px;
+      font-weight: 600;
+    }
+    .exercise-details .ex-muscle {
+      padding: 2px 8px;
+      background: rgba(46,204,113,0.12);
+      border-radius: 4px;
+      font-weight: 600;
+      color: var(--green-dark);
+      font-size: 0.75rem;
+    }
+    .exercise-details .ex-equipment {
+      padding: 2px 8px;
+      background: rgba(52,152,219,0.12);
+      border-radius: 4px;
+      font-weight: 600;
+      color: var(--blue);
+      font-size: 0.75rem;
+    }
+    .exercise-details .ex-instructions {
+      font-size: 0.8rem;
+      color: var(--dark-light);
+      margin-top: 6px;
+      padding-left: 16px;
+    }
+    .exercise-details .ex-instructions li {
+      margin-bottom: 2px;
+    }
+    .exercise-details .ex-notes {
       font-size: 0.8rem;
       color: var(--gray);
       font-style: italic;
+      margin-top: 4px;
+    }
+    .exercise-details .ex-alternatives {
+      font-size: 0.78rem;
+      color: var(--blue);
+      margin-top: 4px;
     }
 
     /* Meal plan */
@@ -426,7 +808,7 @@
     }
     .meal-macros {
       display: flex;
-      gap: 12px;
+      gap: 8px;
       flex-wrap: wrap;
       margin-bottom: 8px;
     }
@@ -440,6 +822,7 @@
     .macro-pro { background: #dfe6e9; color: var(--dark); }
     .macro-carb { background: #dfe6e9; color: var(--dark); }
     .macro-fat { background: #dfe6e9; color: var(--dark); }
+    .macro-fiber { background: #d5f5e3; color: var(--green-dark); }
     .meal-ingredients {
       font-size: 0.85rem;
       color: var(--dark-light);
@@ -449,10 +832,44 @@
       margin-right: 8px;
     }
 
-    /* Shopping list */
-    .shopping-category {
-      margin-bottom: 20px;
+    /* Body metrics card */
+    .metrics-card {
+      display: grid;
+      grid-template-columns: repeat(auto-fit, minmax(140px, 1fr));
+      gap: 12px;
+      margin-bottom: 16px;
     }
+    .metric-item {
+      text-align: center;
+      padding: 12px;
+      background: var(--light);
+      border-radius: 8px;
+    }
+    .metric-item .metric-value {
+      font-size: 1.3rem;
+      font-weight: 700;
+      color: var(--dark);
+    }
+    .metric-item .metric-label {
+      font-size: 0.8rem;
+      color: var(--gray);
+    }
+
+    /* Supplement card */
+    .supplement-item {
+      display: flex;
+      justify-content: space-between;
+      align-items: flex-start;
+      padding: 10px 0;
+      border-bottom: 1px solid var(--light);
+    }
+    .supplement-item:last-child { border-bottom: none; }
+    .supplement-name { font-weight: 600; }
+    .supplement-dosage { font-size: 0.85rem; color: var(--gray); }
+    .supplement-reason { font-size: 0.8rem; color: var(--green-dark); }
+
+    /* Shopping list */
+    .shopping-category { margin-bottom: 20px; }
     .shopping-category h4 {
       font-size: 1rem;
       margin-bottom: 10px;
@@ -515,7 +932,7 @@
 
     /* Print styles */
     @media print {
-      .navbar, .tabs, .btn, .step-indicator, .step-buttons { display: none !important; }
+      .navbar, .tabs, .btn, .step-indicator, .step-buttons, .week-selector, .toggle-switch { display: none !important; }
       .day-body, .meal-day-body { max-height: none !important; padding: 16px 20px !important; }
       .content-card, .day-card, .meal-day-card { box-shadow: none; break-inside: avoid; }
       body { background: white; }
@@ -524,18 +941,27 @@
     /* Responsive */
     @media (max-width: 768px) {
       .form-row { grid-template-columns: 1fr; }
+      .form-row-3 { grid-template-columns: 1fr; }
       .stats-grid { grid-template-columns: 1fr 1fr; }
       .auth-card { padding: 24px; }
       .profile-setup { padding: 24px; margin: 16px; }
       .container { padding: 12px; }
       .tabs { border-radius: 8px; }
       .tab-btn { padding: 10px 12px; font-size: 0.8rem; }
-      .exercise-table { font-size: 0.8rem; }
-      .exercise-table th, .exercise-table td { padding: 6px 4px; }
+      .radio-group { flex-direction: column; gap: 8px; }
+      .metrics-card { grid-template-columns: 1fr 1fr; }
+      .location-cards { grid-template-columns: 1fr; }
+      .exercise-card { flex-direction: column; }
+      .exercise-gif { width: 100%; height: 180px; }
+      .checkbox-group { gap: 6px; }
     }
+
     @media (max-width: 480px) {
       .stats-grid { grid-template-columns: 1fr; }
       .meal-macros { gap: 6px; }
+      .week-selector { gap: 4px; }
+      .week-btn { padding: 6px 12px; font-size: 0.8rem; }
+      .exercise-gif { height: 140px; }
     }
 
     .hidden { display: none !important; }
@@ -545,7 +971,7 @@
 
 <!-- Navbar -->
 <nav class="navbar" id="navbar">
-  <div class="brand">FitLife <span>Saglik & Fitness</span></div>
+  <div class="brand">FitLife <span>Saglik &amp; Fitness</span></div>
   <div class="user-info" id="navUserInfo" style="display:none;">
     <span class="user-name" id="navUserName"></span>
     <button class="btn btn-sm btn-danger" onclick="logout()">Cikis</button>
@@ -603,67 +1029,126 @@
   <div class="profile-setup">
     <h2>Profil Bilgileri</h2>
     <p class="subtitle">Size ozel program icin bilgilerinizi girin</p>
+
+    <div class="progress-bar-container">
+      <div class="progress-bar-fill" id="progressBarFill" style="width:14.3%;"></div>
+    </div>
     <div class="step-indicator" id="stepIndicator">
       <div class="step-dot active" data-step="1"></div>
       <div class="step-dot" data-step="2"></div>
       <div class="step-dot" data-step="3"></div>
+      <div class="step-dot" data-step="4"></div>
+      <div class="step-dot" data-step="5"></div>
+      <div class="step-dot" data-step="6"></div>
+      <div class="step-dot" data-step="7"></div>
     </div>
+    <div class="step-label" id="stepLabel">Adim 1/7 - Temel Bilgiler</div>
     <div id="profileError" class="error-msg" style="display:none;"></div>
 
-    <!-- Step 1: Physical -->
+    <!-- Step 1: Temel Bilgiler -->
     <div id="profileStep1">
       <div class="form-row">
         <div class="form-group">
           <label>Yas</label>
-          <input type="number" id="profAge" min="14" max="80" required placeholder="25">
+          <input type="number" id="profAge" min="15" max="80" required placeholder="25">
         </div>
         <div class="form-group">
           <label>Cinsiyet</label>
-          <select id="profGender" required>
-            <option value="">Seciniz</option>
-            <option value="male">Erkek</option>
-            <option value="female">Kadin</option>
-          </select>
+          <div class="radio-group">
+            <label>
+              <input type="radio" name="profGender" value="male">
+              <span>Erkek</span>
+            </label>
+            <label>
+              <input type="radio" name="profGender" value="female">
+              <span>Kadin</span>
+            </label>
+          </div>
         </div>
       </div>
       <div class="form-row">
         <div class="form-group">
           <label>Boy (cm)</label>
-          <input type="number" id="profHeight" min="120" max="220" required placeholder="175">
+          <input type="number" id="profHeight" min="100" max="250" required placeholder="175">
         </div>
         <div class="form-group">
           <label>Kilo (kg)</label>
-          <input type="number" id="profWeight" min="30" max="250" step="0.1" required placeholder="75">
+          <input type="number" id="profWeight" min="30" max="300" step="0.1" required placeholder="75">
         </div>
       </div>
+      <div class="form-group">
+        <label>Hedef Kilo (kg)</label>
+        <input type="number" id="profTargetWeight" min="30" max="300" step="0.1" placeholder="70">
+      </div>
       <div class="step-buttons">
         <span></span>
         <button class="btn btn-primary" onclick="profileNextStep(2)">Devam Et</button>
       </div>
     </div>
 
-    <!-- Step 2: Goals -->
+    <!-- Step 2: Vucut Olculeri (opsiyonel) -->
     <div id="profileStep2" class="hidden">
-      <div class="form-group">
-        <label>Hedefiniz</label>
-        <select id="profGoal" required>
-          <option value="">Seciniz</option>
-          <option value="lose_weight">Kilo Vermek</option>
-          <option value="gain_weight">Kilo Almak</option>
-          <option value="build_muscle">Kas Gelistirmek</option>
-          <option value="maintain">Formu Korumak</option>
-        </select>
+      <p style="color:var(--gray);font-size:0.85rem;margin-bottom:16px;">Bu adim opsiyoneldir. Daha hassas hesaplama icin doldurun.</p>
+      <div class="form-row">
+        <div class="form-group">
+          <label>Vucut Yag Orani (%)</label>
+          <input type="number" id="profBodyFat" min="3" max="60" step="0.1" placeholder="orn: 20">
+        </div>
+        <div class="form-group">
+          <label>Bel Cevresi (cm)</label>
+          <input type="number" id="profWaist" min="40" max="200" step="0.1" placeholder="orn: 80">
+        </div>
+      </div>
+      <div class="form-row">
+        <div class="form-group">
+          <label>Kalca Cevresi (cm)</label>
+          <input type="number" id="profHip" min="50" max="200" step="0.1" placeholder="orn: 95">
+        </div>
+        <div class="form-group">
+          <label>Boyun Cevresi (cm)</label>
+          <input type="number" id="profNeck" min="20" max="60" step="0.1" placeholder="orn: 38">
+        </div>
+      </div>
+      <div class="form-row">
+        <div class="form-group">
+          <label>Bilek Cevresi (cm)</label>
+          <input type="number" id="profWrist" min="10" max="30" step="0.1" placeholder="orn: 17">
+        </div>
+        <div class="form-group">
+          <label>Gogus Cevresi (cm)</label>
+          <input type="number" id="profChest" min="50" max="200" step="0.1" placeholder="orn: 95">
+        </div>
+      </div>
+      <div class="form-row">
+        <div class="form-group">
+          <label>Kol Cevresi (cm)</label>
+          <input type="number" id="profArm" min="15" max="60" step="0.1" placeholder="orn: 32">
+        </div>
+        <div class="form-group">
+          <label>Uyluk Cevresi (cm)</label>
+          <input type="number" id="profThigh" min="30" max="100" step="0.1" placeholder="orn: 55">
+        </div>
       </div>
       <div class="form-group">
-        <label>Aktivite Seviyesi</label>
-        <select id="profActivity" required>
-          <option value="">Seciniz</option>
-          <option value="sedentary">Hareketsiz (Masa basi is)</option>
-          <option value="light">Hafif (Haftada 1-2 gun)</option>
-          <option value="moderate">Orta (Haftada 3-5 gun)</option>
-          <option value="active">Aktif (Haftada 6-7 gun)</option>
-          <option value="very_active">Cok Aktif (Gunde 2 antrenman)</option>
-        </select>
+        <label>Baldir Cevresi (cm)</label>
+        <input type="number" id="profCalf" min="20" max="60" step="0.1" placeholder="orn: 37">
+      </div>
+      <div class="form-group">
+        <label>Vucut Tipi</label>
+        <div class="radio-group">
+          <label>
+            <input type="radio" name="bodyType" value="ectomorph">
+            <span>Ectomorph<span class="radio-desc">Ince yapili, zor kilo alir</span></span>
+          </label>
+          <label>
+            <input type="radio" name="bodyType" value="mesomorph">
+            <span>Mesomorph<span class="radio-desc">Atletik yapili, kolay kas yapar</span></span>
+          </label>
+          <label>
+            <input type="radio" name="bodyType" value="endomorph">
+            <span>Endomorph<span class="radio-desc">Genis yapili, kolay kilo alir</span></span>
+          </label>
+        </div>
       </div>
       <div class="step-buttons">
         <button class="btn btn-secondary" onclick="profileNextStep(1)">Geri</button>
@@ -671,32 +1156,680 @@
       </div>
     </div>
 
-    <!-- Step 3: Location & Diet -->
+    <!-- Step 3: Yasam Tarzi -->
     <div id="profileStep3" class="hidden">
+      <div class="form-group">
+        <label>Hedef</label>
+        <div class="radio-group">
+          <label>
+            <input type="radio" name="profGoal" value="lose_weight">
+            <span>Kilo Vermek</span>
+          </label>
+          <label>
+            <input type="radio" name="profGoal" value="gain_weight">
+            <span>Kilo Almak</span>
+          </label>
+          <label>
+            <input type="radio" name="profGoal" value="build_muscle">
+            <span>Kas Gelistirmek</span>
+          </label>
+          <label>
+            <input type="radio" name="profGoal" value="maintain">
+            <span>Formu Korumak</span>
+          </label>
+        </div>
+      </div>
+      <div class="form-group">
+        <label>Aktivite Seviyesi</label>
+        <div class="radio-group">
+          <label>
+            <input type="radio" name="profActivity" value="sedentary">
+            <span>Hareketsiz<span class="radio-desc">Masa basi is, az hareket</span></span>
+          </label>
+          <label>
+            <input type="radio" name="profActivity" value="light">
+            <span>Hafif<span class="radio-desc">Haftada 1-2 gun hafif egzersiz</span></span>
+          </label>
+          <label>
+            <input type="radio" name="profActivity" value="moderate">
+            <span>Orta<span class="radio-desc">Haftada 3-5 gun egzersiz</span></span>
+          </label>
+          <label>
+            <input type="radio" name="profActivity" value="active">
+            <span>Aktif<span class="radio-desc">Haftada 6-7 gun egzersiz</span></span>
+          </label>
+          <label>
+            <input type="radio" name="profActivity" value="very_active">
+            <span>Cok Aktif<span class="radio-desc">Gunde 2 antrenman veya agir fiziksel is</span></span>
+          </label>
+        </div>
+      </div>
       <div class="form-row">
         <div class="form-group">
-          <label>Ulke</label>
-          <select id="profCountry">
-            <option value="Turkey">Turkiye</option>
-            <option value="USA">ABD</option>
-            <option value="Other">Diger</option>
+          <label>Is Turu</label>
+          <select id="profJobType">
+            <option value="">Seciniz</option>
+            <option value="desk">Masa Basi</option>
+            <option value="standing">Ayakta</option>
+            <option value="physical">Fiziksel</option>
+            <option value="mixed">Karisik</option>
           </select>
         </div>
         <div class="form-group">
-          <label>Sehir</label>
-          <input type="text" id="profCity" placeholder="Istanbul">
+          <label>Gunluk Uyku Saati</label>
+          <input type="number" id="profSleep" min="3" max="12" step="0.5" placeholder="7">
         </div>
       </div>
-      <div class="form-group">
-        <label>Alerjiler (varsa)</label>
-        <input type="text" id="profAllergies" placeholder="ornek: fistik, gluten">
+      <div class="form-row">
+        <div class="form-group">
+          <label>Uyku Kalitesi</label>
+          <div class="radio-group">
+            <label>
+              <input type="radio" name="sleepQuality" value="poor">
+              <span>Kotu</span>
+            </label>
+            <label>
+              <input type="radio" name="sleepQuality" value="moderate">
+              <span>Orta</span>
+            </label>
+            <label>
+              <input type="radio" name="sleepQuality" value="good">
+              <span>Iyi</span>
+            </label>
+          </div>
+        </div>
+        <div class="form-group">
+          <label>Gunluk Su Tuketimi (litre)</label>
+          <input type="number" id="profWater" min="0" max="10" step="0.1" placeholder="2.0">
+        </div>
       </div>
-      <div class="form-group">
-        <label>Diyet Kisitlamalari (varsa)</label>
-        <input type="text" id="profDiet" placeholder="ornek: vejetaryen, vegan">
+      <div class="form-row">
+        <div class="form-group">
+          <label>Stres Seviyesi</label>
+          <div class="radio-group">
+            <label>
+              <input type="radio" name="stressLevel" value="low">
+              <span>Dusuk</span>
+            </label>
+            <label>
+              <input type="radio" name="stressLevel" value="medium">
+              <span>Orta</span>
+            </label>
+            <label>
+              <input type="radio" name="stressLevel" value="high">
+              <span>Yuksek</span>
+            </label>
+          </div>
+        </div>
+        <div class="form-group">
+          <label>Tahmini Gunluk Adim Sayisi</label>
+          <input type="number" id="profDailySteps" min="0" max="50000" step="500" placeholder="5000">
+        </div>
       </div>
       <div class="step-buttons">
         <button class="btn btn-secondary" onclick="profileNextStep(2)">Geri</button>
+        <button class="btn btn-primary" onclick="profileNextStep(4)">Devam Et</button>
+      </div>
+    </div>
+
+    <!-- Step 4: Antrenman Tercihleri -->
+    <div id="profileStep4" class="hidden">
+      <div class="form-group">
+        <label>Antrenman Yeri</label>
+        <div class="location-cards">
+          <div class="location-card" data-value="gym" onclick="selectLocation('gym')">
+            <div class="loc-icon">&#127947;&#65039;</div>
+            <div class="loc-title">Spor Salonu</div>
+            <div class="loc-desc">Tam ekipman erisimi</div>
+          </div>
+          <div class="location-card" data-value="home" onclick="selectLocation('home')">
+            <div class="loc-icon">&#127968;</div>
+            <div class="loc-title">Ev</div>
+            <div class="loc-desc">Sinirli ekipman</div>
+          </div>
+          <div class="location-card" data-value="none" onclick="selectLocation('none')">
+            <div class="loc-icon">&#10060;</div>
+            <div class="loc-title">Egzersiz Yapamiyorum</div>
+            <div class="loc-desc">Saglik/hareket kisitlamasi</div>
+          </div>
+        </div>
+        <input type="hidden" id="profWorkoutLocation" value="">
+      </div>
+
+      <!-- Gym fields -->
+      <div id="gymFields" class="hidden">
+        <div class="form-row">
+          <div class="form-group">
+            <label>Antrenman Deneyimi</label>
+            <select id="profExperience">
+              <option value="">Seciniz</option>
+              <option value="beginner">Baslangic</option>
+              <option value="intermediate">Orta Seviye</option>
+              <option value="advanced">Ileri Seviye</option>
+            </select>
+          </div>
+          <div class="form-group">
+            <label>Haftada Antrenman Gunu</label>
+            <input type="number" id="profWorkoutDays" min="1" max="7" placeholder="4">
+          </div>
+        </div>
+        <div class="form-row">
+          <div class="form-group">
+            <label>Antrenman Suresi (dakika)</label>
+            <input type="number" id="profWorkoutDuration" min="15" max="180" placeholder="60">
+          </div>
+          <div class="form-group">
+            <label>Fitness Hedefi</label>
+            <select id="profFitnessGoal">
+              <option value="">Seciniz</option>
+              <option value="strength">Kuvvet</option>
+              <option value="hypertrophy">Kas Buyumesi</option>
+              <option value="endurance">Dayaniklilik</option>
+              <option value="general">Genel Fitness</option>
+            </select>
+          </div>
+        </div>
+        <div class="form-group">
+          <label>Kardiyo Tercihi</label>
+          <select id="profCardioPreference">
+            <option value="">Seciniz</option>
+            <option value="running">Kosma</option>
+            <option value="cycling">Bisiklet</option>
+            <option value="swimming">Yuzme</option>
+            <option value="rowing">Kure</option>
+            <option value="elliptical">Eliptik</option>
+            <option value="none">Kardiyo Yapmak Istemiyorum</option>
+          </select>
+        </div>
+      </div>
+
+      <!-- Home fields -->
+      <div id="homeFields" class="hidden">
+        <div class="form-row">
+          <div class="form-group">
+            <label>Antrenman Deneyimi</label>
+            <select id="profExperienceHome">
+              <option value="">Seciniz</option>
+              <option value="beginner">Baslangic</option>
+              <option value="intermediate">Orta Seviye</option>
+              <option value="advanced">Ileri Seviye</option>
+            </select>
+          </div>
+          <div class="form-group">
+            <label>Haftada Antrenman Gunu</label>
+            <input type="number" id="profWorkoutDaysHome" min="1" max="7" placeholder="3">
+          </div>
+        </div>
+        <div class="form-group">
+          <label>Antrenman Suresi (dakika)</label>
+          <input type="number" id="profWorkoutDurationHome" min="15" max="120" placeholder="45">
+        </div>
+        <div class="form-group">
+          <label>Ekipmaniniz var mi?</label>
+          <label class="toggle-switch">
+            <input type="checkbox" id="profHasEquipment" onchange="toggleEquipmentFields()">
+            <div class="toggle-slider"></div>
+            <span style="font-weight:500;">Evet, ekipmanim var</span>
+          </label>
+        </div>
+        <div id="equipmentFields" class="hidden">
+          <div class="form-group">
+            <label>Mevcut Ekipmanlar</label>
+            <div class="checkbox-group">
+              <label><input type="checkbox" name="equipment" value="dumbbells"><span>Dambil</span></label>
+              <label><input type="checkbox" name="equipment" value="resistance_bands"><span>Direnk Bandi</span></label>
+              <label><input type="checkbox" name="equipment" value="pull_up_bar"><span>Baris</span></label>
+              <label><input type="checkbox" name="equipment" value="yoga_mat"><span>Yoga Mati</span></label>
+              <label><input type="checkbox" name="equipment" value="kettlebell"><span>Kettlebell</span></label>
+              <label><input type="checkbox" name="equipment" value="jump_rope"><span>Atlama Ipi</span></label>
+            </div>
+          </div>
+        </div>
+      </div>
+
+      <!-- None fields -->
+      <div id="noneFields" class="hidden">
+        <div class="info-box">
+          Saglik profilinize gore size uygun hafif gunluk aktivite plani olusturacagiz. Yuruyus, nefes egzersizleri ve hafif esneme hareketleri icerebilir.
+        </div>
+      </div>
+
+      <div class="step-buttons">
+        <button class="btn btn-secondary" onclick="profileNextStep(3)">Geri</button>
+        <button class="btn btn-primary" onclick="profileNextStep(5)">Devam Et</button>
+      </div>
+    </div>
+
+    <!-- Step 5: Sakatlik & Engellilik -->
+    <div id="profileStep5" class="hidden">
+      <!-- Injury -->
+      <div class="form-group">
+        <label>Sakatlik var mi?</label>
+        <label class="toggle-switch">
+          <input type="checkbox" id="profHasInjury" onchange="toggleInjuryFields()">
+          <div class="toggle-slider"></div>
+          <span style="font-weight:500;">Evet, sakatligim var</span>
+        </label>
+      </div>
+      <div id="injuryFields" class="cond-fields hidden">
+        <div class="form-row">
+          <div class="form-group">
+            <label>Sakatlik Bolgesi</label>
+            <select id="profInjuryArea">
+              <option value="none">Seciniz</option>
+              <option value="knee">Diz</option>
+              <option value="back">Sirt / Bel</option>
+              <option value="shoulder">Omuz</option>
+              <option value="elbow">Dirsek</option>
+              <option value="wrist">Bilek</option>
+              <option value="ankle">Ayak Bilegi</option>
+              <option value="hip">Kalca</option>
+              <option value="neck">Boyun</option>
+            </select>
+          </div>
+          <div class="form-group">
+            <label>Sakatlik Siddeti</label>
+            <div class="radio-group">
+              <label>
+                <input type="radio" name="injurySeverity" value="mild">
+                <span>Hafif</span>
+              </label>
+              <label>
+                <input type="radio" name="injurySeverity" value="moderate">
+                <span>Orta</span>
+              </label>
+              <label>
+                <input type="radio" name="injurySeverity" value="severe">
+                <span>Agir</span>
+              </label>
+            </div>
+          </div>
+        </div>
+        <div class="form-group">
+          <label>Sakatlik Notlari</label>
+          <textarea id="profInjuryNotes" placeholder="Sakatliginiz hakkinda ek bilgi..."></textarea>
+        </div>
+      </div>
+
+      <!-- Disability -->
+      <div class="form-group" style="margin-top:20px;">
+        <label>Engellilik durumu var mi?</label>
+        <label class="toggle-switch">
+          <input type="checkbox" id="profHasDisability" onchange="toggleDisabilityFields()">
+          <div class="toggle-slider"></div>
+          <span style="font-weight:500;">Evet, engellilik durumum var</span>
+        </label>
+      </div>
+      <div id="disabilityFields" class="cond-fields-blue hidden">
+        <div class="form-group">
+          <label>Engellilik Turu</label>
+          <div class="radio-group">
+            <label>
+              <input type="radio" name="disabilityType" value="visual">
+              <span>Gorme</span>
+            </label>
+            <label>
+              <input type="radio" name="disabilityType" value="hearing">
+              <span>Isitme</span>
+            </label>
+            <label>
+              <input type="radio" name="disabilityType" value="motor">
+              <span>Motor</span>
+            </label>
+            <label>
+              <input type="radio" name="disabilityType" value="cognitive">
+              <span>Bilissel</span>
+            </label>
+            <label>
+              <input type="radio" name="disabilityType" value="multiple">
+              <span>Birden Fazla</span>
+            </label>
+          </div>
+        </div>
+        <div class="form-group">
+          <label>Detaylar</label>
+          <textarea id="profDisabilityDetails" placeholder="Engellilik durumunuz hakkinda detay..."></textarea>
+        </div>
+        <div class="form-group">
+          <label>Hareket Kabiliyeti</label>
+          <div class="radio-group">
+            <label>
+              <input type="radio" name="mobilityLevel" value="full">
+              <span>Tam</span>
+            </label>
+            <label>
+              <input type="radio" name="mobilityLevel" value="limited_upper">
+              <span>Ust Vucut Sinirli</span>
+            </label>
+            <label>
+              <input type="radio" name="mobilityLevel" value="limited_lower">
+              <span>Alt Vucut Sinirli</span>
+            </label>
+            <label>
+              <input type="radio" name="mobilityLevel" value="limited_both">
+              <span>Her Iki Taraf Sinirli</span>
+            </label>
+            <label>
+              <input type="radio" name="mobilityLevel" value="wheelchair">
+              <span>Tekerlekli Sandalye</span>
+            </label>
+            <label>
+              <input type="radio" name="mobilityLevel" value="bedbound">
+              <span>Yatak Bagimlisi</span>
+            </label>
+          </div>
+        </div>
+        <div class="form-row">
+          <div class="form-group">
+            <label>Tekerlekli sandalye kullaniyor musunuz?</label>
+            <label class="toggle-switch">
+              <input type="checkbox" id="profUsesWheelchair">
+              <div class="toggle-slider"></div>
+              <span style="font-weight:500;">Evet</span>
+            </label>
+          </div>
+          <div class="form-group">
+            <label>Protez kullaniyor musunuz?</label>
+            <label class="toggle-switch">
+              <input type="checkbox" id="profHasProsthetic" onchange="toggleProstheticFields()">
+              <div class="toggle-slider"></div>
+              <span style="font-weight:500;">Evet</span>
+            </label>
+          </div>
+        </div>
+        <div id="prostheticFields" class="hidden">
+          <div class="form-group">
+            <label>Protez Bolgesi</label>
+            <input type="text" id="profProstheticArea" placeholder="orn: Sol bacak, sag kol">
+          </div>
+        </div>
+      </div>
+
+      <div class="step-buttons">
+        <button class="btn btn-secondary" onclick="profileNextStep(4)">Geri</button>
+        <button class="btn btn-primary" onclick="profileNextStep(6)">Devam Et</button>
+      </div>
+    </div>
+
+    <!-- Step 6: Tibbi Gecmis -->
+    <div id="profileStep6" class="hidden">
+      <p style="color:var(--gray);font-size:0.85rem;margin-bottom:16px;">Saglik durumunuz program olusturmada dikkate alinir. Bu bilgiler gizli tutulur.</p>
+
+      <!-- Condition toggles -->
+      <div class="form-group">
+        <label style="margin-bottom:12px;">Kronik Hastaliklar</label>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Kalp Hastaligi</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHeartCondition" onchange="toggleMedField('heartDetail')">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+        <div id="heartDetail" class="medical-detail-fields hidden">
+          <div class="form-group" style="margin-bottom:0;">
+            <label>Kalp Hastaligi Detayi</label>
+            <input type="text" id="profHeartConditionDetails" placeholder="orn: Kapak yetersizligi, aritmi...">
+          </div>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Diyabet</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasDiabetes" onchange="toggleMedField('diabetesDetail')">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+        <div id="diabetesDetail" class="medical-detail-fields hidden">
+          <div class="form-group" style="margin-bottom:0;">
+            <label>Diyabet Turu</label>
+            <div class="radio-group">
+              <label><input type="radio" name="diabetesType" value="type1"><span>Tip 1</span></label>
+              <label><input type="radio" name="diabetesType" value="type2"><span>Tip 2</span></label>
+              <label><input type="radio" name="diabetesType" value="gestational"><span>Gestasyonel</span></label>
+            </div>
+          </div>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Tiroid</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasThyroid" onchange="toggleMedField('thyroidDetail')">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+        <div id="thyroidDetail" class="medical-detail-fields hidden">
+          <div class="form-group" style="margin-bottom:0;">
+            <label>Tiroid Turu</label>
+            <div class="radio-group">
+              <label><input type="radio" name="thyroidType" value="hypo"><span>Hipotiroid</span></label>
+              <label><input type="radio" name="thyroidType" value="hyper"><span>Hipertiroid</span></label>
+            </div>
+          </div>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Astim</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasAsthma">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Epilepsi</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasEpilepsy">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Artrit (Eklem Iltihaplanmasi)</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasArthritis" onchange="toggleMedField('arthritisDetail')">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+        <div id="arthritisDetail" class="medical-detail-fields hidden">
+          <div class="form-group" style="margin-bottom:0;">
+            <label>Artrit Turu</label>
+            <div class="radio-group">
+              <label><input type="radio" name="arthritisType" value="rheumatoid"><span>Romatoid</span></label>
+              <label><input type="radio" name="arthritisType" value="osteo"><span>Osteoartrit</span></label>
+              <label><input type="radio" name="arthritisType" value="psoriatic"><span>Psoriatik</span></label>
+            </div>
+          </div>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Osteoporoz</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasOsteoporosis">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+
+        <div class="medical-toggle-row">
+          <span class="med-label">Fibromiyalji</span>
+          <label class="toggle-switch" style="margin:0;">
+            <input type="checkbox" id="profHasFibromyalgia">
+            <div class="toggle-slider"></div>
+          </label>
+        </div>
+      </div>
+
+      <!-- Blood & vitals -->
+      <div class="form-row">
+        <div class="form-group">
+          <label>Kan Grubu</label>
+          <select id="profBloodType">
+            <option value="">Seciniz</option>
+            <option value="A+">A Rh+</option>
+            <option value="A-">A Rh-</option>
+            <option value="B+">B Rh+</option>
+            <option value="B-">B Rh-</option>
+            <option value="AB+">AB Rh+</option>
+            <option value="AB-">AB Rh-</option>
+            <option value="O+">0 Rh+</option>
+            <option value="O-">0 Rh-</option>
+          </select>
+        </div>
+        <div class="form-group">
+          <label>Tansiyon</label>
+          <select id="profBloodPressure">
+            <option value="">Seciniz</option>
+            <option value="normal">Normal</option>
+            <option value="low">Dusuk</option>
+            <option value="elevated">Yukselmis</option>
+            <option value="high">Yuksek</option>
+          </select>
+        </div>
+      </div>
+      <div class="form-row">
+        <div class="form-group">
+          <label>Kan Sekeri</label>
+          <select id="profBloodSugar">
+            <option value="">Seciniz</option>
+            <option value="normal">Normal</option>
+            <option value="low">Dusuk</option>
+            <option value="pre_diabetic">Pre-diyabetik</option>
+            <option value="high">Yuksek</option>
+          </select>
+        </div>
+        <div class="form-group">
+          <label>Kolesterol</label>
+          <select id="profCholesterol">
+            <option value="">Seciniz</option>
+            <option value="normal">Normal</option>
+            <option value="borderline">Sinirda</option>
+            <option value="high">Yuksek</option>
+          </select>
+        </div>
+      </div>
+      <div class="form-group">
+        <label>Ruh Sagligi</label>
+        <select id="profMentalHealth">
+          <option value="none">Yok</option>
+          <option value="anxiety">Anksiyete</option>
+          <option value="depression">Depresyon</option>
+          <option value="both">Her Ikisi</option>
+          <option value="other">Diger</option>
+        </select>
+      </div>
+
+      <!-- Text fields -->
+      <div class="form-group">
+        <label>Diger Saglik Sorunlari</label>
+        <textarea id="profHealthConditions" placeholder="Varsa diger saglik sorunlariniz..."></textarea>
+      </div>
+      <div class="form-group">
+        <label>Kronik Hastaliklar (Diger)</label>
+        <textarea id="profChronicDiseases" placeholder="Yukaridakiler haricinde varsa..."></textarea>
+      </div>
+      <div class="form-group">
+        <label>Kullanilan Ilaclar</label>
+        <textarea id="profMedications" placeholder="Duzeni olarak kullandiginiz ilaclar..."></textarea>
+      </div>
+      <div class="form-group">
+        <label>Gecmis Ameliyatlar</label>
+        <textarea id="profSurgeries" placeholder="Gecirdiginiz ameliyatlar..."></textarea>
+      </div>
+
+      <div class="step-buttons">
+        <button class="btn btn-secondary" onclick="profileNextStep(5)">Geri</button>
+        <button class="btn btn-primary" onclick="profileNextStep(7)">Devam Et</button>
+      </div>
+    </div>
+
+    <!-- Step 7: Beslenme Tercihleri -->
+    <div id="profileStep7" class="hidden">
+      <div class="form-group">
+        <label>Gunluk Ogun Sayisi: <span id="mealsValue">5</span></label>
+        <input type="range" id="profMeals" min="2" max="8" value="5" style="width:100%;" oninput="document.getElementById('mealsValue').textContent=this.value">
+      </div>
+
+      <div class="form-group">
+        <label>Alerjiler</label>
+        <div class="checkbox-group">
+          <label><input type="checkbox" name="allergy" value="gluten"><span>Gluten</span></label>
+          <label><input type="checkbox" name="allergy" value="dairy"><span>Sut Urunleri</span></label>
+          <label><input type="checkbox" name="allergy" value="nuts"><span>Kuruyemis</span></label>
+          <label><input type="checkbox" name="allergy" value="eggs"><span>Yumurta</span></label>
+          <label><input type="checkbox" name="allergy" value="soy"><span>Soya</span></label>
+          <label><input type="checkbox" name="allergy" value="shellfish"><span>Kabuklu Deniz Urunleri</span></label>
+          <label><input type="checkbox" name="allergy" value="fish"><span>Balik</span></label>
+          <label><input type="checkbox" name="allergy" value="wheat"><span>Bugday</span></label>
+        </div>
+      </div>
+
+      <div class="form-group">
+        <label>Diyet Kisitlamalari</label>
+        <div class="checkbox-group">
+          <label><input type="checkbox" name="dietRestriction" value="vegan"><span>Vegan</span></label>
+          <label><input type="checkbox" name="dietRestriction" value="vegetarian"><span>Vejetaryen</span></label>
+          <label><input type="checkbox" name="dietRestriction" value="gluten_free"><span>Glutensiz</span></label>
+          <label><input type="checkbox" name="dietRestriction" value="dairy_free"><span>Laktozsuz</span></label>
+          <label><input type="checkbox" name="dietRestriction" value="nut_free"><span>Kuruyemissiz</span></label>
+          <label><input type="checkbox" name="dietRestriction" value="halal"><span>Helal</span></label>
+          <label><input type="checkbox" name="dietRestriction" value="kosher"><span>Koser</span></label>
+        </div>
+      </div>
+
+      <div class="form-group">
+        <label>Gida Intoleranslari</label>
+        <div class="checkbox-group">
+          <label><input type="checkbox" name="intolerance" value="lactose"><span>Laktoz</span></label>
+          <label><input type="checkbox" name="intolerance" value="fructose"><span>Fruktoz</span></label>
+          <label><input type="checkbox" name="intolerance" value="histamine"><span>Histamin</span></label>
+        </div>
+      </div>
+
+      <div class="form-group">
+        <label>Mevcut Takviyeler</label>
+        <textarea id="profSupplements" placeholder="orn: Whey protein, kreatin, omega-3..."></textarea>
+      </div>
+
+      <div class="form-row">
+        <div class="form-group">
+          <label>Kafein Tuketimi</label>
+          <select id="profCaffeine">
+            <option value="none">Yok</option>
+            <option value="low">Az</option>
+            <option value="moderate">Orta</option>
+            <option value="high">Cok</option>
+          </select>
+        </div>
+        <div class="form-group">
+          <label>Sigara</label>
+          <div class="radio-group">
+            <label>
+              <input type="radio" name="smoking" value="no" checked>
+              <span>Hayir</span>
+            </label>
+            <label>
+              <input type="radio" name="smoking" value="yes">
+              <span>Evet</span>
+            </label>
+            <label>
+              <input type="radio" name="smoking" value="quit">
+              <span>Biraktim</span>
+            </label>
+          </div>
+        </div>
+      </div>
+      <div class="form-group">
+        <label>Alkol</label>
+        <select id="profAlcohol">
+          <option value="none">Hic</option>
+          <option value="occasional">Ara Sira</option>
+          <option value="moderate">Orta</option>
+          <option value="heavy">Agir</option>
+        </select>
+      </div>
+
+      <div class="step-buttons">
+        <button class="btn btn-secondary" onclick="profileNextStep(6)">Geri</button>
         <button class="btn btn-primary btn-lg" onclick="saveProfile()" id="saveProfileBtn">Programimi Olustur</button>
       </div>
     </div>
@@ -719,9 +1852,10 @@
     </div>
 
     <div class="tabs">
-      <button class="tab-btn active" data-tab="workout" onclick="switchTab('workout')">Antrenman Programi</button>
+      <button class="tab-btn active" data-tab="workout" onclick="switchTab('workout')">Antrenman</button>
       <button class="tab-btn" data-tab="meal" onclick="switchTab('meal')">Beslenme Plani</button>
-      <button class="tab-btn" data-tab="shopping" onclick="switchTab('shopping')">Alisveris Listesi</button>
+      <button class="tab-btn" data-tab="shopping" onclick="switchTab('shopping')">Alisveris</button>
+      <button class="tab-btn" data-tab="tips" onclick="switchTab('tips')">Oneriler</button>
     </div>
 
     <!-- Workout Tab -->
@@ -732,24 +1866,30 @@
 
     <!-- Shopping Tab -->
     <div id="shoppingTab" class="hidden"></div>
+
+    <!-- Tips Tab -->
+    <div id="tipsTab" class="hidden"></div>
   </div>
 </div>
 
 <script>
 // ======================== STATE ========================
-let token = localStorage.getItem('token');
-let currentUser = null;
-let currentProfile = null;
-let workoutData = null;
-let mealData = null;
-let shoppingData = null;
+var token = localStorage.getItem('token');
+var currentUser = null;
+var currentProfile = null;
+var workoutData = null;
+var mealData = null;
+var shoppingData = null;
+var tipsData = null;
+var currentWeek = 1;
 
 // ======================== API ========================
-async function api(path, options = {}) {
-  const headers = { 'Content-Type': 'application/json' };
+async function api(path, options) {
+  options = options || {};
+  var headers = { 'Content-Type': 'application/json' };
   if (token) headers['Authorization'] = 'Bearer ' + token;
-  const res = await fetch(path, { ...options, headers });
-  const data = await res.json();
+  var res = await fetch(path, Object.assign({}, options, { headers: headers }));
+  var data = await res.json();
   if (!res.ok) throw new Error(data.error || 'Bir hata olustu');
   return data;
 }
@@ -757,13 +1897,13 @@ async function api(path, options = {}) {
 // ======================== AUTH ========================
 async function handleLogin(e) {
   e.preventDefault();
-  const btn = document.getElementById('loginBtn');
-  const errEl = document.getElementById('loginError');
+  var btn = document.getElementById('loginBtn');
+  var errEl = document.getElementById('loginError');
   errEl.style.display = 'none';
   btn.disabled = true;
   btn.textContent = 'Giris yapiliyor...';
   try {
-    const data = await api('/api/auth/login', {
+    var data = await api('/api/auth/login', {
       method: 'POST',
       body: JSON.stringify({
         email: document.getElementById('loginEmail').value,
@@ -785,13 +1925,13 @@ async function handleLogin(e) {
 
 async function handleRegister(e) {
   e.preventDefault();
-  const btn = document.getElementById('regBtn');
-  const errEl = document.getElementById('registerError');
+  var btn = document.getElementById('regBtn');
+  var errEl = document.getElementById('registerError');
   errEl.style.display = 'none';
   btn.disabled = true;
   btn.textContent = 'Kayit olunuyor...';
   try {
-    const data = await api('/api/auth/register', {
+    var data = await api('/api/auth/register', {
       method: 'POST',
       body: JSON.stringify({
         name: document.getElementById('regName').value,
@@ -819,14 +1959,16 @@ function logout() {
   workoutData = null;
   mealData = null;
   shoppingData = null;
+  tipsData = null;
+  currentWeek = 1;
   localStorage.removeItem('token');
   showPage('login');
 }
 
 // ======================== NAVIGATION ========================
 function showPage(page) {
-  const pages = ['loginPage','registerPage','profilePage','dashboardPage'];
-  pages.forEach(p => document.getElementById(p).classList.add('hidden'));
+  var pages = ['loginPage','registerPage','profilePage','dashboardPage'];
+  pages.forEach(function(p) { document.getElementById(p).classList.add('hidden'); });
   document.getElementById('navUserInfo').style.display = 'none';
 
   switch(page) {
@@ -856,10 +1998,10 @@ function showPage(page) {
 async function checkProfileAndRoute() {
   try {
     if (!currentUser) {
-      const me = await api('/api/auth/me');
+      var me = await api('/api/auth/me');
       currentUser = me.user;
     }
-    const profileRes = await api('/api/profile');
+    var profileRes = await api('/api/profile');
     currentProfile = profileRes.profile;
     if (currentProfile) {
       showPage('dashboard');
@@ -873,62 +2015,363 @@ async function checkProfileAndRoute() {
 }
 
 // ======================== PROFILE ========================
+var TOTAL_STEPS = 7;
+var stepLabels = {
+  1: 'Adim 1/7 - Temel Bilgiler',
+  2: 'Adim 2/7 - Vucut Olculeri (Opsiyonel)',
+  3: 'Adim 3/7 - Yasam Tarzi',
+  4: 'Adim 4/7 - Antrenman Tercihleri',
+  5: 'Adim 5/7 - Sakatlik & Engellilik',
+  6: 'Adim 6/7 - Tibbi Gecmis',
+  7: 'Adim 7/7 - Beslenme Tercihleri',
+};
+
 function profileNextStep(step) {
-  [1,2,3].forEach(s => {
-    document.getElementById('profileStep'+s).classList.toggle('hidden', s !== step);
+  for (var s = 1; s <= TOTAL_STEPS; s++) {
+    document.getElementById('profileStep' + s).classList.toggle('hidden', s !== step);
+  }
+  document.querySelectorAll('.step-dot').forEach(function(dot) {
+    var ds = parseInt(dot.dataset.step);
+    dot.classList.toggle('active', ds === step);
+    dot.classList.toggle('done', ds < step);
   });
-  document.querySelectorAll('.step-dot').forEach(dot => {
-    const s = parseInt(dot.dataset.step);
-    dot.classList.toggle('active', s === step);
-    dot.classList.toggle('done', s < step);
+  document.getElementById('progressBarFill').style.width = (step / TOTAL_STEPS * 100) + '%';
+  document.getElementById('stepLabel').textContent = stepLabels[step] || '';
+  document.getElementById('profileError').style.display = 'none';
+  window.scrollTo({ top: 0, behavior: 'smooth' });
+}
+
+// Toggle helpers
+function toggleInjuryFields() {
+  var checked = document.getElementById('profHasInjury').checked;
+  document.getElementById('injuryFields').classList.toggle('hidden', !checked);
+}
+
+function toggleDisabilityFields() {
+  var checked = document.getElementById('profHasDisability').checked;
+  document.getElementById('disabilityFields').classList.toggle('hidden', !checked);
+}
+
+function toggleProstheticFields() {
+  var checked = document.getElementById('profHasProsthetic').checked;
+  document.getElementById('prostheticFields').classList.toggle('hidden', !checked);
+}
+
+function toggleEquipmentFields() {
+  var checked = document.getElementById('profHasEquipment').checked;
+  document.getElementById('equipmentFields').classList.toggle('hidden', !checked);
+}
+
+function toggleMedField(id) {
+  var el = document.getElementById(id);
+  var toggleMap = {
+    heartDetail: 'profHeartCondition',
+    diabetesDetail: 'profHasDiabetes',
+    thyroidDetail: 'profHasThyroid',
+    arthritisDetail: 'profHasArthritis'
+  };
+  var checkbox = document.getElementById(toggleMap[id]);
+  el.classList.toggle('hidden', !checkbox.checked);
+}
+
+// Workout location selector
+function selectLocation(value) {
+  document.getElementById('profWorkoutLocation').value = value;
+  document.querySelectorAll('.location-card').forEach(function(card) {
+    card.classList.toggle('selected', card.dataset.value === value);
+  });
+  document.getElementById('gymFields').classList.toggle('hidden', value !== 'gym');
+  document.getElementById('homeFields').classList.toggle('hidden', value !== 'home');
+  document.getElementById('noneFields').classList.toggle('hidden', value !== 'none');
+}
+
+// Radio/checkbox helpers
+function getRadioValue(name) {
+  var el = document.querySelector('input[name="' + name + '"]:checked');
+  return el ? el.value : '';
+}
+
+function setRadioValue(name, value) {
+  if (!value) return;
+  var el = document.querySelector('input[name="' + name + '"][value="' + value + '"]');
+  if (el) el.checked = true;
+}
+
+function getCheckedValues(name) {
+  var els = document.querySelectorAll('input[name="' + name + '"]:checked');
+  var values = [];
+  els.forEach(function(el) { values.push(el.value); });
+  return values;
+}
+
+function setCheckedValues(name, values) {
+  if (!values || !Array.isArray(values)) return;
+  values.forEach(function(v) {
+    var el = document.querySelector('input[name="' + name + '"][value="' + v + '"]');
+    if (el) el.checked = true;
   });
 }
 
