PCOD Diet Plan

from reportlab.lib.pagesizes import A4
from reportlab.lib import colors
from reportlab.lib.units import cm, mm
from reportlab.lib.styles import getSampleStyleSheet, ParagraphStyle
from reportlab.lib.enums import TA_CENTER, TA_LEFT, TA_JUSTIFY
from reportlab.platypus import (
    SimpleDocTemplate, Paragraph, Spacer, Table, TableStyle,
    HRFlowable, PageBreak, KeepTogether
)
from reportlab.platypus.flowables import BalancedColumns
from reportlab.graphics.shapes import Drawing, Rect, String
from reportlab.graphics import renderPDF

# ─── Colors ───────────────────────────────────────────────────────────────────
TEAL        = colors.HexColor("#2E8B8A")
LIGHT_TEAL  = colors.HexColor("#E6F5F5")
DARK_TEAL   = colors.HexColor("#1A5F5F")
PINK        = colors.HexColor("#E84393")
LIGHT_PINK  = colors.HexColor("#FDE8F3")
ORANGE      = colors.HexColor("#E87A2E")
LIGHT_ORANGE= colors.HexColor("#FEF3E8")
GREEN       = colors.HexColor("#3A8C3F")
LIGHT_GREEN = colors.HexColor("#EAF5EB")
RED         = colors.HexColor("#CC2222")
LIGHT_RED   = colors.HexColor("#FDEAEA")
GOLD        = colors.HexColor("#C9912A")
LIGHT_GOLD  = colors.HexColor("#FDF6E3")
GRAY        = colors.HexColor("#666666")
LIGHT_GRAY  = colors.HexColor("#F7F7F7")
WHITE       = colors.white
BLACK       = colors.black

W, H = A4   # 595 x 842 pts

doc = SimpleDocTemplate(
    "/tmp/workspace/pcod-meal-plan/PCOD_Meal_Plan.pdf",
    pagesize=A4,
    leftMargin=1.5*cm,
    rightMargin=1.5*cm,
    topMargin=1.5*cm,
    bottomMargin=1.5*cm,
    title="PCOD Meal Plan",
    author="Orris Health",
)

styles = getSampleStyleSheet()

def style(name, **kw):
    s = ParagraphStyle(name, **kw)
    return s

H1 = style("H1", fontSize=26, textColor=WHITE, alignment=TA_CENTER,
           fontName="Helvetica-Bold", leading=32, spaceAfter=4)
H2 = style("H2", fontSize=15, textColor=WHITE, alignment=TA_CENTER,
           fontName="Helvetica-Bold", leading=20, spaceAfter=2)
SUBTITLE = style("SUBTITLE", fontSize=11, textColor=WHITE, alignment=TA_CENTER,
                 fontName="Helvetica", leading=15)
SECTION = style("SECTION", fontSize=13, textColor=WHITE, alignment=TA_LEFT,
                fontName="Helvetica-Bold", leading=17, spaceBefore=4, spaceAfter=4)
BODY = style("BODY", fontSize=9, textColor=BLACK, alignment=TA_JUSTIFY,
             fontName="Helvetica", leading=13, spaceAfter=3)
BODY_BOLD = style("BODY_BOLD", fontSize=9, textColor=BLACK, alignment=TA_LEFT,
                  fontName="Helvetica-Bold", leading=13)
SMALL = style("SMALL", fontSize=8, textColor=GRAY, alignment=TA_LEFT,
              fontName="Helvetica", leading=11)
RECIPE_NAME = style("RECIPE_NAME", fontSize=10, textColor=DARK_TEAL, alignment=TA_LEFT,
                    fontName="Helvetica-Bold", leading=14, spaceAfter=2)
RECIPE_BODY = style("RECIPE_BODY", fontSize=8.5, textColor=BLACK, alignment=TA_LEFT,
                    fontName="Helvetica", leading=12, spaceAfter=2)
CELL_HEAD = style("CELL_HEAD", fontSize=9, textColor=WHITE, alignment=TA_CENTER,
                  fontName="Helvetica-Bold", leading=12)
CELL = style("CELL", fontSize=8.5, textColor=BLACK, alignment=TA_LEFT,
             fontName="Helvetica", leading=12)
CELL_C = style("CELL_C", fontSize=8.5, textColor=BLACK, alignment=TA_CENTER,
               fontName="Helvetica", leading=12)
DAYHEAD = style("DAYHEAD", fontSize=10, textColor=WHITE, alignment=TA_CENTER,
                fontName="Helvetica-Bold", leading=14)
MEAL_LABEL = style("MEAL_LABEL", fontSize=8, textColor=TEAL, alignment=TA_LEFT,
                   fontName="Helvetica-Bold", leading=11)
MEAL_TEXT  = style("MEAL_TEXT",  fontSize=8, textColor=BLACK, alignment=TA_LEFT,
                   fontName="Helvetica", leading=11, spaceAfter=2)

