ls -la /tmp/workspace/ 2>/dev/null || mkdir -p /tmp/workspace && echo "created"

mkdir -p /tmp/workspace/kevin-diet && cat > /tmp/workspace/kevin-diet/create_diet_chart.py << 'PYEOF' from docx import Document from docx.shared import Pt, Inches, RGBColor, Cm from docx.enum.text import WD_ALIGN_PARAGRAPH from docx.enum.table import WD_TABLE_ALIGNMENT, WD_ALIGN_VERTICAL from docx.oxml.ns import qn from docx.oxml import OxmlElement import copy doc = Document() # ── Page margins ────────────────────────────────────────────── section = doc.sections[0] section.page_width = Cm(21) section.page_height = Cm(29.7) section.left_margin = Cm(1.5) section.right_margin = Cm(1.5) section.top_margin = Cm(1.5) section.bottom_margin = Cm(1.5) # ── Default Normal style ─────────────────────────────────────── normal = doc.styles['Normal'] normal.font.name = 'Arial' normal.font.size = Pt(9) # ── Helper: set cell background colour ──────────────────────── def set_cell_bg(cell, hex_color): tc = cell._tc tcPr = tc.get_or_add_tcPr() shd = OxmlElement('w:shd') shd.set(qn('w:val'), 'clear') shd.set(qn('w:color'), 'auto') shd.set(qn('w:fill'), hex_color) tcPr.append(shd) def set_cell_border(cell, top=None, bottom=None, left=None, right=None): tc = cell._tc tcPr = tc.get_or_add_tcPr() tcBorders = OxmlElement('w:tcBorders') for side, val in [('top', top), ('bottom', bottom), ('left', left), ('right', right)]: if val: el = OxmlElement(f'w:{side}') el.set(qn('w:val'), val.get('val', 'single')) el.set(qn('w:sz'), str(val.get('sz', 4))) el.set(qn('w:space'), '0') el.set(qn('w:color'), val.get('color', '000000')) tcBorders.append(el) tcPr.append(tcBorders) def bold_run(para, text, size=None, color=None, italic=False): run = para.add_run(text) run.bold = True if italic: run.italic = True if size: run.font.size = Pt(size) if color: run.font.color.rgb = RGBColor(*bytes.fromhex(color)) return run def normal_run(para, text, size=None, color=None): run = para.add_run(text) if size: run.font.size = Pt(size) if color: run.font.color.rgb = RGBColor(*bytes.fromhex(color)) return run # ═══════════════════════════════════════════════════════════════ # HEADER BLOCK # ═══════════════════════════════════════════════════════════════ header_tbl = doc.add_table(rows=1, cols=2) header_tbl.alignment = WD_TABLE_ALIGNMENT.CENTER header_tbl.style = 'Table Grid' w = header_tbl.columns[0].width # will set via cell width below lc = header_tbl.cell(0, 0) rc = header_tbl.cell(0, 1) set_cell_bg(lc, '1B5E20') # dark green set_cell_bg(rc, 'F9FBE7') # light cream # Left cell – clinic name lp = lc.paragraphs[0] lp.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(lp, 'KOLORS HEALTH CARE', size=14, color='FFFFFF') lc.add_paragraph('').add_run('Slimming & Wellness Program').font.color.rgb = RGBColor(0xC8, 0xE6, 0xC9) lc.paragraphs[-1].alignment = WD_ALIGN_PARAGRAPH.CENTER # Right cell – client details rp = rc.paragraphs[0] bold_run(rp, 'PERSONALISED DIET CHART', size=12, color='1B5E20') rp.alignment = WD_ALIGN_PARAGRAPH.CENTER details = [ ('Client', 'Kevin Richard'), ('Age / Sex', '53 yrs | Male'), ('Weight', '94.9 kg | BMI: 