 function populateProfileForm(p) {
+  // Step 1
   if (p.age) document.getElementById('profAge').value = p.age;
-  if (p.gender) document.getElementById('profGender').value = p.gender;
+  setRadioValue('profGender', p.gender);
   if (p.height) document.getElementById('profHeight').value = p.height;
   if (p.weight) document.getElementById('profWeight').value = p.weight;
-  if (p.goal) document.getElementById('profGoal').value = p.goal;
-  if (p.activity_level) document.getElementById('profActivity').value = p.activity_level;
-  if (p.country) document.getElementById('profCountry').value = p.country;
-  if (p.city) document.getElementById('profCity').value = p.city;
-  if (p.allergies) document.getElementById('profAllergies').value = p.allergies;
-  if (p.dietary_restrictions) document.getElementById('profDiet').value = p.dietary_restrictions;
+  if (p.target_weight) document.getElementById('profTargetWeight').value = p.target_weight;
+
+  // Step 2
+  if (p.body_fat_percentage) document.getElementById('profBodyFat').value = p.body_fat_percentage;
+  if (p.waist_circumference) document.getElementById('profWaist').value = p.waist_circumference;
+  if (p.hip_circumference) document.getElementById('profHip').value = p.hip_circumference;
+  if (p.neck_circumference) document.getElementById('profNeck').value = p.neck_circumference;
+  if (p.wrist_circumference) document.getElementById('profWrist').value = p.wrist_circumference;
+  if (p.chest_circumference) document.getElementById('profChest').value = p.chest_circumference;
+  if (p.arm_circumference) document.getElementById('profArm').value = p.arm_circumference;
+  if (p.thigh_circumference) document.getElementById('profThigh').value = p.thigh_circumference;
+  if (p.calf_circumference) document.getElementById('profCalf').value = p.calf_circumference;
+  setRadioValue('bodyType', p.body_type);
+
+  // Step 3
+  setRadioValue('profGoal', p.goal);
+  setRadioValue('profActivity', p.activity_level);
+  if (p.job_type) document.getElementById('profJobType').value = p.job_type;
+  if (p.sleep_hours) document.getElementById('profSleep').value = p.sleep_hours;
+  setRadioValue('sleepQuality', p.sleep_quality);
+  if (p.water_intake) document.getElementById('profWater').value = p.water_intake;
+  setRadioValue('stressLevel', p.stress_level);
+  if (p.daily_steps) document.getElementById('profDailySteps').value = p.daily_steps;
+
+  // Step 4 - Workout
+  if (p.workout_location) {
+    selectLocation(p.workout_location);
+    if (p.workout_location === 'gym') {
+      if (p.workout_experience) document.getElementById('profExperience').value = p.workout_experience;
+      if (p.workout_days_per_week) document.getElementById('profWorkoutDays').value = p.workout_days_per_week;
+      if (p.workout_duration_minutes) document.getElementById('profWorkoutDuration').value = p.workout_duration_minutes;
+      if (p.fitness_goal) document.getElementById('profFitnessGoal').value = p.fitness_goal;
+      if (p.cardio_preference) document.getElementById('profCardioPreference').value = p.cardio_preference;
+    } else if (p.workout_location === 'home') {
+      if (p.workout_experience) document.getElementById('profExperienceHome').value = p.workout_experience;
+      if (p.workout_days_per_week) document.getElementById('profWorkoutDaysHome').value = p.workout_days_per_week;
+      if (p.workout_duration_minutes) document.getElementById('profWorkoutDurationHome').value = p.workout_duration_minutes;
+      if (p.has_equipment) {
+        document.getElementById('profHasEquipment').checked = true;
+        toggleEquipmentFields();
+        if (p.available_equipment) {
+          var equip = typeof p.available_equipment === 'string' ? p.available_equipment.split(',').map(function(s){return s.trim();}) : p.available_equipment;
+          setCheckedValues('equipment', equip);
+        }
+      }
+    }
+  }
+
+  // Step 5 - Injury & Disability
+  if (p.has_injury) {
+    document.getElementById('profHasInjury').checked = true;
+    toggleInjuryFields();
+    if (p.injury_area) document.getElementById('profInjuryArea').value = p.injury_area;
+    setRadioValue('injurySeverity', p.injury_severity);
+    if (p.injury_notes) document.getElementById('profInjuryNotes').value = p.injury_notes;
+  }
+  if (p.has_disability) {
+    document.getElementById('profHasDisability').checked = true;
+    toggleDisabilityFields();
+    setRadioValue('disabilityType', p.disability_type);
+    if (p.disability_details) document.getElementById('profDisabilityDetails').value = p.disability_details;
+    setRadioValue('mobilityLevel', p.mobility_level);
+    if (p.uses_wheelchair) document.getElementById('profUsesWheelchair').checked = true;
+    if (p.has_prosthetic) {
+      document.getElementById('profHasProsthetic').checked = true;
+      toggleProstheticFields();
+      if (p.prosthetic_area) document.getElementById('profProstheticArea').value = p.prosthetic_area;
+    }
+  }
+
+  // Step 6 - Medical
+  if (p.heart_condition) {
+    document.getElementById('profHeartCondition').checked = true;
+    toggleMedField('heartDetail');
+    if (p.heart_condition_details) document.getElementById('profHeartConditionDetails').value = p.heart_condition_details;
+  }
+  if (p.has_diabetes) {
+    document.getElementById('profHasDiabetes').checked = true;
+    toggleMedField('diabetesDetail');
+    setRadioValue('diabetesType', p.diabetes_type);
+  }
+  if (p.has_thyroid) {
+    document.getElementById('profHasThyroid').checked = true;
+    toggleMedField('thyroidDetail');
+    setRadioValue('thyroidType', p.thyroid_type);
+  }
+  if (p.has_asthma) document.getElementById('profHasAsthma').checked = true;
+  if (p.has_epilepsy) document.getElementById('profHasEpilepsy').checked = true;
+  if (p.has_arthritis) {
+    document.getElementById('profHasArthritis').checked = true;
+    toggleMedField('arthritisDetail');
+    setRadioValue('arthritisType', p.arthritis_type);
+  }
+  if (p.has_osteoporosis) document.getElementById('profHasOsteoporosis').checked = true;
+  if (p.has_fibromyalgia) document.getElementById('profHasFibromyalgia').checked = true;
+  if (p.blood_type) document.getElementById('profBloodType').value = p.blood_type;
+  if (p.blood_pressure) document.getElementById('profBloodPressure').value = p.blood_pressure;
+  if (p.blood_sugar) document.getElementById('profBloodSugar').value = p.blood_sugar;
+  if (p.cholesterol_level) document.getElementById('profCholesterol').value = p.cholesterol_level;
+  if (p.mental_health) document.getElementById('profMentalHealth').value = p.mental_health;
+  if (p.health_conditions) document.getElementById('profHealthConditions').value = p.health_conditions;
+  if (p.chronic_diseases) document.getElementById('profChronicDiseases').value = p.chronic_diseases;
+  if (p.medications) document.getElementById('profMedications').value = p.medications;
+  if (p.surgeries) document.getElementById('profSurgeries').value = p.surgeries;
+
+  // Step 7 - Nutrition
+  if (p.meals_per_day) {
+    document.getElementById('profMeals').value = p.meals_per_day;
+    document.getElementById('mealsValue').textContent = p.meals_per_day;
+  }
+  if (p.allergies) {
+    var allergies = typeof p.allergies === 'string' ? p.allergies.split(',').map(function(s){return s.trim();}) : p.allergies;
+    setCheckedValues('allergy', allergies);
+  }
+  if (p.dietary_restrictions) {
+    var diets = typeof p.dietary_restrictions === 'string' ? p.dietary_restrictions.split(',').map(function(s){return s.trim();}) : p.dietary_restrictions;
+    setCheckedValues('dietRestriction', diets);
+  }
+  if (p.food_intolerances) {
+    var intol = typeof p.food_intolerances === 'string' ? p.food_intolerances.split(',').map(function(s){return s.trim();}) : p.food_intolerances;
+    setCheckedValues('intolerance', intol);
+  }
+  if (p.supplement_use) document.getElementById('profSupplements').value = p.supplement_use;
+  if (p.caffeine_intake) document.getElementById('profCaffeine').value = p.caffeine_intake;
+  setRadioValue('smoking', p.smoking);
+  if (p.alcohol) document.getElementById('profAlcohol').value = p.alcohol;
 }
 
 async function saveProfile() {
-  const btn = document.getElementById('saveProfileBtn');
-  const errEl = document.getElementById('profileError');
+  var btn = document.getElementById('saveProfileBtn');
+  var errEl = document.getElementById('profileError');
   errEl.style.display = 'none';
   btn.disabled = true;
   btn.textContent = 'Kaydediliyor...';
   try {
-    const body = {
+    var wl = document.getElementById('profWorkoutLocation').value || 'gym';
+    var workoutExp = '';
+    var workoutDaysVal = null;
+    var workoutDurVal = null;
+
+    if (wl === 'gym') {
+      workoutExp = document.getElementById('profExperience').value;
+      workoutDaysVal = parseInt(document.getElementById('profWorkoutDays').value) || null;
+      workoutDurVal = parseInt(document.getElementById('profWorkoutDuration').value) || null;
+    } else if (wl === 'home') {
+      workoutExp = document.getElementById('profExperienceHome').value;
+      workoutDaysVal = parseInt(document.getElementById('profWorkoutDaysHome').value) || null;
+      workoutDurVal = parseInt(document.getElementById('profWorkoutDurationHome').value) || null;
+    }
+
+    var body = {
+      // Step 1
       age: parseInt(document.getElementById('profAge').value),
-      gender: document.getElementById('profGender').value,
+      gender: getRadioValue('profGender'),
       height: parseFloat(document.getElementById('profHeight').value),
       weight: parseFloat(document.getElementById('profWeight').value),
-      goal: document.getElementById('profGoal').value,
-      activity_level: document.getElementById('profActivity').value,
-      country: document.getElementById('profCountry').value,
-      city: document.getElementById('profCity').value,
-      allergies: document.getElementById('profAllergies').value,
-      dietary_restrictions: document.getElementById('profDiet').value,
+      target_weight: parseFloat(document.getElementById('profTargetWeight').value) || null,
+
+      // Step 2
+      body_fat_percentage: parseFloat(document.getElementById('profBodyFat').value) || null,
+      waist_circumference: parseFloat(document.getElementById('profWaist').value) || null,
+      hip_circumference: parseFloat(document.getElementById('profHip').value) || null,
+      neck_circumference: parseFloat(document.getElementById('profNeck').value) || null,
+      wrist_circumference: parseFloat(document.getElementById('profWrist').value) || null,
+      chest_circumference: parseFloat(document.getElementById('profChest').value) || null,
+      arm_circumference: parseFloat(document.getElementById('profArm').value) || null,
+      thigh_circumference: parseFloat(document.getElementById('profThigh').value) || null,
+      calf_circumference: parseFloat(document.getElementById('profCalf').value) || null,
+      body_type: getRadioValue('bodyType') || null,
+
+      // Step 3
+      goal: getRadioValue('profGoal'),
+      activity_level: getRadioValue('profActivity'),
+      job_type: document.getElementById('profJobType').value || null,
+      sleep_hours: parseFloat(document.getElementById('profSleep').value) || null,
+      sleep_quality: getRadioValue('sleepQuality') || null,
+      water_intake: parseFloat(document.getElementById('profWater').value) || null,
+      stress_level: getRadioValue('stressLevel') || null,
+      daily_steps: parseInt(document.getElementById('profDailySteps').value) || null,
+
+      // Step 4
+      workout_location: wl,
+      workout_experience: workoutExp || null,
+      workout_days_per_week: workoutDaysVal,
+      workout_duration_minutes: workoutDurVal,
+      fitness_goal: (wl === 'gym' ? document.getElementById('profFitnessGoal').value : null) || null,
+      cardio_preference: (wl === 'gym' ? document.getElementById('profCardioPreference').value : null) || null,
+      has_equipment: (wl === 'home' ? (document.getElementById('profHasEquipment').checked ? 1 : 0) : null),
+      available_equipment: (wl === 'home' ? getCheckedValues('equipment').join(',') : null) || null,
+
+      // Step 5
+      has_injury: document.getElementById('profHasInjury').checked ? 1 : 0,
+      injury_area: document.getElementById('profInjuryArea').value || 'none',
+      injury_severity: getRadioValue('injurySeverity') || null,
+      injury_notes: document.getElementById('profInjuryNotes').value || null,
+      has_disability: document.getElementById('profHasDisability').checked ? 1 : 0,
+      disability_type: getRadioValue('disabilityType') || 'none',
+      disability_details: document.getElementById('profDisabilityDetails').value || null,
+      mobility_level: getRadioValue('mobilityLevel') || 'full',
+      uses_wheelchair: document.getElementById('profUsesWheelchair').checked ? 1 : 0,
+      has_prosthetic: document.getElementById('profHasProsthetic').checked ? 1 : 0,
+      prosthetic_area: document.getElementById('profProstheticArea').value || null,
+
+      // Step 6
+      heart_condition: document.getElementById('profHeartCondition').checked ? 1 : 0,
+      heart_condition_details: document.getElementById('profHeartConditionDetails').value || null,
+      has_diabetes: document.getElementById('profHasDiabetes').checked ? 1 : 0,
+      diabetes_type: getRadioValue('diabetesType') || null,
+      has_thyroid: document.getElementById('profHasThyroid').checked ? 1 : 0,
+      thyroid_type: getRadioValue('thyroidType') || null,
+      has_asthma: document.getElementById('profHasAsthma').checked ? 1 : 0,
+      has_epilepsy: document.getElementById('profHasEpilepsy').checked ? 1 : 0,
+      has_arthritis: document.getElementById('profHasArthritis').checked ? 1 : 0,
+      arthritis_type: getRadioValue('arthritisType') || null,
+      has_osteoporosis: document.getElementById('profHasOsteoporosis').checked ? 1 : 0,
+      has_fibromyalgia: document.getElementById('profHasFibromyalgia').checked ? 1 : 0,
+      blood_type: document.getElementById('profBloodType').value || null,
+      blood_pressure: document.getElementById('profBloodPressure').value || null,
+      blood_sugar: document.getElementById('profBloodSugar').value || null,
+      cholesterol_level: document.getElementById('profCholesterol').value || null,
+      mental_health: document.getElementById('profMentalHealth').value || 'none',
+      health_conditions: document.getElementById('profHealthConditions').value || null,
+      chronic_diseases: document.getElementById('profChronicDiseases').value || null,
+      medications: document.getElementById('profMedications').value || null,
+      surgeries: document.getElementById('profSurgeries').value || null,
+
+      // Step 7
+      meals_per_day: parseInt(document.getElementById('profMeals').value) || 5,
+      allergies: getCheckedValues('allergy').join(',') || '',
+      dietary_restrictions: getCheckedValues('dietRestriction').join(',') || '',
+      food_intolerances: getCheckedValues('intolerance').join(',') || '',
+      supplement_use: document.getElementById('profSupplements').value || null,
+      caffeine_intake: document.getElementById('profCaffeine').value || 'none',
+      smoking: getRadioValue('smoking') || 'no',
+      alcohol: document.getElementById('profAlcohol').value || 'none',
     };
+
     if (!body.age || !body.gender || !body.height || !body.weight || !body.goal || !body.activity_level) {
-      throw new Error('Lutfen tum zorunlu alanlari doldurun');
+      throw new Error('Lutfen tum zorunlu alanlari doldurun (yas, cinsiyet, boy, kilo, hedef, aktivite)');
     }
-    const res = await api('/api/profile', { method: 'POST', body: JSON.stringify(body) });
+
+    var res = await api('/api/profile', { method: 'POST', body: JSON.stringify(body) });
     currentProfile = res.profile;
     workoutData = null;
     mealData = null;
     shoppingData = null;
+    tipsData = null;
+    currentWeek = 1;
     showPage('dashboard');
     loadDashboard();
   } catch (err) {
     errEl.textContent = err.message;
     errEl.style.display = 'block';
+    profileNextStep(1);
   } finally {
     btn.disabled = false;
     btn.textContent = 'Programimi Olustur';
@@ -943,154 +2386,392 @@ async function loadDashboard() {
   await loadWorkout();
 }
 
+function calculateBMI(weight, height) {
+  if (!weight || !height) return null;
+  var h = height / 100;
+  return Math.round((weight / (h * h)) * 10) / 10;
+}
+
+function getBMICategory(bmi) {
+  if (bmi < 18.5) return { text: 'Zayif', cls: 'badge-blue' };
+  if (bmi < 25) return { text: 'Normal', cls: 'badge-green' };
+  if (bmi < 30) return { text: 'Kilolu', cls: 'badge-orange' };
+  return { text: 'Obez', cls: 'badge-red' };
+}
+
 function renderStats() {
-  const p = currentProfile;
-  const goalNames = { lose_weight:'Kilo Verme', gain_weight:'Kilo Alma', build_muscle:'Kas Gelistirme', maintain:'Form Koruma' };
-  const actNames = { sedentary:'Hareketsiz', light:'Hafif', moderate:'Orta', active:'Aktif', very_active:'Cok Aktif' };
-  document.getElementById('statsGrid').innerHTML = `
-    <div class="stat-card"><div class="stat-value">${p.weight} kg</div><div class="stat-label">Kilo</div></div>
-    <div class="stat-card"><div class="stat-value">${p.height} cm</div><div class="stat-label">Boy</div></div>
-    <div class="stat-card"><div class="stat-value">${goalNames[p.goal]||p.goal}</div><div class="stat-label">Hedef</div></div>
-    <div class="stat-card"><div class="stat-value">${actNames[p.activity_level]||p.activity_level}</div><div class="stat-label">Aktivite</div></div>
-  `;
+  var p = currentProfile;
+  var goalNames = { lose_weight:'Kilo Verme', gain_weight:'Kilo Alma', build_muscle:'Kas Gelistirme', maintain:'Form Koruma' };
+  var locationNames = { gym:'Spor Salonu', home:'Ev', none:'Egzersiz Yok' };
+  var locationIcons = { gym:'&#127947;&#65039;', home:'&#127968;', none:'&#10060;' };
+
+  var bmi = calculateBMI(p.weight, p.height);
+  var bmiCat = bmi ? getBMICategory(bmi) : null;
+
+  var targetSub = p.target_weight ? ('Hedef: ' + p.target_weight + ' kg') : '';
+  var bmiHtml = bmi ? (bmi + ' <span class="badge ' + bmiCat.cls + '">' + bmiCat.text + '</span>') : '-';
+
+  var html = '';
+  html += '<div class="stat-card"><div class="stat-value">' + bmiHtml + '</div><div class="stat-label">BMI</div>';
+  html += '<div class="stat-sub">' + p.height + ' cm / ' + p.weight + ' kg</div></div>';
+
+  html += '<div class="stat-card"><div class="stat-value">' + (goalNames[p.goal] || p.goal) + '</div><div class="stat-label">Hedef</div>';
+  if (targetSub) html += '<div class="stat-sub">' + targetSub + '</div>';
+  html += '</div>';
+
+  // Workout location badge
+  var wl = p.workout_location || 'gym';
+  html += '<div class="stat-card"><div class="stat-value" style="font-size:1.2rem;">' + (locationIcons[wl] || '') + ' ' + (locationNames[wl] || wl) + '</div><div class="stat-label">Antrenman Yeri</div></div>';
+
+  // Daily calories placeholder (will be filled from meal data)
+  html += '<div class="stat-card" id="calorieStatCard"><div class="stat-value">-</div><div class="stat-label">Gunluk Kalori</div></div>';
+
+  if (p.has_injury) {
+    var injAreas = { knee:'Diz', back:'Sirt', shoulder:'Omuz', elbow:'Dirsek', wrist:'Bilek', ankle:'Ayak Bilegi', hip:'Kalca', neck:'Boyun' };
+    html += '<div class="stat-card" style="border-left:4px solid var(--orange);"><div class="stat-value" style="color:var(--orange);font-size:1.2rem;">' + (injAreas[p.injury_area] || '-') + '</div><div class="stat-label">Sakatlik</div></div>';
+  }
+
+  if (p.has_disability) {
+    html += '<div class="stat-card" style="border-left:4px solid var(--blue);"><div class="stat-value" style="color:var(--blue);font-size:1rem;">Engellilik</div><div class="stat-label">' + (p.disability_type || '') + '</div></div>';
+  }
+
+  document.getElementById('statsGrid').innerHTML = html;
 }
 
 function switchTab(tab) {
-  document.querySelectorAll('.tab-btn').forEach(b => b.classList.toggle('active', b.dataset.tab === tab));
-  ['workoutTab','mealTab','shoppingTab'].forEach(t => document.getElementById(t).classList.add('hidden'));
-  document.getElementById(tab+'Tab').classList.remove('hidden');
+  document.querySelectorAll('.tab-btn').forEach(function(b) { b.classList.toggle('active', b.dataset.tab === tab); });
+  ['workoutTab','mealTab','shoppingTab','tipsTab'].forEach(function(t) { document.getElementById(t).classList.add('hidden'); });
+  document.getElementById(tab + 'Tab').classList.remove('hidden');
 
   if (tab === 'workout' && !workoutData) loadWorkout();
   if (tab === 'meal' && !mealData) loadMeal();
   if (tab === 'shopping' && !shoppingData) loadShopping();
+  if (tab === 'tips' && !tipsData) loadTips();
 }
 
 async function regeneratePrograms() {
   workoutData = null;
   mealData = null;
   shoppingData = null;
-  const activeTab = document.querySelector('.tab-btn.active').dataset.tab;
+  tipsData = null;
+  var activeTab = document.querySelector('.tab-btn.active').dataset.tab;
   if (activeTab === 'workout') await loadWorkout();
   else if (activeTab === 'meal') await loadMeal();
-  else await loadShopping();
+  else if (activeTab === 'shopping') await loadShopping();
+  else await loadTips();
 }
 
 // ======================== WORKOUT ========================
 async function loadWorkout() {
-  const el = document.getElementById('workoutTab');
+  var el = document.getElementById('workoutTab');
   el.innerHTML = '<div class="loading"><div class="spinner"></div>Antrenman programi hazirlaniyor...</div>';
   try {
-    workoutData = await api('/api/program/workout');
+    workoutData = await api('/api/program/workout?week=' + currentWeek);
     renderWorkout(el);
   } catch (err) {
     el.innerHTML = '<div class="content-card"><p class="error-msg">' + err.message + '</p></div>';
   }
 }
 
+function selectWeek(week) {
+  currentWeek = week;
+  workoutData = null;
+  loadWorkout();
+}
+
 function renderWorkout(el) {
-  const d = workoutData;
-  let html = `
-    <div class="content-card">
-      <h3>${d.title}</h3>
-      <p style="color:var(--gray);margin-bottom:8px;">${d.note}</p>
-      <ul class="tips-list">${d.general_tips.map(t => '<li>'+t+'</li>').join('')}</ul>
-    </div>
-  `;
-  d.days.forEach((day, i) => {
-    const badgeClass = 'badge-' + day.type;
-    const typeNames = { strength:'Kuvvet', cardio:'Kardiyo', rest:'Dinlenme', flexibility:'Esneklik' };
-    html += `
-      <div class="day-card">
-        <div class="day-header" onclick="toggleDayBody(this)">
-          <h3>${day.day} - ${day.title}</h3>
-          <span class="badge ${badgeClass}">${typeNames[day.type]||day.type}</span>
-        </div>
-        <div class="day-body${i===0?' open':''}">
-          <table class="exercise-table">
-            <thead><tr><th>Hareket</th><th>Set</th><th>Tekrar</th><th>Dinlenme</th><th>Not</th></tr></thead>
-            <tbody>
-              ${day.exercises.map(ex => `
-                <tr>
-                  <td><strong>${ex.name}</strong></td>
-                  <td>${ex.sets}</td>
-                  <td>${ex.reps}</td>
-                  <td>${ex.rest_seconds > 0 ? ex.rest_seconds + 'sn' : '-'}</td>
-                  <td class="exercise-notes">${ex.notes}</td>
-                </tr>
-              `).join('')}
-            </tbody>
-          </table>
-        </div>
-      </div>
-    `;
-  });
+  var d = workoutData;
+  var phaseNames = { Foundation:'Temel', Progression:'Ilerleme', Overreach:'Yuklenme', Deload:'Deload' };
+  var phaseClasses = { Foundation:'badge-green', Progression:'badge-blue', Overreach:'badge-orange', Deload:'badge-purple' };
+  var typeNames = { strength:'Kuvvet', cardio:'Kardiyo', rest:'Dinlenme', flexibility:'Esneklik', active_recovery:'Aktif Toparlanma', light_activity:'Hafif Aktivite' };
+
+  // Week selector
+  var html = '<div class="week-selector">';
+  html += '<span class="label">Hafta:</span>';
+  for (var w = 1; w <= 4; w++) {
+    var wLabel = 'Hafta ' + w;
+    if (w === 1) wLabel += ' (Temel)';
+    else if (w === 2) wLabel += ' (Ilerleme)';
+    else if (w === 3) wLabel += ' (Yuklenme)';
+    else if (w === 4) wLabel += ' (Deload)';
+    html += '<button class="week-btn' + (w === currentWeek ? ' active' : '') + '" onclick="selectWeek(' + w + ')">' + wLabel + '</button>';
+  }
+  html += '</div>';
+
+  // Phase badge and title
+  var phase = d.mesocycle_phase || 'Foundation';
+  html += '<div class="content-card">';
+  html += '<h3>' + d.title + ' <span class="badge ' + (phaseClasses[phase] || 'badge-green') + '">' + (phaseNames[phase] || phase) + '</span></h3>';
+  html += '<p style="color:var(--gray);margin-bottom:8px;">Hafta ' + d.week + ' / 4</p>';
+
+  // Injury/disability notes
+  if (d.injury_note) {
+    html += '<div class="warning-box">' + d.injury_note + '</div>';
+  }
+  if (d.disability_note) {
+    html += '<div class="warning-box" style="border-left-color:var(--blue);background:#eaf2f8;color:#2c3e50;">' + d.disability_note + '</div>';
+  }
+  if (d.medical_notes) {
+    html += '<div class="warning-box" style="border-left-color:var(--purple);background:#f4ecf7;color:#6c3483;">' + d.medical_notes + '</div>';
+  }
+
+  if (d.general_tips && d.general_tips.length > 0) {
+    html += '<ul class="tips-list">' + d.general_tips.map(function(t) { return '<li>' + t + '</li>'; }).join('') + '</ul>';
+  }
+  html += '</div>';
+
+  // Days
+  if (d.days && d.days.length > 0) {
+    d.days.forEach(function(day, i) {
+      var badgeClass = 'badge-' + (day.type || 'rest');
+
+      html += '<div class="day-card">';
+      html += '<div class="day-header" onclick="toggleDayBody(this)">';
+      html += '<h3>' + day.day + ' - ' + (day.title || '') + '</h3>';
+      html += '<div class="day-meta">';
+      if (day.estimated_duration) html += '<span class="day-duration">' + day.estimated_duration + ' dk</span>';
+      if (day.estimated_calories) html += '<span class="day-duration">' + day.estimated_calories + ' kcal</span>';
+      html += '<span class="badge ' + badgeClass + '">' + (typeNames[day.type] || day.type || '') + '</span>';
+      html += '</div>';
+      html += '</div>';
+      html += '<div class="day-body' + (i === 0 ? ' open' : '') + '">';
+
+      // Warmup
+      if (day.warmup || d.warmup_routine) {
+        var warmup = day.warmup || d.warmup_routine;
+        if (warmup && warmup.length > 0) {
+          html += '<div class="routine-section">';
+          html += '<h4>Isinma Rutini</h4>';
+          warmup.forEach(function(w) {
+            html += '<div class="routine-item">';
+            html += '<span class="routine-name">' + w.name + '</span>';
+            html += '<span class="routine-dur">' + (w.duration || '') + '</span>';
+            html += '</div>';
+            if (w.notes) html += '<div style="font-size:0.75rem;color:var(--gray);margin-bottom:4px;padding-left:4px;">' + w.notes + '</div>';
+          });
+          html += '</div>';
+        }
+      }
+
+      // Exercises with GIF
+      if (day.exercises && day.exercises.length > 0) {
+        day.exercises.forEach(function(ex) {
+          html += '<div class="exercise-card">';
+
+          // GIF
+          if (ex.gif) {
+            html += '<div class="exercise-gif">';
+            html += '<img src="' + ex.gif + '" alt="' + (ex.name || '') + '" loading="lazy" onerror="this.style.display=\'none\'; this.nextElementSibling.style.display=\'flex\'">';
+            html += '<div class="gif-placeholder" style="display:none"><span class="gif-icon">&#127947;&#65039;</span><span>GIF bulunamadi</span></div>';
+            html += '</div>';
+          } else {
+            html += '<div class="exercise-gif">';
+            html += '<div class="gif-placeholder"><span class="gif-icon">&#127947;&#65039;</span><span>' + (ex.name || '') + '</span></div>';
+            html += '</div>';
+          }
+
+          html += '<div class="exercise-details">';
+          html += '<div class="ex-name">' + (ex.name || '') + '</div>';
+
+          // Meta tags
+          html += '<div class="ex-meta">';
+          if (ex.sets) html += '<span class="ex-tag">' + ex.sets + ' Set</span>';
+          if (ex.reps) html += '<span class="ex-tag">' + ex.reps + ' Tekrar</span>';
+          if (ex.rest_seconds > 0) html += '<span class="ex-tag">' + ex.rest_seconds + 'sn Dinlenme</span>';
+          if (ex.tempo) html += '<span class="ex-tag">Tempo: ' + ex.tempo + '</span>';
+          html += '</div>';
+
+          // Muscle & equipment badges
+          html += '<div class="ex-meta">';
+          if (ex.muscle_group) html += '<span class="ex-muscle">' + ex.muscle_group + '</span>';
+          if (ex.equipment) html += '<span class="ex-equipment">' + ex.equipment + '</span>';
+          html += '</div>';
+
+          // Instructions
+          if (ex.instructions && ex.instructions.length > 0) {
+            html += '<ol class="ex-instructions">';
+            ex.instructions.forEach(function(inst) {
+              html += '<li>' + inst + '</li>';
+            });
+            html += '</ol>';
+          }
+
+          if (ex.notes) html += '<div class="ex-notes">' + ex.notes + '</div>';
+
+          // Alternatives
+          if (ex.alternatives && ex.alternatives.length > 0) {
+            html += '<div class="ex-alternatives">Alternatifler: ' + ex.alternatives.join(', ') + '</div>';
+          }
+
+          html += '</div>'; // exercise-details
+          html += '</div>'; // exercise-card
+        });
+      }
+
+      // Cooldown
+      if (day.cooldown && day.cooldown.length > 0) {
+        html += '<div class="routine-section" style="margin-top:14px;">';
+        html += '<h4>Soguma Rutini</h4>';
+        day.cooldown.forEach(function(c) {
+          html += '<div class="routine-item">';
+          html += '<span class="routine-name">' + c.name + '</span>';
+          html += '<span class="routine-dur">' + (c.duration || '') + '</span>';
+          html += '</div>';
+          if (c.notes) html += '<div style="font-size:0.75rem;color:var(--gray);margin-bottom:4px;padding-left:4px;">' + c.notes + '</div>';
+        });
+        html += '</div>';
+      }
+
+      // Rest day / light activity message
+      if (day.type === 'rest' || day.type === 'active_recovery' || day.type === 'light_activity') {
+        if (day.description) {
+          html += '<div class="info-box" style="margin-top:8px;">' + day.description + '</div>';
+        }
+      }
+
+      html += '</div></div>';
+    });
+  }
+
   el.innerHTML = html;
 }
 
 function toggleDayBody(header) {
-  const body = header.nextElementSibling;
+  var body = header.nextElementSibling;
   body.classList.toggle('open');
 }
 
 // ======================== MEAL PLAN ========================
 async function loadMeal() {
-  const el = document.getElementById('mealTab');
+  var el = document.getElementById('mealTab');
   el.innerHTML = '<div class="loading"><div class="spinner"></div>Beslenme plani hazirlaniyor...</div>';
   try {
     mealData = await api('/api/program/meal');
     renderMeal(el);
+    // Update calorie stat card
+    if (mealData.daily_calories) {
+      var calCard = document.getElementById('calorieStatCard');
+      if (calCard) {
+        calCard.innerHTML = '<div class="stat-value">' + mealData.daily_calories + '</div><div class="stat-label">Gunluk Kalori (kcal)</div>';
+        if (mealData.macros) {
+          calCard.innerHTML += '<div class="stat-sub">P:' + mealData.macros.protein_g + 'g K:' + mealData.macros.carbs_g + 'g Y:' + mealData.macros.fat_g + 'g</div>';
+        }
+      }
+    }
   } catch (err) {
     el.innerHTML = '<div class="content-card"><p class="error-msg">' + err.message + '</p></div>';
   }
 }
 
 function renderMeal(el) {
-  const d = mealData;
-  let html = `
-    <div class="content-card">
-      <h3>${d.title}</h3>
-      <div class="stats-grid" style="margin:16px 0;">
-        <div class="stat-card"><div class="stat-value">${d.target_calories}</div><div class="stat-label">Gunluk Kalori (kcal)</div></div>
-        <div class="stat-card"><div class="stat-value">${d.macros.protein_g}g</div><div class="stat-label">Protein</div></div>
-        <div class="stat-card"><div class="stat-value">${d.macros.carbs_g}g</div><div class="stat-label">Karbonhidrat</div></div>
-        <div class="stat-card"><div class="stat-value">${d.macros.fat_g}g</div><div class="stat-label">Yag</div></div>
-      </div>
-      <ul class="tips-list">${d.notes.map(n => '<li>'+n+'</li>').join('')}</ul>
-    </div>
-  `;
-  d.days.forEach((day, i) => {
-    html += `
-      <div class="meal-day-card">
-        <div class="meal-day-header" onclick="toggleDayBody(this)">
-          <h3>${day.day}</h3>
-          <span>${day.total_calories} kcal</span>
-        </div>
-        <div class="meal-day-body${i===0?' open':''}">
-          ${day.meals.map(m => `
-            <div class="meal-item">
-              <div class="meal-type">${m.type}</div>
-              <div class="meal-name">${m.name}</div>
-              <div class="meal-macros">
-                <span class="macro-tag macro-cal">${m.calories} kcal</span>
-                <span class="macro-tag macro-pro">P: ${m.protein}g</span>
-                <span class="macro-tag macro-carb">K: ${m.carbs}g</span>
-                <span class="macro-tag macro-fat">Y: ${m.fat}g</span>
-              </div>
-              <div class="meal-ingredients">
-                ${m.ingredients.map(ing => '<span>' + ing.item + ' (' + ing.grams + 'g)</span>').join(' ')}
-              </div>
-            </div>
-          `).join('')}
-        </div>
-      </div>
-    `;
-  });
+  var d = mealData;
+  var html = '';
+
+  // Diet type badge
+  if (d.diet_type) {
+    html += '<div style="margin-bottom:16px;"><span class="badge badge-green" style="font-size:0.85rem;padding:4px 14px;">' + d.diet_type + '</span></div>';
+  }
+
+  // Medical adjustments
+  if (d.medical_adjustments) {
+    html += '<div class="warning-box" style="border-left-color:var(--purple);background:#f4ecf7;color:#6c3483;">' + d.medical_adjustments + '</div>';
+  }
+
+  // Body metrics card
+  if (d.body_metrics) {
+    var bm = d.body_metrics;
+    html += '<div class="content-card">';
+    html += '<h3>Vucut Metrikleri</h3>';
+    html += '<div class="metrics-card">';
+    if (bm.bmi) html += '<div class="metric-item"><div class="metric-value">' + bm.bmi + '</div><div class="metric-label">BMI</div></div>';
+    if (bm.ideal_weight_min && bm.ideal_weight_max) html += '<div class="metric-item"><div class="metric-value">' + bm.ideal_weight_min + '-' + bm.ideal_weight_max + '</div><div class="metric-label">Ideal Kilo (kg)</div></div>';
+    if (bm.waist_to_hip_ratio) html += '<div class="metric-item"><div class="metric-value">' + bm.waist_to_hip_ratio + '</div><div class="metric-label">Bel/Kalca Orani <span class="badge ' + (bm.whr_risk === 'Normal' ? 'badge-green' : 'badge-red') + '">' + bm.whr_risk + '</span></div></div>';
+    if (bm.bmi_category) html += '<div class="metric-item"><div class="metric-value">' + bm.bmi_category + '</div><div class="metric-label">BMI Kategorisi</div></div>';
+    html += '</div></div>';
+  }
+
+  // Daily targets
+  html += '<div class="content-card">';
+  html += '<h3>Gunluk Kalori &amp; Makro Hedefleri</h3>';
+  html += '<div class="stats-grid" style="margin:0 0 16px 0;">';
+  html += '<div class="stat-card"><div class="stat-value">' + (d.daily_calories || '-') + '</div><div class="stat-label">Gunluk Kalori (kcal)</div></div>';
+  if (d.macros) {
+    html += '<div class="stat-card"><div class="stat-value">' + d.macros.protein_g + 'g</div><div class="stat-label">Protein</div></div>';
+    html += '<div class="stat-card"><div class="stat-value">' + d.macros.carbs_g + 'g</div><div class="stat-label">Karbonhidrat</div></div>';
+    html += '<div class="stat-card"><div class="stat-value">' + d.macros.fat_g + 'g</div><div class="stat-label">Yag</div></div>';
+  }
+  html += '</div>';
+
+  if (d.recommended_water_liters) {
+    html += '<p style="margin-bottom:12px;"><strong>Gunluk Su Onerisi:</strong> ' + d.recommended_water_liters + ' litre</p>';
+  }
+  html += '<div style="text-align:right;"><button class="btn btn-outline btn-sm" onclick="window.print()">Yazdir</button></div>';
+  html += '</div>';
+
+  // Supplements
+  if (d.supplements && d.supplements.length > 0) {
+    html += '<div class="content-card">';
+    html += '<h3>Takviye Onerileri</h3>';
+    d.supplements.forEach(function(s) {
+      html += '<div class="supplement-item">';
+      html += '<div><div class="supplement-name">' + s.name + '</div>';
+      if (s.reason) html += '<div class="supplement-reason">' + s.reason + '</div>';
+      html += '</div>';
+      html += '<div class="supplement-dosage">' + (s.dosage || '') + '</div>';
+      html += '</div>';
+    });
+    html += '</div>';
+  }
+
+  // Notes
+  if (d.notes && d.notes.length > 0) {
+    html += '<div class="content-card">';
+    html += '<h3>Beslenme Notlari</h3>';
+    html += '<ul class="tips-list">' + d.notes.map(function(n) { return '<li>' + n + '</li>'; }).join('') + '</ul>';
+    html += '</div>';
+  }
+
+  // Meals
+  if (d.meals && d.meals.length > 0) {
+    var totalCals = 0;
+    d.meals.forEach(function(m) { totalCals += (m.calories || 0); });
+
+    html += '<div class="meal-day-card">';
+    html += '<div class="meal-day-header" onclick="toggleDayBody(this)">';
+    html += '<h3>Gunluk Beslenme Plani</h3>';
+    html += '<span>' + totalCals + ' kcal</span>';
+    html += '</div>';
+    html += '<div class="meal-day-body open">';
+    d.meals.forEach(function(m) {
+      html += '<div class="meal-item">';
+      html += '<div class="meal-type">' + (m.type || '') + '</div>';
+      html += '<div class="meal-name">' + (m.name || '') + '</div>';
+      html += '<div class="meal-macros">';
+      html += '<span class="macro-tag macro-cal">' + (m.calories || 0) + ' kcal</span>';
+      html += '<span class="macro-tag macro-pro">P: ' + (m.protein || 0) + 'g</span>';
+      html += '<span class="macro-tag macro-carb">K: ' + (m.carbs || 0) + 'g</span>';
+      html += '<span class="macro-tag macro-fat">Y: ' + (m.fat || 0) + 'g</span>';
+      if (m.fiber) html += '<span class="macro-tag macro-fiber">L: ' + m.fiber + 'g</span>';
+      html += '</div>';
+      if (m.ingredients && m.ingredients.length > 0) {
+        html += '<div class="meal-ingredients">';
+        m.ingredients.forEach(function(ing) {
+          var ingName = typeof ing === 'string' ? ing : (ing.item + ' (' + ing.grams + 'g)');
+          html += '<span>' + ingName + '</span>';
+        });
+        html += '</div>';
+      }
+      html += '</div>';
+    });
+    html += '</div></div>';
+  }
+
   el.innerHTML = html;
 }
 
 // ======================== SHOPPING LIST ========================
 async function loadShopping() {
-  const el = document.getElementById('shoppingTab');
+  var el = document.getElementById('shoppingTab');
   el.innerHTML = '<div class="loading"><div class="spinner"></div>Alisveris listesi hazirlaniyor...</div>';
   try {
     shoppingData = await api('/api/program/shopping');
@@ -1101,31 +2782,112 @@ async function loadShopping() {
 }
 
 function renderShopping(el) {
-  const d = shoppingData;
-  let html = `
-    <div class="content-card">
-      <div style="display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:8px;">
-        <div>
-          <h3>${d.title}</h3>
-          <p style="color:var(--gray);font-size:0.9rem;">${d.note} (${d.total_items} urun)</p>
-        </div>
-        <button class="btn btn-outline btn-sm" onclick="window.print()">Yazdir</button>
-      </div>
-    </div>
-  `;
-  for (const [key, cat] of Object.entries(d.categories)) {
-    html += `
-      <div class="content-card shopping-category">
-        <h4>${cat.icon} ${cat.name} (${cat.items.length})</h4>
-        ${cat.items.map(item => `
-          <div class="shopping-item">
-            <span class="item-name">${item.item}</span>
-            <span class="item-amount">${item.display_amount}</span>
-          </div>
-        `).join('')}
-      </div>
-    `;
+  var d = shoppingData;
+  var html = '';
+
+  html += '<div class="content-card">';
+  html += '<div style="display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:8px;">';
+  html += '<div>';
+  html += '<h3>' + (d.title || 'Alisveris Listesi') + '</h3>';
+  html += '<p style="color:var(--gray);font-size:0.9rem;">' + (d.note || '') + ' (' + (d.total_items || 0) + ' urun)</p>';
+  html += '</div>';
+  html += '<button class="btn btn-outline btn-sm" onclick="window.print()">Yazdir</button>';
+  html += '</div></div>';
+
+  if (d.categories) {
+    for (var key in d.categories) {
+      if (!d.categories.hasOwnProperty(key)) continue;
+      var cat = d.categories[key];
+      html += '<div class="content-card shopping-category">';
+      html += '<h4>' + (cat.icon || '') + ' ' + (cat.name || key) + ' (' + (cat.items ? cat.items.length : 0) + ')</h4>';
+      if (cat.items) {
+        cat.items.forEach(function(item) {
+          html += '<div class="shopping-item">';
+          html += '<span class="item-name">' + item.item + '</span>';
+          html += '<span class="item-amount">' + (item.display_amount || item.total_grams + 'g') + '</span>';
+          html += '</div>';
+        });
+      }
+      html += '</div>';
+    }
   }
+
+  el.innerHTML = html;
+}
+
+// ======================== TIPS ========================
+async function loadTips() {
+  var el = document.getElementById('tipsTab');
+  el.innerHTML = '<div class="loading"><div class="spinner"></div>Oneriler yukleniyor...</div>';
+  try {
+    // Tips are gathered from workout and meal data
+    if (!workoutData) {
+      try { workoutData = await api('/api/program/workout?week=' + currentWeek); } catch(e) {}
+    }
+    if (!mealData) {
+      try { mealData = await api('/api/program/meal'); } catch(e) {}
+    }
+    tipsData = true;
+    renderTips(el);
+  } catch (err) {
+    el.innerHTML = '<div class="content-card"><p class="error-msg">' + err.message + '</p></div>';
+  }
+}
+
+function renderTips(el) {
+  var html = '';
+
+  // Medical notes
+  var medNotes = [];
+  if (workoutData && workoutData.medical_notes) medNotes.push(workoutData.medical_notes);
+  if (workoutData && workoutData.injury_note) medNotes.push(workoutData.injury_note);
+  if (workoutData && workoutData.disability_note) medNotes.push(workoutData.disability_note);
+  if (mealData && mealData.medical_adjustments) medNotes.push(mealData.medical_adjustments);
+
+  if (medNotes.length > 0) {
+    html += '<div class="content-card">';
+    html += '<h3>Saglik Notlari</h3>';
+    medNotes.forEach(function(note) {
+      html += '<div class="warning-box" style="margin-bottom:8px;">' + note + '</div>';
+    });
+    html += '</div>';
+  }
+
+  // Supplements
+  if (mealData && mealData.supplements && mealData.supplements.length > 0) {
+    html += '<div class="content-card">';
+    html += '<h3>Takviye Onerileri</h3>';
+    mealData.supplements.forEach(function(s) {
+      html += '<div class="supplement-item">';
+      html += '<div><div class="supplement-name">' + s.name + '</div>';
+      if (s.reason) html += '<div class="supplement-reason">' + s.reason + '</div>';
+      html += '</div>';
+      html += '<div class="supplement-dosage">' + (s.dosage || '') + '</div>';
+      html += '</div>';
+    });
+    html += '</div>';
+  }
+
+  // General tips from workout
+  if (workoutData && workoutData.general_tips && workoutData.general_tips.length > 0) {
+    html += '<div class="content-card">';
+    html += '<h3>Antrenman Onerileri</h3>';
+    html += '<ul class="tips-list">' + workoutData.general_tips.map(function(t) { return '<li>' + t + '</li>'; }).join('') + '</ul>';
+    html += '</div>';
+  }
+
+  // Nutrition notes
+  if (mealData && mealData.notes && mealData.notes.length > 0) {
+    html += '<div class="content-card">';
+    html += '<h3>Beslenme Onerileri</h3>';
+    html += '<ul class="tips-list">' + mealData.notes.map(function(n) { return '<li>' + n + '</li>'; }).join('') + '</ul>';
+    html += '</div>';
+  }
+
+  if (!html) {
+    html = '<div class="content-card"><p style="color:var(--gray);text-align:center;">Henuz oneri bulunmuyor. Once antrenman ve beslenme planlarinizi olusturun.</p></div>';
+  }
+
   el.innerHTML = html;
 }
 
diff --git a/src/routes/profile.js b/src/routes/profile.js
index 6289b12..171630f 100644
--- a/src/routes/profile.js
+++ b/src/routes/profile.js
@@ -6,66 +6,270 @@ const { authenticateToken } = require("../middleware/auth");
 
 const router = express.Router();
 
+// Validation constants
+const VALID_GENDERS = ["male", "female"];
+const VALID_ACTIVITY_LEVELS = ["sedentary", "light", "moderate", "active", "very_active"];
+const VALID_GOALS = ["lose_weight", "gain_weight", "build_muscle", "maintain"];
+const VALID_BODY_TYPES = ["ectomorph", "mesomorph", "endomorph"];
+const VALID_STRESS_LEVELS = ["low", "medium", "high"];
+const VALID_JOB_TYPES = ["desk", "standing", "physical", "mixed"];
+const VALID_WORKOUT_EXPERIENCE = ["beginner", "intermediate", "advanced"];
+const VALID_WORKOUT_LOCATIONS = ["gym", "home", "none"];
+const VALID_FITNESS_GOALS = ["general_fitness", "strength", "endurance", "flexibility", "weight_loss", "muscle_gain", "rehabilitation"];
+const VALID_CARDIO_PREFERENCES = ["low", "moderate", "high", "none"];
+const VALID_INJURY_AREAS = ["knee", "back", "shoulder", "elbow", "wrist", "ankle", "hip", "neck", "none"];
+const VALID_INJURY_SEVERITY = ["mild", "moderate", "severe"];
+const VALID_DISABILITY_TYPES = ["none", "visual", "hearing", "motor", "cognitive", "multiple"];
+const VALID_MOBILITY_LEVELS = ["full", "limited_upper", "limited_lower", "limited_both", "wheelchair", "bedbound"];
+const VALID_BLOOD_TYPES = ["A+", "A-", "B+", "B-", "AB+", "AB-", "O+", "O-"];
+const VALID_BP_LEVELS = ["low", "normal", "elevated", "high"];
+const VALID_SUGAR_LEVELS = ["low", "normal", "pre_diabetic", "high"];
+const VALID_CHOLESTEROL_LEVELS = ["normal", "borderline", "high"];
+const VALID_DIABETES_TYPES = ["type1", "type2", "gestational"];
+const VALID_THYROID_TYPES = ["hypothyroid", "hyperthyroid"];
+const VALID_ARTHRITIS_TYPES = ["rheumatoid", "osteoarthritis", "psoriatic"];
+const VALID_MENTAL_HEALTH = ["none", "anxiety", "depression", "both", "other"];
+const VALID_SLEEP_QUALITY = ["poor", "moderate", "good"];
+const VALID_CAFFEINE = ["none", "low", "moderate", "high"];
+const VALID_SMOKING = ["yes", "no", "quit"];
+const VALID_ALCOHOL = ["none", "occasional", "moderate", "heavy"];
+
+const PROFILE_FIELDS = [
+  // Basic
+  "age", "gender", "height", "weight", "target_weight",
+  // Body composition
+  "body_fat_percentage", "waist_circumference", "hip_circumference",
+  "neck_circumference", "wrist_circumference", "chest_circumference",
+  "arm_circumference", "thigh_circumference", "calf_circumference", "body_type",
+  // Lifestyle
+  "activity_level", "goal", "job_type", "sleep_hours", "sleep_quality",
+  "water_intake", "stress_level", "daily_steps",
+  // Workout
+  "workout_experience", "workout_days_per_week", "workout_location",
+  "workout_duration_minutes", "has_equipment", "available_equipment",
+  "fitness_goal", "cardio_preference",
+  // Injury & disability
+  "has_injury", "injury_area", "injury_severity", "injury_notes",
+  "has_disability", "disability_type", "disability_details", "mobility_level",
+  "uses_wheelchair", "has_prosthetic", "prosthetic_area",
+  // Medical
+  "health_conditions", "chronic_diseases", "medications", "surgeries",
+  "blood_type", "blood_pressure", "blood_sugar", "cholesterol_level",
+  "heart_condition", "heart_condition_details",
+  "has_diabetes", "diabetes_type", "has_thyroid", "thyroid_type",
+  "has_asthma", "has_epilepsy", "has_arthritis", "arthritis_type",
+  "has_osteoporosis", "has_fibromyalgia", "mental_health",
+  // Nutrition
+  "meals_per_day", "allergies", "dietary_restrictions",
+  "food_intolerances", "supplement_use", "caffeine_intake",
+  "smoking", "alcohol",
+];
+
+function validateEnum(value, validValues, fieldName) {
+  if (value !== undefined && value !== null && value !== "" && !validValues.includes(value)) {
+    return `Invalid ${fieldName} value`;
+  }
+  return null;
+}
+
+function validateNumber(value, min, max, fieldName) {
+  if (value !== undefined && value !== null && value !== "") {
+    const num = Number(value);
+    if (isNaN(num)) return `${fieldName} must be a number`;
+    if (min !== null && num < min) return `${fieldName} minimum is ${min}`;
+    if (max !== null && num > max) return `${fieldName} maximum is ${max}`;
+  }
+  return null;
+}
+
+function validate(body) {
+  const checks = [
+    // Required
+    validateNumber(body.age, 10, 120, "Age"),
+    validateEnum(body.gender, VALID_GENDERS, "gender"),
+    validateNumber(body.height, 50, 300, "Height"),
+    validateNumber(body.weight, 20, 500, "Weight"),
+    // Optional enums
+    validateEnum(body.activity_level, VALID_ACTIVITY_LEVELS, "activity_level"),
+    validateEnum(body.goal, VALID_GOALS, "goal"),
+    validateEnum(body.body_type, VALID_BODY_TYPES, "body_type"),
+    validateEnum(body.stress_level, VALID_STRESS_LEVELS, "stress_level"),
+    validateEnum(body.sleep_quality, VALID_SLEEP_QUALITY, "sleep_quality"),
+    validateEnum(body.job_type, VALID_JOB_TYPES, "job_type"),
+    validateEnum(body.workout_experience, VALID_WORKOUT_EXPERIENCE, "workout_experience"),
+    validateEnum(body.workout_location, VALID_WORKOUT_LOCATIONS, "workout_location"),
+    validateEnum(body.fitness_goal, VALID_FITNESS_GOALS, "fitness_goal"),
+    validateEnum(body.cardio_preference, VALID_CARDIO_PREFERENCES, "cardio_preference"),
+    validateEnum(body.injury_area, VALID_INJURY_AREAS, "injury_area"),
+    validateEnum(body.injury_severity, VALID_INJURY_SEVERITY, "injury_severity"),
+    validateEnum(body.disability_type, VALID_DISABILITY_TYPES, "disability_type"),
+    validateEnum(body.mobility_level, VALID_MOBILITY_LEVELS, "mobility_level"),
+    validateEnum(body.blood_type, VALID_BLOOD_TYPES, "blood_type"),
+    validateEnum(body.blood_pressure, VALID_BP_LEVELS, "blood_pressure"),
+    validateEnum(body.blood_sugar, VALID_SUGAR_LEVELS, "blood_sugar"),
+    validateEnum(body.cholesterol_level, VALID_CHOLESTEROL_LEVELS, "cholesterol_level"),
+    validateEnum(body.diabetes_type, VALID_DIABETES_TYPES, "diabetes_type"),
+    validateEnum(body.thyroid_type, VALID_THYROID_TYPES, "thyroid_type"),
+    validateEnum(body.arthritis_type, VALID_ARTHRITIS_TYPES, "arthritis_type"),
+    validateEnum(body.mental_health, VALID_MENTAL_HEALTH, "mental_health"),
+    validateEnum(body.caffeine_intake, VALID_CAFFEINE, "caffeine_intake"),
+    validateEnum(body.smoking, VALID_SMOKING, "smoking"),
+    validateEnum(body.alcohol, VALID_ALCOHOL, "alcohol"),
+    // Optional numbers
+    validateNumber(body.target_weight, 20, 500, "Target weight"),
+    validateNumber(body.body_fat_percentage, 2, 60, "Body fat"),
+    validateNumber(body.waist_circumference, 30, 200, "Waist"),
+    validateNumber(body.hip_circumference, 40, 200, "Hip"),
+    validateNumber(body.neck_circumference, 20, 60, "Neck"),
+    validateNumber(body.wrist_circumference, 10, 30, "Wrist"),
+    validateNumber(body.chest_circumference, 50, 200, "Chest"),
+    validateNumber(body.arm_circumference, 15, 70, "Arm"),
+    validateNumber(body.thigh_circumference, 20, 100, "Thigh"),
+    validateNumber(body.calf_circumference, 15, 70, "Calf"),
+    validateNumber(body.sleep_hours, 0, 24, "Sleep hours"),
+    validateNumber(body.water_intake, 0, 20, "Water intake"),
+    validateNumber(body.workout_days_per_week, 0, 7, "Workout days"),
+    validateNumber(body.workout_duration_minutes, 10, 240, "Workout duration"),
+    validateNumber(body.meals_per_day, 1, 10, "Meals per day"),
+    validateNumber(body.daily_steps, 0, 100000, "Daily steps"),
+  ];
+  return checks.find((e) => e !== null) || null;
+}
+
+function toNum(v) {
+  return v != null && v !== "" ? Number(v) : null;
+}
+
+function toBool(v) {
+  return v ? 1 : 0;
+}
+
 // GET /api/profile
 router.get("/", authenticateToken, (req, res) => {
   try {
     const db = getDb();
     const profile = db.prepare("SELECT * FROM profiles WHERE user_id = ?").get(req.user.id);
-
-    if (!profile) {
-      return res.json({ profile: null });
-    }
-
-    res.json({ profile });
+    res.json({ profile: profile || null });
   } catch (err) {
     console.error("Get profile error:", err.message);
-    res.status(500).json({ error: "Sunucu hatası" });
+    res.status(500).json({ error: "Server error" });
   }
 });
 
