Nutrition.md

A Claude skill that’s your personal nutrition coach — one that actually knows you, not generic advice that ignores your goals or your gluten intolerance, your lactose intolerance, or your hatred for tomatoes.

Free. Runs inside Claude. Built for myself, shared in case it's useful. Link for files at the end.

Start here: just say what you ate

Tell it your day in plain language — “two eggs, sourdough, a flat white.” It compares what you ate against the WHO’s macro and micronutrient guidelines, plus any goal you set (say, 140g of protein), and tells you how you’re tracking and the one easy thing to fix.

The best part is you might only need to track for a week and that’ll give you all the information you need. But if your diet changes, you can start using Nutrition.md again!

No scanning. No database hunting. No portion-gram tyranny. That alone is more useful than most apps — and it takes 30 seconds.

I typed:

Breakfast: 2 eggs, 2 slices sourdough, flat white. Lunch: chicken caesar wrap (100g chicken roughly), handful of chips. Dinner: beef stir-fry (250g beef) with rice (1 portion) and broccoli. Snack: greek yogurt, handful of almonds.

It replies:

Today’s tracking

Protein: 118g / 140g — 22g short
Calories: roughly on target
Micros: Vitamin C low, magnesium low, omega-3 absent
Flag (collagen): You hit decent protein but almost no vitamin C — and your collagen synthesis depends on vitamin C being present with the protein. Right now the raw material’s there but the cofactor isn’t.

Top 3 swaps

Chips at lunch → red capsicum + a kiwi or orange.
Closes most of your vitamin C gap in one move — directly supports collagen given your genetics.
Almond snack → greek yogurt’s already there; add a scoop of protein or a boiled egg.
Clears the 22g protein shortfall without changing your meals.
Add a serve of oily fish (salmon/sardines) 2–3x this week.
Omega-3 was absent today and it’s your biggest recovery lever in this training block.

The one thing

If you do nothing else: get vitamin C into your protein meals. With your collagen genetics, protein without vitamin C is half the job. A piece of fruit or some capsicum at lunch and dinner is the highest-leverage change you can make.

Level up: make the targets yours

Generic guidelines are a starting point. How your genetics and your life shape your needs is the part that matters. Add whatever you’ve got and the targets adjust to you:

DNA — e.g. for me, a genetic collagen deficiency changes what I prioritise
Blood work — low ferritin pushes your iron target up
Goals — a protein target overrides the baseline
Lived reactions — “dairy bloats me,” “I crash after high-carb lunches”
GP notes — anything you’ve been told

Nothing’s mandatory. It works with whatever you give it and sharpens as you add more. The output is a personalised nutrient profile a generic calculator can’t produce.

It grows with you

Your profile and logs persist, so the advice compounds instead of resetting. The longer you use it, the better it knows your body.

It knows its limits

It assesses and suggests — it doesn’t diagnose or replace a dietitian or GP. When something needs a professional, it says so.

Download link below

Here’s the link with the files you need.