story = []
CW = W - 3*cm  # content width

# ══════════════════════════════════════════════════════════════════════════════
# HELPERS
# ══════════════════════════════════════════════════════════════════════════════

def banner(text, sub="", bg=TEAL):
    tbl = Table(
        [[Paragraph(text, H1)], [Paragraph(sub, SUBTITLE)] if sub else [""]],
        colWidths=[CW]
    )
    tbl.setStyle(TableStyle([
        ("BACKGROUND", (0,0), (-1,-1), bg),
        ("ROUNDEDCORNERS", [8]),
        ("BOTTOMPADDING", (0,0), (-1,-1), 10),
        ("TOPPADDING", (0,0), (-1,-1), 10),
        ("LEFTPADDING", (0,0), (-1,-1), 12),
        ("RIGHTPADDING", (0,0), (-1,-1), 12),
    ]))
    return tbl

def section_header(text, bg=TEAL):
    tbl = Table([[Paragraph(text, SECTION)]], colWidths=[CW])
    tbl.setStyle(TableStyle([
        ("BACKGROUND", (0,0), (-1,-1), bg),
        ("ROUNDEDCORNERS", [5]),
        ("TOPPADDING", (0,0), (-1,-1), 7),
        ("BOTTOMPADDING", (0,0), (-1,-1), 7),
        ("LEFTPADDING", (0,0), (-1,-1), 12),
    ]))
    return tbl

def two_col(left_items, right_items, lbg=LIGHT_GREEN, rbg=LIGHT_RED,
            ltitle="✅  EAT MORE", rtitle="❌  AVOID / LIMIT",
            ltc=GREEN, rtc=RED):
    """Two-column food list table."""
    def col_rows(title, items, bg, tc):
        rows = [[Paragraph(title, style("TH", fontSize=10, textColor=WHITE,
                                        fontName="Helvetica-Bold", leading=14,
                                        alignment=TA_CENTER))]]
        for item in items:
            rows.append([Paragraph(f"• {item}", CELL)])
        return rows, bg, tc

    lrows, lbg_, _ = col_rows(ltitle, left_items, lbg, ltc)
    rrows, rbg_, _ = col_rows(rtitle, right_items, rbg, rtc)
    max_r = max(len(lrows), len(rrows))
    while len(lrows) < max_r: lrows.append([""])
    while len(rrows) < max_r: rrows.append([""])

    merged = [[l[0], r[0]] for l, r in zip(lrows, rrows)]
    hw = CW / 2 - 4

    tbl = Table(merged, colWidths=[hw, hw], hAlign="CENTER")
    style_cmds = [
        ("BACKGROUND", (0,0), (0,0), ltc),
        ("BACKGROUND", (1,0), (1,0), rtc),
        ("BACKGROUND", (0,1), (0,-1), lbg_),
        ("BACKGROUND", (1,1), (1,-1), rbg_),
        ("TOPPADDING",    (0,0), (-1,-1), 4),
        ("BOTTOMPADDING", (0,0), (-1,-1), 4),
        ("LEFTPADDING",   (0,0), (-1,-1), 8),
        ("RIGHTPADDING",  (0,0), (-1,-1), 8),
        ("VALIGN",        (0,0), (-1,-1), "TOP"),
        ("GRID",          (0,0), (-1,-1), 0.3, colors.HexColor("#CCCCCC")),
    ]
    tbl.setStyle(TableStyle(style_cmds))
    return tbl