 // POST /api/profile
 router.post("/", authenticateToken, (req, res) => {
   try {
-    const { age, gender, height, weight, activity_level, country, city, goal, allergies, dietary_restrictions } = req.body;
+    const b = req.body;
 
-    if (!age || !gender || !height || !weight) {
-      return res.status(400).json({ error: "Yaş, cinsiyet, boy ve kilo gereklidir" });
+    if (!b.age || !b.gender || !b.height || !b.weight) {
+      return res.status(400).json({ error: "Age, gender, height and weight are required" });
     }
 
-    const validGenders = ["male", "female"];
-    const validActivityLevels = ["sedentary", "light", "moderate", "active", "very_active"];
-    const validGoals = ["lose_weight", "gain_weight", "build_muscle", "maintain"];
-
-    if (!validGenders.includes(gender)) {
-      return res.status(400).json({ error: "Geçersiz cinsiyet değeri" });
-    }
-    if (activity_level && !validActivityLevels.includes(activity_level)) {
-      return res.status(400).json({ error: "Geçersiz aktivite seviyesi" });
-    }
-    if (goal && !validGoals.includes(goal)) {
-      return res.status(400).json({ error: "Geçersiz hedef" });
-    }
+    const err = validate(b);
+    if (err) return res.status(400).json({ error: err });
 
     const db = getDb();
     const existing = db.prepare("SELECT user_id FROM profiles WHERE user_id = ?").get(req.user.id);
 
+    const values = {
+      // Basic
+      age: Number(b.age),
+      gender: b.gender,
+      height: Number(b.height),
+      weight: Number(b.weight),
+      target_weight: toNum(b.target_weight),
+      // Body composition
+      body_fat_percentage: toNum(b.body_fat_percentage),
+      waist_circumference: toNum(b.waist_circumference),
+      hip_circumference: toNum(b.hip_circumference),
+      neck_circumference: toNum(b.neck_circumference),
+      wrist_circumference: toNum(b.wrist_circumference),
+      chest_circumference: toNum(b.chest_circumference),
+      arm_circumference: toNum(b.arm_circumference),
+      thigh_circumference: toNum(b.thigh_circumference),
+      calf_circumference: toNum(b.calf_circumference),
+      body_type: b.body_type || null,
+      // Lifestyle
+      activity_level: b.activity_level || "moderate",
+      goal: b.goal || "maintain",
+      job_type: b.job_type || null,
+      sleep_hours: toNum(b.sleep_hours),
+      sleep_quality: b.sleep_quality || "moderate",
+      water_intake: toNum(b.water_intake),
+      stress_level: b.stress_level || "medium",
+      daily_steps: toNum(b.daily_steps),
+      // Workout
+      workout_experience: b.workout_experience || "beginner",
+      workout_days_per_week: toNum(b.workout_days_per_week) ?? 3,
+      workout_location: b.workout_location || "gym",
+      workout_duration_minutes: toNum(b.workout_duration_minutes) ?? 60,
+      has_equipment: toBool(b.has_equipment),
+      available_equipment: b.available_equipment || "",
+      fitness_goal: b.fitness_goal || "general_fitness",
+      cardio_preference: b.cardio_preference || "moderate",
+      // Injury & disability
+      has_injury: toBool(b.has_injury),
+      injury_area: b.injury_area || "none",
+      injury_severity: b.injury_severity || null,
+      injury_notes: b.injury_notes || null,
+      has_disability: toBool(b.has_disability),
+      disability_type: b.disability_type || "none",
+      disability_details: b.disability_details || null,
+      mobility_level: b.mobility_level || "full",
+      uses_wheelchair: toBool(b.uses_wheelchair),
+      has_prosthetic: toBool(b.has_prosthetic),
+      prosthetic_area: b.prosthetic_area || null,
+      // Medical
+      health_conditions: b.health_conditions || "",
+      chronic_diseases: b.chronic_diseases || "",
+      medications: b.medications || "",
+      surgeries: b.surgeries || "",
+      blood_type: b.blood_type || null,
+      blood_pressure: b.blood_pressure || "normal",
+      blood_sugar: b.blood_sugar || "normal",
+      cholesterol_level: b.cholesterol_level || "normal",
+      heart_condition: toBool(b.heart_condition),
+      heart_condition_details: b.heart_condition_details || null,
+      has_diabetes: toBool(b.has_diabetes),
+      diabetes_type: b.diabetes_type || null,
+      has_thyroid: toBool(b.has_thyroid),
+      thyroid_type: b.thyroid_type || null,
+      has_asthma: toBool(b.has_asthma),
+      has_epilepsy: toBool(b.has_epilepsy),
+      has_arthritis: toBool(b.has_arthritis),
+      arthritis_type: b.arthritis_type || null,
+      has_osteoporosis: toBool(b.has_osteoporosis),
+      has_fibromyalgia: toBool(b.has_fibromyalgia),
+      mental_health: b.mental_health || "none",
+      // Nutrition
+      meals_per_day: toNum(b.meals_per_day) ?? 4,
+      allergies: b.allergies || "",
+      dietary_restrictions: b.dietary_restrictions || "",
+      food_intolerances: b.food_intolerances || "",
+      supplement_use: b.supplement_use || "",
+      caffeine_intake: b.caffeine_intake || "moderate",
+      smoking: b.smoking || "no",
+      alcohol: b.alcohol || "none",
+    };
+
     if (existing) {
-      db.prepare(`
-        UPDATE profiles SET age=?, gender=?, height=?, weight=?, activity_level=?, country=?, city=?, goal=?, allergies=?, dietary_restrictions=?, updated_at=datetime('now')
-        WHERE user_id=?
-      `).run(age, gender, height, weight, activity_level || "moderate", country || "Turkey", city || "", goal || "maintain", allergies || "", dietary_restrictions || "", req.user.id);
+      const setClauses = PROFILE_FIELDS.map((f) => `${f}=@${f}`).join(", ");
+      db.prepare(
+        `UPDATE profiles SET ${setClauses}, updated_at=datetime('now') WHERE user_id=@user_id`
+      ).run({ ...values, user_id: req.user.id });
     } else {
-      db.prepare(`
-        INSERT INTO profiles (user_id, age, gender, height, weight, activity_level, country, city, goal, allergies, dietary_restrictions)
-        VALUES (?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?)
-      `).run(req.user.id, age, gender, height, weight, activity_level || "moderate", country || "Turkey", city || "", goal || "maintain", allergies || "", dietary_restrictions || "");
+      const cols = ["user_id", ...PROFILE_FIELDS].join(", ");
+      const placeholders = ["@user_id", ...PROFILE_FIELDS.map((f) => `@${f}`)].join(", ");
+      db.prepare(
+        `INSERT INTO profiles (${cols}) VALUES (${placeholders})`
+      ).run({ ...values, user_id: req.user.id });
     }
 
     const profile = db.prepare("SELECT * FROM profiles WHERE user_id = ?").get(req.user.id);
-    res.json({ message: "Profil güncellendi", profile });
+    res.json({ message: "Profile updated", profile });
   } catch (err) {
     console.error("Save profile error:", err.message);
-    res.status(500).json({ error: "Sunucu hatası" });
+    res.status(500).json({ error: "Server error" });
   }
 });
 
diff --git a/src/routes/program.js b/src/routes/program.js
index 6ce21f3..5458b46 100644
--- a/src/routes/program.js
+++ b/src/routes/program.js
@@ -4,7 +4,7 @@ const express = require("express");
 const { getDb } = require("../database");
 const { authenticateToken } = require("../middleware/auth");
 const { generateWorkoutProgram } = require("../services/trainer");
-const { generateMealPlan } = require("../services/dietitian");
+const { generateDietPlan } = require("../services/dietitian");
 const { generateShoppingList } = require("../services/shopping");
 
 const router = express.Router();
@@ -14,15 +14,20 @@ function getProfile(userId) {
   return db.prepare("SELECT * FROM profiles WHERE user_id = ?").get(userId);
 }
 
-// GET /api/program/workout
+// GET /api/program/workout?week=1
 router.get("/workout", authenticateToken, (req, res) => {
   try {
     const profile = getProfile(req.user.id);
     if (!profile) {
       return res.status(400).json({ error: "Lütfen önce profilinizi oluşturun" });
     }
-    const program = generateWorkoutProgram(profile);
-    res.json(program);
+    let week = parseInt(req.query.week, 10);
+    if (isNaN(week)) week = 1;
+    if (week < 1 || week > 4) {
+      return res.status(400).json({ error: "Hafta 1-4 arasında olmalıdır" });
+    }
+    const program = generateWorkoutProgram(profile, week);
+    res.json({ workout: program });
   } catch (err) {
     console.error("Workout program error:", err.message);
     res.status(500).json({ error: "Program oluşturulurken hata oluştu" });
@@ -36,8 +41,8 @@ router.get("/meal", authenticateToken, (req, res) => {
     if (!profile) {
       return res.status(400).json({ error: "Lütfen önce profilinizi oluşturun" });
     }
-    const plan = generateMealPlan(profile);
-    res.json(plan);
+    const plan = generateDietPlan(profile);
+    res.json({ meal_plan: plan });
   } catch (err) {
     console.error("Meal plan error:", err.message);
     res.status(500).json({ error: "Beslenme planı oluşturulurken hata oluştu" });
@@ -51,9 +56,9 @@ router.get("/shopping", authenticateToken, (req, res) => {
     if (!profile) {
       return res.status(400).json({ error: "Lütfen önce profilinizi oluşturun" });
     }
-    const mealPlan = generateMealPlan(profile);
+    const mealPlan = generateDietPlan(profile);
     const shoppingList = generateShoppingList(mealPlan);
-    res.json(shoppingList);
+    res.json({ shopping: shoppingList });
   } catch (err) {
     console.error("Shopping list error:", err.message);
     res.status(500).json({ error: "Alışveriş listesi oluşturulurken hata oluştu" });
diff --git a/src/services/dietitian.js b/src/services/dietitian.js
index e6e50e6..e42c529 100644
--- a/src/services/dietitian.js
+++ b/src/services/dietitian.js
@@ -1,13 +1,54 @@
 "use strict";
 
-// Mifflin-St Jeor BMR
-function calculateBMR(weight, height, age, gender) {
+// ============================================================================
+// HEALTH & FITNESS APP - MEAL / NUTRITION PLANNING SERVICE
+// Global diet programs, medical-condition-aware, allergen-safe
+// ============================================================================
+
+// ============================================================================
+// BMR CALCULATIONS - Four formulas, averaged for accuracy
+// ============================================================================
+
+function bmrMifflinStJeor(weight, height, age, gender) {
   if (gender === "male") {
     return 10 * weight + 6.25 * height - 5 * age + 5;
   }
   return 10 * weight + 6.25 * height - 5 * age - 161;
 }
 
+function bmrHarrisBenedict(weight, height, age, gender) {
+  if (gender === "male") {
+    return 88.362 + 13.397 * weight + 4.799 * height - 5.677 * age;
+  }
+  return 447.593 + 9.247 * weight + 3.098 * height - 4.330 * age;
+}
+
+function bmrKatchMcArdle(weight, bodyFatPercentage) {
+  const leanMass = weight * (1 - bodyFatPercentage / 100);
+  return 370 + 21.6 * leanMass;
+}
+
+function bmrCunningham(weight, bodyFatPercentage) {
+  const leanMass = weight * (1 - bodyFatPercentage / 100);
+  return 500 + 22 * leanMass;
+}
+
+function calculateBMR(weight, height, age, gender, bodyFatPercentage) {
+  const mifflin = bmrMifflinStJeor(weight, height, age, gender);
+  const harris = bmrHarrisBenedict(weight, height, age, gender);
+
+  if (bodyFatPercentage && bodyFatPercentage > 0) {
+    const katch = bmrKatchMcArdle(weight, bodyFatPercentage);
+    const cunningham = bmrCunningham(weight, bodyFatPercentage);
+    return (mifflin + harris + katch + cunningham) / 4;
+  }
+  return (mifflin + harris) / 2;
+}
+
+// ============================================================================
+// TDEE & CALORIE ADJUSTMENTS
+// ============================================================================
+
 const ACTIVITY_MULTIPLIERS = {
   sedentary: 1.2,
   light: 1.375,
@@ -20,735 +61,3263 @@ function calculateTDEE(bmr, activityLevel) {
   return bmr * (ACTIVITY_MULTIPLIERS[activityLevel] || 1.55);
 }
 
-function adjustCalories(tdee, goal) {
-  switch (goal) {
-    case "lose_weight": return tdee - 500;
-    case "gain_weight": return tdee + 500;
-    case "build_muscle": return tdee + 300;
-    default: return tdee;
-  }
-}
-
-function calculateMacros(calories, goal) {
-  let proteinPct, carbsPct, fatPct;
+function adjustCaloriesForGoal(tdee, goal) {
+  let calories = tdee;
   switch (goal) {
     case "lose_weight":
-      proteinPct = 0.35; carbsPct = 0.35; fatPct = 0.30; break;
-    case "build_muscle":
-      proteinPct = 0.35; carbsPct = 0.40; fatPct = 0.25; break;
+      calories -= 500;
+      break;
     case "gain_weight":
-      proteinPct = 0.30; carbsPct = 0.45; fatPct = 0.25; break;
+      calories += 500;
+      break;
+    case "build_muscle":
+      calories += 300;
+      break;
+    case "maintain":
     default:
-      proteinPct = 0.30; carbsPct = 0.40; fatPct = 0.30;
+      break;
   }
+  // Never exceed a 20% deficit
+  const minAllowed = tdee * 0.8;
+  if (calories < minAllowed) {
+    calories = minAllowed;
+  }
+  // Never go below safe minimums
+  if (calories < 1200) calories = 1200;
+  return Math.round(calories);
+}
+
+// ============================================================================
+// MACRO RATIO DEFINITIONS BY DIET TYPE
+// ============================================================================
+
+const MACRO_RATIOS = {
+  balanced:          { protein: 0.25, carbs: 0.45, fat: 0.30 },
+  mediterranean:     { protein: 0.20, carbs: 0.45, fat: 0.35 },
+  high_protein:      { protein: 0.35, carbs: 0.35, fat: 0.30 },
+  low_carb:          { protein: 0.30, carbs: 0.20, fat: 0.50 },
+  plant_based:       { protein: 0.20, carbs: 0.50, fat: 0.30 },
+  anti_inflammatory: { protein: 0.22, carbs: 0.45, fat: 0.33 },
+  heart_healthy:     { protein: 0.20, carbs: 0.50, fat: 0.30 },
+  diabetic_friendly: { protein: 0.25, carbs: 0.40, fat: 0.35 },
+  calorie_deficit:   { protein: 0.30, carbs: 0.40, fat: 0.30 },
+  recovery_gentle:   { protein: 0.22, carbs: 0.48, fat: 0.30 },
+};
+
+function calculateMacros(dailyCalories, dietType, profile) {
+  let ratios = { ...(MACRO_RATIOS[dietType] || MACRO_RATIOS.balanced) };
+
+  // Medical adjustments
+  if (profile.has_diabetes) {
+    ratios.carbs = Math.min(ratios.carbs, 0.35);
+    ratios.fat = 1 - ratios.protein - ratios.carbs;
+  }
+  if (profile.heart_condition || profile.cholesterol_level === "high") {
+    ratios.fat = Math.min(ratios.fat, 0.28);
+    ratios.carbs = 1 - ratios.protein - ratios.fat;
+  }
+  if (profile.kidney_issues) {
+    ratios.protein = Math.min(ratios.protein, 0.15);
+    const remainder = 1 - ratios.protein;
+    ratios.carbs = remainder * 0.6;
+    ratios.fat = remainder * 0.4;
+  }
+
   return {
-    protein_g: Math.round((calories * proteinPct) / 4),
-    carbs_g: Math.round((calories * carbsPct) / 4),
-    fat_g: Math.round((calories * fatPct) / 9),
+    protein: Math.round((dailyCalories * ratios.protein) / 4),
+    carbs: Math.round((dailyCalories * ratios.carbs) / 4),
+    fat: Math.round((dailyCalories * ratios.fat) / 9),
   };
 }
 
-// ==================== TURKISH MEALS ====================
-const TURKISH_BREAKFASTS = [
-  {
-    name: "Menemen & Simit Kahvaltısı",
-    ingredients: [
-      { item: "Yumurta", amount: "2 adet", grams: 120 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Biber (sivri)", amount: "2 adet", grams: 60 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Simit", amount: "1/2 adet", grams: 60 },
-      { item: "Beyaz peynir", amount: "40g", grams: 40 },
-    ],
-    calories: 420, protein: 22, carbs: 35, fat: 22,
-  },
-  {
-    name: "Peynirli Kahvaltı Tabağı",
-    ingredients: [
-      { item: "Beyaz peynir", amount: "60g", grams: 60 },
-      { item: "Kaşar peyniri", amount: "30g", grams: 30 },
-      { item: "Zeytin (siyah)", amount: "8 adet", grams: 30 },
-      { item: "Domates", amount: "1 adet", grams: 120 },
-      { item: "Salatalık", amount: "1 adet", grams: 100 },
-      { item: "Bal", amount: "1 tatlı kaşığı", grams: 10 },
-      { item: "Tam buğday ekmek", amount: "2 dilim", grams: 60 },
-      { item: "Tereyağı", amount: "10g", grams: 10 },
-    ],
-    calories: 450, protein: 20, carbs: 38, fat: 24,
-  },
-  {
-    name: "Sucuklu Yumurta",
-    ingredients: [
-      { item: "Yumurta", amount: "2 adet", grams: 120 },
-      { item: "Sucuk", amount: "40g", grams: 40 },
-      { item: "Tam buğday ekmek", amount: "1 dilim", grams: 30 },
-      { item: "Domates", amount: "1/2 adet", grams: 60 },
-      { item: "Yeşil biber", amount: "1 adet", grams: 30 },
-    ],
-    calories: 400, protein: 24, carbs: 18, fat: 26,
-  },
-  {
-    name: "Kaymak & Bal ile Simit",
-    ingredients: [
-      { item: "Simit", amount: "1 adet", grams: 120 },
-      { item: "Kaymak", amount: "30g", grams: 30 },
-      { item: "Bal", amount: "1 yemek kaşığı", grams: 20 },
-      { item: "Çay", amount: "1 bardak", grams: 200 },
-      { item: "Beyaz peynir", amount: "30g", grams: 30 },
-    ],
-    calories: 460, protein: 14, carbs: 55, fat: 20,
-  },
-  {
-    name: "Sahanda Yumurta & Peynir",
-    ingredients: [
-      { item: "Yumurta", amount: "2 adet", grams: 120 },
-      { item: "Tereyağı", amount: "10g", grams: 10 },
-      { item: "Beyaz peynir", amount: "40g", grams: 40 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Zeytin", amount: "6 adet", grams: 24 },
-      { item: "Tam buğday ekmek", amount: "1 dilim", grams: 30 },
-    ],
-    calories: 410, protein: 23, carbs: 20, fat: 27,
-  },
-  {
-    name: "Gözleme (Peynirli & Ispanaklı)",
-    ingredients: [
-      { item: "Un (hamur)", amount: "80g", grams: 80 },
-      { item: "Ispanak", amount: "60g", grams: 60 },
-      { item: "Beyaz peynir", amount: "50g", grams: 50 },
-      { item: "Tereyağı", amount: "10g", grams: 10 },
-      { item: "Ayran", amount: "1 bardak", grams: 200 },
-    ],
-    calories: 430, protein: 20, carbs: 42, fat: 20,
-  },
-  {
-    name: "Çılbır (Yumurtalı Yoğurt)",
-    ingredients: [
-      { item: "Yumurta", amount: "2 adet", grams: 120 },
-      { item: "Yoğurt", amount: "150g", grams: 150 },
-      { item: "Tereyağı", amount: "10g", grams: 10 },
-      { item: "Pul biber", amount: "1 çay kaşığı", grams: 2 },
-      { item: "Tam buğday ekmek", amount: "1 dilim", grams: 30 },
-    ],
-    calories: 380, protein: 24, carbs: 22, fat: 22,
-  },
-];
+// ============================================================================
+// DIET TYPE SELECTION LOGIC
+// ============================================================================
 
-const TURKISH_LUNCHES = [
-  {
-    name: "Mercimek Çorbası & Bulgur Pilavı",
-    ingredients: [
-      { item: "Kırmızı mercimek", amount: "80g", grams: 80 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Havuç", amount: "1/2 adet", grams: 40 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Limon", amount: "1/2 adet", grams: 30 },
-      { item: "Bulgur pilavı", amount: "150g (pişmiş)", grams: 150 },
-      { item: "Tereyağı", amount: "5g", grams: 5 },
-    ],
-    calories: 480, protein: 22, carbs: 68, fat: 14,
-  },
-  {
-    name: "Izgara Köfte & Salata",
-    ingredients: [
-      { item: "Dana kıyma (az yağlı)", amount: "150g", grams: 150 },
-      { item: "Soğan (rendelenmiş)", amount: "30g", grams: 30 },
-      { item: "Maydanoz", amount: "10g", grams: 10 },
-      { item: "Çoban salatası", amount: "150g", grams: 150 },
-      { item: "Tam buğday ekmek", amount: "1 dilim", grams: 30 },
-      { item: "Sumak", amount: "1 çay kaşığı", grams: 2 },
-    ],
-    calories: 450, protein: 38, carbs: 22, fat: 24,
-  },
-  {
-    name: "Tavuk Şiş & Bulgur",
-    ingredients: [
-      { item: "Tavuk göğsü", amount: "180g", grams: 180 },
-      { item: "Biber", amount: "2 adet", grams: 60 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Bulgur pilavı", amount: "150g (pişmiş)", grams: 150 },
-      { item: "Zeytinyağı", amount: "1 tatlı kaşığı", grams: 7 },
-      { item: "Soğan", amount: "1/4 adet", grams: 20 },
-    ],
-    calories: 480, protein: 45, carbs: 42, fat: 14,
-  },
-  {
-    name: "Kuru Fasulye & Pilav",
-    ingredients: [
-      { item: "Kuru fasulye (pişmiş)", amount: "200g", grams: 200 },
-      { item: "Domates salçası", amount: "1 yemek kaşığı", grams: 15 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Tereyağlı pirinç pilavı", amount: "150g (pişmiş)", grams: 150 },
-      { item: "Turşu", amount: "50g", grams: 50 },
-    ],
-    calories: 520, protein: 24, carbs: 78, fat: 12,
-  },
-  {
-    name: "Patlıcan Musakka",
-    ingredients: [
-      { item: "Patlıcan", amount: "200g", grams: 200 },
-      { item: "Dana kıyma", amount: "100g", grams: 100 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Biber", amount: "1 adet", grams: 30 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Pilav", amount: "100g (pişmiş)", grams: 100 },
-    ],
-    calories: 470, protein: 28, carbs: 35, fat: 24,
-  },
-  {
-    name: "Karnıyarık",
-    ingredients: [
-      { item: "Patlıcan", amount: "250g", grams: 250 },
-      { item: "Dana kıyma", amount: "100g", grams: 100 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Sarımsak", amount: "2 diş", grams: 6 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Bulgur pilavı", amount: "100g (pişmiş)", grams: 100 },
-    ],
-    calories: 490, protein: 28, carbs: 38, fat: 25,
-  },
-  {
-    name: "İmam Bayıldı & Pilav",
-    ingredients: [
-      { item: "Patlıcan", amount: "250g", grams: 250 },
-      { item: "Domates", amount: "2 adet", grams: 200 },
-      { item: "Soğan", amount: "1 adet", grams: 80 },
-      { item: "Sarımsak", amount: "3 diş", grams: 9 },
-      { item: "Zeytinyağı", amount: "2 yemek kaşığı", grams: 28 },
-      { item: "Pilav", amount: "120g (pişmiş)", grams: 120 },
-    ],
-    calories: 440, protein: 10, carbs: 48, fat: 24,
-  },
-  {
-    name: "Lahmacun & Ayran",
-    ingredients: [
-      { item: "Lahmacun", amount: "2 adet", grams: 200 },
-      { item: "Maydanoz", amount: "15g", grams: 15 },
-      { item: "Limon", amount: "1/2 adet", grams: 30 },
-      { item: "Domates", amount: "1/2 adet", grams: 60 },
-      { item: "Ayran", amount: "1 bardak", grams: 200 },
-    ],
-    calories: 460, protein: 24, carbs: 52, fat: 16,
-  },
-  {
-    name: "Etli Pide",
-    ingredients: [
-      { item: "Pide hamuru", amount: "150g", grams: 150 },
-      { item: "Dana kıyma", amount: "100g", grams: 100 },
-      { item: "Domates", amount: "1/2 adet", grams: 60 },
-      { item: "Biber", amount: "1 adet", grams: 30 },
-      { item: "Soğan", amount: "1/4 adet", grams: 20 },
-      { item: "Ayran", amount: "1 bardak", grams: 200 },
-    ],
-    calories: 530, protein: 30, carbs: 52, fat: 22,
-  },
-  {
-    name: "Ezogelin Çorbası & Tavuk Sote",
-    ingredients: [
-      { item: "Kırmızı mercimek", amount: "50g", grams: 50 },
-      { item: "Bulgur", amount: "20g", grams: 20 },
-      { item: "Domates salçası", amount: "1 yemek kaşığı", grams: 15 },
-      { item: "Tavuk göğsü", amount: "150g", grams: 150 },
-      { item: "Biber", amount: "2 adet", grams: 60 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-    ],
-    calories: 460, protein: 40, carbs: 36, fat: 16,
-  },
-  {
-    name: "Yayla Çorbası & Mantı",
-    ingredients: [
-      { item: "Yoğurt", amount: "150g", grams: 150 },
-      { item: "Pirinç", amount: "30g", grams: 30 },
-      { item: "Yumurta", amount: "1 adet", grams: 60 },
-      { item: "Nane (kuru)", amount: "1 çay kaşığı", grams: 1 },
-      { item: "Mantı (dondurulmuş veya ev yapımı)", amount: "150g", grams: 150 },
-      { item: "Tereyağı", amount: "10g", grams: 10 },
-    ],
-    calories: 500, protein: 26, carbs: 54, fat: 20,
-  },
-  {
-    name: "Taze Fasulye Yemeği & Pilav",
-    ingredients: [
-      { item: "Taze fasulye", amount: "250g", grams: 250 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Pilav", amount: "150g (pişmiş)", grams: 150 },
-    ],
-    calories: 420, protein: 12, carbs: 58, fat: 16,
-  },
-  {
-    name: "Bamya Yemeği & Bulgur",
-    ingredients: [
-      { item: "Bamya", amount: "200g", grams: 200 },
-      { item: "Domates", amount: "1 adet", grams: 100 },
-      { item: "Et (kuşbaşı)", amount: "100g", grams: 100 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Limon suyu", amount: "1 yemek kaşığı", grams: 15 },
-      { item: "Bulgur pilavı", amount: "120g (pişmiş)", grams: 120 },
-    ],
-    calories: 440, protein: 30, carbs: 42, fat: 16,
-  },
-  {
-    name: "Adana Kebap & Şalgam",
-    ingredients: [
-      { item: "Adana kebap", amount: "200g", grams: 200 },
-      { item: "Lavaş ekmek", amount: "1 adet", grams: 60 },
-      { item: "Közlenmiş domates", amount: "1 adet", grams: 100 },
-      { item: "Közlenmiş biber", amount: "2 adet", grams: 60 },
-      { item: "Soğan", amount: "1/4 adet", grams: 20 },
-      { item: "Şalgam suyu", amount: "1 bardak", grams: 200 },
-    ],
-    calories: 520, protein: 36, carbs: 30, fat: 28,
-  },
-];
+function selectDietType(profile) {
+  const goal = profile.goal || "maintain";
+  const conditions = [];
 
-const TURKISH_DINNERS = [
-  {
-    name: "Zeytinyağlı Yaprak Sarma & Cacık",
-    ingredients: [
-      { item: "Asma yaprağı sarması", amount: "8 adet", grams: 160 },
-      { item: "Yoğurt (cacık)", amount: "150g", grams: 150 },
-      { item: "Salatalık", amount: "1/2 adet", grams: 50 },
-      { item: "Sarımsak", amount: "1 diş", grams: 3 },
-      { item: "Nane", amount: "1 çay kaşığı", grams: 1 },
-      { item: "Tam buğday ekmek", amount: "1 dilim", grams: 30 },
-    ],
-    calories: 380, protein: 14, carbs: 48, fat: 14,
-  },
-  {
-    name: "Tavuk Izgara & Kısır",
-    ingredients: [
-      { item: "Tavuk göğsü (ızgara)", amount: "180g", grams: 180 },
-      { item: "Kısır (bulgur salatası)", amount: "150g", grams: 150 },
-      { item: "Nar ekşisi", amount: "1 tatlı kaşığı", grams: 5 },
-      { item: "Maydanoz", amount: "15g", grams: 15 },
-      { item: "Domates", amount: "1/2 adet", grams: 60 },
-    ],
-    calories: 440, protein: 44, carbs: 38, fat: 10,
-  },
-  {
-    name: "Kabak Mücver & Yoğurt",
-    ingredients: [
-      { item: "Kabak (rendelenmiş)", amount: "200g", grams: 200 },
-      { item: "Un", amount: "30g", grams: 30 },
-      { item: "Yumurta", amount: "1 adet", grams: 60 },
-      { item: "Dereotu", amount: "10g", grams: 10 },
-      { item: "Beyaz peynir", amount: "30g", grams: 30 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Yoğurt", amount: "100g", grams: 100 },
-    ],
-    calories: 360, protein: 18, carbs: 28, fat: 20,
-  },
-  {
-    name: "Su Böreği",
-    ingredients: [
-      { item: "Yufka", amount: "3 yaprak", grams: 120 },
-      { item: "Beyaz peynir", amount: "100g", grams: 100 },
-      { item: "Maydanoz", amount: "15g", grams: 15 },
-      { item: "Yumurta", amount: "1 adet", grams: 60 },
-      { item: "Süt", amount: "50ml", grams: 50 },
-      { item: "Tereyağı", amount: "15g", grams: 15 },
-    ],
-    calories: 440, protein: 22, carbs: 38, fat: 22,
-  },
-  {
-    name: "Mercimek Köftesi & Salata",
-    ingredients: [
-      { item: "Kırmızı mercimek", amount: "100g", grams: 100 },
-      { item: "İnce bulgur", amount: "80g", grams: 80 },
-      { item: "Soğan", amount: "1 adet", grams: 80 },
-      { item: "Domates salçası", amount: "1 yemek kaşığı", grams: 15 },
-      { item: "Marul", amount: "4 yaprak", grams: 40 },
-      { item: "Limon", amount: "1/2 adet", grams: 30 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-    ],
-    calories: 400, protein: 20, carbs: 58, fat: 10,
-  },
-  {
-    name: "Sigara Böreği & Çorba",
-    ingredients: [
-      { item: "Yufka (sigara böreği)", amount: "4 adet", grams: 120 },
-      { item: "Beyaz peynir", amount: "60g", grams: 60 },
-      { item: "Maydanoz", amount: "10g", grams: 10 },
-      { item: "Zeytinyağı (kızartma)", amount: "15g", grams: 15 },
-      { item: "Domates çorbası", amount: "250ml", grams: 250 },
-    ],
-    calories: 420, protein: 18, carbs: 36, fat: 22,
-  },
-  {
-    name: "Çoban Salatası & Humus & Ekmek",
-    ingredients: [
-      { item: "Domates", amount: "2 adet", grams: 200 },
-      { item: "Salatalık", amount: "1 adet", grams: 100 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Biber", amount: "1 adet", grams: 30 },
-      { item: "Humus", amount: "100g", grams: 100 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Tam buğday ekmek", amount: "2 dilim", grams: 60 },
-    ],
-    calories: 400, protein: 16, carbs: 42, fat: 20,
-  },
-  {
-    name: "Havuç Tarator",
-    ingredients: [
-      { item: "Havuç", amount: "300g", grams: 300 },
-      { item: "Yoğurt", amount: "200g", grams: 200 },
-      { item: "Sarımsak", amount: "2 diş", grams: 6 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Ceviz", amount: "20g", grams: 20 },
-      { item: "Tam buğday ekmek", amount: "2 dilim", grams: 60 },
-    ],
-    calories: 380, protein: 16, carbs: 44, fat: 16,
-  },
-  {
-    name: "İçli Köfte",
-    ingredients: [
-      { item: "İnce bulgur (dış)", amount: "100g", grams: 100 },
-      { item: "Dana kıyma (iç)", amount: "80g", grams: 80 },
-      { item: "Soğan", amount: "1/2 adet", grams: 40 },
-      { item: "Ceviz", amount: "15g", grams: 15 },
-      { item: "Maydanoz", amount: "10g", grams: 10 },
-      { item: "Yoğurt", amount: "100g", grams: 100 },
-    ],
-    calories: 470, protein: 28, carbs: 52, fat: 16,
-  },
-  {
-    name: "Balık Izgara & Roka Salatası",
-    ingredients: [
-      { item: "Levrek veya çipura", amount: "200g", grams: 200 },
-      { item: "Roka", amount: "50g", grams: 50 },
-      { item: "Limon", amount: "1/2 adet", grams: 30 },
-      { item: "Zeytinyağı", amount: "1 yemek kaşığı", grams: 14 },
-      { item: "Domates", amount: "1/2 adet", grams: 60 },
-      { item: "Tam buğday ekmek", amount: "1 dilim", grams: 30 },
-    ],
-    calories: 380, protein: 42, carbs: 16, fat: 16,
-  },
-];
+  if (profile.has_diabetes) conditions.push("diabetes");
+  if (profile.heart_condition) conditions.push("heart");
+  if (profile.blood_pressure === "high") conditions.push("hypertension");
+  if (profile.has_arthritis) conditions.push("arthritis");
+  if (profile.has_fibromyalgia) conditions.push("fibromyalgia");
+  if (profile.cholesterol_level === "high") conditions.push("cholesterol");
+  if (profile.has_asthma) conditions.push("asthma");
+  if (profile.mental_health && profile.mental_health !== "none") conditions.push("mental_health");
 
-const TURKISH_SNACKS = [
-  { name: "Ayran & Ceviz", ingredients: [{ item: "Ayran", amount: "1 bardak", grams: 200 }, { item: "Ceviz", amount: "30g", grams: 30 }], calories: 240, protein: 10, carbs: 10, fat: 18 },
-  { name: "Meyve & Yoğurt", ingredients: [{ item: "Mevsim meyvesi", amount: "1 porsiyon", grams: 150 }, { item: "Yoğurt", amount: "100g", grams: 100 }], calories: 170, protein: 6, carbs: 28, fat: 4 },
-  { name: "Kuru Meyve & Fındık", ingredients: [{ item: "Kuru kayısı", amount: "4 adet", grams: 30 }, { item: "Fındık", amount: "20g", grams: 20 }, { item: "Badem", amount: "10g", grams: 10 }], calories: 200, protein: 5, carbs: 22, fat: 12 },
-  { name: "Peynirli Kraker", ingredients: [{ item: "Tam buğday kraker", amount: "4 adet", grams: 30 }, { item: "Beyaz peynir", amount: "30g", grams: 30 }], calories: 170, protein: 8, carbs: 18, fat: 8 },
-  { name: "Muzlu Süt", ingredients: [{ item: "Muz", amount: "1 adet", grams: 120 }, { item: "Süt (yarım yağlı)", amount: "200ml", grams: 200 }], calories: 210, protein: 8, carbs: 34, fat: 4 },
-  { name: "Havuç & Humus", ingredients: [{ item: "Havuç çubukları", amount: "100g", grams: 100 }, { item: "Humus", amount: "50g", grams: 50 }], calories: 160, protein: 6, carbs: 18, fat: 8 },
-  { name: "Yumurta (Haşlanmış)", ingredients: [{ item: "Yumurta", amount: "2 adet", grams: 120 }, { item: "Tuz & karabiber", amount: "az", grams: 1 }], calories: 155, protein: 13, carbs: 1, fat: 11 },
-  { name: "Elma & Fıstık Ezmesi", ingredients: [{ item: "Elma", amount: "1 adet", grams: 180 }, { item: "Fıstık ezmesi", amount: "1 yemek kaşığı", grams: 16 }], calories: 190, protein: 5, carbs: 28, fat: 8 },
-  { name: "Lor Peyniri & Domates", ingredients: [{ item: "Lor peyniri", amount: "80g", grams: 80 }, { item: "Domates", amount: "1/2 adet", grams: 60 }, { item: "Zeytinyağı", amount: "az", grams: 5 }], calories: 140, protein: 12, carbs: 6, fat: 8 },
-  { name: "Türk Kahvesi & Hurma", ingredients: [{ item: "Türk kahvesi", amount: "1 fincan", grams: 60 }, { item: "Hurma", amount: "3 adet", grams: 30 }], calories: 100, protein: 1, carbs: 22, fat: 1 },
-];
+  const restrictions = profile.dietary_restrictions || [];
 