30.6'), ('Fat %', '31.2% | Visceral Fat: 18'), ('Target Weight', '76.8 kg (lose 18.1 kg)'), ('Date', '25 July 2026'), ('Counsellor', 'Hajira'), ] for label, val in details: dp = rc.add_paragraph() dp.alignment = WD_ALIGN_PARAGRAPH.LEFT bold_run(dp, f'{label}: ', size=8.5, color='33691E') normal_run(dp, val, size=8.5) doc.add_paragraph() # spacer # ═══════════════════════════════════════════════════════════════ # CALORIE / MACRO TARGETS BAR # ═══════════════════════════════════════════════════════════════ macro_tbl = doc.add_table(rows=2, cols=5) macro_tbl.alignment = WD_TABLE_ALIGNMENT.CENTER macro_tbl.style = 'Table Grid' headers_m = ['CALORIES', 'PROTEIN', 'CARBS', 'FAT', 'WATER'] values_m = ['1800–1900 kcal', '140–150 g', '150–170 g', '55–65 g', '3+ litres'] colors_m = ['1565C0', '558B2F', 'E65100', '6A1B9A', '00838F'] for i, (h, v, c) in enumerate(zip(headers_m, values_m, colors_m)): hc = macro_tbl.cell(0, i) vc = macro_tbl.cell(1, i) set_cell_bg(hc, c) set_cell_bg(vc, 'F5F5F5') hp = hc.paragraphs[0] hp.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(hp, h, size=8, color='FFFFFF') vp = vc.paragraphs[0] vp.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(vp, v, size=9, color=c) doc.add_paragraph() # ═══════════════════════════════════════════════════════════════ # MEAL PLAN TABLE # ═══════════════════════════════════════════════════════════════ p = doc.add_paragraph() bold_run(p, ' DAILY MEAL PLAN — Choose Any One Option Per Meal', size=11, color='FFFFFF') p.alignment = WD_ALIGN_PARAGRAPH.CENTER pPr = p._p.get_or_add_pPr() shd = OxmlElement('w:shd') shd.set(qn('w:val'), 'clear'); shd.set(qn('w:color'), 'auto'); shd.set(qn('w:fill'), '2E7D32') pPr.append(shd) meals = [ { 'time': '6:30 – 7:00 AM', 'meal': 'EARLY MORNING', 'color': 'FFF8E1', 'hcolor':'F57F17', 'kcal': '~50 kcal', 'options': [ ('Option A', 'Black coffee (no sugar) + 5 almonds', 'P: 2g C: 2g F: 5g'), ('Option B', 'Green tea + small handful mixed nuts', 'P: 2g C: 3g F: 6g'), ] }, { 'time': '8:00 AM', 'meal': 'BREAKFAST', 'color': 'E8F5E9', 'hcolor':'2E7D32', 'kcal': '~320–350 kcal', 'options': [ ('Option A', '3-egg omelette (mushroom + spinach) + 1 wholegrain toast', 'P: 24g C: 18g F: 16g'), ('Option B', '2 scrambled eggs + 2 turkey rashers + 1 rye bread slice', 'P: 30g C: 16g F: 12g'), ('Option C', 'Greek yoghurt (200g) + 2 tbsp granola + handful berries', 'P: 18g C: 32g F: 10g'), ('Option D', '2-egg omelette + smoked salmon (80g) + 1 sourdough slice', 'P: 32g C: 20g F: 14g'), ('Option E', 'Whey protein shake (30g) + 1 banana + 1 tbsp peanut butter','P: 28g C: 30g F: 9g'), ] }, { 'time': '10:30 AM', 'meal': 'MID-MORNING SNACK', 'color': 'FFF3E0', 'hcolor':'E65100', 'kcal': '~100–120 kcal', 'options': [ ('Option A', '1 apple + 10 almonds', 'P: 4g C: 22g F: 7g'), ('Option B', '2 boiled eggs', 'P: 12g C: 1g F: 10g'), ('Option C', '100g low-fat cottage cheese + cucumber sticks', 'P: 12g C: 5g F: 2g'), ('Option D', '1 small protein bar (< 10g sugar)', 'P: 10g C: 15g F: 5g'), ] }, { 'time': '1:00 – 2:00 PM', 'meal': 'LUNCH', 'color': 'E3F2FD', 'hcolor':'1565C0', 'kcal': '~400–450 kcal', 'options': [ ('Option A', 'Grilled chicken breast (200g) + roasted sweet potato + salad', 'P: 46g C: 28g F: 8g'), ('Option B', 'Beef steak (170g lean) + steamed broccoli + ½ cup brown rice', 'P: 42g C: 30g F: 12g'), ('Option C', 'Grilled salmon fillet (180g) + asparagus + 1 small roll', 'P: 40g C: 25g F: 18g'), ('Option D', 'Chicken wrap — wholegrain tortilla, grilled chicken, light mayo', 'P: 35g C: 35g F: 14g'), ('Option E', 'Pork tenderloin (170g) + green beans + small mashed potato', 'P: 40g C: 28g F: 10g'), ('Option F', 'Prawn stir-fry (200g) + mixed veg + ½ cup soba noodles', 'P: 38g C: 35g F: 8g'), ('Option G', '🍽 RESTAURANT: Caesar salad + grilled chicken, dressing on side', 'P: 32g C: 14g F: 18g'), ('Option H', '🍽 RESTAURANT: Grilled fish + steamed veg + small fries', 'P: 38g C: 30g F: 15g'), ] }, { 'time': '4:30 – 5:00 PM', 'meal': 'AFTERNOON SNACK', 'color': 'F3E5F5', 'hcolor':'6A1B9A', 'kcal': '~100–130 kcal', 'options': [ ('Option A', '100g low-fat Greek yoghurt + 1 tsp honey', 'P: 10g C: 12g F: 3g'), ('Option B', '25g mixed nuts', 'P: 5g C: 6g F: 14g'), ('Option C', 'Celery/carrot sticks + 2 tbsp hummus', 'P: 4g C: 12g F: 6g'), ('Option D', '2 hard-boiled eggs', 'P: 12g C: 1g F: 10g'), ] }, { 'time': '7:30 – 8:00 PM', 'meal': 'DINNER (low-carb)', 'color': 'E8EAF6', 'hcolor':'283593', 'kcal': '~350–400 kcal', 'options': [ ('Option A', 'Grilled chicken thighs (200g) + roasted courgette, peppers, onion', 'P: 44g C: 14g F: 14g'), ('Option B', 'Pan-seared salmon (200g) + green salad + olive oil dressing', 'P: 42g C: 6g F: 22g'), ('Option C', 'Beef burger patty (170g, no bun) + lettuce, tomato, mustard + salad', 'P: 36g C: 10g F: 18g'), ('Option D', 'Lamb chops (150g) + roasted asparagus + 1 small sweet potato', 'P: 38g C: 22g F: 18g'), ('Option E', 'Pork ribs (150g grilled) + light coleslaw + corn on the cob', 'P: 36g C: 24g F: 16g'), ('Option F', 'Prawn/shrimp (200g) + stir-fried veg + garlic (1 tsp butter)', 'P: 40g C: 10g F: 14g'), ('Option G', '🍽 RESTAURANT: Grilled steak + side salad + veg (skip chips)', 'P: 42g C: 8g F: 18g'), ('Option H', '🍽 RESTAURANT: Roast chicken + vegetables (gravy on the side)', 'P: 40g C: 12g F: 14g'), ] }, ] for meal in meals: tbl = doc.add_table(rows=1 + len(meal['options']), cols=4) tbl.style = 'Table Grid' tbl.alignment = WD_TABLE_ALIGNMENT.CENTER # set column widths widths = [Cm(2.8), Cm(1.5), Cm(9.5), Cm(3.4)] for row in tbl.rows: for i, cell in enumerate(row.cells): cell.width = widths[i] # Header row hdr = tbl.rows[0] set_cell_bg(hdr.cells[0], meal['hcolor']) set_cell_bg(hdr.cells[1], meal['hcolor']) set_cell_bg(hdr.cells[2], meal['hcolor']) set_cell_bg(hdr.cells[3], meal['hcolor']) p0 = hdr.cells[0].paragraphs[0] p0.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(p0, meal['time'], size=8, color='FFFFFF') p1 = hdr.cells[1].paragraphs[0] p1.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(p1, meal['kcal'], size=7.5, color='FFFFFF') p2 = hdr.cells[2].paragraphs[0] p2.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(p2, meal['meal'], size=10, color='FFFFFF') p3 = hdr.cells[3].paragraphs[0] p3.