def recipe_card(title, time, servings, ingredients, steps, note="", bg=LIGHT_TEAL, ac=TEAL):
    meta = f"⏱ {time}  |  🍽 {servings}"
    ing_text = "\n".join(f"• {i}" for i in ingredients)
    step_text = "\n".join(f"{n+1}. {s}" for n, s in enumerate(steps))
    content = [
        [Paragraph(title, style("RT", fontSize=10, textColor=ac,
                                fontName="Helvetica-Bold", leading=14))],
        [Paragraph(meta, SMALL)],
        [Paragraph("<b>Ingredients:</b>", BODY_BOLD)],
        [Paragraph(ing_text, RECIPE_BODY)],
        [Paragraph("<b>Method:</b>", BODY_BOLD)],
        [Paragraph(step_text, RECIPE_BODY)],
    ]
    if note:
        content.append([Paragraph(f"💡 {note}", SMALL)])
    tbl = Table(content, colWidths=[CW/2 - 6])
    tbl.setStyle(TableStyle([
        ("BACKGROUND", (0,0), (-1,-1), bg),
        ("TOPPADDING",    (0,0), (-1,-1), 5),
        ("BOTTOMPADDING", (0,0), (-1,-1), 5),
        ("LEFTPADDING",   (0,0), (-1,-1), 10),
        ("RIGHTPADDING",  (0,0), (-1,-1), 10),
        ("ROUNDEDCORNERS", [6]),
        ("BOX", (0,0), (-1,-1), 0.5, ac),
    ]))
    return tbl

def two_recipes(r1, r2):
    """Put two recipe cards side by side."""
    tbl = Table([[r1, r2]], colWidths=[CW/2 - 4, CW/2 - 4], hAlign="CENTER")
    tbl.setStyle(TableStyle([
        ("VALIGN", (0,0), (-1,-1), "TOP"),
        ("LEFTPADDING",  (0,0), (-1,-1), 3),
        ("RIGHTPADDING", (0,0), (-1,-1), 3),
    ]))
    return tbl

def meal_row(label, text):
    return [Paragraph(label, MEAL_LABEL), Paragraph(text, MEAL_TEXT)]

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 1 – COVER
# ══════════════════════════════════════════════════════════════════════════════
story.append(Spacer(1, 0.4*cm))
story.append(banner(
    "🌸  PCOD Meal Plan",
    "A Complete Guide to Eating Well with Polycystic Ovarian Disease",
    bg=TEAL
))
story.append(Spacer(1, 0.4*cm))

# Intro paragraph
intro = (
    "Polycystic Ovarian Disease (PCOD) is driven by <b>insulin resistance</b>, elevated androgens, "
    "and chronic low-grade inflammation. The right diet directly targets all three — lowering insulin "
    "spikes, reducing inflammation, and supporting healthy hormone balance. This plan is based on the "
    "DASH diet framework, ranked #1 for PCOS management in a 2024 network meta-analysis of 19 RCTs "
    "(Juhász et al., Reproductive Health 2024)."
)
story.append(Paragraph(intro, BODY))
story.append(Spacer(1, 0.3*cm))

# Key goals boxes
goals = [
    ("🩸", "Lower\nInsulin", "Reduce refined carbs\n& sugar"),
    ("🔥", "Fight\nInflammation", "Eat colorful veggies\n& omega-3 fats"),
    ("⚖️", "Balance\nHormones", "Adequate protein\n& healthy fats"),
    ("🌿", "Support\nGut Health", "Fiber, probiotics\n& prebiotics"),
]
goal_cells = []
for emoji, title, desc in goals:
    goal_cells.append(
        Paragraph(f"<b>{emoji}</b><br/><b>{title}</b><br/><font size=8>{desc}</font>",
                  style("GC", fontSize=9, textColor=DARK_TEAL, alignment=TA_CENTER,
                        fontName="Helvetica", leading=13))
    )
gtbl = Table([goal_cells], colWidths=[CW/4]*4)
gtbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0), (-1,-1), LIGHT_TEAL),
    ("TOPPADDING",    (0,0), (-1,-1), 10),
    ("BOTTOMPADDING", (0,0), (-1,-1), 10),
    ("GRID",          (0,0), (-1,-1), 0.4, TEAL),
    ("ROUNDEDCORNERS", [5]),
]))
story.append(gtbl)
story.append(Spacer(1, 0.4*cm))