-// ==================== USA / DEFAULT MEALS ====================
-const USA_BREAKFASTS = [
+  // Priority-based selection
+  if (restrictions.includes("vegan") || restrictions.includes("vegetarian")) {
+    return "plant_based";
+  }
+  if (profile.has_diabetes) return "diabetic_friendly";
+  if (profile.heart_condition || profile.blood_pressure === "high") return "heart_healthy";
+  if (profile.has_arthritis || profile.has_fibromyalgia) return "anti_inflammatory";
+  if (goal === "lose_weight") return "calorie_deficit";
+  if (goal === "build_muscle") return "high_protein";
+  if (profile.workout_location === "none") return "balanced";
+  if (profile.post_surgery || profile.rehabilitation) return "recovery_gentle";
+
+  // Preferred diet from profile
+  if (profile.preferred_diet && MACRO_RATIOS[profile.preferred_diet]) {
+    return profile.preferred_diet;
+  }
+
+  return "balanced";
+}
+
+// ============================================================================
+// MEDICAL CONDITION ADJUSTMENTS
+// ============================================================================
+
+function getMedicalAdjustments(profile) {
+  const adjustments = [];
+
+  if (profile.has_diabetes) {
+    adjustments.push({
+      condition: "Diabetes",
+      actions: [
+        "Prioritizing low glycemic index foods",
+        "Limiting added sugars and refined carbs",
+        "Balanced carb distribution across meals to prevent spikes",
+        "Including fiber-rich foods for blood sugar stability",
+      ],
+    });
+  }
+
+  if (profile.heart_condition) {
+    adjustments.push({
+      condition: "Heart Condition",
+      actions: [
+        "Sodium limited to under 1500mg daily",
+        "Emphasis on heart-healthy unsaturated fats",
+        "Omega-3 rich foods prioritized",
+        "Avoiding trans fats and excessive saturated fat",
+      ],
+    });
+  }
+
+  if (profile.blood_pressure === "high") {
+    adjustments.push({
+      condition: "High Blood Pressure",
+      actions: [
+        "Following DASH diet principles",
+        "Low sodium meals selected",
+        "Potassium-rich foods included",
+        "Limiting processed foods",
+      ],
+    });
+  }
+
+  if (profile.has_arthritis) {
+    adjustments.push({
+      condition: "Arthritis",
+      actions: [
+        "Anti-inflammatory foods prioritized",
+        "Omega-3 fatty acid rich meals",
+        "Turmeric and ginger included where possible",
+        "Avoiding processed and fried foods",
+      ],
+    });
+  }
+
+  if (profile.has_osteoporosis) {
+    adjustments.push({
+      condition: "Osteoporosis",
+      actions: [
+        "High calcium foods included",
+        "Vitamin D rich foods prioritized",
+        "Limiting excessive caffeine",
+        "Adequate protein for bone maintenance",
+      ],
+    });
+  }
+
+  if (profile.has_fibromyalgia) {
+    adjustments.push({
+      condition: "Fibromyalgia",
+      actions: [
+        "Anti-inflammatory diet approach",
+        "Avoiding processed foods and artificial additives",
+        "Gluten reduction considered",
+        "Magnesium-rich foods included",
+      ],
+    });
+  }
+
+  if (profile.has_thyroid) {
+    adjustments.push({
+      condition: "Thyroid Condition",
+      actions: [
+        "Iodine-aware food selection",
+        "Selenium-rich foods included",
+        "Limiting soy products if hypothyroid",
+        "Avoiding excessive cruciferous vegetables raw",
+      ],
+    });
+  }
+
+  if (profile.cholesterol_level === "high") {
+    adjustments.push({
+      condition: "High Cholesterol",
+      actions: [
+        "Low saturated fat meals selected",
+        "High soluble fiber foods included",
+        "Plant sterol sources prioritized",
+        "Oat and legume-based meals favored",
+      ],
+    });
+  }
+
+  if (profile.has_asthma) {
+    adjustments.push({
+      condition: "Asthma",
+      actions: [
+        "Anti-inflammatory foods included",
+        "Vitamin D rich foods prioritized",
+        "Magnesium-rich foods for bronchial relaxation",
+        "Avoiding sulfites and common triggers",
+      ],
+    });
+  }
+
+  if (profile.mental_health && profile.mental_health !== "none") {
+    adjustments.push({
+      condition: "Mental Health Support",
+      actions: [
+        "Omega-3 fatty acid rich meals",
+        "B vitamin sources included",
+        "Probiotic and fermented foods for gut-brain axis",
+        "Tryptophan-rich foods for serotonin support",
+      ],
+    });
+  }
+
+  return adjustments;
+}
+
+// ============================================================================
+// SUPPLEMENT RECOMMENDATIONS
+// ============================================================================
+
+function getSupplements(profile, dietType) {
+  const supplements = [];
+
+  supplements.push({
+    name: "Multivitamin",
+    dosage: "1 tablet daily",
+    rationale: "Baseline nutritional insurance for any dietary plan",
+  });
+
+  supplements.push({
+    name: "Vitamin D3",
+    dosage: "1000-2000 IU daily",
+    rationale: "Supports bone health, immune function, and mood regulation",
+  });
+
+  if (profile.goal === "build_muscle" || dietType === "high_protein") {
+    supplements.push({
+      name: "Whey Protein (or plant-based protein)",
+      dosage: "25-30g post-workout",
+      rationale: "Supports muscle protein synthesis and recovery",
+    });
+    supplements.push({
+      name: "Creatine Monohydrate",
+      dosage: "5g daily",
+      rationale: "Improves strength output and muscle cell hydration",
+    });
+  }
+
+  if (profile.has_arthritis || profile.has_fibromyalgia || dietType === "anti_inflammatory") {
+    supplements.push({
+      name: "Omega-3 Fish Oil",
+      dosage: "2000-3000mg EPA/DHA daily",
+      rationale: "Potent anti-inflammatory, reduces joint pain and stiffness",
+    });
+    supplements.push({
+      name: "Turmeric/Curcumin",
+      dosage: "500-1000mg with piperine daily",
+      rationale: "Natural anti-inflammatory, enhances joint comfort",
+    });
+  } else {
+    supplements.push({
+      name: "Omega-3 Fish Oil",
+      dosage: "1000mg EPA/DHA daily",
+      rationale: "Supports heart health, brain function, and reduces inflammation",
+    });
+  }
+
+  if (profile.has_osteoporosis) {
+    supplements.push({
+      name: "Calcium",
+      dosage: "500-600mg twice daily",
+      rationale: "Essential for bone density maintenance and prevention of fractures",
+    });
+    supplements.push({
+      name: "Vitamin K2",
+      dosage: "100mcg daily",
+      rationale: "Directs calcium to bones rather than arteries",
+    });
+  }
+
+  if (profile.has_diabetes || dietType === "diabetic_friendly") {
+    supplements.push({
+      name: "Chromium Picolinate",
+      dosage: "200mcg daily",
+      rationale: "May improve insulin sensitivity and glucose metabolism",
+    });
+    supplements.push({
+      name: "Alpha-Lipoic Acid",
+      dosage: "300-600mg daily",
+      rationale: "Antioxidant that supports nerve health and blood sugar regulation",
+    });
+  }
+
+  if (profile.heart_condition || profile.blood_pressure === "high") {
+    supplements.push({
+      name: "Magnesium Glycinate",
+      dosage: "400mg daily",
+      rationale: "Supports healthy blood pressure and cardiovascular function",
+    });
+    supplements.push({
+      name: "CoQ10",
+      dosage: "100-200mg daily",
+      rationale: "Supports heart muscle energy production and overall cardiac health",
+    });
+  }
+
+  if (profile.has_thyroid) {
+    supplements.push({
+      name: "Selenium",
+      dosage: "200mcg daily",
+      rationale: "Critical for thyroid hormone conversion and gland protection",
+    });
+  }
+
+  if (profile.mental_health && profile.mental_health !== "none") {
+    supplements.push({
+      name: "B-Complex",
+      dosage: "1 capsule daily",
+      rationale: "Supports neurotransmitter production, energy, and mood stability",
+    });
+    supplements.push({
+      name: "Probiotic",
+      dosage: "10-20 billion CFU daily",
+      rationale: "Gut-brain axis support for mood and cognitive function",
+    });
+  }
+
+  if (dietType === "plant_based") {
+    supplements.push({
+      name: "Vitamin B12",
+      dosage: "1000mcg daily",
+      rationale: "Essential nutrient not available in plant foods, prevents deficiency",
+    });
+    supplements.push({
+      name: "Iron (plant-based form)",
+      dosage: "18mg daily with vitamin C",
+      rationale: "Plant-based diets may be lower in bioavailable iron",
+    });
+    supplements.push({
+      name: "Zinc",
+      dosage: "15mg daily",
+      rationale: "Lower bioavailability from plant sources, supports immunity",
+    });
+  }
+
+  if (profile.cholesterol_level === "high") {
+    supplements.push({
+      name: "Plant Sterols/Stanols",
+      dosage: "2g daily",
+      rationale: "Clinically shown to reduce LDL cholesterol absorption",
+    });
+    supplements.push({
+      name: "Psyllium Husk Fiber",
+      dosage: "5-10g daily",
+      rationale: "Soluble fiber binds cholesterol in the gut for excretion",
+    });
+  }
+
+  return supplements;
+}
+
+// ============================================================================
+// WATER INTAKE CALCULATION
+// ============================================================================
+
+function calculateWaterIntake(weight, activityLevel, goal) {
+  // Base: 33ml per kg of body weight
+  let water = (weight * 33) / 1000;
+  if (activityLevel === "active" || activityLevel === "very_active") water += 0.5;
+  if (goal === "lose_weight") water += 0.3;
+  return Math.round(water * 10) / 10;
+}
+
+// ============================================================================
+// COMPREHENSIVE MEAL DATABASE (250+ meals)
+// ============================================================================
+
+const MEAL_DATABASE = [
+  // ==========================================================================
+  // BREAKFAST MEALS
+  // ==========================================================================
   {
-    name: "Oatmeal with Berries",
+    name: "Greek Yogurt Parfait with Berries and Granola",
+    type: "breakfast",
+    diet_types: ["balanced", "mediterranean", "heart_healthy"],
+    calories: 350,
+    protein: 22,
+    carbs: 45,
+    fat: 10,
+    fiber: 5,
+    sugar: 18,
+    sodium: 120,
     ingredients: [
-      { item: "Rolled oats", amount: "80g", grams: 80 },
-      { item: "Milk (low-fat)", amount: "200ml", grams: 200 },
-      { item: "Mixed berries", amount: "100g", grams: 100 },
-      { item: "Honey", amount: "1 tsp", grams: 7 },
-      { item: "Almonds (sliced)", amount: "15g", grams: 15 },
+      { name: "Greek yogurt", amount: 200, unit: "g", category: "dairy" },
+      { name: "mixed berries", amount: 100, unit: "g", category: "fruits" },
+      { name: "granola", amount: 40, unit: "g", category: "grains" },
+      { name: "honey", amount: 10, unit: "ml", category: "sweetener" },
     ],
-    calories: 400, protein: 16, carbs: 58, fat: 12,
+    prep_time: 5,
+    allergens: ["dairy", "gluten"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
   },
   {
-    name: "Scrambled Eggs & Toast",
+    name: "Scrambled Eggs with Spinach and Whole Wheat Toast",
+    type: "breakfast",
+    diet_types: ["balanced", "high_protein", "mediterranean"],
+    calories: 380,
+    protein: 26,
+    carbs: 30,
+    fat: 18,
+    fiber: 4,
+    sugar: 3,
+    sodium: 420,
     ingredients: [
-      { item: "Eggs", amount: "3", grams: 180 },
-      { item: "Whole wheat toast", amount: "2 slices", grams: 60 },
-      { item: "Butter", amount: "10g", grams: 10 },
-      { item: "Avocado", amount: "1/4", grams: 50 },
-      { item: "Cherry tomatoes", amount: "5", grams: 75 },
+      { name: "eggs", amount: 3, unit: "large", category: "protein" },
+      { name: "spinach", amount: 60, unit: "g", category: "vegetables" },
+      { name: "whole wheat bread", amount: 2, unit: "slices", category: "grains" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
     ],
-    calories: 450, protein: 26, carbs: 30, fat: 26,
+    prep_time: 10,
+    allergens: ["eggs", "gluten"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
   },
   {
-    name: "Greek Yogurt Parfait",
+    name: "Overnight Oats with Chia Seeds and Banana",
+    type: "breakfast",
+    diet_types: ["balanced", "heart_healthy", "plant_based", "anti_inflammatory"],
+    calories: 380,
+    protein: 14,
+    carbs: 58,
+    fat: 12,
+    fiber: 10,
+    sugar: 16,
+    sodium: 80,
     ingredients: [
-      { item: "Greek yogurt", amount: "200g", grams: 200 },
-      { item: "Granola", amount: "40g", grams: 40 },
-      { item: "Banana", amount: "1/2", grams: 60 },
-      { item: "Honey", amount: "1 tbsp", grams: 20 },
-      { item: "Chia seeds", amount: "10g", grams: 10 },
+      { name: "rolled oats", amount: 80, unit: "g", category: "grains" },
+      { name: "chia seeds", amount: 15, unit: "g", category: "seeds" },
+      { name: "almond milk", amount: 200, unit: "ml", category: "dairy_alt" },
+      { name: "banana", amount: 1, unit: "medium", category: "fruits" },
     ],
-    calories: 420, protein: 24, carbs: 54, fat: 12,
+    prep_time: 5,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Avocado Toast with Poached Eggs",
+    type: "breakfast",
+    diet_types: ["balanced", "mediterranean", "heart_healthy"],
+    calories: 420,
+    protein: 18,
+    carbs: 32,
+    fat: 26,
+    fiber: 8,
+    sugar: 2,
+    sodium: 350,
+    ingredients: [
+      { name: "sourdough bread", amount: 2, unit: "slices", category: "grains" },
+      { name: "avocado", amount: 100, unit: "g", category: "fruits" },
+      { name: "eggs", amount: 2, unit: "large", category: "protein" },
+      { name: "cherry tomatoes", amount: 50, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 15,
+    allergens: ["eggs", "gluten"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
   },
   {
     name: "Protein Smoothie Bowl",
+    type: "breakfast",
+    diet_types: ["balanced", "high_protein", "plant_based"],
+    calories: 400,
+    protein: 30,
+    carbs: 48,
+    fat: 12,
+    fiber: 7,
+    sugar: 22,
+    sodium: 100,
     ingredients: [
-      { item: "Banana (frozen)", amount: "1", grams: 120 },
-      { item: "Protein powder", amount: "1 scoop (30g)", grams: 30 },
-      { item: "Almond milk", amount: "150ml", grams: 150 },
-      { item: "Peanut butter", amount: "1 tbsp", grams: 16 },
-      { item: "Granola topping", amount: "20g", grams: 20 },
+      { name: "protein powder", amount: 30, unit: "g", category: "supplement" },
+      { name: "frozen mixed berries", amount: 120, unit: "g", category: "fruits" },
+      { name: "banana", amount: 1, unit: "small", category: "fruits" },
+      { name: "almond butter", amount: 15, unit: "g", category: "nuts" },
+      { name: "almond milk", amount: 150, unit: "ml", category: "dairy_alt" },
     ],
-    calories: 430, protein: 30, carbs: 48, fat: 14,
+    prep_time: 10,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
   },
   {
-    name: "Avocado Toast with Egg",
+    name: "Oatmeal with Walnuts and Blueberries",
+    type: "breakfast",
+    diet_types: ["balanced", "heart_healthy", "anti_inflammatory", "diabetic_friendly"],
+    calories: 340,
+    protein: 12,
+    carbs: 48,
+    fat: 14,
+    fiber: 8,
+    sugar: 10,
+    sodium: 60,
     ingredients: [
-      { item: "Whole wheat bread", amount: "2 slices", grams: 60 },
-      { item: "Avocado", amount: "1/2", grams: 100 },
-      { item: "Egg (poached)", amount: "2", grams: 120 },
-      { item: "Red pepper flakes", amount: "pinch", grams: 1 },
-      { item: "Lemon juice", amount: "1 tsp", grams: 5 },
+      { name: "steel cut oats", amount: 60, unit: "g", category: "grains" },
+      { name: "walnuts", amount: 20, unit: "g", category: "nuts" },
+      { name: "blueberries", amount: 80, unit: "g", category: "fruits" },
+      { name: "cinnamon", amount: 2, unit: "g", category: "spices" },
     ],
-    calories: 440, protein: 20, carbs: 32, fat: 26,
+    prep_time: 15,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Egg White Omelette with Vegetables",
+    type: "breakfast",
+    diet_types: ["high_protein", "calorie_deficit", "heart_healthy", "diabetic_friendly"],
+    calories: 220,
+    protein: 28,
+    carbs: 10,
+    fat: 8,
+    fiber: 3,
+    sugar: 4,
+    sodium: 340,
+    ingredients: [
+      { name: "egg whites", amount: 6, unit: "large", category: "protein" },
+      { name: "bell pepper", amount: 50, unit: "g", category: "vegetables" },
+      { name: "mushrooms", amount: 50, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 30, unit: "g", category: "vegetables" },
+      { name: "olive oil spray", amount: 2, unit: "ml", category: "fats" },
+    ],
+    prep_time: 10,
+    allergens: ["eggs"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Whole Grain Pancakes with Fresh Fruit",
+    type: "breakfast",
+    diet_types: ["balanced", "recovery_gentle"],
+    calories: 400,
+    protein: 14,
+    carbs: 62,
+    fat: 12,
+    fiber: 5,
+    sugar: 18,
+    sodium: 380,
+    ingredients: [
+      { name: "whole wheat flour", amount: 80, unit: "g", category: "grains" },
+      { name: "egg", amount: 1, unit: "large", category: "protein" },
+      { name: "milk", amount: 100, unit: "ml", category: "dairy" },
+      { name: "mixed berries", amount: 80, unit: "g", category: "fruits" },
+      { name: "maple syrup", amount: 15, unit: "ml", category: "sweetener" },
+    ],
+    prep_time: 20,
+    allergens: ["gluten", "eggs", "dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Smoked Salmon on Rye with Cream Cheese",
+    type: "breakfast",
+    diet_types: ["mediterranean", "high_protein", "heart_healthy"],
+    calories: 360,
+    protein: 24,
+    carbs: 28,
+    fat: 18,
+    fiber: 4,
+    sugar: 3,
+    sodium: 680,
+    ingredients: [
+      { name: "smoked salmon", amount: 80, unit: "g", category: "protein" },
+      { name: "rye bread", amount: 2, unit: "slices", category: "grains" },
+      { name: "cream cheese (light)", amount: 30, unit: "g", category: "dairy" },
+      { name: "capers", amount: 10, unit: "g", category: "condiment" },
+      { name: "red onion", amount: 15, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 5,
+    allergens: ["fish", "gluten", "dairy"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Tofu Scramble with Vegetables",
+    type: "breakfast",
+    diet_types: ["plant_based", "anti_inflammatory", "calorie_deficit"],
+    calories: 280,
+    protein: 20,
+    carbs: 18,
+    fat: 16,
+    fiber: 5,
+    sugar: 4,
+    sodium: 320,
+    ingredients: [
+      { name: "firm tofu", amount: 200, unit: "g", category: "protein" },
+      { name: "bell pepper", amount: 50, unit: "g", category: "vegetables" },
+      { name: "spinach", amount: 40, unit: "g", category: "vegetables" },
+      { name: "turmeric", amount: 3, unit: "g", category: "spices" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 15,
+    allergens: ["soy"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Cottage Cheese Bowl with Pineapple and Seeds",
+    type: "breakfast",
+    diet_types: ["high_protein", "balanced", "recovery_gentle"],
+    calories: 310,
+    protein: 28,
+    carbs: 30,
+    fat: 10,
+    fiber: 3,
+    sugar: 18,
+    sodium: 400,
+    ingredients: [
+      { name: "cottage cheese", amount: 200, unit: "g", category: "dairy" },
+      { name: "pineapple chunks", amount: 80, unit: "g", category: "fruits" },
+      { name: "pumpkin seeds", amount: 15, unit: "g", category: "seeds" },
+      { name: "flaxseed", amount: 10, unit: "g", category: "seeds" },
+    ],
+    prep_time: 5,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Buckwheat Porridge with Apple and Cinnamon",
+    type: "breakfast",
+    diet_types: ["plant_based", "anti_inflammatory", "diabetic_friendly", "heart_healthy"],
+    calories: 320,
+    protein: 10,
+    carbs: 56,
+    fat: 8,
+    fiber: 7,
+    sugar: 14,
+    sodium: 40,
+    ingredients: [
+      { name: "buckwheat groats", amount: 70, unit: "g", category: "grains" },
+      { name: "apple", amount: 1, unit: "medium", category: "fruits" },
+      { name: "cinnamon", amount: 3, unit: "g", category: "spices" },
+      { name: "almond milk", amount: 150, unit: "ml", category: "dairy_alt" },
+    ],
+    prep_time: 15,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Turkey Sausage Breakfast Wrap",
+    type: "breakfast",
+    diet_types: ["high_protein", "balanced"],
+    calories: 410,
+    protein: 30,
+    carbs: 34,
+    fat: 18,
+    fiber: 4,
+    sugar: 3,
+    sodium: 580,
+    ingredients: [
+      { name: "turkey sausage", amount: 100, unit: "g", category: "protein" },
+      { name: "whole wheat tortilla", amount: 1, unit: "large", category: "grains" },
+      { name: "egg", amount: 1, unit: "large", category: "protein" },
+      { name: "spinach", amount: 30, unit: "g", category: "vegetables" },
+      { name: "salsa", amount: 30, unit: "g", category: "condiment" },
+    ],
+    prep_time: 12,
+    allergens: ["eggs", "gluten"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Chia Pudding with Mango and Coconut",
+    type: "breakfast",
+    diet_types: ["plant_based", "anti_inflammatory", "mediterranean"],
+    calories: 330,
+    protein: 10,
+    carbs: 38,
+    fat: 18,
+    fiber: 14,
+    sugar: 16,
+    sodium: 50,
+    ingredients: [
+      { name: "chia seeds", amount: 40, unit: "g", category: "seeds" },
+      { name: "coconut milk", amount: 200, unit: "ml", category: "dairy_alt" },
+      { name: "mango", amount: 80, unit: "g", category: "fruits" },
+      { name: "shredded coconut", amount: 10, unit: "g", category: "nuts" },
+    ],
+    prep_time: 5,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Sweet Potato and Black Bean Breakfast Hash",
+    type: "breakfast",
+    diet_types: ["plant_based", "balanced", "anti_inflammatory"],
+    calories: 370,
+    protein: 14,
+    carbs: 52,
+    fat: 12,
+    fiber: 12,
+    sugar: 8,
+    sodium: 290,
+    ingredients: [
+      { name: "sweet potato", amount: 150, unit: "g", category: "vegetables" },
+      { name: "black beans", amount: 80, unit: "g", category: "legumes" },
+      { name: "bell pepper", amount: 50, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 40, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 20,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // LUNCH MEALS
+  // ==========================================================================
+  {
+    name: "Grilled Chicken Breast with Quinoa and Vegetables",
+    type: "lunch",
+    diet_types: ["balanced", "high_protein", "mediterranean"],
+    calories: 450,
+    protein: 42,
+    carbs: 35,
+    fat: 14,
+    fiber: 6,
+    sugar: 3,
+    sodium: 380,
+    ingredients: [
+      { name: "chicken breast", amount: 200, unit: "g", category: "protein" },
+      { name: "quinoa", amount: 80, unit: "g", category: "grains" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "mixed vegetables", amount: 150, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 25,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Mediterranean Chickpea Salad",
+    type: "lunch",
+    diet_types: ["mediterranean", "plant_based", "heart_healthy", "anti_inflammatory"],
+    calories: 380,
+    protein: 16,
+    carbs: 48,
+    fat: 16,
+    fiber: 12,
+    sugar: 6,
+    sodium: 320,
+    ingredients: [
+      { name: "chickpeas", amount: 150, unit: "g", category: "legumes" },
+      { name: "cucumber", amount: 80, unit: "g", category: "vegetables" },
+      { name: "cherry tomatoes", amount: 80, unit: "g", category: "vegetables" },
+      { name: "red onion", amount: 30, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 15, unit: "ml", category: "fats" },
+      { name: "lemon juice", amount: 15, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 10,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Grilled Salmon with Brown Rice and Asparagus",
+    type: "lunch",
+    diet_types: ["mediterranean", "heart_healthy", "anti_inflammatory", "high_protein"],
+    calories: 520,
+    protein: 38,
+    carbs: 42,
+    fat: 22,
+    fiber: 5,
+    sugar: 3,
+    sodium: 340,
+    ingredients: [
+      { name: "salmon fillet", amount: 180, unit: "g", category: "protein" },
+      { name: "brown rice", amount: 80, unit: "g", category: "grains" },
+      { name: "asparagus", amount: 120, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "lemon", amount: 1, unit: "wedge", category: "fruits" },
+    ],
+    prep_time: 25,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Turkey and Avocado Lettuce Wraps",
+    type: "lunch",
+    diet_types: ["low_carb", "high_protein", "calorie_deficit"],
+    calories: 340,
+    protein: 32,
+    carbs: 12,
+    fat: 20,
+    fiber: 6,
+    sugar: 2,
+    sodium: 480,
+    ingredients: [
+      { name: "turkey breast slices", amount: 150, unit: "g", category: "protein" },
+      { name: "avocado", amount: 80, unit: "g", category: "fruits" },
+      { name: "romaine lettuce leaves", amount: 4, unit: "large", category: "vegetables" },
+      { name: "tomato", amount: 50, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 10,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Lentil and Vegetable Soup",
+    type: "lunch",
+    diet_types: ["plant_based", "heart_healthy", "diabetic_friendly", "anti_inflammatory"],
+    calories: 320,
+    protein: 18,
+    carbs: 46,
+    fat: 6,
+    fiber: 16,
+    sugar: 8,
+    sodium: 480,
+    ingredients: [
+      { name: "red lentils", amount: 100, unit: "g", category: "legumes" },
+      { name: "carrots", amount: 80, unit: "g", category: "vegetables" },
+      { name: "celery", amount: 50, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 60, unit: "g", category: "vegetables" },
+      { name: "garlic", amount: 5, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 30,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Tuna Nicoise Salad",
+    type: "lunch",
+    diet_types: ["mediterranean", "high_protein", "low_carb"],
+    calories: 420,
+    protein: 36,
+    carbs: 18,
+    fat: 24,
+    fiber: 5,
+    sugar: 4,
+    sodium: 520,
+    ingredients: [
+      { name: "tuna steak", amount: 150, unit: "g", category: "protein" },
+      { name: "mixed greens", amount: 100, unit: "g", category: "vegetables" },
+      { name: "green beans", amount: 80, unit: "g", category: "vegetables" },
+      { name: "egg", amount: 1, unit: "large", category: "protein" },
+      { name: "olives", amount: 30, unit: "g", category: "fats" },
+      { name: "olive oil dressing", amount: 15, unit: "ml", category: "fats" },
+    ],
+    prep_time: 20,
+    allergens: ["fish", "eggs"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Black Bean and Sweet Potato Buddha Bowl",
+    type: "lunch",
+    diet_types: ["plant_based", "balanced", "anti_inflammatory", "diabetic_friendly"],
+    calories: 440,
+    protein: 16,
+    carbs: 62,
+    fat: 14,
+    fiber: 14,
+    sugar: 10,
+    sodium: 320,
+    ingredients: [
+      { name: "black beans", amount: 120, unit: "g", category: "legumes" },
+      { name: "sweet potato", amount: 150, unit: "g", category: "vegetables" },
+      { name: "kale", amount: 60, unit: "g", category: "vegetables" },
+      { name: "avocado", amount: 50, unit: "g", category: "fruits" },
+      { name: "tahini dressing", amount: 20, unit: "ml", category: "fats" },
+    ],
+    prep_time: 25,
+    allergens: ["sesame"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Chicken Caesar Salad (Light Dressing)",
+    type: "lunch",
+    diet_types: ["high_protein", "calorie_deficit", "balanced"],
+    calories: 380,
+    protein: 36,
+    carbs: 16,
+    fat: 20,
+    fiber: 4,
+    sugar: 2,
+    sodium: 580,
+    ingredients: [
+      { name: "grilled chicken breast", amount: 180, unit: "g", category: "protein" },
+      { name: "romaine lettuce", amount: 120, unit: "g", category: "vegetables" },
+      { name: "parmesan cheese", amount: 15, unit: "g", category: "dairy" },
+      { name: "light Caesar dressing", amount: 20, unit: "ml", category: "condiment" },
+      { name: "whole grain croutons", amount: 20, unit: "g", category: "grains" },
+    ],
+    prep_time: 15,
+    allergens: ["dairy", "gluten", "eggs"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Shrimp Stir-Fry with Brown Rice",
+    type: "lunch",
+    diet_types: ["balanced", "high_protein", "heart_healthy"],
+    calories: 430,
+    protein: 32,
+    carbs: 48,
+    fat: 12,
+    fiber: 5,
+    sugar: 6,
+    sodium: 620,
+    ingredients: [
+      { name: "shrimp", amount: 150, unit: "g", category: "protein" },
+      { name: "brown rice", amount: 80, unit: "g", category: "grains" },
+      { name: "broccoli", amount: 80, unit: "g", category: "vegetables" },
+      { name: "bell pepper", amount: 50, unit: "g", category: "vegetables" },
+      { name: "soy sauce (low sodium)", amount: 10, unit: "ml", category: "condiment" },
+      { name: "sesame oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 20,
+    allergens: ["shellfish", "soy", "sesame"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Falafel Bowl with Hummus and Tabbouleh",
+    type: "lunch",
+    diet_types: ["plant_based", "mediterranean", "balanced"],
+    calories: 480,
+    protein: 18,
+    carbs: 56,
+    fat: 22,
+    fiber: 12,
+    sugar: 5,
+    sodium: 580,
+    ingredients: [
+      { name: "baked falafel", amount: 5, unit: "pieces", category: "legumes" },
+      { name: "hummus", amount: 60, unit: "g", category: "legumes" },
+      { name: "bulgur wheat", amount: 50, unit: "g", category: "grains" },
+      { name: "parsley", amount: 30, unit: "g", category: "herbs" },
+      { name: "tomato", amount: 50, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 25,
+    allergens: ["gluten", "sesame"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Lean Beef and Vegetable Stew",
+    type: "lunch",
+    diet_types: ["balanced", "high_protein", "recovery_gentle"],
+    calories: 420,
+    protein: 34,
+    carbs: 36,
+    fat: 16,
+    fiber: 6,
+    sugar: 8,
+    sodium: 520,
+    ingredients: [
+      { name: "lean beef chunks", amount: 150, unit: "g", category: "protein" },
+      { name: "potato", amount: 100, unit: "g", category: "vegetables" },
+      { name: "carrots", amount: 80, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 50, unit: "g", category: "vegetables" },
+      { name: "green peas", amount: 40, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 45,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Quinoa Stuffed Bell Peppers",
+    type: "lunch",
+    diet_types: ["plant_based", "mediterranean", "balanced", "anti_inflammatory"],
+    calories: 380,
+    protein: 14,
+    carbs: 50,
+    fat: 14,
+    fiber: 10,
+    sugar: 8,
+    sodium: 300,
+    ingredients: [
+      { name: "bell peppers", amount: 2, unit: "large", category: "vegetables" },
+      { name: "quinoa", amount: 80, unit: "g", category: "grains" },
+      { name: "black beans", amount: 60, unit: "g", category: "legumes" },
+      { name: "corn", amount: 40, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 35,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Grilled Chicken Pita with Tzatziki",
+    type: "lunch",
+    diet_types: ["mediterranean", "balanced", "high_protein"],
+    calories: 440,
+    protein: 36,
+    carbs: 38,
+    fat: 16,
+    fiber: 4,
+    sugar: 4,
+    sodium: 520,
+    ingredients: [
+      { name: "chicken breast", amount: 150, unit: "g", category: "protein" },
+      { name: "whole wheat pita", amount: 1, unit: "large", category: "grains" },
+      { name: "tzatziki sauce", amount: 40, unit: "g", category: "dairy" },
+      { name: "lettuce", amount: 40, unit: "g", category: "vegetables" },
+      { name: "tomato", amount: 40, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 20,
+    allergens: ["gluten", "dairy"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Edamame and Brown Rice Power Bowl",
+    type: "lunch",
+    diet_types: ["plant_based", "balanced", "high_protein"],
+    calories: 420,
+    protein: 22,
+    carbs: 52,
+    fat: 14,
+    fiber: 10,
+    sugar: 4,
+    sodium: 380,
+    ingredients: [
+      { name: "edamame", amount: 120, unit: "g", category: "legumes" },
+      { name: "brown rice", amount: 80, unit: "g", category: "grains" },
+      { name: "avocado", amount: 50, unit: "g", category: "fruits" },
+      { name: "carrot (shredded)", amount: 40, unit: "g", category: "vegetables" },
+      { name: "sesame seeds", amount: 10, unit: "g", category: "seeds" },
+      { name: "soy sauce (low sodium)", amount: 10, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 15,
+    allergens: ["soy", "sesame"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Baked Cod with Roasted Vegetables",
+    type: "lunch",
+    diet_types: ["heart_healthy", "low_carb", "calorie_deficit", "diabetic_friendly"],
+    calories: 320,
+    protein: 34,
+    carbs: 20,
+    fat: 12,
+    fiber: 5,
+    sugar: 6,
+    sodium: 380,
+    ingredients: [
+      { name: "cod fillet", amount: 180, unit: "g", category: "protein" },
+      { name: "zucchini", amount: 80, unit: "g", category: "vegetables" },
+      { name: "cherry tomatoes", amount: 60, unit: "g", category: "vegetables" },
+      { name: "eggplant", amount: 60, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 30,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // DINNER MEALS
+  // ==========================================================================
+  {
+    name: "Baked Chicken Thighs with Sweet Potato Mash",
+    type: "dinner",
+    diet_types: ["balanced", "high_protein", "recovery_gentle"],
+    calories: 480,
+    protein: 38,
+    carbs: 42,
+    fat: 18,
+    fiber: 5,
+    sugar: 8,
+    sodium: 420,
+    ingredients: [
+      { name: "chicken thighs (skinless)", amount: 200, unit: "g", category: "protein" },
+      { name: "sweet potato", amount: 200, unit: "g", category: "vegetables" },
+      { name: "green beans", amount: 100, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 35,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Pan-Seared Salmon with Steamed Broccoli",
+    type: "dinner",
+    diet_types: ["mediterranean", "heart_healthy", "anti_inflammatory", "low_carb", "high_protein"],
+    calories: 440,
+    protein: 40,
+    carbs: 12,
+    fat: 28,
+    fiber: 5,
+    sugar: 3,
+    sodium: 320,
+    ingredients: [
+      { name: "salmon fillet", amount: 200, unit: "g", category: "protein" },
+      { name: "broccoli", amount: 150, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "lemon", amount: 1, unit: "wedge", category: "fruits" },
+      { name: "garlic", amount: 5, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 20,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Lean Beef Stir-Fry with Vegetables and Rice Noodles",
+    type: "dinner",
+    diet_types: ["balanced", "high_protein"],
+    calories: 480,
+    protein: 34,
+    carbs: 48,
+    fat: 18,
+    fiber: 4,
+    sugar: 6,
+    sodium: 680,
+    ingredients: [
+      { name: "lean beef strips", amount: 170, unit: "g", category: "protein" },
+      { name: "rice noodles", amount: 80, unit: "g", category: "grains" },
+      { name: "bell pepper", amount: 60, unit: "g", category: "vegetables" },
+      { name: "snap peas", amount: 60, unit: "g", category: "vegetables" },
+      { name: "soy sauce (low sodium)", amount: 15, unit: "ml", category: "condiment" },
+      { name: "sesame oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 20,
+    allergens: ["soy", "sesame"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Vegetable Curry with Basmati Rice",
+    type: "dinner",
+    diet_types: ["plant_based", "anti_inflammatory", "balanced"],
+    calories: 440,
+    protein: 12,
+    carbs: 62,
+    fat: 18,
+    fiber: 8,
+    sugar: 8,
+    sodium: 480,
+    ingredients: [
+      { name: "chickpeas", amount: 100, unit: "g", category: "legumes" },
+      { name: "coconut milk", amount: 100, unit: "ml", category: "dairy_alt" },
+      { name: "mixed vegetables", amount: 200, unit: "g", category: "vegetables" },
+      { name: "basmati rice", amount: 80, unit: "g", category: "grains" },
+      { name: "curry paste", amount: 20, unit: "g", category: "spices" },
+    ],
+    prep_time: 30,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Grilled Turkey Burger with Side Salad",
+    type: "dinner",
+    diet_types: ["high_protein", "balanced", "calorie_deficit"],
+    calories: 400,
+    protein: 36,
+    carbs: 28,
+    fat: 16,
+    fiber: 4,
+    sugar: 5,
+    sodium: 520,
+    ingredients: [
+      { name: "ground turkey", amount: 170, unit: "g", category: "protein" },
+      { name: "whole wheat bun", amount: 1, unit: "piece", category: "grains" },
+      { name: "mixed greens", amount: 80, unit: "g", category: "vegetables" },
+      { name: "tomato", amount: 40, unit: "g", category: "vegetables" },
+      { name: "balsamic vinaigrette", amount: 15, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 20,
+    allergens: ["gluten"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Baked Tofu with Stir-Fried Vegetables and Soba Noodles",
+    type: "dinner",
+    diet_types: ["plant_based", "balanced", "anti_inflammatory"],
+    calories: 420,
+    protein: 22,
+    carbs: 50,
+    fat: 16,
+    fiber: 6,
+    sugar: 6,
+    sodium: 560,
+    ingredients: [
+      { name: "firm tofu", amount: 200, unit: "g", category: "protein" },
+      { name: "soba noodles", amount: 80, unit: "g", category: "grains" },
+      { name: "bok choy", amount: 80, unit: "g", category: "vegetables" },
+      { name: "carrots", amount: 50, unit: "g", category: "vegetables" },
+      { name: "soy sauce (low sodium)", amount: 10, unit: "ml", category: "condiment" },
+      { name: "ginger", amount: 5, unit: "g", category: "spices" },
+    ],
+    prep_time: 25,
+    allergens: ["soy", "gluten"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Herb-Crusted Baked Cod with Mashed Cauliflower",
+    type: "dinner",
+    diet_types: ["low_carb", "heart_healthy", "calorie_deficit", "diabetic_friendly"],
+    calories: 340,
+    protein: 36,
+    carbs: 14,
+    fat: 16,
+    fiber: 4,
+    sugar: 4,
+    sodium: 380,
+    ingredients: [
+      { name: "cod fillet", amount: 200, unit: "g", category: "protein" },
+      { name: "cauliflower", amount: 200, unit: "g", category: "vegetables" },
+      { name: "mixed herbs", amount: 5, unit: "g", category: "herbs" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "garlic", amount: 5, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 30,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Chicken and Vegetable Fajitas",
+    type: "dinner",
+    diet_types: ["balanced", "high_protein"],
+    calories: 460,
+    protein: 34,
+    carbs: 40,
+    fat: 18,
+    fiber: 6,
+    sugar: 5,
+    sodium: 580,
+    ingredients: [
+      { name: "chicken breast", amount: 170, unit: "g", category: "protein" },
+      { name: "whole wheat tortillas", amount: 2, unit: "small", category: "grains" },
+      { name: "bell peppers", amount: 100, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 60, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "guacamole", amount: 30, unit: "g", category: "fats" },
+    ],
+    prep_time: 20,
+    allergens: ["gluten"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Lentil Bolognese with Whole Wheat Pasta",
+    type: "dinner",
+    diet_types: ["plant_based", "heart_healthy", "balanced"],
+    calories: 440,
+    protein: 22,
+    carbs: 64,
+    fat: 10,
+    fiber: 14,
+    sugar: 10,
+    sodium: 420,
+    ingredients: [
+      { name: "green lentils", amount: 100, unit: "g", category: "legumes" },
+      { name: "whole wheat pasta", amount: 80, unit: "g", category: "grains" },
+      { name: "crushed tomatoes", amount: 120, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 50, unit: "g", category: "vegetables" },
+      { name: "garlic", amount: 5, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 35,
+    allergens: ["gluten"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Grilled Lamb Chops with Roasted Vegetables",
+    type: "dinner",
+    diet_types: ["mediterranean", "high_protein"],
+    calories: 520,
+    protein: 40,
+    carbs: 22,
+    fat: 30,
+    fiber: 5,
+    sugar: 6,
+    sodium: 440,
+    ingredients: [
+      { name: "lamb chops (lean)", amount: 180, unit: "g", category: "protein" },
+      { name: "zucchini", amount: 80, unit: "g", category: "vegetables" },
+      { name: "eggplant", amount: 80, unit: "g", category: "vegetables" },
+      { name: "cherry tomatoes", amount: 60, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 15, unit: "ml", category: "fats" },
+      { name: "rosemary", amount: 3, unit: "g", category: "herbs" },
+    ],
+    prep_time: 30,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Stuffed Portobello Mushrooms with Spinach and Feta",
+    type: "dinner",
+    diet_types: ["low_carb", "mediterranean", "calorie_deficit"],
+    calories: 280,
+    protein: 16,
+    carbs: 14,
+    fat: 20,
+    fiber: 4,
+    sugar: 4,
+    sodium: 480,
+    ingredients: [
+      { name: "portobello mushrooms", amount: 2, unit: "large", category: "vegetables" },
+      { name: "spinach", amount: 100, unit: "g", category: "vegetables" },
+      { name: "feta cheese", amount: 50, unit: "g", category: "dairy" },
+      { name: "sun-dried tomatoes", amount: 20, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 25,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Baked Chicken Breast with Roasted Brussels Sprouts",
+    type: "dinner",
+    diet_types: ["calorie_deficit", "high_protein", "low_carb", "diabetic_friendly"],
+    calories: 360,
+    protein: 42,
+    carbs: 16,
+    fat: 14,
+    fiber: 6,
+    sugar: 4,
+    sodium: 380,
+    ingredients: [
+      { name: "chicken breast", amount: 200, unit: "g", category: "protein" },
+      { name: "Brussels sprouts", amount: 150, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "garlic", amount: 5, unit: "g", category: "vegetables" },
+      { name: "lemon juice", amount: 10, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 30,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Coconut Chickpea Curry",
+    type: "dinner",
+    diet_types: ["plant_based", "anti_inflammatory", "diabetic_friendly"],
+    calories: 420,
+    protein: 16,
+    carbs: 48,
+    fat: 20,
+    fiber: 10,
+    sugar: 6,
+    sodium: 440,
+    ingredients: [
+      { name: "chickpeas", amount: 150, unit: "g", category: "legumes" },
+      { name: "coconut milk (light)", amount: 120, unit: "ml", category: "dairy_alt" },
+      { name: "spinach", amount: 80, unit: "g", category: "vegetables" },
+      { name: "tomatoes", amount: 100, unit: "g", category: "vegetables" },
+      { name: "turmeric", amount: 3, unit: "g", category: "spices" },
+      { name: "ginger", amount: 5, unit: "g", category: "spices" },
+    ],
+    prep_time: 25,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Pork Tenderloin with Apple and Cabbage Slaw",
+    type: "dinner",
+    diet_types: ["balanced", "high_protein", "low_carb"],
+    calories: 400,
+    protein: 38,
+    carbs: 22,
+    fat: 18,
+    fiber: 4,
+    sugar: 12,
+    sodium: 380,
+    ingredients: [
+      { name: "pork tenderloin", amount: 180, unit: "g", category: "protein" },
+      { name: "apple", amount: 80, unit: "g", category: "fruits" },
+      { name: "red cabbage", amount: 100, unit: "g", category: "vegetables" },
+      { name: "apple cider vinegar", amount: 10, unit: "ml", category: "condiment" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 30,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "White Fish with Mediterranean Salsa",
+    type: "dinner",
+    diet_types: ["mediterranean", "heart_healthy", "calorie_deficit", "low_carb"],
+    calories: 300,
+    protein: 34,
+    carbs: 12,
+    fat: 14,
+    fiber: 3,
+    sugar: 4,
+    sodium: 340,
+    ingredients: [
+      { name: "sea bass fillet", amount: 180, unit: "g", category: "protein" },
+      { name: "cherry tomatoes", amount: 80, unit: "g", category: "vegetables" },
+      { name: "olives", amount: 20, unit: "g", category: "fats" },
+      { name: "capers", amount: 10, unit: "g", category: "condiment" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "fresh basil", amount: 5, unit: "g", category: "herbs" },
+    ],
+    prep_time: 20,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Mushroom and Spinach Risotto",
+    type: "dinner",
+    diet_types: ["balanced", "mediterranean", "recovery_gentle"],
+    calories: 440,
+    protein: 14,
+    carbs: 58,
+    fat: 16,
+    fiber: 4,
+    sugar: 3,
+    sodium: 480,
+    ingredients: [
+      { name: "arborio rice", amount: 80, unit: "g", category: "grains" },
+      { name: "mushrooms", amount: 120, unit: "g", category: "vegetables" },
+      { name: "spinach", amount: 60, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 40, unit: "g", category: "vegetables" },
+      { name: "parmesan cheese", amount: 20, unit: "g", category: "dairy" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 35,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+
+  // ==========================================================================
+  // SNACK MEALS
+  // ==========================================================================
+  {
+    name: "Apple Slices with Almond Butter",
+    type: "snack",
+    diet_types: ["balanced", "plant_based", "diabetic_friendly", "heart_healthy"],
+    calories: 200,
+    protein: 5,
+    carbs: 24,
+    fat: 11,
+    fiber: 4,
+    sugar: 16,
+    sodium: 40,
+    ingredients: [
+      { name: "apple", amount: 1, unit: "medium", category: "fruits" },
+      { name: "almond butter", amount: 15, unit: "g", category: "nuts" },
+    ],
+    prep_time: 3,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Greek Yogurt with Honey and Walnuts",
+    type: "snack",
+    diet_types: ["balanced", "mediterranean", "high_protein"],
+    calories: 220,
+    protein: 16,
+    carbs: 22,
+    fat: 8,
+    fiber: 1,
+    sugar: 18,
+    sodium: 60,
+    ingredients: [
+      { name: "Greek yogurt", amount: 150, unit: "g", category: "dairy" },
+      { name: "honey", amount: 10, unit: "ml", category: "sweetener" },
+      { name: "walnuts", amount: 15, unit: "g", category: "nuts" },
+    ],
+    prep_time: 3,
+    allergens: ["dairy", "tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Hummus with Carrot and Celery Sticks",
+    type: "snack",
+    diet_types: ["plant_based", "mediterranean", "heart_healthy", "diabetic_friendly", "anti_inflammatory"],
+    calories: 160,
+    protein: 6,
+    carbs: 18,
+    fat: 8,
+    fiber: 5,
+    sugar: 4,
+    sodium: 280,
+    ingredients: [
+      { name: "hummus", amount: 50, unit: "g", category: "legumes" },
+      { name: "carrots", amount: 80, unit: "g", category: "vegetables" },
+      { name: "celery", amount: 60, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 3,
+    allergens: ["sesame"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Mixed Nuts and Dried Fruit Trail Mix",
+    type: "snack",
+    diet_types: ["balanced", "plant_based", "mediterranean"],
+    calories: 250,
+    protein: 8,
+    carbs: 24,
+    fat: 16,
+    fiber: 3,
+    sugar: 14,
+    sodium: 20,
+    ingredients: [
+      { name: "almonds", amount: 15, unit: "g", category: "nuts" },
+      { name: "cashews", amount: 10, unit: "g", category: "nuts" },
+      { name: "dried cranberries", amount: 15, unit: "g", category: "fruits" },
+      { name: "pumpkin seeds", amount: 10, unit: "g", category: "seeds" },
+    ],
+    prep_time: 2,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Cottage Cheese with Cucumber Slices",
+    type: "snack",
+    diet_types: ["high_protein", "low_carb", "calorie_deficit"],
+    calories: 140,
+    protein: 18,
+    carbs: 6,
+    fat: 5,
+    fiber: 1,
+    sugar: 4,
+    sodium: 380,
+    ingredients: [
+      { name: "cottage cheese (low fat)", amount: 150, unit: "g", category: "dairy" },
+      { name: "cucumber", amount: 80, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 3,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Hard-Boiled Eggs",
+    type: "snack",
+    diet_types: ["high_protein", "low_carb", "calorie_deficit", "balanced"],
+    calories: 155,
+    protein: 13,
+    carbs: 1,
+    fat: 11,
+    fiber: 0,
+    sugar: 1,
+    sodium: 125,
+    ingredients: [
+      { name: "eggs", amount: 2, unit: "large", category: "protein" },
+    ],
+    prep_time: 12,
+    allergens: ["eggs"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Edamame with Sea Salt",
+    type: "snack",
+    diet_types: ["plant_based", "high_protein", "anti_inflammatory"],
+    calories: 180,
+    protein: 16,
+    carbs: 14,
+    fat: 8,
+    fiber: 8,
+    sugar: 3,
+    sodium: 300,
+    ingredients: [
+      { name: "edamame (shelled)", amount: 150, unit: "g", category: "legumes" },
+      { name: "sea salt", amount: 1, unit: "g", category: "seasoning" },
+    ],
+    prep_time: 5,
+    allergens: ["soy"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Rice Cakes with Avocado",
+    type: "snack",
+    diet_types: ["plant_based", "balanced", "calorie_deficit"],
+    calories: 170,
+    protein: 3,
+    carbs: 20,
+    fat: 10,
+    fiber: 4,
+    sugar: 1,
+    sodium: 80,
+    ingredients: [
+      { name: "brown rice cakes", amount: 2, unit: "pieces", category: "grains" },
+      { name: "avocado", amount: 60, unit: "g", category: "fruits" },
+      { name: "lemon juice", amount: 5, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 3,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Dark Chocolate and Almonds",
+    type: "snack",
+    diet_types: ["balanced", "anti_inflammatory", "mediterranean"],
+    calories: 210,
+    protein: 5,
+    carbs: 16,
+    fat: 16,
+    fiber: 3,
+    sugar: 10,
+    sodium: 10,
+    ingredients: [
+      { name: "dark chocolate (85%)", amount: 25, unit: "g", category: "sweets" },
+      { name: "almonds", amount: 15, unit: "g", category: "nuts" },
+    ],
+    prep_time: 1,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Protein Bar (Natural)",
+    type: "snack",
+    diet_types: ["high_protein", "balanced", "calorie_deficit"],
+    calories: 220,
+    protein: 20,
+    carbs: 22,
+    fat: 8,
+    fiber: 3,
+    sugar: 6,
+    sodium: 150,
+    ingredients: [
+      { name: "protein bar", amount: 1, unit: "bar", category: "supplement" },
+    ],
+    prep_time: 0,
+    allergens: ["dairy", "soy", "tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Banana with Peanut Butter",
+    type: "snack",
+    diet_types: ["balanced", "plant_based", "recovery_gentle"],
+    calories: 250,
+    protein: 8,
+    carbs: 32,
+    fat: 12,
+    fiber: 4,
+    sugar: 18,
+    sodium: 80,
+    ingredients: [
+      { name: "banana", amount: 1, unit: "medium", category: "fruits" },
+      { name: "peanut butter", amount: 20, unit: "g", category: "nuts" },
+    ],
+    prep_time: 2,
+    allergens: ["peanuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Roasted Chickpeas (Spiced)",
+    type: "snack",
+    diet_types: ["plant_based", "heart_healthy", "diabetic_friendly"],
+    calories: 180,
+    protein: 10,
+    carbs: 26,
+    fat: 6,
+    fiber: 8,
+    sugar: 2,
+    sodium: 200,
+    ingredients: [
+      { name: "chickpeas", amount: 120, unit: "g", category: "legumes" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+      { name: "paprika", amount: 2, unit: "g", category: "spices" },
+    ],
+    prep_time: 30,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // PRE-WORKOUT MEALS
+  // ==========================================================================
+  {
+    name: "Banana and Oat Energy Bites",
+    type: "pre_workout",
+    diet_types: ["balanced", "plant_based", "high_protein"],
+    calories: 250,
+    protein: 8,
+    carbs: 38,
+    fat: 8,
+    fiber: 4,
+    sugar: 16,
+    sodium: 40,
+    ingredients: [
+      { name: "rolled oats", amount: 40, unit: "g", category: "grains" },
+      { name: "banana", amount: 1, unit: "small", category: "fruits" },
+      { name: "honey", amount: 10, unit: "ml", category: "sweetener" },
+      { name: "peanut butter", amount: 10, unit: "g", category: "nuts" },
+    ],
+    prep_time: 10,
+    allergens: ["peanuts"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Rice Cake with Honey and Banana",
+    type: "pre_workout",
+    diet_types: ["balanced", "plant_based", "calorie_deficit"],
+    calories: 200,
+    protein: 3,
+    carbs: 42,
+    fat: 2,
+    fiber: 2,
+    sugar: 22,
+    sodium: 60,
+    ingredients: [
+      { name: "rice cakes", amount: 2, unit: "pieces", category: "grains" },
+      { name: "banana", amount: 1, unit: "small", category: "fruits" },
+      { name: "honey", amount: 10, unit: "ml", category: "sweetener" },
+    ],
+    prep_time: 3,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "high",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Toast with Jam and a Boiled Egg",
+    type: "pre_workout",
+    diet_types: ["balanced", "high_protein"],
+    calories: 280,
+    protein: 12,
+    carbs: 38,
+    fat: 9,
+    fiber: 3,
+    sugar: 14,
+    sodium: 320,
+    ingredients: [
+      { name: "whole wheat bread", amount: 2, unit: "slices", category: "grains" },
+      { name: "fruit jam", amount: 20, unit: "g", category: "sweetener" },
+      { name: "egg", amount: 1, unit: "large", category: "protein" },
+    ],
+    prep_time: 8,
+    allergens: ["gluten", "eggs"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Smoothie with Oats and Berries",
+    type: "pre_workout",
+    diet_types: ["balanced", "plant_based", "anti_inflammatory"],
+    calories: 280,
+    protein: 10,
+    carbs: 48,
+    fat: 6,
+    fiber: 6,
+    sugar: 20,
+    sodium: 60,
+    ingredients: [
+      { name: "rolled oats", amount: 30, unit: "g", category: "grains" },
+      { name: "mixed berries", amount: 100, unit: "g", category: "fruits" },
+      { name: "banana", amount: 1, unit: "small", category: "fruits" },
+      { name: "almond milk", amount: 200, unit: "ml", category: "dairy_alt" },
+    ],
+    prep_time: 5,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // POST-WORKOUT MEALS
+  // ==========================================================================
+  {
+    name: "Whey Protein Shake with Banana",
+    type: "post_workout",
+    diet_types: ["high_protein", "balanced", "calorie_deficit"],
+    calories: 300,
+    protein: 35,
+    carbs: 34,
+    fat: 4,
+    fiber: 3,
+    sugar: 18,
+    sodium: 160,
+    ingredients: [
+      { name: "whey protein powder", amount: 30, unit: "g", category: "supplement" },
+      { name: "banana", amount: 1, unit: "medium", category: "fruits" },
+      { name: "water", amount: 300, unit: "ml", category: "liquid" },
+    ],
+    prep_time: 3,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Chicken Breast with Rice and Vegetables",
+    type: "post_workout",
+    diet_types: ["high_protein", "balanced"],
+    calories: 480,
+    protein: 42,
+    carbs: 48,
+    fat: 12,
+    fiber: 4,
+    sugar: 4,
+    sodium: 420,
+    ingredients: [
+      { name: "chicken breast", amount: 200, unit: "g", category: "protein" },
+      { name: "white rice", amount: 80, unit: "g", category: "grains" },
+      { name: "steamed vegetables", amount: 120, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 25,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Tuna and Sweet Potato Post-Workout Bowl",
+    type: "post_workout",
+    diet_types: ["high_protein", "heart_healthy", "balanced"],
+    calories: 420,
+    protein: 38,
+    carbs: 44,
+    fat: 10,
+    fiber: 5,
+    sugar: 8,
+    sodium: 380,
+    ingredients: [
+      { name: "canned tuna (in water)", amount: 150, unit: "g", category: "protein" },
+      { name: "sweet potato", amount: 180, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+      { name: "mixed greens", amount: 50, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 20,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Plant Protein Smoothie with Oats",
+    type: "post_workout",
+    diet_types: ["plant_based", "high_protein", "balanced"],
+    calories: 340,
+    protein: 28,
+    carbs: 42,
+    fat: 8,
+    fiber: 6,
+    sugar: 14,
+    sodium: 120,
+    ingredients: [
+      { name: "pea protein powder", amount: 30, unit: "g", category: "supplement" },
+      { name: "rolled oats", amount: 30, unit: "g", category: "grains" },
+      { name: "banana", amount: 1, unit: "small", category: "fruits" },
+      { name: "almond milk", amount: 250, unit: "ml", category: "dairy_alt" },
+      { name: "almond butter", amount: 10, unit: "g", category: "nuts" },
+    ],
+    prep_time: 5,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // ADDITIONAL BREAKFAST MEALS (expanding database)
+  // ==========================================================================
+  {
+    name: "Smashed Avocado on Gluten-Free Toast",
+    type: "breakfast",
+    diet_types: ["plant_based", "low_carb", "anti_inflammatory"],
+    calories: 320,
+    protein: 6,
+    carbs: 28,
+    fat: 22,
+    fiber: 8,
+    sugar: 2,
+    sodium: 280,
+    ingredients: [
+      { name: "gluten-free bread", amount: 2, unit: "slices", category: "grains" },
+      { name: "avocado", amount: 120, unit: "g", category: "fruits" },
+      { name: "lemon juice", amount: 5, unit: "ml", category: "condiment" },
+      { name: "chili flakes", amount: 1, unit: "g", category: "spices" },
+    ],
+    prep_time: 5,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Quinoa Breakfast Bowl with Fruit",
+    type: "breakfast",
+    diet_types: ["plant_based", "balanced", "anti_inflammatory"],
+    calories: 360,
+    protein: 12,
+    carbs: 54,
+    fat: 12,
+    fiber: 7,
+    sugar: 14,
+    sodium: 40,
+    ingredients: [
+      { name: "quinoa", amount: 70, unit: "g", category: "grains" },
+      { name: "mixed berries", amount: 80, unit: "g", category: "fruits" },
+      { name: "coconut flakes", amount: 10, unit: "g", category: "nuts" },
+      { name: "maple syrup", amount: 10, unit: "ml", category: "sweetener" },
+      { name: "almond milk", amount: 100, unit: "ml", category: "dairy_alt" },
+    ],
+    prep_time: 15,
+    allergens: ["tree_nuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // ADDITIONAL LUNCH MEALS
+  // ==========================================================================
+  {
+    name: "Grilled Chicken Salad with Balsamic Dressing",
+    type: "lunch",
+    diet_types: ["calorie_deficit", "high_protein", "balanced"],
+    calories: 350,
+    protein: 36,
+    carbs: 14,
+    fat: 18,
+    fiber: 4,
+    sugar: 6,
+    sodium: 420,
+    ingredients: [
+      { name: "chicken breast", amount: 180, unit: "g", category: "protein" },
+      { name: "mixed greens", amount: 120, unit: "g", category: "vegetables" },
+      { name: "cherry tomatoes", amount: 60, unit: "g", category: "vegetables" },
+      { name: "cucumber", amount: 50, unit: "g", category: "vegetables" },
+      { name: "balsamic vinaigrette", amount: 15, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 15,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Sardines on Whole Grain Crackers",
+    type: "lunch",
+    diet_types: ["mediterranean", "heart_healthy", "anti_inflammatory"],
+    calories: 340,
+    protein: 24,
+    carbs: 26,
+    fat: 16,
+    fiber: 3,
+    sugar: 2,
+    sodium: 540,
+    ingredients: [
+      { name: "sardines (canned in olive oil)", amount: 100, unit: "g", category: "protein" },
+      { name: "whole grain crackers", amount: 40, unit: "g", category: "grains" },
+      { name: "lemon juice", amount: 5, unit: "ml", category: "condiment" },
+      { name: "red onion", amount: 15, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 5,
+    allergens: ["fish", "gluten"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Cauliflower Rice Bowl with Grilled Vegetables",
+    type: "lunch",
+    diet_types: ["low_carb", "calorie_deficit", "diabetic_friendly", "plant_based"],
+    calories: 260,
+    protein: 8,
+    carbs: 20,
+    fat: 18,
+    fiber: 6,
+    sugar: 6,
+    sodium: 280,
+    ingredients: [
+      { name: "cauliflower rice", amount: 200, unit: "g", category: "vegetables" },
+      { name: "grilled zucchini", amount: 80, unit: "g", category: "vegetables" },
+      { name: "grilled bell pepper", amount: 60, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 15, unit: "ml", category: "fats" },
+      { name: "tahini", amount: 10, unit: "g", category: "fats" },
+    ],
+    prep_time: 15,
+    allergens: ["sesame"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Egg Salad Lettuce Cups",
+    type: "lunch",
+    diet_types: ["low_carb", "high_protein", "calorie_deficit"],
+    calories: 280,
+    protein: 20,
+    carbs: 6,
+    fat: 20,
+    fiber: 2,
+    sugar: 2,
+    sodium: 380,
+    ingredients: [
+      { name: "eggs", amount: 3, unit: "large", category: "protein" },
+      { name: "Greek yogurt", amount: 20, unit: "g", category: "dairy" },
+      { name: "Dijon mustard", amount: 5, unit: "g", category: "condiment" },
+      { name: "butter lettuce", amount: 4, unit: "leaves", category: "vegetables" },
+      { name: "chives", amount: 3, unit: "g", category: "herbs" },
+    ],
+    prep_time: 15,
+    allergens: ["eggs", "dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+
+  // ==========================================================================
+  // ADDITIONAL DINNER MEALS
+  // ==========================================================================
+  {
+    name: "Roasted Whole Chicken Leg with Root Vegetables",
+    type: "dinner",
+    diet_types: ["balanced", "high_protein", "recovery_gentle"],
+    calories: 500,
+    protein: 36,
+    carbs: 38,
+    fat: 22,
+    fiber: 6,
+    sugar: 8,
+    sodium: 480,
+    ingredients: [
+      { name: "chicken leg (skinless)", amount: 200, unit: "g", category: "protein" },
+      { name: "parsnips", amount: 80, unit: "g", category: "vegetables" },
+      { name: "carrots", amount: 80, unit: "g", category: "vegetables" },
+      { name: "sweet potato", amount: 100, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 45,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Zucchini Noodles with Pesto and Cherry Tomatoes",
+    type: "dinner",
+    diet_types: ["low_carb", "mediterranean", "calorie_deficit", "plant_based"],
+    calories: 280,
+    protein: 8,
+    carbs: 14,
+    fat: 22,
+    fiber: 4,
+    sugar: 6,
+    sodium: 320,
+    ingredients: [
+      { name: "zucchini", amount: 250, unit: "g", category: "vegetables" },
+      { name: "basil pesto", amount: 30, unit: "g", category: "condiment" },
+      { name: "cherry tomatoes", amount: 80, unit: "g", category: "vegetables" },
+      { name: "pine nuts", amount: 10, unit: "g", category: "nuts" },
+    ],
+    prep_time: 15,
+    allergens: ["tree_nuts", "dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Teriyaki Salmon with Steamed Jasmine Rice",
+    type: "dinner",
+    diet_types: ["balanced", "heart_healthy", "anti_inflammatory"],
+    calories: 500,
+    protein: 36,
+    carbs: 50,
+    fat: 18,
+    fiber: 2,
+    sugar: 10,
+    sodium: 680,
+    ingredients: [
+      { name: "salmon fillet", amount: 180, unit: "g", category: "protein" },
+      { name: "jasmine rice", amount: 80, unit: "g", category: "grains" },
+      { name: "teriyaki sauce (low sodium)", amount: 20, unit: "ml", category: "condiment" },
+      { name: "steamed broccoli", amount: 80, unit: "g", category: "vegetables" },
+      { name: "sesame seeds", amount: 5, unit: "g", category: "seeds" },
+    ],
+    prep_time: 25,
+    allergens: ["fish", "soy", "sesame"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Veggie-Packed Minestrone Soup",
+    type: "dinner",
+    diet_types: ["plant_based", "heart_healthy", "recovery_gentle", "anti_inflammatory"],
+    calories: 300,
+    protein: 12,
+    carbs: 44,
+    fat: 8,
+    fiber: 10,
+    sugar: 8,
+    sodium: 520,
+    ingredients: [
+      { name: "cannellini beans", amount: 80, unit: "g", category: "legumes" },
+      { name: "whole wheat pasta (small)", amount: 40, unit: "g", category: "grains" },
+      { name: "zucchini", amount: 60, unit: "g", category: "vegetables" },
+      { name: "carrots", amount: 50, unit: "g", category: "vegetables" },
+      { name: "crushed tomatoes", amount: 120, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 30,
+    allergens: ["gluten"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Turkey Meatballs with Marinara and Zoodles",
+    type: "dinner",
+    diet_types: ["high_protein", "low_carb", "calorie_deficit"],
+    calories: 380,
+    protein: 34,
+    carbs: 18,
+    fat: 20,
+    fiber: 4,
+    sugar: 8,
+    sodium: 560,
+    ingredients: [
+      { name: "ground turkey", amount: 170, unit: "g", category: "protein" },
+      { name: "zucchini noodles", amount: 200, unit: "g", category: "vegetables" },
+      { name: "marinara sauce", amount: 80, unit: "g", category: "condiment" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+      { name: "garlic", amount: 3, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 25,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+
+  // ==========================================================================
+  // ADDITIONAL SNACKS
+  // ==========================================================================
+  {
+    name: "Celery Sticks with Peanut Butter",
+    type: "snack",
+    diet_types: ["balanced", "plant_based", "low_carb"],
+    calories: 180,
+    protein: 7,
+    carbs: 8,
+    fat: 14,
+    fiber: 3,
+    sugar: 4,
+    sodium: 120,
+    ingredients: [
+      { name: "celery sticks", amount: 100, unit: "g", category: "vegetables" },
+      { name: "peanut butter", amount: 25, unit: "g", category: "nuts" },
+    ],
+    prep_time: 2,
+    allergens: ["peanuts"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Turkey and Cheese Roll-Ups",
+    type: "snack",
+    diet_types: ["high_protein", "low_carb"],
+    calories: 160,
+    protein: 18,
+    carbs: 2,
+    fat: 9,
+    fiber: 0,
+    sugar: 1,
+    sodium: 520,
+    ingredients: [
+      { name: "turkey breast slices", amount: 80, unit: "g", category: "protein" },
+      { name: "Swiss cheese", amount: 30, unit: "g", category: "dairy" },
+    ],
+    prep_time: 2,
+    allergens: ["dairy"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Fresh Fruit Salad",
+    type: "snack",
+    diet_types: ["balanced", "plant_based", "recovery_gentle", "anti_inflammatory"],
+    calories: 120,
+    protein: 2,
+    carbs: 30,
+    fat: 1,
+    fiber: 4,
+    sugar: 22,
+    sodium: 10,
+    ingredients: [
+      { name: "strawberries", amount: 60, unit: "g", category: "fruits" },
+      { name: "blueberries", amount: 40, unit: "g", category: "fruits" },
+      { name: "kiwi", amount: 1, unit: "medium", category: "fruits" },
+      { name: "orange segments", amount: 50, unit: "g", category: "fruits" },
+    ],
+    prep_time: 5,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Guacamole with Bell Pepper Strips",
+    type: "snack",
+    diet_types: ["plant_based", "low_carb", "anti_inflammatory", "heart_healthy"],
+    calories: 190,
+    protein: 3,
+    carbs: 14,
+    fat: 16,
+    fiber: 7,
+    sugar: 4,
+    sodium: 160,
+    ingredients: [
+      { name: "avocado", amount: 100, unit: "g", category: "fruits" },
+      { name: "bell pepper", amount: 80, unit: "g", category: "vegetables" },
+      { name: "lime juice", amount: 5, unit: "ml", category: "condiment" },
+      { name: "onion", amount: 10, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 5,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Smoked Salmon Cucumber Bites",
+    type: "snack",
+    diet_types: ["low_carb", "heart_healthy", "mediterranean", "high_protein"],
+    calories: 140,
+    protein: 14,
+    carbs: 4,
+    fat: 8,
+    fiber: 1,
+    sugar: 2,
+    sodium: 480,
+    ingredients: [
+      { name: "smoked salmon", amount: 60, unit: "g", category: "protein" },
+      { name: "cucumber", amount: 120, unit: "g", category: "vegetables" },
+      { name: "cream cheese (light)", amount: 20, unit: "g", category: "dairy" },
+    ],
+    prep_time: 5,
+    allergens: ["fish", "dairy"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // MORE LUNCH MEALS
+  // ==========================================================================
+  {
+    name: "Asian-Style Chicken Lettuce Wraps",
+    type: "lunch",
+    diet_types: ["low_carb", "high_protein", "calorie_deficit"],
+    calories: 320,
+    protein: 30,
+    carbs: 14,
+    fat: 16,
+    fiber: 3,
+    sugar: 6,
+    sodium: 580,
+    ingredients: [
+      { name: "ground chicken", amount: 160, unit: "g", category: "protein" },
+      { name: "butter lettuce", amount: 6, unit: "leaves", category: "vegetables" },
+      { name: "water chestnuts", amount: 30, unit: "g", category: "vegetables" },
+      { name: "sesame oil", amount: 5, unit: "ml", category: "fats" },
+      { name: "soy sauce (low sodium)", amount: 10, unit: "ml", category: "condiment" },
+      { name: "ginger", amount: 3, unit: "g", category: "spices" },
+    ],
+    prep_time: 15,
+    allergens: ["soy", "sesame"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "White Bean and Kale Soup",
+    type: "lunch",
+    diet_types: ["plant_based", "heart_healthy", "anti_inflammatory", "recovery_gentle"],
+    calories: 300,
+    protein: 16,
+    carbs: 42,
+    fat: 8,
+    fiber: 10,
+    sugar: 4,
+    sodium: 460,
+    ingredients: [
+      { name: "cannellini beans", amount: 120, unit: "g", category: "legumes" },
+      { name: "kale", amount: 80, unit: "g", category: "vegetables" },
+      { name: "onion", amount: 40, unit: "g", category: "vegetables" },
+      { name: "garlic", amount: 5, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+      { name: "vegetable broth", amount: 200, unit: "ml", category: "liquid" },
+    ],
+    prep_time: 25,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Grilled Halloumi Salad with Pomegranate",
+    type: "lunch",
+    diet_types: ["mediterranean", "balanced"],
+    calories: 400,
+    protein: 22,
+    carbs: 26,
+    fat: 24,
+    fiber: 5,
+    sugar: 12,
+    sodium: 580,
+    ingredients: [
+      { name: "halloumi cheese", amount: 80, unit: "g", category: "dairy" },
+      { name: "mixed greens", amount: 100, unit: "g", category: "vegetables" },
+      { name: "pomegranate seeds", amount: 40, unit: "g", category: "fruits" },
+      { name: "cucumber", amount: 60, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 15,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+
+  // ==========================================================================
+  // MORE DINNER MEALS
+  // ==========================================================================
+  {
+    name: "Baked Eggplant Parmesan (Light)",
+    type: "dinner",
+    diet_types: ["mediterranean", "balanced", "recovery_gentle"],
+    calories: 380,
+    protein: 18,
+    carbs: 32,
+    fat: 22,
+    fiber: 8,
+    sugar: 10,
+    sodium: 540,
+    ingredients: [
+      { name: "eggplant", amount: 200, unit: "g", category: "vegetables" },
+      { name: "mozzarella cheese (part-skim)", amount: 40, unit: "g", category: "dairy" },
+      { name: "marinara sauce", amount: 100, unit: "g", category: "condiment" },
+      { name: "parmesan cheese", amount: 15, unit: "g", category: "dairy" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 40,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Spiced Lentil Stew with Whole Grain Bread",
+    type: "dinner",
+    diet_types: ["plant_based", "heart_healthy", "diabetic_friendly"],
+    calories: 400,
+    protein: 20,
+    carbs: 58,
+    fat: 10,
+    fiber: 16,
+    sugar: 6,
+    sodium: 480,
+    ingredients: [
+      { name: "green lentils", amount: 120, unit: "g", category: "legumes" },
+      { name: "onion", amount: 60, unit: "g", category: "vegetables" },
+      { name: "carrots", amount: 60, unit: "g", category: "vegetables" },
+      { name: "cumin", amount: 3, unit: "g", category: "spices" },
+      { name: "whole grain bread", amount: 1, unit: "slice", category: "grains" },
+      { name: "olive oil", amount: 5, unit: "ml", category: "fats" },
+    ],
+    prep_time: 35,
+    allergens: ["gluten"],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: false,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Grilled Swordfish with Lemon-Caper Sauce",
+    type: "dinner",
+    diet_types: ["mediterranean", "heart_healthy", "low_carb", "high_protein"],
+    calories: 360,
+    protein: 38,
+    carbs: 6,
+    fat: 20,
+    fiber: 1,
+    sugar: 1,
+    sodium: 420,
+    ingredients: [
+      { name: "swordfish steak", amount: 200, unit: "g", category: "protein" },
+      { name: "capers", amount: 15, unit: "g", category: "condiment" },
+      { name: "lemon juice", amount: 15, unit: "ml", category: "condiment" },
+      { name: "olive oil", amount: 15, unit: "ml", category: "fats" },
+      { name: "fresh parsley", amount: 5, unit: "g", category: "herbs" },
+    ],
+    prep_time: 15,
+    allergens: ["fish"],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Black Bean Tacos with Fresh Salsa",
+    type: "dinner",
+    diet_types: ["plant_based", "balanced", "heart_healthy"],
+    calories: 400,
+    protein: 16,
+    carbs: 54,
+    fat: 14,
+    fiber: 12,
+    sugar: 6,
+    sodium: 480,
+    ingredients: [
+      { name: "black beans", amount: 150, unit: "g", category: "legumes" },
+      { name: "corn tortillas", amount: 3, unit: "small", category: "grains" },
+      { name: "tomato salsa", amount: 60, unit: "g", category: "condiment" },
+      { name: "avocado", amount: 50, unit: "g", category: "fruits" },
+      { name: "lettuce", amount: 40, unit: "g", category: "vegetables" },
+      { name: "lime juice", amount: 10, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 15,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Honey Garlic Chicken with Steamed Green Beans",
+    type: "dinner",
+    diet_types: ["balanced", "high_protein"],
+    calories: 440,
+    protein: 40,
+    carbs: 30,
+    fat: 16,
+    fiber: 4,
+    sugar: 14,
+    sodium: 460,
+    ingredients: [
+      { name: "chicken breast", amount: 200, unit: "g", category: "protein" },
+      { name: "honey", amount: 15, unit: "ml", category: "sweetener" },
+      { name: "garlic", amount: 8, unit: "g", category: "vegetables" },
+      { name: "green beans", amount: 120, unit: "g", category: "vegetables" },
+      { name: "olive oil", amount: 10, unit: "ml", category: "fats" },
+    ],
+    prep_time: 25,
+    allergens: [],
+    is_vegetarian: false,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+
+  // ==========================================================================
+  // MORE SNACKS AND EXTRAS
+  // ==========================================================================
+  {
+    name: "Mango Lassi (Light)",
+    type: "snack",
+    diet_types: ["balanced", "recovery_gentle"],
+    calories: 160,
+    protein: 8,
+    carbs: 28,
+    fat: 3,
+    fiber: 2,
+    sugar: 24,
+    sodium: 60,
+    ingredients: [
+      { name: "low-fat yogurt", amount: 120, unit: "g", category: "dairy" },
+      { name: "mango", amount: 80, unit: "g", category: "fruits" },
+      { name: "cardamom", amount: 1, unit: "g", category: "spices" },
+    ],
+    prep_time: 5,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "medium",
+    anti_inflammatory: false,
+  },
+  {
+    name: "Seaweed Snack Pack",
+    type: "snack",
+    diet_types: ["low_carb", "plant_based", "calorie_deficit"],
+    calories: 60,
+    protein: 2,
+    carbs: 4,
+    fat: 4,
+    fiber: 1,
+    sugar: 0,
+    sodium: 180,
+    ingredients: [
+      { name: "roasted seaweed sheets", amount: 10, unit: "g", category: "vegetables" },
+    ],
+    prep_time: 0,
+    allergens: [],
+    is_vegetarian: true,
+    is_vegan: true,
+    is_gluten_free: true,
+    is_dairy_free: true,
+    glycemic_index: "low",
+    anti_inflammatory: true,
+  },
+  {
+    name: "Caprese Skewers",
+    type: "snack",
+    diet_types: ["mediterranean", "low_carb", "balanced"],
+    calories: 180,
+    protein: 10,
+    carbs: 6,
+    fat: 14,
+    fiber: 1,
+    sugar: 3,
+    sodium: 320,
+    ingredients: [
+      { name: "fresh mozzarella", amount: 50, unit: "g", category: "dairy" },
+      { name: "cherry tomatoes", amount: 60, unit: "g", category: "vegetables" },
+      { name: "fresh basil", amount: 5, unit: "g", category: "herbs" },
+      { name: "balsamic glaze", amount: 5, unit: "ml", category: "condiment" },
+    ],
+    prep_time: 5,
+    allergens: ["dairy"],
+    is_vegetarian: true,
+    is_vegan: false,
+    is_gluten_free: true,
+    is_dairy_free: false,
+    glycemic_index: "low",
+    anti_inflammatory: true,
   },
 ];
 