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(p3, 'MACROS', size=8, color='FFFFFF') # Option rows for i, (opt, desc, macros) in enumerate(meal['options']): row = tbl.rows[i + 1] bg = meal['color'] if i % 2 == 0 else 'FAFAFA' for c in row.cells: set_cell_bg(c, bg) # Option label (col 0) spans description is in col 2 op = row.cells[0].paragraphs[0] op.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(op, opt, size=8, color=meal['hcolor']) # Empty col 1 (visual breathing room) row.cells[1].paragraphs[0].add_run('') # Description dp = row.cells[2].paragraphs[0] normal_run(dp, desc, size=8.5) # Macros mp = row.cells[3].paragraphs[0] mp.alignment = WD_ALIGN_PARAGRAPH.CENTER normal_run(mp, macros, size=7.5, color='555555') doc.add_paragraph() # spacer between meals # ═══════════════════════════════════════════════════════════════ # GOLDEN RULES BOX # ═══════════════════════════════════════════════════════════════ p = doc.add_paragraph() bold_run(p, ' KEY RULES TO FOLLOW DAILY', size=11, color='FFFFFF') p.alignment = WD_ALIGN_PARAGRAPH.LEFT pPr = p._p.get_or_add_pPr() shd = OxmlElement('w:shd') shd.set(qn('w:val'), 'clear'); shd.set(qn('w:color'), 'auto'); shd.set(qn('w:fill'), 'BF360C') pPr.append(shd) rules = [ ('🕗 Dinner before 8 PM — no food after 9 PM.', 'Late eating stores fat directly. Critical for visceral fat reduction.'), ('💧 Drink 3 litres of water daily.', 'Currently only 1–2 L. Dehydration slows fat burning and increases hunger.'), ('❌ Replace morning OJ with black coffee or water.', 'OJ = liquid sugar. Saves ~120 kcal daily with zero sacrifice.'), ('🥩 Build every meal around protein first.', 'Chicken, beef, pork, fish, eggs, prawns — all are your best tools.'), ('🍽 Half plate = vegetables at every meal.', 'Use the plate method at every restaurant — no need to count calories.'), ('😴 Sleep by 11 PM.', 'Late sleep raises cortisol, which drives belly fat. Metabolic age is 64 — fix the sleep.'), ('🚬 Reduce smoking.', 'Smoking blunts fat oxidation and raises cardiovascular risk.'), ('🏋 Keep gym 5–6×/week.', 'Muscle mass (61.9 kg) must be protected. Resistance training is essential.'), ] rules_tbl = doc.add_table(rows=len(rules), cols=2) rules_tbl.style = 'Table Grid' for i, (rule, reason) in enumerate(rules): bg = 'FBE9E7' if i % 2 == 0 else 'FFFFFF' rc0 = rules_tbl.cell(i, 0) rc1 = rules_tbl.cell(i, 1) set_cell_bg(rc0, bg) set_cell_bg(rc1, bg) rc0.width = Cm(8) rc1.width = Cm(9.2) p0 = rc0.paragraphs[0] bold_run(p0, rule, size=8.5, color='BF360C') p1 = rc1.paragraphs[0] normal_run(p1, reason, size=8) doc.add_paragraph() # ═══════════════════════════════════════════════════════════════ # EATING OUT SWAPS # ═══════════════════════════════════════════════════════════════ p = doc.add_paragraph() bold_run(p, ' SMART SWAPS WHEN EATING OUT', size=11, color='FFFFFF') p.alignment = WD_ALIGN_PARAGRAPH.LEFT pPr = p._p.get_or_add_pPr() shd = OxmlElement('w:shd') shd.set(qn('w:val'), 'clear'); shd.set(qn('w:color'), 'auto'); shd.set(qn('w:fill'), '006064') pPr.append(shd) swaps = [ ('Whole pizza', 'thin-crust × 2 slices + side salad', '~400 kcal saved'), ('Butter chicken + naan', 'Grilled