# ── WHAT TO EAT / AVOID ───────────────────────────────────────────────────────
story.append(section_header("🥗  What to Eat & What to Avoid"))
story.append(Spacer(1, 0.2*cm))

eat = [
    "Whole grains: brown rice, oats, quinoa, millets (jowar, bajra, ragi)",
    "Legumes & pulses: dal, rajma, chana, moong, lentils",
    "Vegetables: spinach, broccoli, kale, cauliflower, methi, drumstick",
    "Lean protein: eggs, chicken breast, fish (salmon, mackerel), tofu, paneer",
    "Healthy fats: avocado, olive oil, walnuts, almonds, flaxseeds, chia",
    "Low-GI fruits: berries, apple, guava, pear, papaya",
    "Low-fat dairy: Greek yogurt, buttermilk, low-fat milk",
    "Spices: cinnamon, turmeric, methi seeds, ginger, jeera",
    "Fermented foods: yogurt, idli/dosa batter, kanji",
    "Green tea, herbal tea, jeera water, warm lemon water",
]
avoid = [
    "White bread, maida (all-purpose flour), white rice in excess",
    "Sugary drinks: cola, packaged juices, energy drinks",
    "Sweets & mithai: gulab jamun, jalebi, barfi, chocolates",
    "Packaged / ultra-processed snacks: chips, biscuits, namkeen",
    "Trans fats: fast food, bakery items, margarine",
    "Excess red & processed meat: sausages, salami, red meat daily",
    "Alcohol — disrupts hormones & worsens insulin resistance",
    "High-GI fruits in large portions: mango, banana, grapes, chikoo",
    "Full-fat dairy in excess: cream, full-fat cheese, butter",
    "Skipping meals — leads to blood sugar crashes & insulin spikes",
]
story.append(two_col(eat, avoid))
story.append(Spacer(1, 0.3*cm))

# ── KEY NUTRIENTS ──────────────────────────────────────────────────────────────
story.append(section_header("💊  Key Nutrients for PCOD", bg=GOLD))
story.append(Spacer(1, 0.2*cm))

nut_data = [
    [Paragraph("Nutrient", CELL_HEAD), Paragraph("Role in PCOD", CELL_HEAD),
     Paragraph("Best Food Sources", CELL_HEAD)],
    [Paragraph("Myo-Inositol", CELL), Paragraph("Improves insulin signaling; reduces androgens", CELL),
     Paragraph("Whole grains, legumes, citrus fruits", CELL)],
    [Paragraph("Omega-3 Fatty Acids", CELL), Paragraph("Reduces inflammation; lowers triglycerides", CELL),
     Paragraph("Salmon, mackerel, flaxseeds, walnuts, chia", CELL)],
    [Paragraph("Vitamin D", CELL), Paragraph("Affects insulin & ovulation; often deficient in PCOS", CELL),
     Paragraph("Sunlight, eggs, fish, fortified milk", CELL)],
    [Paragraph("Magnesium", CELL), Paragraph("Reduces insulin resistance; improves sleep", CELL),
     Paragraph("Nuts, seeds, dark leafy greens, whole grains", CELL)],
    [Paragraph("Zinc", CELL), Paragraph("Lowers androgens; reduces acne & hair fall", CELL),
     Paragraph("Pumpkin seeds, chickpeas, eggs, lentils", CELL)],
    [Paragraph("Chromium", CELL), Paragraph("Improves blood sugar control", CELL),
     Paragraph("Broccoli, whole grains, eggs", CELL)],
    [Paragraph("Fiber", CELL), Paragraph("Slows glucose absorption; feeds gut microbiome", CELL),
     Paragraph("Vegetables, fruits, legumes, oats, flaxseeds", CELL)],
]
ntbl = Table(nut_data, colWidths=[CW*0.22, CW*0.38, CW*0.40])
ntbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0), (-1,0), GOLD),
    ("BACKGROUND",    (0,1), (-1,1), LIGHT_GOLD),
    ("BACKGROUND",    (0,2), (-1,2), WHITE),
    ("BACKGROUND",    (0,3), (-1,3), LIGHT_GOLD),
    ("BACKGROUND",    (0,4), (-1,4), WHITE),
    ("BACKGROUND",    (0,5), (-1,5), LIGHT_GOLD),
    ("BACKGROUND",    (0,6), (-1,6), WHITE),
    ("BACKGROUND",    (0,7), (-1,7), LIGHT_GOLD),
    ("GRID",          (0,0), (-1,-1), 0.3, colors.HexColor("#CCCCCC")),
    ("TOPPADDING",    (0,0), (-1,-1), 5),
    ("BOTTOMPADDING", (0,0), (-1,-1), 5),
    ("LEFTPADDING",   (0,0), (-1,-1), 8),
    ("VALIGN",        (0,0), (-1,-1), "TOP"),
]))
story.append(ntbl)