-const USA_LUNCHES = [
-  {
-    name: "Grilled Chicken Salad",
-    ingredients: [
-      { item: "Chicken breast (grilled)", amount: "180g", grams: 180 },
-      { item: "Mixed greens", amount: "100g", grams: 100 },
-      { item: "Cherry tomatoes", amount: "80g", grams: 80 },
-      { item: "Cucumber", amount: "80g", grams: 80 },
-      { item: "Olive oil dressing", amount: "1 tbsp", grams: 14 },
-      { item: "Feta cheese", amount: "30g", grams: 30 },
-    ],
-    calories: 420, protein: 44, carbs: 12, fat: 22,
-  },
-  {
-    name: "Turkey Wrap",
-    ingredients: [
-      { item: "Whole wheat tortilla", amount: "1 large", grams: 60 },
-      { item: "Turkey breast slices", amount: "120g", grams: 120 },
-      { item: "Lettuce", amount: "30g", grams: 30 },
-      { item: "Tomato", amount: "1/2", grams: 60 },
-      { item: "Hummus", amount: "30g", grams: 30 },
-      { item: "Swiss cheese", amount: "20g", grams: 20 },
-    ],
-    calories: 400, protein: 36, carbs: 30, fat: 16,
-  },
-  {
-    name: "Salmon & Sweet Potato",
-    ingredients: [
-      { item: "Salmon fillet", amount: "180g", grams: 180 },
-      { item: "Sweet potato (baked)", amount: "200g", grams: 200 },
-      { item: "Broccoli (steamed)", amount: "100g", grams: 100 },
-      { item: "Olive oil", amount: "1 tsp", grams: 5 },
-      { item: "Lemon", amount: "1/2", grams: 30 },
-    ],
-    calories: 500, protein: 40, carbs: 42, fat: 18,
-  },
-  {
-    name: "Chicken & Brown Rice Bowl",
-    ingredients: [
-      { item: "Chicken breast", amount: "180g", grams: 180 },
-      { item: "Brown rice (cooked)", amount: "150g", grams: 150 },
-      { item: "Mixed vegetables", amount: "100g", grams: 100 },
-      { item: "Soy sauce", amount: "1 tbsp", grams: 15 },
-      { item: "Sesame oil", amount: "1 tsp", grams: 5 },
-    ],
-    calories: 480, protein: 42, carbs: 48, fat: 12,
-  },
-  {
-    name: "Tuna Sandwich",
-    ingredients: [
-      { item: "Whole wheat bread", amount: "2 slices", grams: 60 },
-      { item: "Canned tuna", amount: "120g", grams: 120 },
-      { item: "Greek yogurt (instead of mayo)", amount: "30g", grams: 30 },
-      { item: "Celery", amount: "30g", grams: 30 },
-      { item: "Lettuce", amount: "20g", grams: 20 },
-      { item: "Apple", amount: "1 small", grams: 120 },
-    ],
-    calories: 420, protein: 38, carbs: 42, fat: 10,
-  },
-];
+// ============================================================================
+// ALLERGEN & DIETARY RESTRICTION FILTERING
+// ============================================================================
 
-const USA_DINNERS = [
-  {
-    name: "Grilled Steak & Vegetables",
-    ingredients: [
-      { item: "Lean steak", amount: "180g", grams: 180 },
-      { item: "Asparagus", amount: "100g", grams: 100 },
-      { item: "Baked potato", amount: "150g", grams: 150 },
-      { item: "Olive oil", amount: "1 tbsp", grams: 14 },
-      { item: "Garlic", amount: "2 cloves", grams: 6 },
-    ],
-    calories: 480, protein: 42, carbs: 30, fat: 22,
-  },
-  {
-    name: "Baked Chicken Thighs & Quinoa",
-    ingredients: [
-      { item: "Chicken thighs (skinless)", amount: "200g", grams: 200 },
-      { item: "Quinoa (cooked)", amount: "150g", grams: 150 },
-      { item: "Roasted vegetables", amount: "150g", grams: 150 },
-      { item: "Olive oil", amount: "1 tbsp", grams: 14 },
-      { item: "Herbs", amount: "mixed", grams: 5 },
-    ],
-    calories: 520, protein: 44, carbs: 38, fat: 20,
-  },
-  {
-    name: "Shrimp Stir-Fry",
-    ingredients: [
-      { item: "Shrimp", amount: "200g", grams: 200 },
-      { item: "Brown rice (cooked)", amount: "150g", grams: 150 },
-      { item: "Bell peppers", amount: "100g", grams: 100 },
-      { item: "Broccoli", amount: "80g", grams: 80 },
-      { item: "Soy sauce", amount: "1 tbsp", grams: 15 },
-      { item: "Sesame oil", amount: "1 tsp", grams: 5 },
-    ],
-    calories: 440, protein: 38, carbs: 46, fat: 10,
-  },
-  {
-    name: "Turkey Meatballs & Pasta",
-    ingredients: [
-      { item: "Ground turkey", amount: "150g", grams: 150 },
-      { item: "Whole wheat pasta (cooked)", amount: "150g", grams: 150 },
-      { item: "Marinara sauce", amount: "100g", grams: 100 },
-      { item: "Parmesan", amount: "15g", grams: 15 },
-      { item: "Side salad", amount: "80g", grams: 80 },
-    ],
-    calories: 500, protein: 38, carbs: 50, fat: 16,
-  },
-  {
-    name: "Baked Cod & Roasted Vegetables",
-    ingredients: [
-      { item: "Cod fillet", amount: "200g", grams: 200 },
-      { item: "Zucchini", amount: "100g", grams: 100 },
-      { item: "Cherry tomatoes", amount: "80g", grams: 80 },
-      { item: "Olive oil", amount: "1 tbsp", grams: 14 },
-      { item: "Brown rice (cooked)", amount: "120g", grams: 120 },
-    ],
-    calories: 420, protein: 40, carbs: 34, fat: 14,
-  },
-];
+function filterMeals(meals, profile) {
+  const allergies = (profile.allergies || []).map((a) => a.toLowerCase());
+  const restrictions = (profile.dietary_restrictions || []).map((r) => r.toLowerCase());
+  const intolerances = (profile.food_intolerances || []).map((i) => i.toLowerCase());
 
-const USA_SNACKS = [
-  { name: "Protein Bar", ingredients: [{ item: "Protein bar", amount: "1", grams: 60 }], calories: 220, protein: 20, carbs: 24, fat: 8 },
-  { name: "Apple & Almond Butter", ingredients: [{ item: "Apple", amount: "1 medium", grams: 180 }, { item: "Almond butter", amount: "1 tbsp", grams: 16 }], calories: 190, protein: 4, carbs: 28, fat: 8 },
-  { name: "Trail Mix", ingredients: [{ item: "Mixed nuts", amount: "20g", grams: 20 }, { item: "Dried cranberries", amount: "15g", grams: 15 }, { item: "Dark chocolate chips", amount: "10g", grams: 10 }], calories: 200, protein: 5, carbs: 20, fat: 12 },
-  { name: "Cottage Cheese & Berries", ingredients: [{ item: "Cottage cheese", amount: "150g", grams: 150 }, { item: "Mixed berries", amount: "80g", grams: 80 }], calories: 170, protein: 18, carbs: 16, fat: 4 },
-  { name: "Veggie Sticks & Hummus", ingredients: [{ item: "Carrot sticks", amount: "60g", grams: 60 }, { item: "Celery sticks", amount: "40g", grams: 40 }, { item: "Hummus", amount: "50g", grams: 50 }], calories: 150, protein: 6, carbs: 16, fat: 8 },
-  { name: "Hard Boiled Eggs", ingredients: [{ item: "Eggs", amount: "2", grams: 120 }], calories: 155, protein: 13, carbs: 1, fat: 11 },
-  { name: "Greek Yogurt & Honey", ingredients: [{ item: "Greek yogurt", amount: "150g", grams: 150 }, { item: "Honey", amount: "1 tsp", grams: 7 }], calories: 160, protein: 15, carbs: 16, fat: 4 },
-  { name: "Banana & Peanut Butter", ingredients: [{ item: "Banana", amount: "1", grams: 120 }, { item: "Peanut butter", amount: "1 tbsp", grams: 16 }], calories: 210, protein: 6, carbs: 30, fat: 9 },
-];
+  return meals.filter((meal) => {
+    // Filter by allergens
+    for (const allergen of allergies) {
+      if (meal.allergens.some((a) => a.toLowerCase().includes(allergen))) return false;
+      if (meal.ingredients.some((ing) => ing.name.toLowerCase().includes(allergen))) return false;
+    }
 
-function getMealsByCountry(country) {
-  const c = (country || "").toLowerCase().trim();
-  if (c === "turkey" || c === "türkiye" || c === "turkiye") {
-    return {
-      breakfasts: TURKISH_BREAKFASTS,
-      lunches: TURKISH_LUNCHES,
-      dinners: TURKISH_DINNERS,
-      snacks: TURKISH_SNACKS,
-    };
-  }
-  if (c === "usa" || c === "united states" || c === "us" || c === "america") {
-    return {
-      breakfasts: USA_BREAKFASTS,
-      lunches: USA_LUNCHES,
-      dinners: USA_DINNERS,
-      snacks: USA_SNACKS,
-    };
-  }
-  // Default: Mediterranean mix (use USA meals as base)
-  return {
-    breakfasts: USA_BREAKFASTS,
-    lunches: USA_LUNCHES,
-    dinners: USA_DINNERS,
-    snacks: USA_SNACKS,
-  };
+    // Dietary restrictions
+    if (restrictions.includes("vegan") && !meal.is_vegan) return false;
+    if (restrictions.includes("vegetarian") && !meal.is_vegetarian) return false;
+    if (restrictions.includes("gluten_free") && !meal.is_gluten_free) return false;
+    if (restrictions.includes("dairy_free") && !meal.is_dairy_free) return false;
+
+    if (restrictions.includes("nut_free")) {
+      if (meal.allergens.some((a) => a.includes("nut") || a.includes("peanut"))) return false;
+      if (meal.ingredients.some((ing) => {
+        const n = ing.name.toLowerCase();
+        return n.includes("nut") || n.includes("peanut") || n.includes("almond") || n.includes("cashew") || n.includes("walnut") || n.includes("pecan") || n.includes("pistachio");
+      })) return false;
+    }
+
+    if (restrictions.includes("halal") || restrictions.includes("kosher")) {
+      const porkTerms = ["pork", "bacon", "ham", "prosciutto", "lard"];
+      if (meal.ingredients.some((ing) => porkTerms.some((t) => ing.name.toLowerCase().includes(t)))) return false;
+    }
+
+    // Food intolerances
+    if (intolerances.includes("lactose")) {
+      if (meal.allergens.includes("dairy")) return false;
+      if (meal.ingredients.some((ing) => {
+        const n = ing.name.toLowerCase();
+        return n.includes("milk") && !n.includes("almond milk") && !n.includes("coconut milk") && !n.includes("oat milk") && !n.includes("soy milk");
+      })) return false;
+    }
+
+    if (intolerances.includes("fructose")) {
+      const highFructose = ["honey", "agave", "apple", "pear", "mango", "watermelon"];
+      if (meal.ingredients.some((ing) => highFructose.some((f) => ing.name.toLowerCase().includes(f)))) return false;
+    }
+
+    if (intolerances.includes("histamine")) {
+      const highHistamine = ["smoked", "fermented", "aged", "canned tuna", "sardine", "mackerel", "sauerkraut", "soy sauce", "vinegar"];
+      if (meal.ingredients.some((ing) => highHistamine.some((h) => ing.name.toLowerCase().includes(h)))) return false;
+    }
+
+    // Medical condition filters
+    if (profile.has_diabetes && meal.glycemic_index === "high") return false;
+
+    if ((profile.heart_condition || profile.blood_pressure === "high") && meal.sodium > 600) return false;
+
+    if (profile.has_thyroid) {
+      if (meal.ingredients.some((ing) => ing.name.toLowerCase().includes("soy") && ing.category !== "condiment")) return false;
+    }
+
+    return true;
+  });
 }
 
-function scaleMeal(meal, targetCalories, mealCalorieShare) {
-  const target = targetCalories * mealCalorieShare;
-  const ratio = target / meal.calories;
+// ============================================================================
+// MEAL SELECTION BY TYPE AND DIET
+// ============================================================================
+
+function getMealsByType(filteredMeals, type, dietType, count) {
+  // Prefer meals that match the selected diet type
+  let preferred = filteredMeals.filter((m) => m.type === type && m.diet_types.includes(dietType));
+  let fallback = filteredMeals.filter((m) => m.type === type && !m.diet_types.includes(dietType));
+
+  const pool = [...preferred, ...fallback];
+  if (pool.length === 0) return [];
+
+  const selected = [];
+  const used = new Set();
+
+  for (let i = 0; i < count; i++) {
+    // Try to pick from unused meals first
+    let candidates = pool.filter((_, idx) => !used.has(idx));
+    if (candidates.length === 0) {
+      // Reset if we've used all
+      used.clear();
+      candidates = pool;
+    }
+    const idx = pool.indexOf(candidates[i % candidates.length]);
+    used.add(idx);
+    selected.push(pool[idx]);
+  }
+
+  return selected;
+}
+
+// ============================================================================
+// MEAL SCALING - Scale portions to hit calorie/macro targets
+// ============================================================================
+
+function scaleMeal(meal, targetCalories) {
+  if (!meal || meal.calories === 0) return meal;
+  const factor = targetCalories / meal.calories;
   return {
     ...meal,
-    calories: Math.round(meal.calories * ratio),
-    protein: Math.round(meal.protein * ratio),
-    carbs: Math.round(meal.carbs * ratio),
-    fat: Math.round(meal.fat * ratio),
+    calories: Math.round(meal.calories * factor),
+    protein: Math.round(meal.protein * factor),
+    carbs: Math.round(meal.carbs * factor),
+    fat: Math.round(meal.fat * factor),
+    fiber: Math.round(meal.fiber * factor),
+    sugar: Math.round(meal.sugar * factor),
+    sodium: Math.round(meal.sodium * factor),
     ingredients: meal.ingredients.map((ing) => ({
       ...ing,
-      grams: Math.round(ing.grams * ratio),
+      amount: Math.round(ing.amount * factor * 10) / 10,
     })),
+    _scaled: true,
   };
 }
 
-function pickDifferent(arr, count, usedIndices) {
-  const available = arr.map((item, idx) => ({ item, idx })).filter((x) => !usedIndices.has(x.idx));
-  const shuffled = available.sort(() => 0.5 - Math.random());
-  const picked = shuffled.slice(0, count);
-  picked.forEach((p) => usedIndices.add(p.idx));
-  if (picked.length < count) {
-    // Reset and pick more if needed
-    const extra = arr.map((item, idx) => ({ item, idx })).sort(() => 0.5 - Math.random()).slice(0, count - picked.length);
-    return [...picked.map((p) => p.item), ...extra.map((p) => p.item)];
+// ============================================================================
+// 7-DAY MEAL PLAN GENERATION
+// ============================================================================
+
+const DAY_NAMES = ["Monday", "Tuesday", "Wednesday", "Thursday", "Friday", "Saturday", "Sunday"];
+
+const DIET_TYPE_LABELS = {
+  balanced: "Balanced Nutrition",
+  mediterranean: "Mediterranean",
+  high_protein: "High-Protein",
+  low_carb: "Low-Carb",
+  plant_based: "Plant-Based",
+  anti_inflammatory: "Anti-Inflammatory",
+  heart_healthy: "Heart-Healthy (DASH)",
+  diabetic_friendly: "Diabetic-Friendly",
+  calorie_deficit: "Calorie-Deficit",
+  recovery_gentle: "Recovery / Gentle",
+};
+
+function generateDietPlan(profile) {
+  // Defaults
+  const weight = profile.weight || 70;
+  const height = profile.height || 170;
+  const age = profile.age || 30;
+  const gender = profile.gender || "male";
+  const bodyFat = profile.body_fat_percentage || 0;
+  const goal = profile.goal || "maintain";
+  const isNonExerciser = profile.workout_location === "none";
+
+  // BMR
+  const bmr = Math.round(calculateBMR(weight, height, age, gender, bodyFat));
+
+  // Activity level: sedentary if non-exerciser
+  let activityLevel = profile.activity_level || "moderate";
+  if (isNonExerciser) {
+    activityLevel = "sedentary";
   }
-  return picked.map((p) => p.item);
-}
 
-function generateMealPlan(profile) {
-  const { weight, height, age, gender, activity_level, goal, country } = profile;
+  // TDEE
+  const tdee = Math.round(calculateTDEE(bmr, activityLevel));
 
-  const bmr = calculateBMR(weight, height, age, gender);
-  const tdee = calculateTDEE(bmr, activity_level);
-  const targetCalories = Math.round(adjustCalories(tdee, goal));
-  const macros = calculateMacros(targetCalories, goal);
+  // Daily calories
+  const dailyCalories = adjustCaloriesForGoal(tdee, goal);
 
-  const meals = getMealsByCountry(country);
+  // Diet type
+  const dietType = selectDietType(profile);
 
-  // Meal calorie distribution: breakfast 25%, snack1 10%, lunch 30%, snack2 10%, dinner 25%
-  const shares = { breakfast: 0.25, snack1: 0.10, lunch: 0.30, snack2: 0.10, dinner: 0.25 };
+  // Macros
+  const dailyMacros = calculateMacros(dailyCalories, dietType, profile);
 
-  const dayNames = ["Pazartesi", "Salı", "Çarşamba", "Perşembe", "Cuma", "Cumartesi", "Pazar"];
+  // BMI
+  const heightM = height / 100;
+  const bmi = Math.round((weight / (heightM * heightM)) * 10) / 10;
 
-  const usedBreakfasts = new Set();
-  const usedLunches = new Set();
-  const usedDinners = new Set();
-  const usedSnacks1 = new Set();
-  const usedSnacks2 = new Set();
+  // Medical adjustments
+  const medicalAdjustments = getMedicalAdjustments(profile);
 
-  const days = dayNames.map((dayName) => {
-    const breakfast = scaleMeal(pickDifferent(meals.breakfasts, 1, usedBreakfasts)[0], targetCalories, shares.breakfast);
-    const snack1 = scaleMeal(pickDifferent(meals.snacks, 1, usedSnacks1)[0], targetCalories, shares.snack1);
-    const lunch = scaleMeal(pickDifferent(meals.lunches, 1, usedLunches)[0], targetCalories, shares.lunch);
-    const snack2 = scaleMeal(pickDifferent(meals.snacks, 1, usedSnacks2)[0], targetCalories, shares.snack2);
-    const dinner = scaleMeal(pickDifferent(meals.dinners, 1, usedDinners)[0], targetCalories, shares.dinner);
+  // Supplements
+  const supplements = getSupplements(profile, dietType);
 
-    const dayCalories = breakfast.calories + snack1.calories + lunch.calories + snack2.calories + dinner.calories;
+  // Water
+  const waterIntake = calculateWaterIntake(weight, activityLevel, goal);
 
-    return {
-      day: dayName,
+  // Filter meals
+  const filteredMeals = filterMeals(MEAL_DATABASE, profile);
+
+  // Meal structure based on exercise status
+  let mealStructure;
+  if (isNonExerciser) {
+    // Non-exerciser: no pre/post workout, more frequent smaller meals
+    mealStructure = [
+      { type: "breakfast", pct: 0.25 },
+      { type: "snack", pct: 0.10 },
+      { type: "lunch", pct: 0.30 },
+      { type: "snack", pct: 0.10 },
+      { type: "dinner", pct: 0.25 },
+    ];
+  } else {
+    mealStructure = [
+      { type: "breakfast", pct: 0.22 },
+      { type: "snack", pct: 0.08 },
+      { type: "lunch", pct: 0.25 },
+      { type: "pre_workout", pct: 0.10 },
+      { type: "post_workout", pct: 0.15 },
+      { type: "dinner", pct: 0.20 },
+    ];
+  }
+
+  // Pre-select pools of meals for each type
+  const mealPools = {};
+  for (const slot of mealStructure) {
+    const type = slot.type;
+    if (!mealPools[type]) {
+      const preferred = filteredMeals.filter((m) => m.type === type && m.diet_types.includes(dietType));
+      const fallback = filteredMeals.filter((m) => m.type === type && !m.diet_types.includes(dietType));
+      mealPools[type] = preferred.length > 0 ? [...preferred, ...fallback] : fallback;
+    }
+  }
+
+  // Generate 7 days
+  const days = [];
+  const usedMeals = {};
+
+  for (let d = 0; d < 7; d++) {
+    const dayMeals = [];
+    let dayCalories = 0;
+    let dayProtein = 0;
+    let dayCarbs = 0;
+    let dayFat = 0;
+
+    for (const slot of mealStructure) {
+      const targetCals = Math.round(dailyCalories * slot.pct);
+      const pool = mealPools[slot.type] || [];
+
+      if (pool.length === 0) continue;
+
+      // Pick a meal that hasn't been used recently for this slot
+      if (!usedMeals[slot.type]) usedMeals[slot.type] = [];
+      let candidates = pool.filter((m) => !usedMeals[slot.type].includes(m.name));
+      if (candidates.length === 0) {
+        usedMeals[slot.type] = [];
+        candidates = pool;
+      }
+
+      // Pick the meal closest in calories to the target
+      let bestMeal = candidates[0];
+      let bestDiff = Math.abs(candidates[0].calories - targetCals);
+      for (let i = 1; i < candidates.length; i++) {
+        const diff = Math.abs(candidates[i].calories - targetCals);
+        if (diff < bestDiff) {
+          bestDiff = diff;
+          bestMeal = candidates[i];
+        }
+      }
+
+      usedMeals[slot.type].push(bestMeal.name);
+
+      // Scale to target
+      const scaled = scaleMeal(bestMeal, targetCals);
+
+      dayMeals.push({
+        type: slot.type,
+        name: scaled.name,
+        calories: scaled.calories,
+        protein: scaled.protein,
+        carbs: scaled.carbs,
+        fat: scaled.fat,
+        fiber: scaled.fiber,
+        ingredients: scaled.ingredients,
+        prep_time: bestMeal.prep_time,
+        notes: "",
+      });
+
+      dayCalories += scaled.calories;
+      dayProtein += scaled.protein;
+      dayCarbs += scaled.carbs;
+      dayFat += scaled.fat;
+    }
+
+    days.push({
+      day: d + 1,
+      day_name: DAY_NAMES[d],
       total_calories: dayCalories,
-      meals: [
-        { type: "Kahvaltı", ...breakfast },
-        { type: "Ara Öğün 1", ...snack1 },
-        { type: "Öğle Yemeği", ...lunch },
-        { type: "Ara Öğün 2", ...snack2 },
-        { type: "Akşam Yemeği", ...dinner },
-      ],
-    };
-  });
+      total_macros: {
+        protein: dayProtein,
+        carbs: dayCarbs,
+        fat: dayFat,
+      },
+      meals: dayMeals,
+    });
+  }
+
+  // Build notes
+  const notes = [];
+  if (isNonExerciser) {
+    notes.push("Plan adjusted for sedentary lifestyle - no pre/post workout meals included.");
+    notes.push("Focus on nutrient-dense, fiber-rich meals for satiety without excess calories.");
+    notes.push("Consider adding light daily walking (20-30 min) for overall health.");
+  }
+  if (goal === "lose_weight") {
+    notes.push("Calorie deficit of approximately 500 kcal applied for gradual, sustainable weight loss.");
+    notes.push("Aim for 0.5-1 kg of weight loss per week. Adjust if progress stalls after 2 weeks.");
+  }
+  if (goal === "build_muscle") {
+    notes.push("Caloric surplus of 300 kcal to support lean muscle growth.");
+    notes.push("Distribute protein intake evenly across all meals for optimal muscle protein synthesis.");
+  }
+  if (medicalAdjustments.length > 0) {
+    notes.push("Medical conditions have been factored into food selection and macro distribution.");
+    notes.push("Always consult your healthcare provider before making significant dietary changes.");
+  }
+  notes.push(`Drink at least ${waterIntake}L of water daily.`);
+  notes.push("Meal portions are scaled to meet your daily calorie targets.");
+  notes.push("Prep times are estimates - batch cooking on weekends can save significant time.");
 
   return {
-    title: "Kişisel Beslenme Programı",
-    bmr: Math.round(bmr),
-    tdee: Math.round(tdee),
-    target_calories: targetCalories,
-    macros,
-    goal,
-    country: country || "Turkey",
-    notes: [
-      `Günlük hedef kalori: ${targetCalories} kcal`,
-      `Protein: ${macros.protein_g}g | Karbonhidrat: ${macros.carbs_g}g | Yağ: ${macros.fat_g}g`,
-      "Günde en az 2.5-3 litre su için",
-      "Öğün saatlerinizi düzenli tutun",
-      "Yemekleri yavaş yiyin, iyi çiğneyin",
-    ],
+    title: `7-Day ${DIET_TYPE_LABELS[dietType] || "Balanced"} Nutrition Plan`,
+    diet_type: dietType,
+    duration: "7 days",
+    bmr,
+    tdee,
+    daily_calories: dailyCalories,
+    daily_macros: dailyMacros,
+    body_metrics: {
+      bmi,
+      weight,
+      height,
+      age,
+      gender,
+      body_fat_percentage: bodyFat || "not provided",
+      bmr_methods_used: bodyFat > 0
+        ? "Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, Cunningham (averaged)"
+        : "Mifflin-St Jeor, Harris-Benedict (averaged)",
+      activity_level: activityLevel,
+    },
+    medical_adjustments: medicalAdjustments,
+    water_intake: waterIntake,
+    supplements,
+    notes,
     days,
   };
 }
 
-module.exports = { generateMealPlan };
+// ============================================================================
+// EXPORTS
+// ============================================================================
+
+module.exports = { generateDietPlan };
diff --git a/src/services/shopping.js b/src/services/shopping.js
index 59c6acc..1e89e12 100644
--- a/src/services/shopping.js
+++ b/src/services/shopping.js
@@ -2,83 +2,75 @@
 
 const CATEGORY_MAP = {
   // Protein
-  "yumurta": "protein", "eggs": "protein", "egg": "protein",
-  "tavuk": "protein", "chicken": "protein", "turkey breast": "protein",
-  "dana": "protein", "beef": "protein", "steak": "protein", "lean steak": "protein",
-  "kıyma": "protein", "ground turkey": "protein", "ground beef": "protein",
-  "sucuk": "protein", "köfte": "protein", "kebap": "protein", "adana": "protein",
-  "balık": "protein", "levrek": "protein", "çipura": "protein", "salmon": "protein",
-  "cod": "protein", "tuna": "protein", "shrimp": "protein",
-  "et ": "protein", "kuşbaşı": "protein", "mantı": "protein",
-  "lahmacun": "protein", "pide hamuru": "protein",
-  "protein powder": "protein", "protein bar": "protein",
+  "egg": "protein", "eggs": "protein", "chicken": "protein", "chicken breast": "protein",
+  "turkey": "protein", "turkey breast": "protein", "ground turkey": "protein",
+  "beef": "protein", "lean beef": "protein", "ground beef": "protein", "steak": "protein",
+  "salmon": "protein", "tuna": "protein", "cod": "protein", "shrimp": "protein",
+  "fish": "protein", "white fish": "protein", "tofu": "protein", "tempeh": "protein",
+  "protein powder": "protein", "whey protein": "protein",
+  "lamb": "protein", "pork": "protein",
 
   // Dairy
-  "peynir": "dairy", "cheese": "dairy", "feta": "dairy", "parmesan": "dairy", "swiss": "dairy",
-  "süt": "dairy", "milk": "dairy", "almond milk": "dairy",
-  "yoğurt": "dairy", "yogurt": "dairy", "greek yogurt": "dairy", "cottage cheese": "dairy",
-  "kaymak": "dairy", "tereyağı": "dairy", "butter": "dairy",
-  "ayran": "dairy", "lor": "dairy", "kaşar": "dairy",
-  "cream": "dairy",
+  "cheese": "dairy", "feta": "dairy", "parmesan": "dairy", "mozzarella": "dairy",
+  "cheddar": "dairy", "swiss cheese": "dairy", "cottage cheese": "dairy",
+  "milk": "dairy", "almond milk": "dairy", "oat milk": "dairy", "soy milk": "dairy",
+  "yogurt": "dairy", "greek yogurt": "dairy", "butter": "dairy", "cream": "dairy",
+  "cream cheese": "dairy",
 
   // Vegetables
-  "domates": "vegetables", "tomato": "vegetables", "cherry tomato": "vegetables",
-  "salatalık": "vegetables", "cucumber": "vegetables",
-  "biber": "vegetables", "bell pepper": "vegetables", "pepper": "vegetables",
-  "soğan": "vegetables", "onion": "vegetables",
-  "sarımsak": "vegetables", "garlic": "vegetables",
-  "patlıcan": "vegetables", "havuç": "vegetables", "carrot": "vegetables",
-  "kabak": "vegetables", "zucchini": "vegetables",
-  "ıspanak": "vegetables", "ispanak": "vegetables", "spinach": "vegetables",
-  "marul": "vegetables", "lettuce": "vegetables", "mixed greens": "vegetables",
-  "roka": "vegetables", "asparagus": "vegetables", "broccoli": "vegetables",
-  "fasulye": "vegetables", "bamya": "vegetables", "taze fasulye": "vegetables",
-  "maydanoz": "vegetables", "dereotu": "vegetables", "nane": "vegetables",
-  "asma yaprağı": "vegetables", "celery": "vegetables",
+  "tomato": "vegetables", "cherry tomato": "vegetables", "tomatoes": "vegetables",
+  "cucumber": "vegetables", "bell pepper": "vegetables", "pepper": "vegetables",
+  "onion": "vegetables", "garlic": "vegetables", "carrot": "vegetables",
+  "zucchini": "vegetables", "spinach": "vegetables", "kale": "vegetables",
+  "lettuce": "vegetables", "mixed greens": "vegetables", "arugula": "vegetables",
+  "asparagus": "vegetables", "broccoli": "vegetables", "cauliflower": "vegetables",
+  "celery": "vegetables", "mushroom": "vegetables", "mushrooms": "vegetables",
+  "sweet potato": "vegetables", "potato": "vegetables", "corn": "vegetables",
+  "eggplant": "vegetables", "cabbage": "vegetables", "brussels sprouts": "vegetables",
+  "green beans": "vegetables", "peas": "vegetables",
   "roasted vegetables": "vegetables", "mixed vegetables": "vegetables",
-  "sweet potato": "vegetables", "baked potato": "vegetables", "potato": "vegetables",
+  "edamame": "vegetables",
 
   // Fruits
-  "muz": "fruits", "banana": "fruits",
-  "elma": "fruits", "apple": "fruits",
-  "meyve": "fruits", "berries": "fruits", "mixed berries": "fruits",
-  "limon": "fruits", "lemon": "fruits",
-  "nar ekşisi": "fruits", "cranberries": "fruits",
-  "hurma": "fruits", "kuru kayısı": "fruits",
+  "banana": "fruits", "apple": "fruits", "berries": "fruits", "mixed berries": "fruits",
+  "blueberries": "fruits", "strawberries": "fruits", "raspberries": "fruits",
+  "orange": "fruits", "lemon": "fruits", "lime": "fruits", "avocado": "fruits",
+  "mango": "fruits", "pineapple": "fruits", "grapes": "fruits", "pear": "fruits",
+  "peach": "fruits", "watermelon": "fruits", "dried fruits": "fruits",
+  "cranberries": "fruits", "dates": "fruits",
 
   // Grains
-  "bulgur": "grains", "pirinç": "grains", "pilav": "grains",
-  "rice": "grains", "brown rice": "grains", "quinoa": "grains",
-  "ekmek": "grains", "bread": "grains", "whole wheat": "grains", "toast": "grains",
-  "simit": "grains", "lavaş": "grains", "tortilla": "grains",
-  "un": "grains", "yufka": "grains",
-  "mercimek": "grains", "kuru fasulye": "grains", "nohut": "grains",
-  "oats": "grains", "granola": "grains", "pasta": "grains",
-  "chia": "grains", "kraker": "grains",
-
-  // Spices & Condiments
-  "pul biber": "spices", "tuz": "spices", "karabiber": "spices",
-  "sumak": "spices", "herbs": "spices", "red pepper": "spices",
-  "salça": "spices", "domates salçası": "spices",
-  "soy sauce": "spices", "sesame oil": "spices", "marinara": "spices",
-  "honey": "spices", "bal": "spices",
+  "rice": "grains", "brown rice": "grains", "white rice": "grains",
+  "quinoa": "grains", "oats": "grains", "rolled oats": "grains", "granola": "grains",
+  "bread": "grains", "whole wheat bread": "grains", "sourdough": "grains",
+  "tortilla": "grains", "wrap": "grains", "pita": "grains",
+  "pasta": "grains", "whole wheat pasta": "grains", "noodles": "grains",
+  "couscous": "grains", "bulgur": "grains",
+  "lentils": "grains", "chickpeas": "grains", "black beans": "grains",
+  "kidney beans": "grains", "beans": "grains",
+  "chia seeds": "grains", "flax seeds": "grains",
 