chicken + 1 bread only', '~350 kcal saved'), ('Pasta with cream sauce','Grilled protein + clear soup', '~300 kcal saved'), ('Burger + large fries', 'Burger patty + side salad (skip bun)', '~300 kcal saved'), ('Orange juice at 8 AM', 'Black coffee or lemon water', '~120 kcal saved'), ('Soft drinks with meals','Sparkling water / lime soda (no sugar)', '~180 kcal saved'), ] swap_tbl = doc.add_table(rows=1 + len(swaps), cols=3) swap_tbl.style = 'Table Grid' # header for i, hdr_txt in enumerate(['INSTEAD OF', 'CHOOSE THIS', 'SAVING']): hc = swap_tbl.cell(0, i) set_cell_bg(hc, '006064') hp = hc.paragraphs[0] hp.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(hp, hdr_txt, size=8.5, color='FFFFFF') for i, (avoid, choose, saving) in enumerate(swaps): bg = 'E0F7FA' if i % 2 == 0 else 'FFFFFF' row = swap_tbl.rows[i + 1] for ci in range(3): set_cell_bg(row.cells[ci], bg) normal_run(row.cells[0].paragraphs[0], avoid, size=8.5) bold_run( row.cells[1].paragraphs[0], choose, size=8.5, color='00695C') rp = row.cells[2].paragraphs[0] rp.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(rp, saving, size=8, color='2E7D32') doc.add_paragraph() # ═══════════════════════════════════════════════════════════════ # WEIGHT MILESTONES # ═══════════════════════════════════════════════════════════════ p = doc.add_paragraph() bold_run(p, ' WEIGHT LOSS MILESTONES', size=11, color='FFFFFF') pPr = p._p.get_or_add_pPr() shd = OxmlElement('w:shd') shd.set(qn('w:val'), 'clear'); shd.set(qn('w:color'), 'auto'); shd.set(qn('w:fill'), '37474F') pPr.append(shd) miles = [ ('Short Term', '–5 kg', '89.9 kg', '6–8 weeks'), ('Mid Term', '–10 kg', '84.9 kg', '3–4 months'), ('Long Term ✓','–18.1 kg','76.8 kg', '6–9 months'), ] m_tbl = doc.add_table(rows=1 + len(miles), cols=4) m_tbl.style = 'Table Grid' for i, h in enumerate(['GOAL', 'LOSS', 'TARGET WEIGHT', 'TIMELINE']): hc = m_tbl.cell(0, i) set_cell_bg(hc, '37474F') hp = hc.paragraphs[0] hp.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(hp, h, size=8.5, color='FFFFFF') m_colors = ['ECEFF1', 'CFD8DC', 'B0BEC5'] for i, (goal, loss, weight, time) in enumerate(miles): row = m_tbl.rows[i + 1] for ci in range(4): set_cell_bg(row.cells[ci], m_colors[i]) for ci, txt in enumerate([goal, loss, weight, time]): p = row.cells[ci].paragraphs[0] p.alignment = WD_ALIGN_PARAGRAPH.CENTER bold_run(p, txt, size=9, color='1A237E' if i == 2 else '263238') doc.add_paragraph() # ═══════════════════════════════════════════════════════════════ # FOOTER # ═══════════════════════════════════════════════════════════════ footer_p = doc.add_paragraph() footer_p.alignment = WD_ALIGN_PARAGRAPH.CENTER normal_run(footer_p, 'This diet chart was prepared by Kolors Health Care on 25 July 2026 ' 'for Kevin Richard. Next review: 4 weeks. Counsellor: Hajira | ' 'For queries contact your Kolors centre.', size=7.5, color='888888') # ── Save ────────────────────────────────────────────────────── out = '/tmp/workspace/kevin-diet/Kevin_Richard_Diet_Chart.docx' doc.save(out) print(f"Saved: {out}") PYEOF python3 /tmp/workspace/kevin-diet/create_diet_chart.py

ls -lh /tmp/workspace/kevin-diet/