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 2 – 7-DAY MEAL PLAN
# ══════════════════════════════════════════════════════════════════════════════
story.append(section_header("📅  7-Day PCOD Meal Plan"))
story.append(Spacer(1, 0.25*cm))

note_p = Paragraph(
    "Each day targets: <b>~1600–1800 kcal</b> | <b>~30% protein</b> | "
    "<b>~40% complex carbs</b> | <b>~30% healthy fats</b> | <b>30–35g fiber</b>. "
    "Adjust portions based on your weight and activity level.",
    style("NOTE", fontSize=8.5, textColor=GRAY, fontName="Helvetica", leading=12)
)
story.append(note_p)
story.append(Spacer(1, 0.2*cm))

week = [
    {
        "day": "Monday",
        "early": "1 glass warm water + 1 tsp soaked methi seeds",
        "breakfast": "Vegetable oats upma (½ cup oats, mixed veggies) + 2 boiled eggs + 1 cup buttermilk",
        "snack1": "10 almonds + 1 small apple",
        "lunch": "2 whole wheat rotis + 1 cup moong dal + mixed sabzi + salad + lassi (no sugar)",
        "snack2": "Moong sprout chaat with lemon & jeera",
        "dinner": "1 cup brown rice + 1 cup palak paneer + cucumber raita",
        "bedtime": "Warm turmeric milk (low-fat)",
    },
    {
        "day": "Tuesday",
        "early": "Warm water with cinnamon + lemon",
        "breakfast": "2 moong dal chilla with green chutney + 1 cup Greek yogurt (no sugar)",
        "snack1": "1 pear + 5 walnuts",
        "lunch": "1 cup quinoa + 1 cup rajma curry + green salad + chaas",
        "snack2": "Roasted chana (handful) + cucumber slices",
        "dinner": "2 jowar rotis + chicken/tofu stir-fry with capsicum & broccoli",
        "bedtime": "Chamomile or spearmint tea",
    },
    {
        "day": "Wednesday",
        "early": "Jeera water (boil 1 tsp jeera in 1 cup water)",
        "breakfast": "Overnight oats (½ cup oats + chia + berries + low-fat milk) + 1 boiled egg",
        "snack1": "1 cup papaya cubes",
        "lunch": "2 bajra rotis + 1 cup chana masala + methi sabzi + salad",
        "snack2": "Vegetable soup (no cream, no corn flour)",
        "dinner": "Grilled fish (100g) + 1 cup roasted vegetables + 1 roti",
        "bedtime": "Warm water + 1 tsp flaxseed powder",
    },
    {
        "day": "Thursday",
        "early": "Green tea + soaked almonds (6)",
        "breakfast": "Besan cheela (2) with tomato & onion + low-fat dahi",
        "snack1": "Mixed nuts (5 almonds + 3 walnuts + pumpkin seeds)",
        "lunch": "1 cup cooked brown rice + 1 cup toor dal + bhindi sabzi + salad",
        "snack2": "Apple slices with 1 tbsp peanut butter (no added sugar)",
        "dinner": "2 whole wheat rotis + egg curry / paneer bhurji + spinach sabzi",
        "bedtime": "Warm turmeric milk",
    },
    {
        "day": "Friday",
        "early": "1 glass warm lemon water",
        "breakfast": "Idli (3) + sambar (no potato) + coconut chutney (small portion)",
        "snack1": "Guava (1 medium)",
        "lunch": "1 cup millet khichdi + 1 cup dal + raita + salad",
        "snack2": "Roasted makhana (fox nuts) – 1 cup",
        "dinner": "2 ragi rotis + tofu/chicken tikka + cucumber-onion salad",
        "bedtime": "Spearmint tea (helps reduce androgens)",
    },
    {
        "day": "Saturday",
        "early": "Methi-ajwain water (soak overnight)",
        "breakfast": "Poha (1.5 cups, with peas & onion) + 1 boiled egg + green tea",
        "snack1": "Strawberries (½ cup) + Greek yogurt",
        "lunch": "2 whole wheat rotis + 1 cup kidney bean curry + cabbage sabzi + chaas",
        "snack2": "Carrot & cucumber sticks with hummus (2 tbsp)",
        "dinner": "1 cup brown rice + grilled salmon/tofu + sautéed broccoli & beans",
        "bedtime": "Warm ginger-cinnamon tea",
    },
    {
        "day": "Sunday",
        "early": "Warm water + chia seeds (1 tsp soaked)",
        "breakfast": "Vegetable dalia (broken wheat) with flaxseeds + 1 cup low-fat milk",
        "snack1": "Mixed fruit bowl (apple, guava, papaya – avoid mango/banana)",
        "lunch": "2 jowar/bajra rotis + chicken curry (light) / soya curry + dal + salad",
        "snack2": "Dhokla (2–3 pieces) + green tea",
        "dinner": "Vegetable khichdi (moong + rice 1:1) + baingan raita + side salad",
        "bedtime": "Warm turmeric milk",
    },
]