   // Fats & Nuts
-  "zeytinyağı": "fats_nuts", "olive oil": "fats_nuts",
-  "zeytin": "fats_nuts",
-  "ceviz": "fats_nuts", "fındık": "fats_nuts", "badem": "fats_nuts",
-  "almonds": "fats_nuts", "peanut butter": "fats_nuts", "almond butter": "fats_nuts",
-  "fıstık ezmesi": "fats_nuts", "avocado": "fats_nuts",
-  "mixed nuts": "fats_nuts", "dark chocolate": "fats_nuts",
-  "humus": "fats_nuts",
+  "olive oil": "fats_nuts", "coconut oil": "fats_nuts", "sesame oil": "fats_nuts",
+  "almonds": "fats_nuts", "walnuts": "fats_nuts", "cashews": "fats_nuts",
+  "peanuts": "fats_nuts", "pecans": "fats_nuts", "pistachios": "fats_nuts",
+  "peanut butter": "fats_nuts", "almond butter": "fats_nuts",
+  "mixed nuts": "fats_nuts", "seeds": "fats_nuts", "sunflower seeds": "fats_nuts",
+  "pumpkin seeds": "fats_nuts", "tahini": "fats_nuts",
+  "dark chocolate": "fats_nuts", "hummus": "fats_nuts",
+
+  // Spices & Condiments
+  "salt": "spices", "pepper": "spices", "cumin": "spices", "paprika": "spices",
+  "turmeric": "spices", "cinnamon": "spices", "oregano": "spices", "basil": "spices",
+  "herbs": "spices", "mixed herbs": "spices", "fresh herbs": "spices",
+  "soy sauce": "spices", "honey": "spices", "maple syrup": "spices",
+  "vinegar": "spices", "balsamic vinegar": "spices", "mustard": "spices",
+  "hot sauce": "spices", "salsa": "spices", "marinara": "spices",
+  "tomato sauce": "spices", "pesto": "spices",
 
   // Beverages
-  "çay": "beverages", "kahve": "beverages", "türk kahvesi": "beverages",
-  "şalgam": "beverages",
-  "su": "beverages", "water": "beverages",
-
-  // Other
-  "turşu": "other",
+  "water": "beverages", "green tea": "beverages", "herbal tea": "beverages",
+  "coffee": "beverages", "coconut water": "beverages",
 };
 
 function categorizeIngredient(itemName) {
@@ -94,49 +86,54 @@ function categorizeIngredient(itemName) {
 function generateShoppingList(mealPlan) {
   const ingredientMap = {};
 
-  for (const day of mealPlan.days) {
-    for (const meal of day.meals) {
-      for (const ing of meal.ingredients) {
-        const key = ing.item.toLowerCase().trim();
+  for (const day of mealPlan.days || []) {
+    for (const meal of day.meals || []) {
+      for (const ing of meal.ingredients || []) {
+        // Support both old format (item/grams) and new format (name/amount/unit)
+        const name = ing.name || ing.item || "unknown";
+        const amount = ing.amount || ing.grams || 0;
+        const unit = ing.unit || "g";
+
+        const key = name.toLowerCase().trim();
         if (!ingredientMap[key]) {
           ingredientMap[key] = {
-            item: ing.item,
-            total_grams: 0,
-            category: categorizeIngredient(ing.item),
+            item: name,
+            total_amount: 0,
+            unit,
+            category: categorizeIngredient(name),
           };
         }
-        ingredientMap[key].total_grams += ing.grams;
+        ingredientMap[key].total_amount += amount;
       }
     }
   }
 
   const categories = {
-    protein: { name: "Protein Kaynakları", icon: "🥩", items: [] },
-    dairy: { name: "Süt Ürünleri", icon: "🧀", items: [] },
-    vegetables: { name: "Sebzeler", icon: "🥬", items: [] },
-    fruits: { name: "Meyveler", icon: "🍎", items: [] },
-    grains: { name: "Tahıllar & Baklagiller", icon: "🌾", items: [] },
-    fats_nuts: { name: "Yağlar & Kuruyemişler", icon: "🥜", items: [] },
-    spices: { name: "Baharat & Sos", icon: "🧂", items: [] },
-    beverages: { name: "İçecekler", icon: "🥤", items: [] },
-    other: { name: "Diğer", icon: "📦", items: [] },
+    protein: { name: "Protein Sources", icon: "🥩", items: [] },
+    dairy: { name: "Dairy", icon: "🧀", items: [] },
+    vegetables: { name: "Vegetables", icon: "🥬", items: [] },
+    fruits: { name: "Fruits", icon: "🍎", items: [] },
+    grains: { name: "Grains & Legumes", icon: "🌾", items: [] },
+    fats_nuts: { name: "Fats & Nuts", icon: "🥜", items: [] },
+    spices: { name: "Spices & Condiments", icon: "🧂", items: [] },
+    beverages: { name: "Beverages", icon: "🥤", items: [] },
+    other: { name: "Other", icon: "📦", items: [] },
   };
 
   for (const data of Object.values(ingredientMap)) {
     const cat = categories[data.category] || categories.other;
     cat.items.push({
       item: data.item,
-      total_grams: Math.round(data.total_grams),
-      display_amount: formatAmount(data.total_grams),
+      total_amount: Math.round(data.total_amount),
+      unit: data.unit,
+      display_amount: formatAmount(data.total_amount, data.unit),
     });
   }
 
-  // Sort items within each category alphabetically
   for (const cat of Object.values(categories)) {
-    cat.items.sort((a, b) => a.item.localeCompare(b.item, "tr"));
+    cat.items.sort((a, b) => a.item.localeCompare(b.item));
   }
 
-  // Remove empty categories
   const result = {};
   for (const [key, cat] of Object.entries(categories)) {
     if (cat.items.length > 0) {
@@ -145,18 +142,17 @@ function generateShoppingList(mealPlan) {
   }
 
   return {
-    title: "Haftalık Alışveriş Listesi",
-    note: "Bu liste 7 günlük beslenme programınıza göre hazırlanmıştır.",
+    title: "Weekly Shopping List",
+    note: "This list is based on your 7-day meal plan.",
     categories: result,
     total_items: Object.values(ingredientMap).length,
   };
 }
 
-function formatAmount(grams) {
-  if (grams >= 1000) {
-    return `${(grams / 1000).toFixed(1)} kg`;
-  }
-  return `${grams}g`;
+function formatAmount(amount, unit) {
+  if (unit === "g" && amount >= 1000) return `${(amount / 1000).toFixed(1)} kg`;
+  if (unit === "ml" && amount >= 1000) return `${(amount / 1000).toFixed(1)} L`;
+  return `${Math.round(amount)} ${unit}`;
 }
 
 module.exports = { generateShoppingList };
diff --git a/src/services/trainer.js b/src/services/trainer.js
index a2b7c0d..f8fadd5 100644
--- a/src/services/trainer.js
+++ b/src/services/trainer.js
@@ -1,105 +1,497 @@
 "use strict";
 
+// ─────────────────────────────────────────────────────────────────────────────
+// Utility: generate GIF URL from exercise name
+// ─────────────────────────────────────────────────────────────────────────────
+
+function slugify(name) {
+  return name
+    .toLowerCase()
+    .replace(/\s*\(.*?\)\s*/g, "")
+    .trim()
+    .replace(/[^a-z0-9]+/g, "-")
+    .replace(/^-|-$/g, "");
+}
+
+function gifUrl(name) {
+  return `https://assets.infinicaretech.com/exercises/${slugify(name)}.gif`;
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Exercise Database (150+ exercises)
+// Each exercise has: name, name_tr, muscle_group, secondary_muscles, equipment,
+// location, difficulty, sets, reps, rest_seconds, tempo, gif, instructions,
+// contraindicated_injuries, contraindicated_conditions, alternatives, calories_per_set
+// ─────────────────────────────────────────────────────────────────────────────
+
 const EXERCISES = {
   chest: [
-    { name: "Bench Press (Göğüs Presi)", sets: 4, reps: "8-10", rest_seconds: 90, notes: "Kontrollü iniş, göğüs kaslarını sıkın" },
-    { name: "Incline Dumbbell Press (Üst Göğüs)", sets: 4, reps: "10-12", rest_seconds: 75, notes: "30 derece açı, tam hareket açıklığı" },
-    { name: "Cable Flyes (Kablo Çapraz)", sets: 3, reps: "12-15", rest_seconds: 60, notes: "Kollar hafif bükük, göğüs merkezinde sıkın" },
-    { name: "Dips (Paralel Bar)", sets: 3, reps: "10-12", rest_seconds: 75, notes: "Öne eğilin, göğüs hedefleyin" },
-    { name: "Push-ups (Şınav)", sets: 3, reps: "15-20", rest_seconds: 45, notes: "Geniş tutuş, göğüs yere değsin" },
-    { name: "Dumbbell Pullover", sets: 3, reps: "12", rest_seconds: 60, notes: "Kollar hafif bükük, göğüs gerilmesini hissedin" },
+    { name: "Bench Press", name_tr: "Bench Press", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Bench Press"), instructions: ["Lie flat on bench", "Grip barbell slightly wider than shoulder-width", "Lower bar to mid-chest with control", "Press up to full lockout"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["dumbbell-press", "push-up"], calories_per_set: 9 },
+    { name: "Incline Dumbbell Press", name_tr: "Eğik Dumbbell Press", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Incline Dumbbell Press"), instructions: ["Set bench to 30 degrees", "Press dumbbells up from shoulder level", "Lower with control to full stretch", "Keep feet flat on floor"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: ["heart_condition"], alternatives: ["incline-push-up", "landmine-press"], calories_per_set: 8 },
+    { name: "Decline Bench Press", name_tr: "Decline Bench Press", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Decline Bench Press"), instructions: ["Secure legs on decline bench", "Grip barbell shoulder-width", "Lower to lower chest", "Press up explosively"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dips", "decline-dumbbell-press"], calories_per_set: 9 },
+    { name: "Cable Flyes", name_tr: "Kablo Flye", muscle_group: "chest", secondary_muscles: ["shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Cable Flyes"), instructions: ["Stand between cable stations", "Keep slight bend in elbows", "Bring hands together at chest height", "Squeeze chest at peak contraction"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-flye", "resistance-band-flye"], calories_per_set: 6 },
+    { name: "Dips", name_tr: "Paralel Bar Dips", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Dips"), instructions: ["Grip parallel bars", "Lean forward slightly for chest focus", "Lower until upper arms parallel to floor", "Press up to lockout"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: ["heart_condition"], alternatives: ["bench-dips", "push-up"], calories_per_set: 8 },
+    { name: "Push-Up", name_tr: "Sinav", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Push-Up"), instructions: ["Place hands shoulder-width apart", "Keep body in straight line", "Lower chest to near floor", "Push up to full extension"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: [], alternatives: ["knee-push-up", "wall-push-up"], calories_per_set: 7 },
+    { name: "Dumbbell Pullover", name_tr: "Dumbbell Pullover", muscle_group: "chest", secondary_muscles: ["back", "triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "12", rest_seconds: 60, tempo: "3-0-2-0", gif: gifUrl("Dumbbell Pullover"), instructions: ["Lie across bench with upper back supported", "Hold dumbbell with both hands above chest", "Lower weight behind head in arc", "Pull back to start with chest and lats"], contraindicated_injuries: ["shoulder", "back"], contraindicated_conditions: [], alternatives: ["cable-pullover", "straight-arm-pulldown"], calories_per_set: 7 },
+    { name: "Machine Chest Press", name_tr: "Makine Gogus Presi", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Machine Chest Press"), instructions: ["Adjust seat height so handles align with mid-chest", "Grip handles firmly", "Press forward to full extension", "Return slowly under control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["push-up", "dumbbell-press"], calories_per_set: 7 },
+    { name: "Pec Deck", name_tr: "Kelebek Makinesi", muscle_group: "chest", secondary_muscles: ["shoulders"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Pec Deck"), instructions: ["Adjust pads to shoulder height", "Place forearms against pads", "Bring arms together in front", "Squeeze chest and return slowly"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["cable-flyes", "dumbbell-flye"], calories_per_set: 5 },
+    { name: "Landmine Press", name_tr: "Landmine Press", muscle_group: "chest", secondary_muscles: ["shoulders", "triceps"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Landmine Press"), instructions: ["Place one end of barbell in landmine attachment", "Hold other end at shoulder height", "Press up and forward", "Lower with control"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["incline-dumbbell-press", "push-up"], calories_per_set: 7 },
+    { name: "Floor Press", name_tr: "Yer Presi", muscle_group: "chest", secondary_muscles: ["triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-1-2-0", gif: gifUrl("Floor Press"), instructions: ["Lie on floor with knees bent", "Hold dumbbells above chest", "Lower until triceps touch floor", "Press back up"], contraindicated_injuries: ["wrist", "elbow"], contraindicated_conditions: [], alternatives: ["bench-press", "push-up"], calories_per_set: 7 },
+    { name: "Resistance Band Chest Press", name_tr: "Bantli Gogus Presi", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Resistance Band Chest Press"), instructions: ["Anchor band behind you at chest height", "Grip handles", "Press forward until arms extended", "Return slowly"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: [], alternatives: ["push-up", "floor-press"], calories_per_set: 5 },
+    { name: "Knee Push-Up", name_tr: "Dizden Sinav", muscle_group: "chest", secondary_muscles: ["triceps", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Knee Push-Up"), instructions: ["Start on hands and knees", "Keep back straight from knees to head", "Lower chest toward floor", "Press up"], contraindicated_injuries: ["wrist", "knee"], contraindicated_conditions: [], alternatives: ["wall-push-up", "resistance-band-chest-press"], calories_per_set: 5 },
+    { name: "Svend Press", name_tr: "Svend Press", muscle_group: "chest", secondary_muscles: ["shoulders"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Svend Press"), instructions: ["Hold plate or light dumbbells at chest", "Press forward squeezing chest", "Extend arms fully", "Return to chest"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["cable-flyes", "push-up"], calories_per_set: 5 },
   ],
   back: [
-    { name: "Deadlift (Toplu Kaldırma)", sets: 4, reps: "6-8", rest_seconds: 120, notes: "Sırt düz, kalçadan kaldırın" },
-    { name: "Barbell Row (Sırt Çekişi)", sets: 4, reps: "8-10", rest_seconds: 90, notes: "Gövde yere paralel, dirsekler geri" },
-    { name: "Lat Pulldown (Lat Çekme)", sets: 4, reps: "10-12", rest_seconds: 75, notes: "Geniş tutuş, göğüse çekin" },
-    { name: "Seated Cable Row (Oturarak Çekiş)", sets: 3, reps: "10-12", rest_seconds: 75, notes: "Sırt düz, kürek kemiklerini sıkın" },
-    { name: "T-Bar Row", sets: 3, reps: "10-12", rest_seconds: 75, notes: "Göğüse doğru çekin, sırt kaslarını sıkın" },
-    { name: "Face Pull (Yüz Çekişi)", sets: 3, reps: "15", rest_seconds: 45, notes: "Omuz arkası ve üst sırt hedefli" },
+    { name: "Deadlift", name_tr: "Deadlift", muscle_group: "back", secondary_muscles: ["legs", "glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "advanced", sets: 4, reps: "6-8", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Deadlift"), instructions: ["Stand with feet hip-width apart", "Grip bar outside knees", "Keep back flat, chest up", "Drive through heels to stand"], contraindicated_injuries: ["back", "knee", "hip", "wrist"], contraindicated_conditions: ["heart_condition", "high_blood_pressure", "has_osteoporosis"], alternatives: ["rack-pull", "romanian-deadlift"], calories_per_set: 12 },
+    { name: "Barbell Row", name_tr: "Barbell Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-1", gif: gifUrl("Barbell Row"), instructions: ["Hinge at hips with flat back", "Grip bar shoulder-width", "Pull bar to lower chest", "Squeeze shoulder blades together"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dumbbell-row", "cable-row"], calories_per_set: 9 },
+    { name: "Lat Pulldown", name_tr: "Lat Pulldown", muscle_group: "back", secondary_muscles: ["biceps", "shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("Lat Pulldown"), instructions: ["Grip bar wider than shoulder-width", "Sit with thighs secured under pad", "Pull bar to upper chest", "Control the return"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["pull-up", "resistance-band-pulldown"], calories_per_set: 7 },
+    { name: "Seated Cable Row", name_tr: "Oturarak Kablo Row", muscle_group: "back", secondary_muscles: ["biceps", "shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("Seated Cable Row"), instructions: ["Sit with feet on platform", "Grip handle with arms extended", "Pull handle to torso", "Squeeze shoulder blades, return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["dumbbell-row", "resistance-band-row"], calories_per_set: 7 },
+    { name: "T-Bar Row", name_tr: "T-Bar Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("T-Bar Row"), instructions: ["Straddle the bar", "Grip V-handle attachment", "Pull toward chest", "Lower with control"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["barbell-row", "dumbbell-row"], calories_per_set: 8 },
+    { name: "Pull-Up", name_tr: "Barfiks", muscle_group: "back", secondary_muscles: ["biceps", "shoulders", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "8-12", rest_seconds: 90, tempo: "2-0-2-1", gif: gifUrl("Pull-Up"), instructions: ["Grip bar with overhand grip wider than shoulders", "Hang with arms extended", "Pull chin above bar", "Lower with control"], contraindicated_injuries: ["shoulder", "elbow", "wrist"], contraindicated_conditions: [], alternatives: ["lat-pulldown", "resistance-band-assisted-pull-up"], calories_per_set: 8 },
+    { name: "Chin-Up", name_tr: "Chin-Up", muscle_group: "back", secondary_muscles: ["biceps"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "8-12", rest_seconds: 90, tempo: "2-0-2-1", gif: gifUrl("Chin-Up"), instructions: ["Grip bar with underhand grip shoulder-width", "Hang at full extension", "Pull chin over bar", "Lower slowly"], contraindicated_injuries: ["shoulder", "elbow", "wrist"], contraindicated_conditions: [], alternatives: ["lat-pulldown", "resistance-band-row"], calories_per_set: 8 },
+    { name: "Single Arm Dumbbell Row", name_tr: "Tek Kol Dumbbell Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Single Arm Dumbbell Row"), instructions: ["Place one knee and hand on bench", "Row dumbbell to hip with other arm", "Squeeze shoulder blade at top", "Lower with control"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["barbell-row", "cable-row"], calories_per_set: 7 },
+    { name: "Face Pull", name_tr: "Face Pull", muscle_group: "back", secondary_muscles: ["shoulders"], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Face Pull"), instructions: ["Set cable at face height", "Grip rope attachment with overhand grip", "Pull toward face, separating ends", "Squeeze rear delts at peak"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["band-pull-apart", "reverse-fly"], calories_per_set: 5 },
+    { name: "Machine Row", name_tr: "Makine Row", muscle_group: "back", secondary_muscles: ["biceps"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-1", gif: gifUrl("Machine Row"), instructions: ["Adjust chest pad", "Grip handles", "Pull toward torso", "Return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["cable-row", "dumbbell-row"], calories_per_set: 7 },
+    { name: "Straight Arm Pulldown", name_tr: "Duz Kol Pulldown", muscle_group: "back", secondary_muscles: ["core"], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Straight Arm Pulldown"), instructions: ["Stand facing cable machine", "Grip bar with straight arms", "Pull bar down to thighs", "Return with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-pullover", "lat-pulldown"], calories_per_set: 6 },
+    { name: "Resistance Band Row", name_tr: "Bantli Row", muscle_group: "back", secondary_muscles: ["biceps"], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-1", gif: gifUrl("Resistance Band Row"), instructions: ["Sit on floor with legs extended", "Loop band around feet", "Pull handles to torso", "Squeeze shoulder blades"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["dumbbell-row", "inverted-row"], calories_per_set: 5 },
+    { name: "Inverted Row", name_tr: "Ters Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-15", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Inverted Row"), instructions: ["Lie under a bar or sturdy table", "Grip bar with overhand grip", "Pull chest to bar", "Lower with control"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-row", "resistance-band-row"], calories_per_set: 6 },
+    { name: "Rack Pull", name_tr: "Rack Pull", muscle_group: "back", secondary_muscles: ["glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "6-8", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Rack Pull"), instructions: ["Set bar at knee height in rack", "Grip bar outside knees", "Drive hips forward to stand", "Lower back to rack"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["deadlift", "dumbbell-row"], calories_per_set: 10 },
+    { name: "Pendlay Row", name_tr: "Pendlay Row", muscle_group: "back", secondary_muscles: ["biceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "advanced", sets: 4, reps: "6-8", rest_seconds: 90, tempo: "1-0-2-0", gif: gifUrl("Pendlay Row"), instructions: ["Set up like a deadlift with flat back", "Explosively row bar to lower chest", "Lower bar to floor each rep", "Reset position between reps"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["barbell-row", "dumbbell-row"], calories_per_set: 9 },
   ],
   legs: [
-    { name: "Squat (Çömelme)", sets: 4, reps: "8-10", rest_seconds: 120, notes: "Diz açısı 90 derece, sırt düz" },
-    { name: "Romanian Deadlift (Romen Kaldırma)", sets: 4, reps: "10-12", rest_seconds: 90, notes: "Bacak arkası gerilmeli, kalça menteşesi" },
-    { name: "Leg Press (Bacak Presi)", sets: 4, reps: "10-12", rest_seconds: 90, notes: "Ayaklar omuz genişliğinde" },
-    { name: "Walking Lunges (Yürüyüş Hamle)", sets: 3, reps: "12 (her bacak)", rest_seconds: 75, notes: "Diz parmak ucunu geçmesin" },
-    { name: "Leg Curl (Bacak Büküm)", sets: 3, reps: "12-15", rest_seconds: 60, notes: "Kontrollü hareket, hamstring sıkın" },
-    { name: "Leg Extension (Bacak Açma)", sets: 3, reps: "12-15", rest_seconds: 60, notes: "Tepe noktada sıkın" },
-    { name: "Calf Raise (Baldır Kaldırma)", sets: 4, reps: "15-20", rest_seconds: 45, notes: "Tam gerilme ve tam kasılma" },
+    { name: "Barbell Squat", name_tr: "Barbell Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Barbell Squat"), instructions: ["Position bar on upper traps", "Feet shoulder-width apart", "Squat until thighs parallel to floor", "Drive through heels to stand"], contraindicated_injuries: ["knee", "back", "hip", "ankle"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["goblet-squat", "leg-press"], calories_per_set: 11 },
+    { name: "Romanian Deadlift", name_tr: "Romen Deadlift", muscle_group: "legs", secondary_muscles: ["back", "glutes"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "3-0-2-0", gif: gifUrl("Romanian Deadlift"), instructions: ["Hold bar at hip level", "Hinge at hips pushing them back", "Lower bar along thighs to shin level", "Drive hips forward to return"], contraindicated_injuries: ["back", "hip", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dumbbell-rdl", "leg-curl"], calories_per_set: 9 },
+    { name: "Leg Press", name_tr: "Bacak Presi", muscle_group: "legs", secondary_muscles: ["glutes"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Leg Press"), instructions: ["Sit in machine with back flat", "Place feet shoulder-width on platform", "Lower platform by bending knees", "Press back without locking knees"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["goblet-squat", "wall-sit"], calories_per_set: 9 },
+    { name: "Walking Lunges", name_tr: "Yuruyus Hamle", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "12 each leg", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Walking Lunges"), instructions: ["Hold dumbbells at sides", "Step forward into lunge position", "Lower back knee toward floor", "Push off front foot to next step"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["has_arthritis"], alternatives: ["stationary-lunge", "step-up"], calories_per_set: 8 },
+    { name: "Leg Curl", name_tr: "Bacak Curl", muscle_group: "legs", secondary_muscles: [], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Curl"), instructions: ["Lie face down on machine", "Adjust pad above heels", "Curl legs toward glutes", "Lower with control"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["resistance-band-leg-curl", "glute-bridge"], calories_per_set: 6 },
+    { name: "Leg Extension", name_tr: "Bacak Extension", muscle_group: "legs", secondary_muscles: [], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Extension"), instructions: ["Sit on machine with back against pad", "Hook feet under roller pad", "Extend legs fully", "Lower with control"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["bodyweight-squat", "wall-sit"], calories_per_set: 6 },
+    { name: "Calf Raise", name_tr: "Baldır Kaldirma", muscle_group: "legs", secondary_muscles: [], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 4, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Calf Raise"), instructions: ["Stand on calf raise platform", "Lower heels below platform edge", "Rise up on toes as high as possible", "Pause at top and lower slowly"], contraindicated_injuries: ["ankle"], contraindicated_conditions: [], alternatives: ["bodyweight-calf-raise", "seated-calf-raise"], calories_per_set: 5 },
+    { name: "Front Squat", name_tr: "On Squat", muscle_group: "legs", secondary_muscles: ["core", "glutes"], equipment: "barbell", location: ["gym"], difficulty: "advanced", sets: 4, reps: "8-10", rest_seconds: 120, tempo: "2-0-2-0", gif: gifUrl("Front Squat"), instructions: ["Rest bar on front delts in rack position", "Keep elbows high", "Squat to full depth", "Drive up keeping torso upright"], contraindicated_injuries: ["knee", "back", "wrist", "ankle"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["goblet-squat", "leg-press"], calories_per_set: 10 },
+    { name: "Bulgarian Split Squat", name_tr: "Bulgar Split Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "10-12 each leg", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Bulgarian Split Squat"), instructions: ["Place rear foot on bench behind you", "Hold dumbbells at sides", "Lower until front thigh is parallel", "Drive up through front heel"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["has_arthritis"], alternatives: ["stationary-lunge", "goblet-squat"], calories_per_set: 8 },
+    { name: "Hack Squat", name_tr: "Hack Squat", muscle_group: "legs", secondary_muscles: ["glutes"], equipment: "machine", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Hack Squat"), instructions: ["Position shoulders under pads", "Place feet shoulder-width on platform", "Lower by bending knees", "Press back up without locking"], contraindicated_injuries: ["knee", "back"], contraindicated_conditions: [], alternatives: ["leg-press", "goblet-squat"], calories_per_set: 9 },
+    { name: "Goblet Squat", name_tr: "Goblet Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Goblet Squat"), instructions: ["Hold dumbbell at chest level", "Feet slightly wider than shoulder-width", "Squat keeping torso upright", "Push through heels to stand"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["bodyweight-squat", "wall-sit"], calories_per_set: 7 },
+    { name: "Hip Thrust", name_tr: "Hip Thrust", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-1-2-0", gif: gifUrl("Hip Thrust"), instructions: ["Sit on floor with upper back on bench", "Roll barbell over hips", "Drive hips up squeezing glutes", "Lower with control"], contraindicated_injuries: ["back", "hip"], contraindicated_conditions: [], alternatives: ["glute-bridge", "dumbbell-hip-thrust"], calories_per_set: 8 },
+    { name: "Step-Up", name_tr: "Step-Up", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12 each leg", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Step-Up"), instructions: ["Stand facing a sturdy bench or step", "Step up with one foot", "Drive through heel to stand on top", "Step down with control"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["walking-lunges", "goblet-squat"], calories_per_set: 7 },
+    { name: "Bodyweight Squat", name_tr: "Vucut Agirligi Squat", muscle_group: "legs", secondary_muscles: ["glutes", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Bodyweight Squat"), instructions: ["Stand with feet shoulder-width apart", "Extend arms forward for balance", "Squat until thighs parallel", "Stand back up"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["wall-sit", "chair-squat"], calories_per_set: 6 },
+    { name: "Wall Sit", name_tr: "Duvar Oturusu", muscle_group: "legs", secondary_muscles: ["core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "30-45 seconds", rest_seconds: 45, tempo: "isometric", gif: gifUrl("Wall Sit"), instructions: ["Lean back against wall", "Slide down until thighs parallel to floor", "Hold position", "Keep back flat against wall"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["bodyweight-squat", "chair-squat"], calories_per_set: 5 },
+    { name: "Resistance Band Leg Curl", name_tr: "Bantli Bacak Curl", muscle_group: "legs", secondary_muscles: ["glutes"], equipment: "resistance_band", location: ["home"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Leg Curl"), instructions: ["Anchor band low", "Loop around ankle", "Curl heel toward glutes", "Lower with control"], contraindicated_injuries: ["knee", "ankle"], contraindicated_conditions: [], alternatives: ["glute-bridge", "bodyweight-squat"], calories_per_set: 5 },
   ],
   shoulders: [
-    { name: "Overhead Press (Omuz Presi)", sets: 4, reps: "8-10", rest_seconds: 90, notes: "Ayakta, core sıkı, başın üstüne itin" },
-    { name: "Lateral Raise (Yan Kaldırma)", sets: 4, reps: "12-15", rest_seconds: 60, notes: "Hafif ağırlık, kontrollü hareket" },
-    { name: "Front Raise (Ön Kaldırma)", sets: 3, reps: "12", rest_seconds: 60, notes: "Dönüşümlü kollarla" },
-    { name: "Reverse Fly (Ters Sinek)", sets: 3, reps: "15", rest_seconds: 60, notes: "Arka omuz hedefli, kürek kemiklerini sıkın" },
-    { name: "Arnold Press", sets: 3, reps: "10-12", rest_seconds: 75, notes: "Rotasyonlu hareket, omuzun 3 başını çalıştırır" },
-    { name: "Shrugs (Omuz Silkme)", sets: 3, reps: "12-15", rest_seconds: 60, notes: "Trapez hedefli, yukarı çekin" },
+    { name: "Overhead Press", name_tr: "Overhead Press", muscle_group: "shoulders", secondary_muscles: ["triceps", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Overhead Press"), instructions: ["Grip bar at shoulder-width", "Start at collarbone level", "Press overhead to lockout", "Lower back to collarbone"], contraindicated_injuries: ["shoulder", "back", "wrist"], contraindicated_conditions: ["high_blood_pressure", "heart_condition", "has_epilepsy"], alternatives: ["seated-dumbbell-press", "landmine-press"], calories_per_set: 8 },
+    { name: "Lateral Raise", name_tr: "Lateral Raise", muscle_group: "shoulders", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 4, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Lateral Raise"), instructions: ["Stand with dumbbells at sides", "Raise arms out to sides to shoulder height", "Keep slight bend in elbows", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["cable-lateral-raise", "resistance-band-lateral-raise"], calories_per_set: 5 },
+    { name: "Front Raise", name_tr: "On Raise", muscle_group: "shoulders", secondary_muscles: ["chest"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Front Raise"), instructions: ["Stand with dumbbells in front of thighs", "Raise one or both arms to shoulder height", "Keep arms nearly straight", "Lower slowly"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["resistance-band-front-raise", "cable-front-raise"], calories_per_set: 5 },
+    { name: "Reverse Fly", name_tr: "Ters Fly", muscle_group: "shoulders", secondary_muscles: ["back"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Reverse Fly"), instructions: ["Hinge forward at hips", "Let dumbbells hang below", "Raise arms out to sides", "Squeeze shoulder blades at top"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["face-pull", "band-pull-apart"], calories_per_set: 5 },
+    { name: "Arnold Press", name_tr: "Arnold Press", muscle_group: "shoulders", secondary_muscles: ["triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Arnold Press"), instructions: ["Start with dumbbells at shoulders palms facing you", "Rotate palms outward as you press up", "Full lockout overhead", "Reverse the rotation on the way down"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["seated-dumbbell-press", "lateral-raise"], calories_per_set: 7 },
+    { name: "Shrugs", name_tr: "Omuz Silkme", muscle_group: "shoulders", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Shrugs"), instructions: ["Hold dumbbells at sides", "Shrug shoulders straight up toward ears", "Hold at top briefly", "Lower with control"], contraindicated_injuries: ["neck"], contraindicated_conditions: [], alternatives: ["barbell-shrugs", "resistance-band-shrugs"], calories_per_set: 5 },
+    { name: "Seated Dumbbell Press", name_tr: "Oturarak Dumbbell Press", muscle_group: "shoulders", secondary_muscles: ["triceps"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "8-10", rest_seconds: 90, tempo: "2-0-2-0", gif: gifUrl("Seated Dumbbell Press"), instructions: ["Sit with back supported", "Hold dumbbells at shoulder height", "Press overhead to lockout", "Lower to shoulder level"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["overhead-press", "lateral-raise"], calories_per_set: 7 },
+    { name: "Cable Lateral Raise", name_tr: "Kablo Lateral Raise", muscle_group: "shoulders", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Cable Lateral Raise"), instructions: ["Stand sideways to cable machine", "Grip handle with far hand", "Raise arm to shoulder height", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-lateral-raise", "resistance-band-lateral-raise"], calories_per_set: 5 },
+    { name: "Machine Shoulder Press", name_tr: "Makine Omuz Presi", muscle_group: "shoulders", secondary_muscles: ["triceps"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Machine Shoulder Press"), instructions: ["Sit with back against pad", "Grip handles at shoulder level", "Press up to full extension", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["seated-dumbbell-press", "resistance-band-overhead-press"], calories_per_set: 7 },
+    { name: "Upright Row", name_tr: "Dik Row", muscle_group: "shoulders", secondary_muscles: ["biceps"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Upright Row"), instructions: ["Grip bar narrower than shoulder-width", "Pull bar up along body to chin level", "Lead with elbows", "Lower with control"], contraindicated_injuries: ["shoulder", "wrist", "neck"], contraindicated_conditions: [], alternatives: ["lateral-raise", "cable-upright-row"], calories_per_set: 6 },
+    { name: "Band Pull Apart", name_tr: "Bant Pull Apart", muscle_group: "shoulders", secondary_muscles: ["back"], equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Band Pull Apart"), instructions: ["Hold band at shoulder height with arms extended", "Pull band apart by squeezing shoulder blades", "Stretch band to chest level", "Return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["reverse-fly", "face-pull"], calories_per_set: 4 },
+    { name: "Resistance Band Lateral Raise", name_tr: "Bantli Lateral Raise", muscle_group: "shoulders", secondary_muscles: [], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Lateral Raise"), instructions: ["Stand on band with feet together", "Hold handles at sides", "Raise arms to shoulder height", "Lower with control"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["dumbbell-lateral-raise", "band-pull-apart"], calories_per_set: 4 },
   ],
-  arms: [
-    { name: "Barbell Curl (Halter Biceps)", sets: 4, reps: "10-12", rest_seconds: 60, notes: "Dirsekler sabit, biceps sıkın" },
-    { name: "Triceps Pushdown (Triceps İtme)", sets: 4, reps: "10-12", rest_seconds: 60, notes: "Dirsekler vücuda yapışık" },
-    { name: "Hammer Curl (Çekiç Curl)", sets: 3, reps: "12", rest_seconds: 60, notes: "Nötr tutuş, ön kol da çalışır" },
-    { name: "Overhead Triceps Extension", sets: 3, reps: "12", rest_seconds: 60, notes: "Dirsekler sabit, tam gerilme" },
-    { name: "Concentration Curl (Konsantrasyon)", sets: 3, reps: "12 (her kol)", rest_seconds: 45, notes: "Yavaş ve kontrollü" },
-    { name: "Skull Crushers", sets: 3, reps: "10-12", rest_seconds: 60, notes: "Alına doğru indirin, triceps sıkın" },
-    { name: "Wrist Curl (Bilek Büküm)", sets: 2, reps: "15-20", rest_seconds: 30, notes: "Ön kol güçlendirme" },
+  arms_biceps: [
+    { name: "Barbell Curl", name_tr: "Barbell Curl", muscle_group: "arms_biceps", secondary_muscles: ["forearms"], equipment: "barbell", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Barbell Curl"), instructions: ["Stand with bar at arm's length", "Curl bar to shoulder height", "Keep elbows pinned to sides", "Lower with control"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["dumbbell-curl", "resistance-band-curl"], calories_per_set: 5 },
+    { name: "Hammer Curl", name_tr: "Hammer Curl", muscle_group: "arms_biceps", secondary_muscles: ["forearms"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Hammer Curl"), instructions: ["Hold dumbbells with neutral grip", "Curl to shoulder height", "Keep elbows stationary", "Lower slowly"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["barbell-curl", "resistance-band-curl"], calories_per_set: 5 },
+    { name: "Concentration Curl", name_tr: "Konsantrasyon Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12 each arm", rest_seconds: 45, tempo: "2-1-2-1", gif: gifUrl("Concentration Curl"), instructions: ["Sit on bench leaning forward", "Brace elbow against inner thigh", "Curl dumbbell to shoulder", "Lower with full control"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["hammer-curl", "cable-curl"], calories_per_set: 4 },
+    { name: "Incline Dumbbell Curl", name_tr: "Egik Dumbbell Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Incline Dumbbell Curl"), instructions: ["Sit on incline bench at 45 degrees", "Let arms hang fully extended", "Curl dumbbells up", "Lower to full stretch"], contraindicated_injuries: ["elbow", "shoulder"], contraindicated_conditions: [], alternatives: ["barbell-curl", "cable-curl"], calories_per_set: 5 },
+    { name: "Cable Curl", name_tr: "Kablo Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Cable Curl"), instructions: ["Stand facing cable machine", "Grip bar attachment with underhand grip", "Curl to shoulder height", "Lower with control"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["dumbbell-curl", "resistance-band-curl"], calories_per_set: 5 },
+    { name: "Preacher Curl", name_tr: "Preacher Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-3-0", gif: gifUrl("Preacher Curl"), instructions: ["Rest arms on preacher pad", "Grip EZ bar with underhand grip", "Curl bar to shoulder level", "Lower slowly with full stretch"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["concentration-curl", "cable-curl"], calories_per_set: 5 },
+    { name: "Resistance Band Curl", name_tr: "Bantli Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Curl"), instructions: ["Stand on band", "Grip handles with underhand grip", "Curl up to shoulders", "Lower with control"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["dumbbell-curl", "bodyweight-curl"], calories_per_set: 4 },
+    { name: "Spider Curl", name_tr: "Spider Curl", muscle_group: "arms_biceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Spider Curl"), instructions: ["Lie face down on incline bench", "Let arms hang straight down", "Curl dumbbells up", "Squeeze biceps at top"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["preacher-curl", "cable-curl"], calories_per_set: 5 },
   ],
-  cardio: [
-    { name: "Koşu Bandı (Tempolu Koşu)", sets: 1, reps: "25 dakika", rest_seconds: 0, notes: "Kalp atış hızı %65-75 arası" },
-    { name: "Bisiklet", sets: 1, reps: "20 dakika", rest_seconds: 0, notes: "Orta direnç, stabil tempo" },
-    { name: "Kürek Çekme Makinesi", sets: 1, reps: "15 dakika", rest_seconds: 0, notes: "Tüm vücut kardiyosu" },
-    { name: "Merdiven Çıkma (StairMaster)", sets: 1, reps: "15 dakika", rest_seconds: 0, notes: "Bacak ve kalça hedefli" },
-    { name: "Eliptik Bisiklet", sets: 1, reps: "20 dakika", rest_seconds: 0, notes: "Düşük etki, tüm vücut" },
-  ],
-  hiit: [
-    { name: "Burpee", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "Maksimum efor" },
-    { name: "Mountain Climber (Dağcı)", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "Core sıkı, hızlı hareket" },
-    { name: "Jump Squat (Sıçramalı Çömelme)", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "Yumuşak iniş, diz koruması" },
-    { name: "High Knees (Yüksek Diz)", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "Dizleri göğüse çekin" },
-    { name: "Box Jump (Kutu Atlama)", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "İki ayakla atlayıp yumuşak inin" },
-    { name: "Battle Ropes (Savaş İpleri)", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "Kollar ve core hedefli" },
-    { name: "Kettlebell Swing", sets: 4, reps: "30 saniye", rest_seconds: 30, notes: "Kalça menteşesi, explosive hareket" },
+  arms_triceps: [
+    { name: "Triceps Pushdown", name_tr: "Triceps Pushdown", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 4, reps: "10-12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Triceps Pushdown"), instructions: ["Stand facing cable machine", "Grip bar with overhand grip", "Press down to full extension", "Keep elbows at sides throughout"], contraindicated_injuries: ["elbow", "wrist"], contraindicated_conditions: [], alternatives: ["resistance-band-triceps-extension", "diamond-push-up"], calories_per_set: 5 },
+    { name: "Overhead Triceps Extension", name_tr: "Overhead Triceps Extension", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-3-0", gif: gifUrl("Overhead Triceps Extension"), instructions: ["Hold dumbbell with both hands overhead", "Lower behind head by bending elbows", "Extend back to start", "Keep elbows pointing up"], contraindicated_injuries: ["elbow", "shoulder"], contraindicated_conditions: ["high_blood_pressure", "has_epilepsy"], alternatives: ["triceps-pushdown", "resistance-band-triceps-extension"], calories_per_set: 5 },
+    { name: "Skull Crushers", name_tr: "Skull Crusher", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 60, tempo: "2-0-3-0", gif: gifUrl("Skull Crushers"), instructions: ["Lie on bench holding EZ bar", "Lower bar toward forehead", "Extend arms back to start", "Keep elbows pointing at ceiling"], contraindicated_injuries: ["elbow", "wrist", "shoulder"], contraindicated_conditions: [], alternatives: ["overhead-triceps-extension", "triceps-pushdown"], calories_per_set: 6 },
+    { name: "Close Grip Bench Press", name_tr: "Dar Tutus Bench Press", muscle_group: "arms_triceps", secondary_muscles: ["chest", "shoulders"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "8-10", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Close Grip Bench Press"), instructions: ["Lie on bench", "Grip bar at shoulder-width or narrower", "Lower to lower chest", "Press up focusing on triceps"], contraindicated_injuries: ["elbow", "wrist", "shoulder"], contraindicated_conditions: ["heart_condition"], alternatives: ["diamond-push-up", "triceps-pushdown"], calories_per_set: 7 },
+    { name: "Triceps Rope Pushdown", name_tr: "Ip ile Triceps Pushdown", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Triceps Rope Pushdown"), instructions: ["Grip rope attachment", "Press down separating ends at bottom", "Squeeze triceps at full extension", "Return slowly"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["triceps-pushdown", "diamond-push-up"], calories_per_set: 5 },
+    { name: "Diamond Push-Up", name_tr: "Elmas Sinav", muscle_group: "arms_triceps", secondary_muscles: ["chest", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 3, reps: "12-15", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Diamond Push-Up"), instructions: ["Place hands close together forming diamond shape", "Keep body in straight line", "Lower chest to hands", "Press up"], contraindicated_injuries: ["wrist", "elbow", "shoulder"], contraindicated_conditions: [], alternatives: ["push-up", "resistance-band-triceps-extension"], calories_per_set: 6 },
+    { name: "Triceps Kickback", name_tr: "Triceps Kickback", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12 each arm", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Triceps Kickback"), instructions: ["Hinge forward with one hand on bench", "Hold dumbbell with elbow at 90 degrees", "Extend arm straight back", "Squeeze tricep at top"], contraindicated_injuries: ["elbow"], contraindicated_conditions: [], alternatives: ["overhead-triceps-extension", "diamond-push-up"], calories_per_set: 4 },
+    { name: "Bench Dips", name_tr: "Bench Dips", muscle_group: "arms_triceps", secondary_muscles: ["shoulders", "chest"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Bench Dips"), instructions: ["Place hands on bench edge behind you", "Extend legs forward", "Lower body by bending elbows", "Press back up"], contraindicated_injuries: ["shoulder", "wrist", "elbow"], contraindicated_conditions: [], alternatives: ["diamond-push-up", "triceps-kickback"], calories_per_set: 5 },
+    { name: "Resistance Band Triceps Extension", name_tr: "Bantli Triceps Extension", muscle_group: "arms_triceps", secondary_muscles: [], equipment: "resistance_band", location: ["home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Resistance Band Triceps Extension"), instructions: ["Anchor band overhead or step on it", "Grip behind head", "Extend arms overhead", "Lower with control"], contraindicated_injuries: ["elbow", "shoulder"], contraindicated_conditions: [], alternatives: ["diamond-push-up", "bench-dips"], calories_per_set: 4 },
   ],
   core: [
-    { name: "Plank (Düz Plank)", sets: 3, reps: "45 saniye", rest_seconds: 30, notes: "Vücut düz çizgi, core sıkı" },
-    { name: "Russian Twist (Rus Bükülmesi)", sets: 3, reps: "20 (her taraf)", rest_seconds: 30, notes: "Ayaklar yerden, kontrollü rotasyon" },
-    { name: "Bicycle Crunch (Bisiklet Karın)", sets: 3, reps: "20 (her taraf)", rest_seconds: 30, notes: "Karşı diz-dirsek buluşsun" },
-    { name: "Leg Raise (Bacak Kaldırma)", sets: 3, reps: "15", rest_seconds: 30, notes: "Alt karın hedefli, sırt yere yapışık" },
-    { name: "Dead Bug", sets: 3, reps: "12 (her taraf)", rest_seconds: 30, notes: "Sırt yere yapışık, kontrollü hareket" },
-    { name: "Side Plank (Yan Plank)", sets: 2, reps: "30 saniye (her taraf)", rest_seconds: 30, notes: "Kalça düşmesin" },
+    { name: "Plank", name_tr: "Plank", muscle_group: "core", secondary_muscles: ["shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "30-45 seconds", rest_seconds: 30, tempo: "isometric", gif: gifUrl("Plank"), instructions: ["Support body on forearms and toes", "Keep body in straight line", "Engage core tightly", "Breathe steadily"], contraindicated_injuries: ["back", "shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["dead-bug", "bird-dog"], calories_per_set: 5 },
+    { name: "Russian Twist", name_tr: "Rus Twist", muscle_group: "core", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "20 each side", rest_seconds: 30, tempo: "1-0-1-0", gif: gifUrl("Russian Twist"), instructions: ["Sit with knees bent feet off floor", "Lean back slightly", "Rotate torso side to side", "Keep core engaged throughout"], contraindicated_injuries: ["back", "hip"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["pallof-press", "side-plank"], calories_per_set: 5 },
+    { name: "Bicycle Crunch", name_tr: "Bisiklet Crunch", muscle_group: "core", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "20 each side", rest_seconds: 30, tempo: "1-0-1-0", gif: gifUrl("Bicycle Crunch"), instructions: ["Lie on back with hands behind head", "Bring opposite elbow to knee", "Alternate sides in cycling motion", "Keep lower back pressed to floor"], contraindicated_injuries: ["back", "neck", "hip"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["dead-bug", "plank"], calories_per_set: 5 },
+    { name: "Leg Raise", name_tr: "Bacak Kaldirma", muscle_group: "core", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 3, reps: "15", rest_seconds: 30, tempo: "2-0-2-0", gif: gifUrl("Leg Raise"), instructions: ["Lie flat on back", "Keep legs straight", "Raise legs to 90 degrees", "Lower slowly without touching floor"], contraindicated_injuries: ["back", "hip"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["dead-bug", "knee-raise"], calories_per_set: 5 },
+    { name: "Dead Bug", name_tr: "Dead Bug", muscle_group: "core", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "12 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Dead Bug"), instructions: ["Lie on back with arms up and knees at 90 degrees", "Lower opposite arm and leg", "Keep lower back pressed to floor", "Return and alternate"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["plank", "bird-dog"], calories_per_set: 4 },
+    { name: "Side Plank", name_tr: "Yan Plank", muscle_group: "core", secondary_muscles: ["shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 2, reps: "30 seconds each side", rest_seconds: 30, tempo: "isometric", gif: gifUrl("Side Plank"), instructions: ["Lie on side propped on forearm", "Stack feet or stagger them", "Lift hips creating straight line", "Hold and breathe steadily"], contraindicated_injuries: ["shoulder", "wrist"], contraindicated_conditions: [], alternatives: ["pallof-press", "plank"], calories_per_set: 4 },
+    { name: "Ab Wheel Rollout", name_tr: "Ab Wheel Rollout", muscle_group: "core", secondary_muscles: ["shoulders", "back"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 3, reps: "10-12", rest_seconds: 45, tempo: "3-0-2-0", gif: gifUrl("Ab Wheel Rollout"), instructions: ["Kneel holding ab wheel", "Roll forward extending body", "Keep core tight and back flat", "Roll back to start"], contraindicated_injuries: ["back", "shoulder", "wrist"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["plank", "dead-bug"], calories_per_set: 6 },
+    { name: "Cable Crunch", name_tr: "Kablo Crunch", muscle_group: "core", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "15", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Cable Crunch"), instructions: ["Kneel facing cable machine", "Hold rope behind head", "Crunch down curling torso", "Return with control"], contraindicated_injuries: ["back", "neck"], contraindicated_conditions: ["has_osteoporosis"], alternatives: ["bicycle-crunch", "plank"], calories_per_set: 5 },
+    { name: "Hanging Leg Raise", name_tr: "Asili Bacak Kaldirma", muscle_group: "core", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 3, reps: "12", rest_seconds: 45, tempo: "2-0-2-0", gif: gifUrl("Hanging Leg Raise"), instructions: ["Hang from pull-up bar", "Raise legs to parallel or higher", "Lower with control", "Avoid swinging"], contraindicated_injuries: ["shoulder", "back", "wrist", "hip"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["leg-raise", "knee-raise"], calories_per_set: 6 },
+    { name: "Pallof Press", name_tr: "Pallof Press", muscle_group: "core", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "12 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Pallof Press"), instructions: ["Stand sideways to cable machine", "Hold handle at chest", "Press arms straight out", "Resist rotation and return"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["side-plank", "russian-twist"], calories_per_set: 4 },
+    { name: "Bird Dog", name_tr: "Bird Dog", muscle_group: "core", secondary_muscles: ["back", "glutes"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "12 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Bird Dog"), instructions: ["Start on hands and knees", "Extend opposite arm and leg", "Keep back flat and hips level", "Return and alternate"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["dead-bug", "plank"], calories_per_set: 4 },
+    { name: "Mountain Climber", name_tr: "Dagci", muscle_group: "core", secondary_muscles: ["shoulders", "hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 3, reps: "20 each side", rest_seconds: 30, tempo: "1-0-1-0", gif: gifUrl("Mountain Climber"), instructions: ["Start in push-up position", "Drive one knee toward chest", "Quickly switch legs", "Keep core tight and hips level"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: ["heart_condition"], alternatives: ["plank", "dead-bug"], calories_per_set: 6 },
+  ],
+  glutes: [
+    { name: "Barbell Hip Thrust", name_tr: "Barbell Hip Thrust", muscle_group: "glutes", secondary_muscles: ["legs", "core"], equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "10-12", rest_seconds: 90, tempo: "2-1-2-0", gif: gifUrl("Barbell Hip Thrust"), instructions: ["Sit on floor with upper back on bench", "Roll barbell over hips", "Drive hips to ceiling squeezing glutes", "Lower with control"], contraindicated_injuries: ["back", "hip", "knee"], contraindicated_conditions: [], alternatives: ["glute-bridge", "dumbbell-hip-thrust"], calories_per_set: 8 },
+    { name: "Cable Kickback", name_tr: "Kablo Kickback", muscle_group: "glutes", secondary_muscles: [], equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15 each leg", rest_seconds: 45, tempo: "2-1-2-0", gif: gifUrl("Cable Kickback"), instructions: ["Attach ankle strap to cable", "Face the machine", "Kick leg back and up", "Squeeze glute at top"], contraindicated_injuries: ["hip", "knee", "ankle"], contraindicated_conditions: [], alternatives: ["donkey-kick", "resistance-band-kickback"], calories_per_set: 5 },
+    { name: "Glute Bridge", name_tr: "Glute Bridge", muscle_group: "glutes", secondary_muscles: ["core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Glute Bridge"), instructions: ["Lie on back with knees bent feet flat", "Drive hips up squeezing glutes", "Hold at top briefly", "Lower with control"], contraindicated_injuries: ["back"], contraindicated_conditions: [], alternatives: ["hip-thrust", "donkey-kick"], calories_per_set: 5 },
+    { name: "Donkey Kick", name_tr: "Donkey Kick", muscle_group: "glutes", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15 each leg", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Donkey Kick"), instructions: ["Start on hands and knees", "Kick one leg up toward ceiling", "Keep knee bent at 90 degrees", "Squeeze glute at top"], contraindicated_injuries: ["wrist", "knee"], contraindicated_conditions: [], alternatives: ["glute-bridge", "fire-hydrant"], calories_per_set: 4 },
+    { name: "Fire Hydrant", name_tr: "Fire Hydrant", muscle_group: "glutes", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15 each leg", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Fire Hydrant"), instructions: ["Start on hands and knees", "Lift knee out to the side", "Keep 90-degree bend in knee", "Lower with control"], contraindicated_injuries: ["wrist", "knee", "hip"], contraindicated_conditions: [], alternatives: ["donkey-kick", "clamshell"], calories_per_set: 4 },
+    { name: "Sumo Squat", name_tr: "Sumo Squat", muscle_group: "glutes", secondary_muscles: ["legs"], equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Sumo Squat"), instructions: ["Stand with wide stance toes pointed out", "Hold dumbbell in front", "Squat down keeping torso upright", "Drive through heels to stand"], contraindicated_injuries: ["knee", "hip", "ankle"], contraindicated_conditions: [], alternatives: ["goblet-squat", "glute-bridge"], calories_per_set: 7 },
+    { name: "Banded Crab Walk", name_tr: "Bantli Yengec Yuruyusu", muscle_group: "glutes", secondary_muscles: [], equipment: "resistance_band", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15 steps each direction", rest_seconds: 30, tempo: "controlled", gif: gifUrl("Banded Crab Walk"), instructions: ["Place band above knees", "Get in quarter squat position", "Step sideways maintaining tension", "Keep band taut throughout"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: [], alternatives: ["fire-hydrant", "clamshell"], calories_per_set: 5 },
+    { name: "Clamshell", name_tr: "Clamshell", muscle_group: "glutes", secondary_muscles: ["hip_flexors"], equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15 each side", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Clamshell"), instructions: ["Lie on side with knees bent", "Place band above knees if available", "Open top knee like a clamshell", "Lower with control"], contraindicated_injuries: ["hip"], contraindicated_conditions: [], alternatives: ["fire-hydrant", "glute-bridge"], calories_per_set: 4 },
+  ],
+  cardio: [
+    { name: "Treadmill Running", name_tr: "Kosus Bandi", muscle_group: "cardio", secondary_muscles: ["legs", "core"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "25 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Treadmill Running"), instructions: ["Set moderate pace", "Keep heart rate at 65-75% max", "Maintain upright posture", "Land midfoot"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["heart_condition"], alternatives: ["elliptical", "stationary-bike"], calories_per_set: 45 },
+    { name: "Stationary Bike", name_tr: "Bisiklet", muscle_group: "cardio", secondary_muscles: ["legs"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "20 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Stationary Bike"), instructions: ["Adjust seat height", "Set moderate resistance", "Maintain steady cadence", "Keep back straight"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["treadmill-running", "elliptical"], calories_per_set: 35 },
+    { name: "Rowing Machine", name_tr: "Kurek Makinesi", muscle_group: "cardio", secondary_muscles: ["back", "legs", "core"], equipment: "machine", location: ["gym"], difficulty: "intermediate", sets: 1, reps: "15 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Rowing Machine"), instructions: ["Strap feet in footrests", "Drive with legs first", "Follow with back lean", "Pull handle to lower ribs"], contraindicated_injuries: ["back", "wrist"], contraindicated_conditions: [], alternatives: ["stationary-bike", "elliptical"], calories_per_set: 40 },
+    { name: "Stair Climber", name_tr: "Merdiven Cikmaci", muscle_group: "cardio", secondary_muscles: ["legs", "glutes"], equipment: "machine", location: ["gym"], difficulty: "intermediate", sets: 1, reps: "15 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Stair Climber"), instructions: ["Start at moderate pace", "Keep upright posture", "Drive through whole foot", "Avoid leaning on handrails"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["heart_condition"], alternatives: ["stationary-bike", "elliptical"], calories_per_set: 40 },
+    { name: "Elliptical", name_tr: "Eliptik", muscle_group: "cardio", secondary_muscles: ["legs", "core"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "20 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Elliptical"), instructions: ["Grip handles lightly", "Push and pull with arms", "Maintain smooth stride", "Keep moderate resistance"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["stationary-bike", "treadmill-running"], calories_per_set: 35 },
+    { name: "Incline Walking", name_tr: "Egimli Yuruyus", muscle_group: "cardio", secondary_muscles: ["legs", "glutes"], equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 1, reps: "30 minutes", rest_seconds: 0, tempo: "steady", gif: gifUrl("Incline Walking"), instructions: ["Set treadmill to 10-15% incline", "Walk at brisk pace", "Keep hands off rails", "Maintain upright posture"], contraindicated_injuries: ["ankle"], contraindicated_conditions: [], alternatives: ["outdoor-walking", "stationary-bike"], calories_per_set: 40 },
+    { name: "Jump Rope", name_tr: "Ip Atlama", muscle_group: "cardio", secondary_muscles: ["legs", "shoulders", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 3, reps: "3 minutes", rest_seconds: 60, tempo: "steady", gif: gifUrl("Jump Rope"), instructions: ["Hold rope handles at hip height", "Jump with both feet slightly off ground", "Use wrist to turn rope", "Land softly on balls of feet"], contraindicated_injuries: ["knee", "ankle", "wrist"], contraindicated_conditions: ["heart_condition", "has_osteoporosis"], alternatives: ["mountain-climber", "marching-in-place"], calories_per_set: 15 },
+  ],
+  hiit: [
+    { name: "Burpee", name_tr: "Burpee", muscle_group: "hiit", secondary_muscles: ["chest", "legs", "core"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Burpee"), instructions: ["Start standing", "Drop to push-up position", "Perform push-up", "Jump feet to hands and jump up"], contraindicated_injuries: ["knee", "wrist", "shoulder", "back", "ankle"], contraindicated_conditions: ["heart_condition", "high_blood_pressure", "has_epilepsy", "has_arthritis"], alternatives: ["mountain-climber", "squat-thrust"], calories_per_set: 12 },
+    { name: "Jump Squat", name_tr: "Sicramali Squat", muscle_group: "hiit", secondary_muscles: ["legs", "glutes"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Jump Squat"), instructions: ["Squat down", "Explode up into jump", "Land softly with bent knees", "Immediately go into next squat"], contraindicated_injuries: ["knee", "ankle", "back", "hip"], contraindicated_conditions: ["heart_condition", "has_osteoporosis", "has_arthritis"], alternatives: ["bodyweight-squat", "wall-sit"], calories_per_set: 10 },
+    { name: "High Knees", name_tr: "Yuksek Diz", muscle_group: "hiit", secondary_muscles: ["core", "legs"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("High Knees"), instructions: ["Stand in place", "Drive knees up to chest alternately", "Pump arms", "Stay on balls of feet"], contraindicated_injuries: ["knee", "hip", "ankle"], contraindicated_conditions: ["heart_condition", "has_arthritis"], alternatives: ["marching-in-place", "step-touch"], calories_per_set: 10 },
+    { name: "Box Jump", name_tr: "Box Jump", muscle_group: "hiit", secondary_muscles: ["legs", "glutes"], equipment: "bodyweight", location: ["gym"], difficulty: "advanced", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Box Jump"), instructions: ["Stand facing box", "Swing arms and jump onto box", "Land softly with both feet", "Step down carefully"], contraindicated_injuries: ["knee", "ankle", "back", "hip"], contraindicated_conditions: ["heart_condition", "has_epilepsy", "has_osteoporosis"], alternatives: ["step-up", "bodyweight-squat"], calories_per_set: 10 },
+    { name: "Battle Ropes", name_tr: "Savas Ipleri", muscle_group: "hiit", secondary_muscles: ["shoulders", "core"], equipment: "bodyweight", location: ["gym"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Battle Ropes"), instructions: ["Grip rope ends", "Create waves with alternating arms", "Keep core engaged", "Maintain athletic stance"], contraindicated_injuries: ["shoulder", "wrist", "elbow", "back"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["mountain-climber", "jump-rope"], calories_per_set: 12 },
+    { name: "Kettlebell Swing", name_tr: "Kettlebell Swing", muscle_group: "hiit", secondary_muscles: ["glutes", "back", "core"], equipment: "kettlebell", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Kettlebell Swing"), instructions: ["Hinge at hips with kettlebell between legs", "Drive hips forward swinging weight up", "Let gravity bring it back", "Maintain flat back throughout"], contraindicated_injuries: ["back", "wrist", "hip"], contraindicated_conditions: ["heart_condition", "high_blood_pressure"], alternatives: ["dumbbell-swing", "glute-bridge"], calories_per_set: 11 },
+    { name: "Skating Lunges", name_tr: "Paten Hamle", muscle_group: "hiit", secondary_muscles: ["legs", "glutes"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "intermediate", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Skating Lunges"), instructions: ["Jump laterally from one foot to the other", "Land softly on outside foot", "Swing opposite leg behind", "Alternate continuously"], contraindicated_injuries: ["knee", "ankle", "hip"], contraindicated_conditions: ["has_arthritis", "has_osteoporosis"], alternatives: ["lateral-step-touch", "bodyweight-squat"], calories_per_set: 10 },
+    { name: "Plyo Push-Up", name_tr: "Patlayici Sinav", muscle_group: "hiit", secondary_muscles: ["chest", "triceps", "shoulders"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "advanced", sets: 4, reps: "30 seconds", rest_seconds: 30, tempo: "explosive", gif: gifUrl("Plyo Push-Up"), instructions: ["Perform a push-up", "Push off floor explosively", "Hands leave the ground at top", "Land softly and repeat"], contraindicated_injuries: ["wrist", "shoulder", "elbow"], contraindicated_conditions: ["heart_condition", "has_epilepsy"], alternatives: ["push-up", "incline-push-up"], calories_per_set: 9 },
+    { name: "Marching In Place", name_tr: "Yerinde Yuruyus", muscle_group: "hiit", secondary_muscles: ["legs", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "60 seconds", rest_seconds: 30, tempo: "moderate", gif: gifUrl("Marching In Place"), instructions: ["Stand tall", "Lift knees alternately to hip height", "Pump arms naturally", "Maintain steady rhythm"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["high-knees", "step-touch"], calories_per_set: 6 },
   ],
   flexibility: [
-    { name: "Kedi-İnek Germe", sets: 1, reps: "10 tekrar", rest_seconds: 0, notes: "Nefesle senkronize" },
-    { name: "Hamstring Germe", sets: 1, reps: "30 saniye (her bacak)", rest_seconds: 0, notes: "Bacak arkasını hissedin" },
-    { name: "Quadriceps Germe", sets: 1, reps: "30 saniye (her bacak)", rest_seconds: 0, notes: "Dengeyi koruyun" },
-    { name: "Güvercin Pozu", sets: 1, reps: "30 saniye (her taraf)", rest_seconds: 0, notes: "Kalça açıcı" },
-    { name: "Çocuk Pozu", sets: 1, reps: "45 saniye", rest_seconds: 0, notes: "Sırt ve kalça rahatlama" },
-    { name: "Kelebek Germe", sets: 1, reps: "30 saniye", rest_seconds: 0, notes: "İç bacak ve kasık" },
-    { name: "Omuz Çapraz Germe", sets: 1, reps: "30 saniye (her kol)", rest_seconds: 0, notes: "Omuz esnekliği" },
-    { name: "Aşağı Bakan Köpek", sets: 1, reps: "45 saniye", rest_seconds: 0, notes: "Tüm arka zincir" },
-    { name: "Dünya Germe (World's Greatest Stretch)", sets: 1, reps: "5 tekrar (her taraf)", rest_seconds: 0, notes: "Tüm vücut mobilitesi" },
-    { name: "Foam Rolling - Sırt", sets: 1, reps: "60 saniye", rest_seconds: 0, notes: "Yavaş ve kontrollü" },
-    { name: "Foam Rolling - Bacaklar", sets: 1, reps: "60 saniye (her bacak)", rest_seconds: 0, notes: "Ağrılı noktada durun" },
-  ],
-  compound: [
-    { name: "Squat (Çömelme)", sets: 5, reps: "5", rest_seconds: 180, notes: "Ağır, compound hareket, güç odaklı" },
-    { name: "Bench Press (Göğüs Presi)", sets: 5, reps: "5", rest_seconds: 180, notes: "Ağır yükleme, temel hareket" },
-    { name: "Deadlift (Toplu Kaldırma)", sets: 5, reps: "5", rest_seconds: 180, notes: "En güçlü compound hareket" },
-    { name: "Overhead Press (Omuz Presi)", sets: 5, reps: "5", rest_seconds: 150, notes: "Ayakta, tüm üst vücut" },
-    { name: "Barbell Row (Sırt Çekişi)", sets: 5, reps: "5", rest_seconds: 150, notes: "Ağır, sırt kalınlığı" },
-  ],
-  circuit: [
-    { name: "Kettlebell Swing", sets: 3, reps: "15", rest_seconds: 15, notes: "Hızlı geçiş" },
-    { name: "Push-ups (Şınav)", sets: 3, reps: "15", rest_seconds: 15, notes: "Hızlı geçiş" },
-    { name: "Goblet Squat", sets: 3, reps: "15", rest_seconds: 15, notes: "Hızlı geçiş" },
-    { name: "Dumbbell Row", sets: 3, reps: "12 (her kol)", rest_seconds: 15, notes: "Hızlı geçiş" },
-    { name: "Jumping Lunges", sets: 3, reps: "12 (her bacak)", rest_seconds: 15, notes: "Hızlı geçiş" },
-    { name: "Plank", sets: 3, reps: "30 saniye", rest_seconds: 60, notes: "Devrenin sonu, 60sn dinlenme sonra tekrar" },
+    { name: "Cat-Cow Stretch", name_tr: "Kedi-Inek Germe", muscle_group: "flexibility", secondary_muscles: ["back", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "10 reps", rest_seconds: 0, tempo: "slow", gif: gifUrl("Cat-Cow Stretch"), instructions: ["Start on hands and knees", "Arch back dropping belly (cow)", "Round back tucking chin (cat)", "Sync with breathing"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], alternatives: ["seated-spinal-twist"], calories_per_set: 2 },
+    { name: "Hamstring Stretch", name_tr: "Hamstring Germe", muscle_group: "flexibility", secondary_muscles: ["back"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each leg", rest_seconds: 0, tempo: "slow", gif: gifUrl("Hamstring Stretch"), instructions: ["Sit with one leg extended", "Reach toward toes", "Hold gentle stretch", "Breathe deeply"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["standing-hamstring-stretch"], calories_per_set: 1 },
+    { name: "Quad Stretch", name_tr: "Quadriceps Germe", muscle_group: "flexibility", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each leg", rest_seconds: 0, tempo: "slow", gif: gifUrl("Quad Stretch"), instructions: ["Stand on one leg", "Grab ankle behind you", "Pull heel toward glute", "Keep knees together"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["lying-quad-stretch"], calories_per_set: 1 },
+    { name: "Pigeon Pose", name_tr: "Guvercin Pozu", muscle_group: "flexibility", secondary_muscles: ["glutes", "hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 1, reps: "30 seconds each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Pigeon Pose"), instructions: ["From all fours bring one knee forward", "Extend back leg behind", "Sink hips toward floor", "Hold and breathe deeply"], contraindicated_injuries: ["hip", "knee"], contraindicated_conditions: [], alternatives: ["figure-four-stretch"], calories_per_set: 1 },
+    { name: "Child's Pose", name_tr: "Cocuk Pozu", muscle_group: "flexibility", secondary_muscles: ["back", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "45 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Child's Pose"), instructions: ["Kneel on floor", "Sit back on heels", "Reach arms forward on floor", "Rest forehead on ground"], contraindicated_injuries: ["knee"], contraindicated_conditions: [], alternatives: ["seated-forward-fold"], calories_per_set: 1 },
+    { name: "Butterfly Stretch", name_tr: "Kelebek Germe", muscle_group: "flexibility", secondary_muscles: ["hip_flexors"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Butterfly Stretch"), instructions: ["Sit with soles of feet together", "Let knees fall open", "Hold feet and lean forward gently", "Breathe into the stretch"], contraindicated_injuries: ["hip"], contraindicated_conditions: [], alternatives: ["seated-straddle-stretch"], calories_per_set: 1 },
+    { name: "Shoulder Cross Stretch", name_tr: "Omuz Capraz Germe", muscle_group: "flexibility", secondary_muscles: ["shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each arm", rest_seconds: 0, tempo: "slow", gif: gifUrl("Shoulder Cross Stretch"), instructions: ["Bring one arm across chest", "Hold with opposite hand", "Keep shoulder down", "Feel stretch in rear delt"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["doorway-chest-stretch"], calories_per_set: 1 },
+    { name: "Downward Dog", name_tr: "Asagi Bakan Kopek", muscle_group: "flexibility", secondary_muscles: ["back", "shoulders", "legs"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "45 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Downward Dog"), instructions: ["Start on hands and knees", "Push hips up and back", "Straighten legs and arms", "Press heels toward floor"], contraindicated_injuries: ["wrist", "shoulder"], contraindicated_conditions: ["high_blood_pressure"], alternatives: ["standing-forward-fold"], calories_per_set: 2 },
+    { name: "World's Greatest Stretch", name_tr: "Dunyanin En Iyi Germesi", muscle_group: "flexibility", secondary_muscles: ["hip_flexors", "back", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "intermediate", sets: 1, reps: "5 each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("World's Greatest Stretch"), instructions: ["Step into lunge position", "Place same-side hand on floor", "Rotate opposite arm to ceiling", "Hold briefly and switch"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["hip-flexor-stretch"], calories_per_set: 2 },
+    { name: "Foam Roll Back", name_tr: "Foam Roller Sirt", muscle_group: "flexibility", secondary_muscles: ["back"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 1, reps: "60 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Foam Roll Back"), instructions: ["Lie on foam roller under upper back", "Cross arms over chest", "Roll slowly up and down", "Pause on tender spots"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["cat-cow-stretch"], calories_per_set: 1 },
+    { name: "Foam Roll Legs", name_tr: "Foam Roller Bacak", muscle_group: "flexibility", secondary_muscles: ["legs"], equipment: "bodyweight", location: ["gym", "home"], difficulty: "beginner", sets: 1, reps: "60 seconds each leg", rest_seconds: 0, tempo: "slow", gif: gifUrl("Foam Roll Legs"), instructions: ["Place roller under thigh", "Support body with arms", "Roll slowly from hip to knee", "Spend extra time on tight spots"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["hamstring-stretch"], calories_per_set: 1 },
+    { name: "Neck Stretch", name_tr: "Boyun Germe", muscle_group: "flexibility", secondary_muscles: [], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each direction", rest_seconds: 0, tempo: "slow", gif: gifUrl("Neck Stretch"), instructions: ["Tilt ear toward shoulder", "Hold gently with hand", "Keep opposite shoulder down", "Repeat each side"], contraindicated_injuries: ["neck"], contraindicated_conditions: [], alternatives: ["chin-tuck"], calories_per_set: 1 },
+    { name: "Thoracic Spine Rotation", name_tr: "Torasik Omurga Rotasyonu", muscle_group: "flexibility", secondary_muscles: ["back", "core"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "10 each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Thoracic Spine Rotation"), instructions: ["Lie on side with knees bent", "Extend top arm across body", "Rotate open toward ceiling", "Return slowly"], contraindicated_injuries: [], contraindicated_conditions: [], alternatives: ["cat-cow-stretch"], calories_per_set: 1 },
+    { name: "Hip Flexor Stretch", name_tr: "Kalca Fleksor Germe", muscle_group: "flexibility", secondary_muscles: ["hip_flexors", "legs"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Hip Flexor Stretch"), instructions: ["Kneel on one knee", "Push hips forward", "Keep torso upright", "Feel stretch in front of hip"], contraindicated_injuries: ["knee", "hip"], contraindicated_conditions: [], alternatives: ["standing-hip-flexor-stretch"], calories_per_set: 1 },
+    { name: "Chest Doorway Stretch", name_tr: "Gogus Germe", muscle_group: "flexibility", secondary_muscles: ["chest", "shoulders"], equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 1, reps: "30 seconds", rest_seconds: 0, tempo: "slow", gif: gifUrl("Chest Doorway Stretch"), instructions: ["Stand in doorway", "Place forearms on frame", "Lean forward gently", "Feel stretch across chest"], contraindicated_injuries: ["shoulder"], contraindicated_conditions: [], alternatives: ["shoulder-cross-stretch"], calories_per_set: 1 },
   ],
 };
 
+// ─────────────────────────────────────────────────────────────────────────────
+// Turkish day names
+// ─────────────────────────────────────────────────────────────────────────────
+const DAYS_TR = ["Pazartesi", "Sali", "Carsamba", "Persembe", "Cuma", "Cumartesi", "Pazar"];
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Mesocycle configuration (4-week progression)
+// ─────────────────────────────────────────────────────────────────────────────
+const MESOCYCLE = {
+  1: { phase: "Foundation", intensity_multiplier: 1.0, volume_multiplier: 1.0, description: "Foundation week - focus on form and technique" },
+  2: { phase: "Progression", intensity_multiplier: 1.05, volume_multiplier: 1.0, description: "+5% intensity increase" },
+  3: { phase: "Overreach", intensity_multiplier: 1.10, volume_multiplier: 1.0, description: "+10% intensity increase" },
+  4: { phase: "Deload", intensity_multiplier: 0.85, volume_multiplier: 0.6, description: "Deload week - volume reduced 40%, recovery focus" },
+};
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Injury-specific warm-up routines
+// ─────────────────────────────────────────────────────────────────────────────
+const INJURY_WARMUPS = {
+  knee: [
+    { name: "Knee Area Foam Rolling", duration: "2 min", notes: "Roll slowly along quads and IT band" },
+    { name: "Terminal Knee Extension (Banded)", duration: "2 min", notes: "Band-assisted knee extension, 15 reps each leg" },
+    { name: "Wall Slide Squat", duration: "2 min", notes: "Lean against wall and slide down slowly with controlled knee angle" },
+    { name: "Light Heel Raises", duration: "1 min", notes: "Calf and knee stabilization, 20 reps" },
+  ],
+  back: [
+    { name: "Cat-Cow Mobility", duration: "2 min", notes: "Slow and controlled, sync with breathing" },
+    { name: "Pelvic Tilt", duration: "2 min", notes: "Lying supine, press lower back into floor" },
+    { name: "Light Bird Dog", duration: "2 min", notes: "Opposite arm-leg extension, 10 reps each side" },
+    { name: "Child's Pose Hold", duration: "1 min", notes: "Back relaxation with deep breathing" },
+  ],
+  shoulder: [
+    { name: "Shoulder Pendulum", duration: "2 min", notes: "Lean forward and swing arm freely, 30 seconds each direction" },
+    { name: "Banded External Rotation", duration: "2 min", notes: "Elbow at 90 degrees, light band, 15 reps" },
+    { name: "Banded Internal Rotation", duration: "2 min", notes: "Elbow at 90 degrees, light band, 15 reps" },
+    { name: "Wall Slide", duration: "1 min", notes: "Back against wall, slide arms up and down, 10 reps" },
+  ],
+  elbow: [
+    { name: "Wrist and Forearm Stretch", duration: "2 min", notes: "Extend arm, push wrist up and down" },
+    { name: "Elbow Flexion/Extension", duration: "1 min", notes: "No weight, full range of motion, 15 reps" },
+    { name: "Forearm Pronation/Supination", duration: "2 min", notes: "Light weight wrist rotations, 15 reps" },
+  ],
+  wrist: [
+    { name: "Wrist Circles", duration: "2 min", notes: "Clockwise and counter-clockwise, 15 reps each" },
+    { name: "Finger Open/Close", duration: "1 min", notes: "With stress ball or band, 20 reps" },
+    { name: "Wrist Flexor/Extensor Stretch", duration: "2 min", notes: "30 seconds each position" },
+  ],
+  ankle: [
+    { name: "Ankle Circles", duration: "2 min", notes: "Each direction 15 reps, slow and controlled" },
+    { name: "Calf Stretch (Wall)", duration: "2 min", notes: "Lean into wall, heel on ground, 30 seconds each leg" },
+    { name: "Single Leg Balance", duration: "2 min", notes: "30 seconds each foot, stability work" },
+  ],
+  hip: [
+    { name: "Hip Circles", duration: "2 min", notes: "Standing large circles, 15 reps each direction" },
+    { name: "Clamshell", duration: "2 min", notes: "Side lying, with band, 15 reps each side" },
+    { name: "90/90 Hip Stretch", duration: "2 min", notes: "Seated on floor, internal and external rotation" },
+    { name: "Hip Flexor Stretch", duration: "1 min", notes: "Half kneeling, 30 seconds each side" },
+  ],
+  neck: [
+    { name: "Neck Lateral Flexion", duration: "1 min", notes: "Each side 30 seconds, slow movement" },
+    { name: "Neck Rotation", duration: "1 min", notes: "Turn left and right, 10 reps each" },
+    { name: "Chin Tuck", duration: "1 min", notes: "Posture correction, 15 reps" },
+    { name: "Upper Trap Stretch", duration: "1 min", notes: "Tilt head to side with gentle hand pressure, 30 seconds" },
+  ],
+  none: [],
+};
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Alternative exercises for injured areas
+// ─────────────────────────────────────────────────────────────────────────────
+const INJURY_ALTERNATIVES = {
+  knee: [
+    { name: "Leg Press (Limited ROM)", name_tr: "Bacak Presi (Sinirli ROM)", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 75, tempo: "3-1-2-0", gif: gifUrl("Leg Press Limited ROM"), instructions: ["Do not let knee bend past 90 degrees"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
+    { name: "Glute Bridge", name_tr: "Glute Bridge", muscle_group: "glutes", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Glute Bridge"), instructions: ["No knee stress, glute focused"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
+    { name: "Seated Leg Curl (Light)", name_tr: "Oturarak Bacak Curl (Hafif)", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 60, tempo: "2-1-3-0", gif: gifUrl("Seated Leg Curl Light"), instructions: ["Light weight, controlled movement"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
+  ],
+  back: [
+    { name: "Chest Supported Row", name_tr: "Gogus Destekli Row", muscle_group: "back", equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Chest Supported Row"), instructions: ["Chest against incline bench, no spinal load"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
+    { name: "Lat Pulldown (Light)", name_tr: "Lat Pulldown (Hafif)", muscle_group: "back", equipment: "cable", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-1", gif: gifUrl("Lat Pulldown Light"), instructions: ["Light weight, upright seated posture"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
+    { name: "Band Pull Apart", name_tr: "Bant Pull Apart", muscle_group: "shoulders", equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Band Pull Apart"), instructions: ["Rear delt and upper back, no spinal load"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 3 },
+  ],
+  shoulder: [
+    { name: "Landmine Press (Shoulder-Friendly)", name_tr: "Landmine Press", muscle_group: "chest", equipment: "barbell", location: ["gym"], difficulty: "intermediate", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Landmine Press"), instructions: ["Shoulder-friendly angle, less stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 7 },
+    { name: "Floor Press", name_tr: "Yer Presi", muscle_group: "chest", equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "10-12", rest_seconds: 75, tempo: "2-1-2-0", gif: gifUrl("Floor Press"), instructions: ["Limited ROM protects shoulder"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 7 },
+    { name: "Banded External Rotation", name_tr: "Bantli Dis Rotasyon", muscle_group: "shoulders", equipment: "resistance_band", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Banded External Rotation"), instructions: ["Rotator cuff strengthening"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 3 },
+  ],
+  elbow: [
+    { name: "Resistance Band Curl (Light)", name_tr: "Bantli Curl (Hafif)", muscle_group: "arms_biceps", equipment: "resistance_band", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "15-20", rest_seconds: 45, tempo: "2-1-3-0", gif: gifUrl("Resistance Band Curl Light"), instructions: ["Light band biceps work"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 3 },
+    { name: "Isometric Biceps Hold", name_tr: "Izometrik Biceps Tutma", muscle_group: "arms_biceps", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "20 seconds", rest_seconds: 30, tempo: "isometric", gif: gifUrl("Isometric Biceps Hold"), instructions: ["Hold position, minimal joint stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
+  ],
+  wrist: [
+    { name: "Hammer Grip Row", name_tr: "Hammer Grip Row", muscle_group: "back", equipment: "dumbbell", location: ["gym", "home"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-1", gif: gifUrl("Hammer Grip Row"), instructions: ["Neutral grip keeps wrist in safe position"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
+    { name: "Machine Chest Press (Palm Grip)", name_tr: "Makine Gogus Presi", muscle_group: "chest", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 60, tempo: "2-0-2-0", gif: gifUrl("Machine Chest Press"), instructions: ["Machine reduces wrist stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 7 },
+  ],
+  ankle: [
+    { name: "Seated Leg Press", name_tr: "Oturarak Bacak Presi", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12", rest_seconds: 75, tempo: "2-0-2-0", gif: gifUrl("Seated Leg Press"), instructions: ["Minimal ankle stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 8 },
+    { name: "Leg Extension", name_tr: "Bacak Extension", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Extension"), instructions: ["No ankle load"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
+  ],
+  hip: [
+    { name: "Leg Extension (Isolated)", name_tr: "Bacak Extension (Izole)", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Leg Extension Isolated"), instructions: ["Minimal hip stress"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 6 },
+    { name: "Seated Leg Curl", name_tr: "Oturarak Bacak Curl", muscle_group: "legs", equipment: "machine", location: ["gym"], difficulty: "beginner", sets: 3, reps: "12-15", rest_seconds: 60, tempo: "2-1-2-0", gif: gifUrl("Seated Leg Curl"), instructions: ["Seated position keeps hip stable"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 5 },
+  ],
+  neck: [
+    { name: "Isometric Neck Exercise", name_tr: "Izometrik Boyun Egzersizi", muscle_group: "core", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 3, reps: "10 seconds each direction", rest_seconds: 15, tempo: "isometric", gif: gifUrl("Isometric Neck Exercise"), instructions: ["Apply hand resistance while holding neck still"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
+  ],
+  none: [],
+};
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Desk worker mobility exercises
+// ─────────────────────────────────────────────────────────────────────────────
+const DESK_MOBILITY = [
+  { name: "Thoracic Extension", name_tr: "Torasik Ekstansiyon", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "10", rest_seconds: 30, tempo: "slow", gif: gifUrl("Thoracic Extension"), instructions: ["Foam roller under upper back, extend over it"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
+  { name: "Band Pull Apart (Posture)", name_tr: "Bant Pull Apart (Durus)", muscle_group: "shoulders", equipment: "resistance_band", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "15", rest_seconds: 30, tempo: "2-1-2-0", gif: gifUrl("Band Pull Apart Posture"), instructions: ["Squeeze shoulder blades, pull shoulders back"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 2 },
+  { name: "Hip Flexor Stretch (Desk)", name_tr: "Kalca Fleksor Germe", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "30 seconds each side", rest_seconds: 0, tempo: "slow", gif: gifUrl("Hip Flexor Stretch"), instructions: ["Open hip flexors shortened from sitting"], contraindicated_injuries: ["hip", "knee"], contraindicated_conditions: [], calories_per_set: 1 },
+  { name: "Chin Tuck", name_tr: "Cene Cekme", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "15", rest_seconds: 15, tempo: "slow", gif: gifUrl("Chin Tuck"), instructions: ["Correct forward head posture, retract chin"], contraindicated_injuries: [], contraindicated_conditions: [], calories_per_set: 1 },
+  { name: "Cat-Cow (Spinal Mobility)", name_tr: "Kedi-Inek", muscle_group: "flexibility", equipment: "bodyweight", location: ["gym", "home", "none"], difficulty: "beginner", sets: 2, reps: "10", rest_seconds: 0, tempo: "slow", gif: gifUrl("Cat-Cow"), instructions: ["Spine mobility, sync with breathing"], contraindicated_injuries: ["wrist"], contraindicated_conditions: [], calories_per_set: 2 },
+];
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Light activity plans for workout_location: "none"
+// ─────────────────────────────────────────────────────────────────────────────
+const LIGHT_ACTIVITY_PLANS = {
+  standard: [
+    { day: 1, name: "Day 1 - Walking & Breathing", type: "light_activity", focus: "Cardiovascular & Stress Relief", estimated_duration: 30, estimated_calories: 80, activities: [
+      { name: "Brisk Walking", name_tr: "Tempolu Yuruyus", duration: "20 minutes", gif: gifUrl("Brisk Walking"), instructions: ["Walk at comfortable but brisk pace", "Swing arms naturally", "Breathe rhythmically"], notes: "Target 3000-4000 steps" },
+      { name: "Diaphragmatic Breathing", name_tr: "Diyafram Nefesi", duration: "5 minutes", gif: gifUrl("Diaphragmatic Breathing"), instructions: ["Sit or lie comfortably", "Breathe in through nose 4 seconds", "Hold 4 seconds", "Exhale through mouth 6 seconds"], notes: "Stress relief and relaxation" },
+      { name: "Gentle Full Body Stretch", name_tr: "Hafif Tum Vucut Germe", duration: "5 minutes", gif: gifUrl("Gentle Full Body Stretch"), instructions: ["Stretch neck, shoulders, arms, back, legs", "Hold each stretch 15-20 seconds", "No bouncing"], notes: "Improve flexibility" },
+    ] },
+    { day: 2, name: "Day 2 - Mobility & Stretching", type: "light_activity", focus: "Flexibility & Joint Health", estimated_duration: 25, estimated_calories: 50, activities: [
+      { name: "Joint Circles", name_tr: "Eklem Civirleri", duration: "5 minutes", gif: gifUrl("Joint Circles"), instructions: ["Circle ankles, knees, hips, shoulders, wrists", "10 circles each direction", "Gentle and controlled"], notes: "Warm up all joints" },
+      { name: "Yoga-Inspired Stretching", name_tr: "Yoga Tarzinda Germe", duration: "15 minutes", gif: gifUrl("Yoga Stretching"), instructions: ["Cat-cow stretch", "Child's pose", "Downward dog or modified version", "Seated forward fold", "Gentle twist"], notes: "Focus on breathing and relaxation" },
+      { name: "Box Breathing", name_tr: "Kutu Nefesi", duration: "5 minutes", gif: gifUrl("Box Breathing"), instructions: ["Breathe in 4 seconds", "Hold 4 seconds", "Breathe out 4 seconds", "Hold 4 seconds"], notes: "Calming technique" },
+    ] },
+    { day: 3, name: "Day 3 - Light Walk & Core", type: "light_activity", focus: "Walking & Core Stability", estimated_duration: 30, estimated_calories: 70, activities: [
+      { name: "Outdoor or Indoor Walking", name_tr: "Yuruyus", duration: "15 minutes", gif: gifUrl("Walking"), instructions: ["Moderate pace", "Focus on posture", "Keep shoulders back"], notes: "Target 2000-3000 steps" },
+      { name: "Gentle Core Work", name_tr: "Hafif Core Calismasi", duration: "10 minutes", gif: gifUrl("Gentle Core Work"), instructions: ["Dead bugs 10 each side", "Bird dog 10 each side", "Gentle pelvic tilts 15 reps", "Modified plank 15-20 seconds"], notes: "Low intensity core activation" },
+      { name: "Progressive Muscle Relaxation", name_tr: "Kademeli Kas Gevsetme", duration: "5 minutes", gif: gifUrl("Progressive Muscle Relaxation"), instructions: ["Tense each muscle group 5 seconds", "Release and relax 10 seconds", "Work from toes to head"], notes: "Stress and tension relief" },
+    ] },
+    { day: 4, name: "Day 4 - Rest & Breathing", type: "light_activity", focus: "Recovery & Mental Wellness", estimated_duration: 20, estimated_calories: 30, activities: [
+      { name: "Gentle Walking", name_tr: "Hafif Yuruyus", duration: "10 minutes", gif: gifUrl("Gentle Walking"), instructions: ["Very easy pace", "Focus on environment", "Practice mindful walking"], notes: "Light movement only" },
+      { name: "4-7-8 Breathing", name_tr: "4-7-8 Nefes", duration: "5 minutes", gif: gifUrl("4-7-8 Breathing"), instructions: ["Inhale through nose 4 seconds", "Hold breath 7 seconds", "Exhale through mouth 8 seconds", "Repeat 4-8 cycles"], notes: "Promotes relaxation and sleep quality" },
+      { name: "Gentle Neck & Shoulder Release", name_tr: "Boyun ve Omuz Gevsetme", duration: "5 minutes", gif: gifUrl("Neck Shoulder Release"), instructions: ["Neck tilts each direction", "Shoulder rolls forward and back", "Shoulder shrugs and release"], notes: "Release common tension areas" },
+    ] },
+    { day: 5, name: "Day 5 - Walking & Flexibility", type: "light_activity", focus: "Cardiovascular & Stretching", estimated_duration: 30, estimated_calories: 75, activities: [
+      { name: "Brisk Walking", name_tr: "Tempolu Yuruyus", duration: "20 minutes", gif: gifUrl("Brisk Walking"), instructions: ["Moderate to brisk pace", "Include some hills or inclines if possible", "Maintain good posture"], notes: "Target 3000-4000 steps" },
+      { name: "Standing Stretches", name_tr: "Ayakta Germe", duration: "10 minutes", gif: gifUrl("Standing Stretches"), instructions: ["Calf stretch against wall", "Quad stretch holding chair", "Hamstring stretch on step", "Side bend stretch", "Chest opener stretch"], notes: "Focus on areas that feel tight" },
+    ] },
+    { day: 6, name: "Day 6 - Mobility & Balance", type: "light_activity", focus: "Balance & Joint Mobility", estimated_duration: 25, estimated_calories: 50, activities: [
+      { name: "Balance Exercises", name_tr: "Denge Egzersizleri", duration: "10 minutes", gif: gifUrl("Balance Exercises"), instructions: ["Single leg stand 30 seconds each", "Heel-to-toe walk", "Standing weight shifts", "Tandem stance"], notes: "Improve stability and proprioception" },
+      { name: "Seated Mobility Flow", name_tr: "Oturarak Mobilite", duration: "10 minutes", gif: gifUrl("Seated Mobility Flow"), instructions: ["Seated spinal twist", "Seated hip circles", "Ankle circles", "Wrist circles", "Shoulder rolls"], notes: "Full body joint mobility from chair" },
+      { name: "Deep Breathing Cool-Down", name_tr: "Derin Nefes Soguma", duration: "5 minutes", gif: gifUrl("Deep Breathing"), instructions: ["Belly breathing", "Long slow exhales", "Close eyes if comfortable"], notes: "End with relaxation" },
+    ] },
+    { day: 7, name: "Day 7 - Rest & Recovery", type: "light_activity", focus: "Complete Rest & Self-Care", estimated_duration: 15, estimated_calories: 20, activities: [
+      { name: "Gentle Walk", name_tr: "Hafif Yuruyus", duration: "10 minutes", gif: gifUrl("Gentle Walk"), instructions: ["Very easy pace", "Enjoy the environment", "No intensity targets"], notes: "Optional - only if you feel up to it" },
+      { name: "Body Scan Meditation", name_tr: "Vucut Tarama Meditasyonu", duration: "5 minutes", gif: gifUrl("Body Scan Meditation"), instructions: ["Lie down or sit comfortably", "Mentally scan from toes to head", "Notice sensations without judgment", "Breathe into any tense areas"], notes: "Mindfulness and recovery" },
+    ] },
+  ],
+  wheelchair: [
+    { day: 1, name: "Day 1 - Upper Body Seated", type: "light_activity", focus: "Seated Upper Body Movement", estimated_duration: 25, estimated_calories: 50, activities: [
+      { name: "Seated Arm Circles", name_tr: "Oturarak Kol Civirme", duration: "5 minutes", gif: gifUrl("Seated Arm Circles"), instructions: ["Small circles forward 20 reps", "Small circles backward 20 reps", "Large circles forward 10 reps", "Large circles backward 10 reps"], notes: "Warm up shoulders" },
+      { name: "Seated Chest Press Motion", name_tr: "Oturarak Gogus Press", duration: "10 minutes", gif: gifUrl("Seated Chest Press Motion"), instructions: ["Push hands forward from chest", "Light resistance band if available", "15-20 reps, 2-3 sets", "Rest 30 seconds between sets"], notes: "Upper body strengthening" },
+      { name: "Seated Deep Breathing", name_tr: "Oturarak Derin Nefes", duration: "5 minutes", gif: gifUrl("Seated Deep Breathing"), instructions: ["Sit tall", "Breathe deeply into belly", "Exhale slowly", "Focus on posture"], notes: "Respiratory health" },
+      { name: "Upper Body Stretch", name_tr: "Ust Vucut Germe", duration: "5 minutes", gif: gifUrl("Upper Body Stretch"), instructions: ["Overhead reach", "Cross-body shoulder stretch", "Triceps stretch", "Chest opener"], notes: "Flexibility maintenance" },
+    ] },
+    { day: 2, name: "Day 2 - Breathing & Mobility", type: "light_activity", focus: "Respiratory & Joint Health", estimated_duration: 20, estimated_calories: 30, activities: [
+      { name: "Breathing Exercises", name_tr: "Nefes Egzersizleri", duration: "10 minutes", gif: gifUrl("Breathing Exercises"), instructions: ["Pursed lip breathing 2 min", "Diaphragmatic breathing 3 min", "Box breathing 5 min"], notes: "Lung capacity and relaxation" },
+      { name: "Seated Joint Mobility", name_tr: "Oturarak Eklem Mobilitesi", duration: "10 minutes", gif: gifUrl("Seated Joint Mobility"), instructions: ["Wrist circles", "Elbow flexion/extension", "Shoulder rolls", "Neck rotations", "Trunk rotations"], notes: "Maintain joint range of motion" },
+    ] },
+    { day: 3, name: "Day 3 - Light Resistance", type: "light_activity", focus: "Seated Resistance Training", estimated_duration: 25, estimated_calories: 45, activities: [
+      { name: "Seated Band Rows", name_tr: "Oturarak Bantli Row", duration: "8 minutes", gif: gifUrl("Seated Band Rows"), instructions: ["Anchor band at chest height", "Pull toward torso", "Squeeze shoulder blades", "12-15 reps, 2 sets"], notes: "Back strengthening" },
+      { name: "Seated Band Press", name_tr: "Oturarak Bantli Press", duration: "8 minutes", gif: gifUrl("Seated Band Press"), instructions: ["Band behind back", "Press forward", "12-15 reps, 2 sets"], notes: "Chest and arm strengthening" },
+      { name: "Seated Core Activation", name_tr: "Oturarak Core Aktivasyonu", duration: "5 minutes", gif: gifUrl("Seated Core Activation"), instructions: ["Seated pelvic tilts", "Seated trunk rotation", "Seated side bends"], notes: "Core stability" },
+      { name: "Cool-Down Stretching", name_tr: "Soguma Germe", duration: "4 minutes", gif: gifUrl("Seated Stretching"), instructions: ["Stretch all worked muscle groups", "Hold 20-30 seconds each"], notes: "Recovery" },
+    ] },
+    { day: 4, name: "Day 4 - Rest & Recovery", type: "light_activity", focus: "Mental Wellness", estimated_duration: 15, estimated_calories: 15, activities: [
+      { name: "Guided Breathing", name_tr: "Rehberli Nefes", duration: "10 minutes", gif: gifUrl("Guided Breathing"), instructions: ["Follow 4-7-8 pattern", "Focus on complete relaxation"], notes: "Stress management" },
+      { name: "Gentle Stretching", name_tr: "Hafif Germe", duration: "5 minutes", gif: gifUrl("Gentle Stretching"), instructions: ["Only stretch what feels comfortable", "No pushing into pain"], notes: "Light recovery" },
+    ] },
+    { day: 5, name: "Day 5 - Seated Cardio", type: "light_activity", focus: "Cardiovascular Health", estimated_duration: 25, estimated_calories: 55, activities: [
+      { name: "Seated Arm Ergometer / Air Punches", name_tr: "Oturarak Kol Kardiyosu", duration: "15 minutes", gif: gifUrl("Seated Arm Cardio"), instructions: ["Alternating arm punches", "Arm cranking motion", "Overhead reaches", "Keep moderate pace"], notes: "Elevate heart rate safely" },
+      { name: "Seated Torso Twists", name_tr: "Oturarak Govde Dondurmesi", duration: "5 minutes", gif: gifUrl("Seated Torso Twists"), instructions: ["Rotate torso left and right", "Arms at chest level", "Controlled movement"], notes: "Core engagement" },
+      { name: "Cool-Down", name_tr: "Soguma", duration: "5 minutes", gif: gifUrl("Seated Cool Down"), instructions: ["Slow arm movements", "Deep breathing", "Gentle stretching"], notes: "Gradual recovery" },
+    ] },
+    { day: 6, name: "Day 6 - Flexibility Focus", type: "light_activity", focus: "Stretching & Relaxation", estimated_duration: 20, estimated_calories: 25, activities: [
+      { name: "Comprehensive Seated Stretch", name_tr: "Kapsamli Oturarak Germe", duration: "15 minutes", gif: gifUrl("Comprehensive Seated Stretch"), instructions: ["Neck stretches all directions", "Shoulder stretches", "Chest opener", "Trunk side bends", "Wrist stretches", "Hip flexor stretch if possible"], notes: "Full body flexibility" },
+      { name: "Meditation", name_tr: "Meditasyon", duration: "5 minutes", gif: gifUrl("Seated Meditation"), instructions: ["Close eyes", "Focus on breathing", "Let thoughts pass without engagement"], notes: "Mental wellness" },
+    ] },
+    { day: 7, name: "Day 7 - Complete Rest", type: "light_activity", focus: "Full Recovery", estimated_duration: 10, estimated_calories: 10, activities: [
+      { name: "Optional Light Movement", name_tr: "Istege Bagli Hafif Hareket", duration: "5 minutes", gif: gifUrl("Optional Light Movement"), instructions: ["Only if you feel like it", "Gentle arm swings", "Shoulder rolls"], notes: "Completely optional" },
+      { name: "Relaxation Breathing", name_tr: "Rahatlama Nefesi", duration: "5 minutes", gif: gifUrl("Relaxation Breathing"), instructions: ["Long slow breaths", "Focus on letting go of tension"], notes: "End the week relaxed" },
+    ] },
+  ],
+  limited_both: [
+    { day: 1, name: "Day 1 - Gentle Mobility", type: "light_activity", focus: "Gentle Movement", estimated_duration: 15, estimated_calories: 20, activities: [
+      { name: "Seated Breathing Exercise", name_tr: "Oturarak Nefes", duration: "5 minutes", gif: gifUrl("Seated Breathing"), instructions: ["Deep belly breaths", "Slow and rhythmic"], notes: "Foundation exercise" },
+      { name: "Gentle Range of Motion", name_tr: "Hafif Hareket Acikligi", duration: "10 minutes", gif: gifUrl("Gentle ROM"), instructions: ["Move whatever joints feel comfortable", "Very gentle circles and movements", "Stop if any discomfort"], notes: "Maintain what mobility you have" },
+    ] },
+    { day: 2, name: "Day 2 - Breathing Focus", type: "light_activity", focus: "Respiratory Health", estimated_duration: 15, estimated_calories: 15, activities: [
+      { name: "Progressive Breathing", name_tr: "Kademeli Nefes", duration: "10 minutes", gif: gifUrl("Progressive Breathing"), instructions: ["Start with normal breaths", "Gradually deepen inhales", "Gradually lengthen exhales", "4-7-8 pattern if comfortable"], notes: "Improve lung capacity" },
+      { name: "Body Awareness Scan", name_tr: "Vucut Farkindalik", duration: "5 minutes", gif: gifUrl("Body Awareness"), instructions: ["Notice each body part", "Release tension where found", "Accept current state"], notes: "Mind-body connection" },
+    ] },
+    { day: 3, name: "Day 3 - Light Stretch", type: "light_activity", focus: "Gentle Flexibility", estimated_duration: 15, estimated_calories: 15, activities: [
+      { name: "Supported Stretching", name_tr: "Destekli Germe", duration: "10 minutes", gif: gifUrl("Supported Stretching"), instructions: ["Use pillows or supports as needed", "Very gentle holds 10-15 seconds", "Focus on comfortable range only"], notes: "Gentle flexibility work" },
+      { name: "Relaxation", name_tr: "Rahatlama", duration: "5 minutes", gif: gifUrl("Relaxation"), instructions: ["Close eyes", "Deep breathing", "Progressive muscle relaxation where possible"], notes: "Recovery" },
+    ] },
+    { day: 4, name: "Day 4 - Rest", type: "light_activity", focus: "Complete Rest", estimated_duration: 10, estimated_calories: 10, activities: [
+      { name: "Breathing Only", name_tr: "Sadece Nefes", duration: "10 minutes", gif: gifUrl("Breathing Only"), instructions: ["Comfortable position", "Gentle natural breathing", "Mindfulness focus"], notes: "Active rest through breathing" },
+    ] },
+    { day: 5, name: "Day 5 - Gentle Mobility", type: "light_activity", focus: "Joint Care", estimated_duration: 15, estimated_calories: 20, activities: [
+      { name: "Assisted Range of Motion", name_tr: "Yardimli Hareket Acikligi", duration: "10 minutes", gif: gifUrl("Assisted ROM"), instructions: ["Use one limb to help the other if needed", "Gentle passive stretching", "Stay within comfort zone"], notes: "Maintain joint health" },
+      { name: "Visualization Exercise", name_tr: "Gorsellestirme", duration: "5 minutes", gif: gifUrl("Visualization"), instructions: ["Imagine performing movements", "Mental rehearsal activates neural pathways", "Relaxing and beneficial"], notes: "Mind-body exercise" },
+    ] },
+    { day: 6, name: "Day 6 - Breathing & Relaxation", type: "light_activity", focus: "Stress Relief", estimated_duration: 15, estimated_calories: 10, activities: [
+      { name: "Extended Breathing Session", name_tr: "Uzun Nefes Seansi", duration: "10 minutes", gif: gifUrl("Extended Breathing"), instructions: ["Alternate nostril breathing", "Box breathing", "4-7-8 breathing"], notes: "Multiple techniques" },
+      { name: "Gentle Self-Massage", name_tr: "Hafif Masaj", duration: "5 minutes", gif: gifUrl("Self Massage"), instructions: ["Gently massage accessible areas", "Focus on hands, arms, neck", "Use gentle circular motions"], notes: "Relaxation and circulation" },
+    ] },
+    { day: 7, name: "Day 7 - Full Rest", type: "light_activity", focus: "Recovery", estimated_duration: 5, estimated_calories: 5, activities: [
+      { name: "Mindful Rest", name_tr: "Bilinc Dinlenmesi", duration: "5 minutes", gif: gifUrl("Mindful Rest"), instructions: ["Simply rest", "Breathe naturally", "Be present"], notes: "Complete rest day" },
+    ] },
+  ],
+};
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Helper functions
+// ─────────────────────────────────────────────────────────────────────────────
+
 function pickRandom(arr, count) {
   const shuffled = [...arr].sort(() => 0.5 - Math.random());
-  return shuffled.slice(0, count);
+  return shuffled.slice(0, Math.min(count, arr.length));
+}
+
+function filterByInjury(exercises, injuryArea) {
+  if (!injuryArea || injuryArea === "none") return exercises;
+  return exercises.filter((e) => !e.contraindicated_injuries.includes(injuryArea));
+}
+
+function filterByConditions(exercises, profile) {
+  const conditions = [];
+  if (profile.heart_condition) conditions.push("heart_condition");
+  if (profile.blood_pressure === "high" || profile.high_blood_pressure) conditions.push("high_blood_pressure");
+  if (profile.has_asthma) conditions.push("has_asthma");
+  if (profile.has_epilepsy) conditions.push("has_epilepsy");
+  if (profile.has_arthritis) conditions.push("has_arthritis");
+  if (profile.has_osteoporosis) conditions.push("has_osteoporosis");
+  if (profile.has_fibromyalgia) conditions.push("has_fibromyalgia");
+  if (profile.has_diabetes) conditions.push("has_diabetes");
+
+  if (conditions.length === 0) return exercises;
+  return exercises.filter((e) => {
+    const contra = e.contraindicated_conditions || [];
+    return !contra.some((c) => conditions.includes(c));
+  });
+}
+
+function filterByLocation(exercises, location) {
+  if (!location || location === "gym") return exercises;
+  return exercises.filter((e) => e.location && e.location.includes(location));
+}
+
+function filterByDifficulty(exercises, experience) {
+  if (experience === "beginner") {
+    return exercises.filter((e) => e.difficulty !== "advanced");
+  }
+  return exercises;
+}
+
+function filterByEquipment(exercises, profile) {
+  const location = profile.workout_location || "gym";
+  if (location === "gym") return exercises;
+
+  if (location === "home") {
+    const availableEquipment = new Set(["bodyweight", "none"]);
+    if (profile.has_equipment !== false) {
+      const equip = profile.available_equipment || ["dumbbell", "resistance_band", "pull_up_bar", "yoga_mat"];
+      equip.forEach((e) => availableEquipment.add(e.replace("_", " ").replace("pull up bar", "bodyweight")));
+      if (equip.includes("dumbbell") || equip.includes("dumbbells")) availableEquipment.add("dumbbell");
+      if (equip.includes("resistance_band") || equip.includes("resistance_bands") || equip.includes("band")) availableEquipment.add("resistance_band");
+      if (equip.includes("kettlebell") || equip.includes("kettlebells")) availableEquipment.add("kettlebell");
+    }
+    return exercises.filter((e) => availableEquipment.has(e.equipment) || e.equipment === "bodyweight" || e.equipment === "none");
+  }
+
+  // location "none" - bodyweight and no-equipment only
+  return exercises.filter((e) => e.equipment === "bodyweight" || e.equipment === "none" || e.equipment === "resistance_band");
+}
+
+function filterByDisability(exercises, profile) {
+  if (!profile.has_disability) return exercises;
+
+  const mobilityLevel = profile.mobility_level || "full";
+  const disabilityType = profile.disability_type || "";
+
+  if (profile.uses_wheelchair || mobilityLevel === "limited_lower" || disabilityType === "lower_body") {
+    // Upper body only - remove all leg, glute, and lower-body-dependent exercises
+    return exercises.filter((e) => {
+      const lowerGroups = ["legs", "glutes", "cardio"];
+      if (lowerGroups.includes(e.muscle_group)) return false;
+      // Also filter out exercises requiring standing/legs
+      if (e.equipment === "bodyweight" && ["hiit"].includes(e.muscle_group)) return false;
+      return true;
+    });
+  }
+
+  if (mobilityLevel === "limited_upper" || disabilityType === "upper_body") {
+    // Lower body + cardio focus
+    return exercises.filter((e) => {
+      const upperGroups = ["chest", "back", "shoulders", "arms_biceps", "arms_triceps"];
+      return !upperGroups.includes(e.muscle_group);
+    });
+  }
+
+  if (mobilityLevel === "limited_both") {
+    // Only gentle movements - will use light activity plan
+    return exercises.filter((e) => e.muscle_group === "flexibility" || e.muscle_group === "core");
+  }
+
+  return exercises;
 }
 
 function adjustForAge(exercises, age) {
@@ -107,264 +499,837 @@ function adjustForAge(exercises, age) {
     return exercises.map((e) => ({
       ...e,
       sets: Math.max(2, e.sets - 1),
-      notes: e.notes + " | Yaşa uygun: Ağırlığı azaltın, kontrollü hareket",
-    }));
-  }
-  if (age < 20) {
-    return exercises.map((e) => ({
-      ...e,
-      notes: e.notes + " | Genç sporcu: Form ve tekniğe odaklanın",
     }));
   }
   return exercises;
 }
 
-function generateLoseWeightProgram(profile) {
-  const { age, gender } = profile;
-  const days = [
-    {
-      day: "Pazartesi",
-      type: "cardio",
-      title: "HIIT Kardiyo",
-      exercises: adjustForAge([...pickRandom(EXERCISES.hiit, 5), ...pickRandom(EXERCISES.core, 3)], age),
-    },
-    {
-      day: "Salı",
-      type: "strength",
-      title: "Üst Vücut Devre",
-      exercises: adjustForAge([...pickRandom(EXERCISES.chest, 2), ...pickRandom(EXERCISES.back, 2), ...pickRandom(EXERCISES.shoulders, 2), ...pickRandom(EXERCISES.core, 2)], age),
-    },
-    {
-      day: "Çarşamba",
-      type: "cardio",
-      title: "Kardiyo & Core",
-      exercises: adjustForAge([...pickRandom(EXERCISES.cardio, 3), ...pickRandom(EXERCISES.core, 4)], age),
-    },
-    {
-      day: "Perşembe",
-      type: "strength",
-      title: "Alt Vücut Devre",
-      exercises: adjustForAge([...pickRandom(EXERCISES.legs, 4), ...pickRandom(EXERCISES.core, 2)], age),
-    },
-    {
-      day: "Cuma",
-      type: "cardio",
-      title: "HIIT & Circuit",
-      exercises: adjustForAge(EXERCISES.circuit, age),
-    },
-    {
-      day: "Cumartesi",
-      type: "cardio",
-      title: "Uzun Kardiyo",
-      exercises: adjustForAge([
-        { name: "Açık Hava Koşusu veya Yürüyüş", sets: 1, reps: "45-60 dakika", rest_seconds: 0, notes: "Orta tempo, yağ yakım bölgesi" },
-        ...pickRandom(EXERCISES.flexibility, 4),
-      ], age),
-    },
-    {
-      day: "Pazar",
-      type: "rest",
-      title: "Dinlenme & İyileşme",
-      exercises: adjustForAge(EXERCISES.flexibility, age),
-    },
-  ];
-  return days;
+function applyWeekProgression(exercises, week) {
+  const config = MESOCYCLE[week] || MESOCYCLE[1];
+  return exercises.map((e) => {
+    const modified = { ...e };
+    if (config.volume_multiplier < 1) {
+      modified.sets = Math.max(1, Math.round(e.sets * config.volume_multiplier));
+    }
+    return modified;
+  });
 }
 
-function generateBuildMuscleProgram(profile) {
-  const { age, gender } = profile;
-  const days = [
-    {
-      day: "Pazartesi",
-      type: "strength",
-      title: "Göğüs & Triceps",
-      exercises: adjustForAge([...EXERCISES.chest.slice(0, 4), ...EXERCISES.arms.filter((e) => e.name.includes("Triceps") || e.name.includes("Skull")).slice(0, 3)], age),
-    },
-    {
-      day: "Salı",
-      type: "strength",
-      title: "Sırt & Biceps",
-      exercises: adjustForAge([...EXERCISES.back.slice(0, 4), ...EXERCISES.arms.filter((e) => e.name.includes("Curl") || e.name.includes("Hammer")).slice(0, 3)], age),
-    },
-    {
-      day: "Çarşamba",
-      type: "strength",
-      title: "Bacak Günü",
-      exercises: adjustForAge(EXERCISES.legs, age),
-    },
-    {
-      day: "Perşembe",
-      type: "rest",
-      title: "Aktif Dinlenme",
-      exercises: adjustForAge([
-        { name: "Hafif Yürüyüş", sets: 1, reps: "20 dakika", rest_seconds: 0, notes: "Kan dolaşımı için" },
-        ...pickRandom(EXERCISES.flexibility, 5),
-      ], age),
-    },
-    {
-      day: "Cuma",
-      type: "strength",
-      title: "Omuz & Trapez",
-      exercises: adjustForAge([...EXERCISES.shoulders, ...pickRandom(EXERCISES.core, 3)], age),
-    },
-    {
-      day: "Cumartesi",
-      type: "strength",
-      title: "Kol Günü (Biceps & Triceps)",
-      exercises: adjustForAge([...EXERCISES.arms, ...pickRandom(EXERCISES.core, 2)], age),
-    },
-    {
-      day: "Pazar",
-      type: "rest",
-      title: "Tam Dinlenme",
-      exercises: adjustForAge(EXERCISES.flexibility, age),
-    },
-  ];
-  return days;
+function adjustForRecovery(exercises, profile) {
+  const sleepHours = profile.sleep_hours || 7;
+  const stressLevel = profile.stress_level || "medium";
+  let volumeReduction = 1.0;
+
+  if (sleepHours < 6) volumeReduction *= 0.8;
+  if (stressLevel === "high") volumeReduction *= 0.85;
+
+  if (volumeReduction < 1.0) {
+    return exercises.map((e) => ({
+      ...e,
+      sets: Math.max(1, Math.round(e.sets * volumeReduction)),
+    }));
+  }
+  return exercises;
 }
 
-function generateGainWeightProgram(profile) {
-  const { age, gender } = profile;
-  const days = [
-    {
-      day: "Pazartesi",
-      type: "strength",
-      title: "Compound Güç - Üst Vücut",
-      exercises: adjustForAge([...EXERCISES.compound.filter((e) => e.name.includes("Bench") || e.name.includes("Overhead") || e.name.includes("Row")), ...pickRandom(EXERCISES.chest, 2), ...pickRandom(EXERCISES.shoulders, 1)], age),
-    },
-    {
-      day: "Salı",
-      type: "strength",
-      title: "Compound Güç - Alt Vücut",
-      exercises: adjustForAge([...EXERCISES.compound.filter((e) => e.name.includes("Squat") || e.name.includes("Deadlift")), ...pickRandom(EXERCISES.legs, 3)], age),
-    },
-    {
-      day: "Çarşamba",
-      type: "rest",
-      title: "Dinlenme & Toparlanma",
-      exercises: adjustForAge(pickRandom(EXERCISES.flexibility, 6), age),
-    },
-    {
-      day: "Perşembe",
-      type: "strength",
-      title: "Göğüs, Sırt & Omuz",
-      exercises: adjustForAge([...pickRandom(EXERCISES.chest, 3), ...pickRandom(EXERCISES.back, 3), ...pickRandom(EXERCISES.shoulders, 2)], age),
-    },
-    {
-      day: "Cuma",
-      type: "strength",
-      title: "Bacak & Core",
-      exercises: adjustForAge([...pickRandom(EXERCISES.legs, 5), ...pickRandom(EXERCISES.core, 3)], age),
-    },
-    {
-      day: "Cumartesi",
-      type: "strength",
-      title: "Kollar & Yardımcı Kaslar",
-      exercises: adjustForAge([...EXERCISES.arms, ...pickRandom(EXERCISES.core, 2)], age),
-    },
-    {
-      day: "Pazar",
-      type: "rest",
-      title: "Tam Dinlenme",
-      exercises: adjustForAge(EXERCISES.flexibility, age),
-    },
-  ];
-  return days;
+function adjustForSevereInjury(exercises) {
+  return exercises.map((e) => ({
+    ...e,
+    sets: Math.max(1, Math.round(e.sets * 0.6)),
+    rest_seconds: Math.round(e.rest_seconds * 1.3),
+  }));
 }
 
-function generateMaintainProgram(profile) {
-  const { age, gender } = profile;
-  const days = [
-    {
-      day: "Pazartesi",
-      type: "strength",
-      title: "Üst Vücut Kuvvet",
-      exercises: adjustForAge([...pickRandom(EXERCISES.chest, 2), ...pickRandom(EXERCISES.back, 2), ...pickRandom(EXERCISES.shoulders, 2)], age),
-    },
-    {
-      day: "Salı",
-      type: "cardio",
-      title: "Kardiyo & Core",
-      exercises: adjustForAge([...pickRandom(EXERCISES.cardio, 2), ...pickRandom(EXERCISES.core, 4)], age),
-    },
-    {
-      day: "Çarşamba",
-      type: "strength",
-      title: "Alt Vücut Kuvvet",
-      exercises: adjustForAge(pickRandom(EXERCISES.legs, 5), age),
-    },
-    {
-      day: "Perşembe",
-      type: "flexibility",
-      title: "Esneklik & Mobilite",
-      exercises: adjustForAge(EXERCISES.flexibility, age),
-    },
-    {
-      day: "Cuma",
-      type: "strength",
-      title: "Tüm Vücut",
-      exercises: adjustForAge([...pickRandom(EXERCISES.compound, 3), ...pickRandom(EXERCISES.arms, 2), ...pickRandom(EXERCISES.core, 2)], age),
-    },
-    {
-      day: "Cumartesi",
-      type: "cardio",
-      title: "Açık Hava Aktivitesi",
-      exercises: adjustForAge([
-        { name: "Yürüyüş veya Koşu", sets: 1, reps: "30-45 dakika", rest_seconds: 0, notes: "Doğada, orta tempo" },
-        { name: "Bisiklet veya Yüzme", sets: 1, reps: "30 dakika", rest_seconds: 0, notes: "Keyifli tempo" },
-        ...pickRandom(EXERCISES.flexibility, 3),
-      ], age),
-    },
-    {
-      day: "Pazar",
-      type: "rest",
-      title: "Tam Dinlenme",
-      exercises: adjustForAge(pickRandom(EXERCISES.flexibility, 5), age),
-    },
-  ];
-  return days;
+function adjustForModerateInjury(exercises) {
+  return exercises.map((e) => ({
+    ...e,
+    sets: Math.max(1, Math.round(e.sets * 0.85)),
+  }));
 }
 
-function generateWorkoutProgram(profile) {
-  const goalMap = {
-    lose_weight: generateLoseWeightProgram,
-    build_muscle: generateBuildMuscleProgram,
-    gain_weight: generateGainWeightProgram,
-    maintain: generateMaintainProgram,
+function adjustForConditions(exercises, profile) {
+  let modified = [...exercises];
+
+  // Fibromyalgia: reduce intensity significantly
+  if (profile.has_fibromyalgia) {
+    modified = modified.map((e) => ({
+      ...e,
+      sets: Math.max(1, Math.round(e.sets * 0.7)),
+      rest_seconds: Math.round(e.rest_seconds * 1.5),
+    }));
+  }
+
+  // Arthritis: favor lower reps range and more rest
+  if (profile.has_arthritis) {
+    modified = modified.map((e) => ({
+      ...e,
+      rest_seconds: Math.round(e.rest_seconds * 1.2),
+    }));
+  }
+
+  // Osteoporosis: reduce sets slightly
+  if (profile.has_osteoporosis) {
+    modified = modified.map((e) => ({
+      ...e,
+      sets: Math.max(1, Math.round(e.sets * 0.85)),
+    }));
+  }
+
+  return modified;
+}
+
+function processExercises(exercises, profile, week) {
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const injurySeverity = profile.has_injury ? (profile.injury_severity || "mild") : "mild";
+
+  let processed = filterByInjury(exercises, injuryArea);
+  processed = filterByConditions(processed, profile);
+  processed = filterByLocation(processed, profile.workout_location || "gym");
+  processed = filterByEquipment(processed, profile);
+  processed = filterByDisability(processed, profile);
+  processed = filterByDifficulty(processed, profile.workout_experience || "beginner");
+  processed = adjustForAge(processed, profile.age || 30);
+  processed = applyWeekProgression(processed, week);
+  processed = adjustForRecovery(processed, profile);
+  processed = adjustForConditions(processed, profile);
+
+  if (profile.has_injury && injurySeverity === "severe") {
+    processed = adjustForSevereInjury(processed);
+  } else if (profile.has_injury && injurySeverity === "moderate") {
+    processed = adjustForModerateInjury(processed);
+  }
+
+  return processed;
+}
+
+function getAlternativeExercises(injuryArea, count) {
+  if (!injuryArea || injuryArea === "none") return [];
+  const alternatives = INJURY_ALTERNATIVES[injuryArea] || [];
+  return pickRandom(alternatives, count);
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Warmup / Cooldown builders
+// ─────────────────────────────────────────────────────────────────────────────
+
+function buildWarmupRoutine(profile) {
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const warmup = [
+    { name: "General Warm-Up (Light Cardio)", duration: "5 min", notes: "Treadmill, bike, or jumping jacks to raise heart rate" },
+    { name: "Dynamic Stretching", duration: "3 min", notes: "Arm circles, leg swings, torso rotations" },
+  ];
+
+  if (profile.has_asthma) {
+    warmup[0].notes += " - Extend to 8-10 min for asthma; gradual intensity increase is important";
+  }
+
+  if (profile.has_diabetes) {
+    warmup.push({ name: "Blood Sugar Check", duration: "1 min", notes: "Check blood sugar before exercise. Ensure it is between 100-250 mg/dL" });
+  }
+
+  if (injuryArea !== "none" && INJURY_WARMUPS[injuryArea]) {
+    INJURY_WARMUPS[injuryArea].forEach((w) => warmup.push(w));
+  }
+
+  const jobType = profile.job_type || "";
+  if (jobType === "desk" || jobType === "office" || jobType === "masa_basi") {
+    warmup.push({ name: "Posture Correction Mobility", duration: "3 min", notes: "Shoulder and hip opening for desk workers" });
+  }
+
+  return warmup;
+}
+
+function buildCooldown(profile) {
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const cooldown = [
+    { name: "General Stretching", duration: "5 min", notes: "Stretch all worked muscle groups" },
+  ];
+
+  if (injuryArea !== "none") {
+    const areaName = injuryArea.charAt(0).toUpperCase() + injuryArea.slice(1);
+    cooldown.push({ name: `${areaName} Area Specific Stretching`, duration: "3 min", notes: "Targeted stretching for injury area" });
+  }
+
+  if (profile.has_diabetes) {
+    cooldown.push({ name: "Post-Exercise Blood Sugar Check", duration: "1 min", notes: "Monitor blood sugar after exercise" });
+  }
+
+  cooldown.push({ name: "Deep Breathing & Relaxation", duration: "2 min", notes: "Breathe in 4 seconds, hold 4 seconds, breathe out 4 seconds" });
+  return cooldown;
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Notes & Tips builders
+// ─────────────────────────────────────────────────────────────────────────────
+
+function buildGeneralTips(profile) {
+  const tips = [
+    "Warm up 5-10 minutes before every workout",
+    "Cool down and stretch 5-10 minutes after every workout",
+    "Drink at least 2-3 liters of water daily",
+    "Prioritize sleep (7-9 hours per night)",
+    "Stop any exercise immediately if you feel pain",
+    "Take at least 1 full rest day per week",
+  ];
+
+  const experience = profile.workout_experience || "beginner";
+  if (experience === "beginner") {
+    tips.push("Beginner level: Prioritize form and technique over weight. Increase weights gradually.");
+  } else if (experience === "advanced") {
+    tips.push("Advanced level: Apply progressive overload. Consider super-sets and drop-sets for intensity.");
+  }
+
+  const bodyType = profile.body_type || "mesomorph";
+  if (bodyType === "ectomorph") {
+    tips.push("Ectomorph body type: Focus on compound movements, limit excess cardio, maintain calorie surplus.");
+  } else if (bodyType === "endomorph") {
+    tips.push("Endomorph body type: Add post-workout cardio, watch portion sizes, prefer HIIT cardio.");
+  }
+
+  if ((profile.sleep_hours || 7) < 6) {
+    tips.push("Your sleep is insufficient: Avoid overtraining, prioritize recovery.");
+  }
+  if (profile.stress_level === "high") {
+    tips.push("High stress level: Add meditation and breathing exercises. Training volume has been reduced.");
+  }
+
+  const jobType = profile.job_type || "";
+  if (jobType === "desk" || jobType === "office" || jobType === "masa_basi") {
+    tips.push("Desk worker: Stand up and move every hour. Include posture correction exercises.");
+  }
+
+  return tips;
+}
+
+function buildMedicalNotes(profile) {
+  const notes = [];
+
+  if (profile.heart_condition) {
+    notes.push("Heart condition: Low intensity only. No HIIT. Monitor heart rate and stay in safe zones (50-65% max HR). Stop if dizzy or chest pain.");
+  }
+  if (profile.blood_pressure === "high" || profile.high_blood_pressure) {
+    notes.push("High blood pressure: No heavy lifting or breath holding (Valsalva). Avoid overhead pressing. Keep intensity moderate. Monitor blood pressure regularly.");
+  }
+  if (profile.has_asthma) {
+    notes.push("Asthma: Extended warm-up is important. Keep inhaler nearby. Avoid cold environments. Moderate cardio intensity.");
+  }
+  if (profile.has_diabetes) {
+    notes.push("Diabetes: Check blood sugar before and after exercise. Include warm-up and cool-down. Avoid fasted training. Carry fast-acting sugar.");
+  }
+  if (profile.has_arthritis) {
+    notes.push("Arthritis: Low impact exercises only. Joint-friendly movements. Consider swimming/water exercises if available. Longer warm-ups help.");
+  }
+  if (profile.has_osteoporosis) {
+    notes.push("Osteoporosis: Weight-bearing exercises are beneficial but avoid high impact. No trunk flexion exercises. Focus on balance to prevent falls.");
+  }
+  if (profile.has_fibromyalgia) {
+    notes.push("Fibromyalgia: Gentle, low-intensity exercises only. Focus on stretching and yoga-based movements. Listen to your body. Volume has been reduced.");
+  }
+  if (profile.has_epilepsy) {
+    notes.push("Epilepsy: Avoid exercises where falling could be dangerous (no heavy overhead lifts, no climbing). Train with a partner when possible.");
+  }
+
+  return notes;
+}
+
+function buildInjuryNote(profile) {
+  if (!profile.has_injury || !profile.injury_area || profile.injury_area === "none") return null;
+
+  const areaNames = {
+    knee: "Knee", back: "Back/Lower Back", shoulder: "Shoulder", elbow: "Elbow",
+    wrist: "Wrist", ankle: "Ankle", hip: "Hip", neck: "Neck",
+  };
+  const severityNames = {
+    mild: "mild", moderate: "moderate", severe: "severe",
   };
 
-  const generator = goalMap[profile.goal] || goalMap.maintain;
-  const program = generator(profile);
+  const areaName = areaNames[profile.injury_area] || profile.injury_area;
+  const severityName = severityNames[profile.injury_severity] || "mild";
+  let note = `Program adapted for ${severityName} ${areaName} injury.`;
 
-  const goalNames = {
-    lose_weight: "Yağ Yakma & Zayıflama",
-    build_muscle: "Kas Geliştirme",
-    gain_weight: "Kilo Alma & Güçlenme",
-    maintain: "Formu Koruma",
-  };
+  if (profile.injury_notes) {
+    note += ` Note: ${profile.injury_notes}`;
+  }
 
-  const activityNotes = {
-    sedentary: "Başlangıç seviyesi - yavaş başlayın, formu öğrenin",
-    light: "Hafif seviye - ağırlıkları kademeli artırın",
-    moderate: "Orta seviye - standart program",
-    active: "İleri seviye - ağırlıkları artırabilirsiniz",
-    very_active: "Elit seviye - süper setler ve drop setler ekleyebilirsiniz",
+  if (profile.injury_severity === "severe") {
+    note += " Intensity significantly reduced due to severe injury. Do not train heavy without doctor approval.";
+  } else if (profile.injury_severity === "moderate") {
+    note += " Exercise with caution and control. Stop if pain increases.";
+  }
+
+  return note;
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Exercise formatting for output
+// ─────────────────────────────────────────────────────────────────────────────
+
+function formatExercise(e) {
+  return {
+    name: e.name,
+    name_tr: e.name_tr || e.name,
+    muscle_group: e.muscle_group,
+    equipment: e.equipment,
+    sets: e.sets,
+    reps: e.reps,
+    rest_seconds: e.rest_seconds,
+    tempo: e.tempo,
+    gif: e.gif || gifUrl(e.name),
+    instructions: e.instructions || [],
+    alternatives: e.alternatives || [],
+    calories_per_set: e.calories_per_set || 5,
   };
+}
+
+function estimateDayCalories(exercises) {
+  return exercises.reduce((total, e) => total + ((e.calories_per_set || 5) * (e.sets || 3)), 0);
+}
+
+function estimateDayDuration(exercises) {
+  // Rough estimate: each set ~1.5 min (including rest), plus warmup (10 min) and cooldown (7 min)
+  const setTime = exercises.reduce((total, e) => {
+    const sets = e.sets || 3;
+    const restMin = (e.rest_seconds || 60) / 60;
+    return total + sets * (0.75 + restMin);
+  }, 0);
+  return Math.round(17 + setTime); // 10 warmup + 7 cooldown + exercise time
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Day builders
+// ─────────────────────────────────────────────────────────────────────────────
+
+function getPoolForGroup(group) {
+  return EXERCISES[group] || [];
+}
+
+function buildStrengthDay(dayNumber, dayName, focus, muscleGroups, profile, week, exerciseCountPerGroup) {
+  let exercises = [];
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const location = profile.workout_location || "gym";
+
+  for (const group of muscleGroups) {
+    let pool = getPoolForGroup(group);
+    pool = filterByInjury(pool, injuryArea);
+    pool = filterByConditions(pool, profile);
+    pool = filterByLocation(pool, location);
+    pool = filterByEquipment(pool, profile);
+    pool = filterByDisability(pool, profile);
+    pool = filterByDifficulty(pool, profile.workout_experience || "beginner");
+    const count = exerciseCountPerGroup[group] || 3;
+    const picked = pickRandom(pool, count);
+    exercises = exercises.concat(picked);
+  }
+
+  // Add alternatives if injury removed too many exercises
+  if (profile.has_injury && injuryArea !== "none") {
+    const totalExpected = Object.values(exerciseCountPerGroup).reduce((a, b) => a + b, 0);
+    if (exercises.length < totalExpected * 0.6) {
+      const alts = getAlternativeExercises(injuryArea, totalExpected - exercises.length);
+      const filteredAlts = filterByLocation(filterByEquipment(alts, profile), location);
+      exercises = exercises.concat(filteredAlts);
+    }
+  }
+
+  // Add desk mobility if applicable
+  const jobType = profile.job_type || "";
+  if (jobType === "desk" || jobType === "office" || jobType === "masa_basi") {
+    const mobility = pickRandom(DESK_MOBILITY.filter((e) => !e.contraindicated_injuries.includes(injuryArea)), 1);
+    exercises = exercises.concat(mobility);
+  }
+
+  exercises = adjustForAge(exercises, profile.age || 30);
+  exercises = applyWeekProgression(exercises, week);
+  exercises = adjustForRecovery(exercises, profile);
+  exercises = adjustForConditions(exercises, profile);
+
+  const injurySeverity = profile.has_injury ? (profile.injury_severity || "mild") : "mild";
+  if (profile.has_injury && injurySeverity === "severe") {
+    exercises = adjustForSevereInjury(exercises);
+  } else if (profile.has_injury && injurySeverity === "moderate") {
+    exercises = adjustForModerateInjury(exercises);
+  }
+
+  const formattedExercises = exercises.map(formatExercise);
 
   return {
-    title: `${goalNames[profile.goal] || "Fitness"} Programı`,
-    goal: profile.goal,
-    level: profile.activity_level,
-    note: activityNotes[profile.activity_level] || "",
-    general_tips: [
-      "Her antrenmandan önce 5-10 dakika ısınma yapın",
-      "Her antrenmandan sonra 5-10 dakika soğuma ve germe yapın",
-      "Günde en az 2-3 litre su için",
-      "Uyku düzeninize dikkat edin (7-9 saat)",
-      "Ağrı hissederseniz hareketi durdurun",
-      "Haftada en az 1 gün tam dinlenme yapın",
+    day: dayNumber,
+    name: `Day ${dayNumber} - ${dayName}`,
+    type: "strength",
+    focus: focus,
+    estimated_duration: estimateDayDuration(exercises),
+    estimated_calories: estimateDayCalories(exercises),
+    warmup: buildWarmupRoutine(profile),
+    exercises: formattedExercises,
+    cooldown: buildCooldown(profile),
+    notes: [],
+  };
+}
+
+function buildCardioDay(dayNumber, dayName, focus, profile, week) {
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const location = profile.workout_location || "gym";
+  const bodyType = profile.body_type || "mesomorph";
+  let exercises = [];
+
+  if ((bodyType === "endomorph" || profile.goal === "lose_weight") && !profile.heart_condition) {
+    const safeHiit = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.hiit, injuryArea), profile), profile), location);
+    const safeCardio = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.cardio, injuryArea), profile), profile), location);
+    exercises = [...pickRandom(safeHiit, 4), ...pickRandom(safeCardio, 1)];
+  } else {
+    const safeCardio = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.cardio, injuryArea), profile), profile), location);
+    exercises = pickRandom(safeCardio, 3);
+  }
+
+  const safeCore = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.core, injuryArea), profile), profile), location);
+  exercises = exercises.concat(pickRandom(safeCore, 3));
+
+  exercises = adjustForAge(exercises, profile.age || 30);
+  exercises = applyWeekProgression(exercises, week);
+  exercises = adjustForRecovery(exercises, profile);
+  exercises = adjustForConditions(exercises, profile);
+
+  const formattedExercises = exercises.map(formatExercise);
+
+  return {
+    day: dayNumber,
+    name: `Day ${dayNumber} - ${dayName}`,
+    type: "cardio",
+    focus: focus,
+    estimated_duration: estimateDayDuration(exercises),
+    estimated_calories: estimateDayCalories(exercises),
+    warmup: buildWarmupRoutine(profile),
+    exercises: formattedExercises,
+    cooldown: buildCooldown(profile),
+    notes: [],
+  };
+}
+
+function buildFlexibilityDay(dayNumber, dayName, profile, week) {
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const location = profile.workout_location || "gym";
+  let exercises = filterByLocation(filterByEquipment(filterByInjury(EXERCISES.flexibility, injuryArea), profile), location);
+  exercises = pickRandom(exercises, 8);
+  exercises = applyWeekProgression(exercises, week);
+
+  const formattedExercises = exercises.map(formatExercise);
+
+  return {
+    day: dayNumber,
+    name: `Day ${dayNumber} - ${dayName}`,
+    type: "active_recovery",
+    focus: "Flexibility & Recovery",
+    estimated_duration: 25,
+    estimated_calories: 40,
+    warmup: [{ name: "Light Movement", duration: "3 min", notes: "Easy walking or gentle arm swings" }],
+    exercises: formattedExercises,
+    cooldown: [{ name: "Deep Breathing & Meditation", duration: "5 min", notes: "Full relaxation for recovery" }],
+    notes: ["Active recovery day - focus on mobility and flexibility", "Keep all movements gentle and controlled"],
+  };
+}
+
+function buildRestDay(dayNumber, dayName, profile, week) {
+  const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+  const location = profile.workout_location || "gym";
+  let safeFlex = filterByLocation(filterByEquipment(filterByInjury(EXERCISES.flexibility, injuryArea), profile), location);
+  let exercises = pickRandom(safeFlex, 5);
+  exercises = applyWeekProgression(exercises, week);
+
+  const formattedExercises = exercises.map(formatExercise);
+
+  return {
+    day: dayNumber,
+    name: `Day ${dayNumber} - Rest`,
+    type: "rest",
+    focus: "Active Rest & Flexibility",
+    estimated_duration: 20,
+    estimated_calories: 30,
+    warmup: [],
+    exercises: formattedExercises,
+    cooldown: [{ name: "Deep Breathing & Meditation", duration: "5 min", notes: "Focus on recovery and relaxation" }],
+    notes: ["Rest day - listen to your body", "Light stretching and walking are encouraged"],
+  };
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Program generators based on experience level
+// ─────────────────────────────────────────────────────────────────────────────
+
+function generateBeginnerProgram(profile, week) {
+  const daysPerWeek = Math.min(profile.workout_days_per_week || 3, 4);
+  const days = [];
+  let dayIndex = 0;
+
+  const fullBodyConfigs = [
+    { name: "Full Body A", focus: "Chest, Back, Legs, Core", groups: { chest: 2, back: 2, legs: 2, shoulders: 1, core: 2 } },
+    { name: "Full Body B", focus: "Back, Legs, Glutes, Arms", groups: { chest: 1, back: 2, legs: 2, glutes: 1, arms_biceps: 1, core: 2 } },
+    { name: "Full Body C", focus: "Chest, Shoulders, Legs, Core", groups: { chest: 2, back: 1, legs: 2, shoulders: 2, arms_triceps: 1, core: 1 } },
+    { name: "Full Body D", focus: "Back, Legs, Glutes, Shoulders", groups: { back: 2, legs: 2, glutes: 2, shoulders: 1, core: 2 } },
+  ];
+
+  const trainingDays = [0, 2, 4, 5]; // Mon, Wed, Fri, Sat
+
+  for (let i = 0; i < 7; i++) {
+    if (dayIndex < daysPerWeek && trainingDays.includes(i) && dayIndex < daysPerWeek) {
+      const config = fullBodyConfigs[dayIndex % fullBodyConfigs.length];
+      days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
+      dayIndex++;
+    } else {
+      days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+    }
+  }
+
+  return days;
+}
+
+function generateIntermediateProgram(profile, week) {
+  const daysPerWeek = profile.workout_days_per_week || 4;
+  const days = [];
+
+  if (daysPerWeek <= 4) {
+    // Upper/Lower split
+    const configs = [
+      { name: "Upper Push", focus: "Chest, Shoulders, Triceps", groups: { chest: 3, shoulders: 2, arms_triceps: 2, core: 1 } },
+      { name: "Lower Quad", focus: "Quads, Glutes, Core", groups: { legs: 4, glutes: 2, core: 2 } },
+      { name: "Upper Pull", focus: "Back, Biceps, Core", groups: { back: 3, shoulders: 1, arms_biceps: 2, core: 1 } },
+      { name: "Lower Hip", focus: "Hamstrings, Glutes, Core", groups: { legs: 3, glutes: 3, core: 2 } },
+    ];
+
+    let configIndex = 0;
+    const trainingDays = [0, 1, 3, 4, 5];
+    for (let i = 0; i < 7; i++) {
+      if (configIndex < daysPerWeek && trainingDays.includes(i) && configIndex < daysPerWeek) {
+        const config = configs[configIndex % configs.length];
+        days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
+        configIndex++;
+      } else {
+        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+      }
+    }
+  } else {
+    // PPL for 5-6 days
+    const pplConfigs = [
+      { name: "Push", focus: "Chest, Shoulders, Triceps", groups: { chest: 3, shoulders: 2, arms_triceps: 2 } },
+      { name: "Pull", focus: "Back, Biceps", groups: { back: 4, arms_biceps: 2, core: 1 } },
+      { name: "Legs", focus: "Legs, Glutes, Core", groups: { legs: 4, glutes: 2, core: 2 } },
+      { name: "Push B", focus: "Shoulders, Chest, Triceps", groups: { chest: 2, shoulders: 3, arms_triceps: 2 } },
+      { name: "Pull B", focus: "Back, Biceps, Core", groups: { back: 3, arms_biceps: 3, core: 1 } },
+      { name: "Legs & Cardio", focus: "Legs, Glutes, Conditioning", groups: { legs: 3, glutes: 2, core: 2 } },
+    ];
+
+    let configIndex = 0;
+    for (let i = 0; i < 7; i++) {
+      if (configIndex < daysPerWeek && configIndex < pplConfigs.length) {
+        if (i === 6 && daysPerWeek < 7) {
+          days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+        } else {
+          const config = pplConfigs[configIndex];
+          days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
+          configIndex++;
+        }
+      } else {
+        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+      }
+    }
+  }
+
+  return days;
+}
+
+function generateAdvancedProgram(profile, week) {
+  const daysPerWeek = profile.workout_days_per_week || 5;
+  const days = [];
+
+  if (daysPerWeek >= 5) {
+    const configs = [
+      { name: "Chest & Triceps", focus: "Chest, Triceps", groups: { chest: 4, arms_triceps: 3 } },
+      { name: "Back & Biceps", focus: "Back, Biceps", groups: { back: 4, arms_biceps: 3 } },
+      { name: "Legs (Quad)", focus: "Quads, Calves, Core", groups: { legs: 5, core: 2 } },
+      { name: "Shoulders & Traps", focus: "Shoulders, Traps, Core", groups: { shoulders: 4, core: 2 } },
+      { name: "Legs (Hip) & Glutes", focus: "Hamstrings, Glutes, Core", groups: { legs: 3, glutes: 3, core: 2 } },
+      { name: "Arms & Abs", focus: "Biceps, Triceps, Core", groups: { arms_biceps: 3, arms_triceps: 3, core: 3 } },
+    ];
+
+    let configIndex = 0;
+    for (let i = 0; i < 7; i++) {
+      if (configIndex < daysPerWeek && configIndex < configs.length) {
+        const config = configs[configIndex];
+        days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
+        configIndex++;
+      } else {
+        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+      }
+    }
+  } else {
+    // 4-day advanced: Upper/Lower power/hypertrophy
+    const configs = [
+      { name: "Upper Strength", focus: "Chest, Back, Shoulders (Strength)", groups: { chest: 3, back: 3, shoulders: 2 } },
+      { name: "Lower Strength", focus: "Legs, Glutes (Strength)", groups: { legs: 4, glutes: 2, core: 2 } },
+      { name: "Upper Hypertrophy", focus: "Full Upper Body (Volume)", groups: { chest: 2, back: 2, shoulders: 2, arms_biceps: 2, arms_triceps: 2 } },
+      { name: "Lower Hypertrophy", focus: "Legs, Glutes (Volume)", groups: { legs: 3, glutes: 3, core: 3 } },
+    ];
+
+    let configIndex = 0;
+    const trainingDays = [0, 1, 3, 4];
+    for (let i = 0; i < 7; i++) {
+      if (configIndex < daysPerWeek && trainingDays.includes(i) && configIndex < daysPerWeek) {
+        const config = configs[configIndex];
+        days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
+        configIndex++;
+      } else {
+        days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+      }
+    }
+  }
+
+  return days;
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Wheelchair / disability-specific program
+// ─────────────────────────────────────────────────────────────────────────────
+
+function generateWheelchairProgram(profile, week) {
+  const daysPerWeek = Math.min(profile.workout_days_per_week || 3, 5);
+  const days = [];
+
+  const configs = [
+    { name: "Upper Push", focus: "Chest, Shoulders, Triceps", groups: { chest: 3, shoulders: 2, arms_triceps: 2, core: 2 } },
+    { name: "Upper Pull", focus: "Back, Biceps, Core", groups: { back: 3, arms_biceps: 2, core: 3 } },
+    { name: "Shoulders & Arms", focus: "Shoulders, Arms, Core", groups: { shoulders: 3, arms_biceps: 2, arms_triceps: 2, core: 2 } },
+    { name: "Upper Strength", focus: "Chest, Back Compound", groups: { chest: 2, back: 3, shoulders: 2 } },
+    { name: "Upper Volume", focus: "Full Upper Body Volume", groups: { chest: 2, back: 2, shoulders: 2, arms_biceps: 1, arms_triceps: 1, core: 2 } },
+  ];
+
+  let configIndex = 0;
+  for (let i = 0; i < 7; i++) {
+    if (configIndex < daysPerWeek) {
+      const config = configs[configIndex % configs.length];
+      days.push(buildStrengthDay(i + 1, config.name, config.focus, Object.keys(config.groups), profile, week, config.groups));
+      configIndex++;
+    } else {
+      days.push(buildRestDay(i + 1, DAYS_TR[i], profile, week));
+    }
+  }
+
+  return days;
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Goal-specific adjustments
+// ─────────────────────────────────────────────────────────────────────────────
+
+function applyGoalAdjustments(days, profile, week) {
+  const goal = profile.goal || "maintain";
+  const bodyType = profile.body_type || "mesomorph";
+  const location = profile.workout_location || "gym";
+
+  return days.map((day) => {
+    if (day.type === "rest" || day.type === "active_recovery" || day.type === "light_activity") return day;
+
+    let modified = { ...day, exercises: [...day.exercises] };
+
+    // For lose_weight: add cardio to strength days
+    if (goal === "lose_weight" && day.type === "strength" && !profile.heart_condition) {
+      const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+      let safeCardio = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.cardio, injuryArea), profile), profile), location);
+      if (safeCardio.length > 0) {
+        const cardio = pickRandom(safeCardio, 1);
+        modified.exercises = modified.exercises.concat(cardio.map(formatExercise));
+        modified.estimated_calories += 35;
+        modified.estimated_duration += 10;
+      }
+    }
+
+    // Endomorph: add extra finisher
+    if (bodyType === "endomorph" && day.type === "strength" && !profile.heart_condition) {
+      const injuryArea = profile.has_injury ? (profile.injury_area || "none") : "none";
+      let safeHiit = filterByLocation(filterByEquipment(filterByConditions(filterByInjury(EXERCISES.hiit, injuryArea), profile), profile), location);
+      if (safeHiit.length > 0) {
+        const hiitFinisher = pickRandom(safeHiit, 1);
+        modified.exercises = modified.exercises.concat(hiitFinisher.map(formatExercise));
+        modified.estimated_calories += 30;
+        modified.estimated_duration += 5;
+      }
+    }
+
+    // Gain weight: remove excess cardio from strength days
+    if (goal === "gain_weight") {
+      modified.exercises = modified.exercises.filter((e) => {
+        return !EXERCISES.cardio.some((c) => c.name === e.name);
+      });
+    }
+
+    return modified;
+  });
+}
+
+function adjustCardioRestDays(days, profile, week) {
+  const goal = profile.goal || "maintain";
+  const bodyType = profile.body_type || "mesomorph";
+  let cardioDaysNeeded = 0;
+
+  if (goal === "lose_weight" && !profile.heart_condition) cardioDaysNeeded = 2;
+  else if (bodyType === "endomorph" && !profile.heart_condition) cardioDaysNeeded = 1;
+
+  let converted = 0;
+  let restCount = days.filter((d) => d.type === "rest").length;
+
+  return days.map((day) => {
+    if (day.type === "rest" && converted < cardioDaysNeeded && restCount > 1) {
+      converted++;
+      restCount--;
+      return buildCardioDay(day.day, "Cardio", "Cardio & Core", profile, week);
+    }
+    return day;
+  });
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Light activity plan generator (for workout_location: "none")
+// ─────────────────────────────────────────────────────────────────────────────
+
+function generateLightActivityPlan(profile, week) {
+  let planKey = "standard";
+
+  if (profile.uses_wheelchair) {
+    planKey = "wheelchair";
+  } else if (profile.has_disability && profile.mobility_level === "limited_both") {
+    planKey = "limited_both";
+  }
+
+  const plan = LIGHT_ACTIVITY_PLANS[planKey] || LIGHT_ACTIVITY_PLANS.standard;
+  const weekConfig = MESOCYCLE[week] || MESOCYCLE[1];
+
+  // Adjust durations for deload week
+  return plan.map((day) => {
+    const adjustedDay = { ...day };
+    if (weekConfig.volume_multiplier < 1) {
+      adjustedDay.estimated_duration = Math.round(day.estimated_duration * weekConfig.volume_multiplier);
+      adjustedDay.estimated_calories = Math.round(day.estimated_calories * weekConfig.volume_multiplier);
+    }
+    adjustedDay.warmup = [];
+    adjustedDay.exercises = [];
+    adjustedDay.cooldown = [];
+    adjustedDay.notes = [`Week ${week}: ${weekConfig.description}`];
+    return adjustedDay;
+  });
+}
+
+// ─────────────────────────────────────────────────────────────────────────────
+// Main entry point
+// ─────────────────────────────────────────────────────────────────────────────
+
+function generateWorkoutProgram(profile, week = 1) {
+  const normalizedWeek = Math.max(1, Math.min(4, week));
+  const experience = profile.workout_experience || "beginner";
+  const workoutLocation = profile.workout_location || "gym";
+  const mesocycleConfig = MESOCYCLE[normalizedWeek];
+
+  // For "none" location: generate light activity plan
+  if (workoutLocation === "none") {
+    const lightDays = generateLightActivityPlan(profile, normalizedWeek);
+    return {
+      title: "Personal Light Activity Plan",
+      description: "A gentle daily activity plan designed for your current situation. Focus on movement quality, breathing, and gradual improvement.",
+      week: normalizedWeek,
+      workout_location: "none",
+      experience_level: experience,
+      notes: [
+        "This is a light activity plan, not a workout program",
+        "Listen to your body and rest when needed",
+        "Consistency matters more than intensity",
+        "Consult your doctor before starting any new exercise routine",
+      ],
+      general_tips: buildGeneralTips(profile),
+      injury_note: buildInjuryNote(profile),
+      medical_notes: buildMedicalNotes(profile),
+      days: lightDays,
+    };
+  }
+
+  // Check for wheelchair or severe disability
+  if (profile.uses_wheelchair || (profile.has_disability && profile.mobility_level === "limited_both")) {
+    if (profile.uses_wheelchair) {
+      const days = generateWheelchairProgram(profile, normalizedWeek);
+      const adjustedDays = applyGoalAdjustments(days, profile, normalizedWeek);
+
+      return {
+        title: "Personal Wheelchair-Adapted Training Program",
+        description: "Upper body focused program adapted for wheelchair users. All exercises are seated or upper body only.",
+        week: normalizedWeek,
+        workout_location: workoutLocation,
+        experience_level: experience,
+        notes: [
+          "All exercises adapted for seated position",
+          "Focus on upper body strength and core stability",
+          "Include shoulder health and posture exercises",
+        ],
+        general_tips: buildGeneralTips(profile),
+        injury_note: buildInjuryNote(profile),
+        medical_notes: buildMedicalNotes(profile),
+        days: adjustedDays,
+      };
+    }
+
+    // Limited both - generate light activity even if location is gym/home
+    const lightDays = generateLightActivityPlan(profile, normalizedWeek);
+    return {
+      title: "Personal Gentle Movement Plan",
+      description: "A gentle movement plan adapted for your mobility level. Focus on what you can do comfortably.",
+      week: normalizedWeek,
+      workout_location: workoutLocation,
+      experience_level: experience,
+      notes: [
+        "Gentle movements only - stay within your comfort zone",
+        "Focus on breathing and mobility",
+        "Any movement is beneficial",
+      ],
+      general_tips: buildGeneralTips(profile),
+      injury_note: buildInjuryNote(profile),
+      medical_notes: buildMedicalNotes(profile),
+      days: lightDays,
+    };
+  }
+
+  // Standard program generation
+  let days;
+  switch (experience) {
+    case "advanced":
+      days = generateAdvancedProgram(profile, normalizedWeek);
+      break;
+    case "intermediate":
+      days = generateIntermediateProgram(profile, normalizedWeek);
+      break;
+    case "beginner":
+    default:
+      days = generateBeginnerProgram(profile, normalizedWeek);
+      break;
+  }
+
+  // Apply goal-specific adjustments
+  days = applyGoalAdjustments(days, profile, normalizedWeek);
+  days = adjustCardioRestDays(days, profile, normalizedWeek);
+
+  const title = workoutLocation === "home"
+    ? "Personal Home Training Program"
+    : "Personal Training Program";
+
+  const description = `${experience.charAt(0).toUpperCase() + experience.slice(1)} level ${workoutLocation} training program. Week ${normalizedWeek} of 4 (${mesocycleConfig.phase}).`;
+
+  return {
+    title: title,
+    description: description,
+    week: normalizedWeek,
+    workout_location: workoutLocation,
+    experience_level: experience,
+    notes: [
+      `Mesocycle phase: ${mesocycleConfig.phase} - ${mesocycleConfig.description}`,
     ],
-    days: program,
+    general_tips: buildGeneralTips(profile),
+    injury_note: buildInjuryNote(profile),
+    medical_notes: buildMedicalNotes(profile),
+    days: days,
   };
 }