meal_labels = [
    ("🌅 Early Morning", "early"),
    ("🍳 Breakfast", "breakfast"),
    ("🍎 Mid-Morning Snack", "snack1"),
    ("🍱 Lunch", "lunch"),
    ("🫐 Evening Snack", "snack2"),
    ("🌙 Dinner", "dinner"),
    ("💤 Bedtime", "bedtime"),
]

day_colors = [TEAL, DARK_TEAL, colors.HexColor("#3A6EA5"),
              GOLD, GREEN, PINK, colors.HexColor("#7B4F9E")]

for i, day in enumerate(week):
    dc = day_colors[i]
    # Day header
    day_hdr = Table([[Paragraph(f"  {day['day']}", DAYHEAD)]], colWidths=[CW])
    day_hdr.setStyle(TableStyle([
        ("BACKGROUND", (0,0), (-1,-1), dc),
        ("ROUNDEDCORNERS", [5]),
        ("TOPPADDING", (0,0), (-1,-1), 6),
        ("BOTTOMPADDING", (0,0), (-1,-1), 6),
        ("LEFTPADDING", (0,0), (-1,-1), 10),
    ]))
    story.append(day_hdr)
    # Meal rows
    rows = [meal_row(lbl, day[key]) for lbl, key in meal_labels]
    mtbl = Table(rows, colWidths=[CW*0.23, CW*0.77])
    mtbl.setStyle(TableStyle([
        ("BACKGROUND",    (0,0), (-1,-1), LIGHT_GRAY),
        ("ROWBACKGROUNDS",(0,0), (-1,-1), [WHITE, LIGHT_GRAY]),
        ("TOPPADDING",    (0,0), (-1,-1), 4),
        ("BOTTOMPADDING", (0,0), (-1,-1), 4),
        ("LEFTPADDING",   (0,0), (-1,-1), 8),
        ("RIGHTPADDING",  (0,0), (-1,-1), 8),
        ("VALIGN",        (0,0), (-1,-1), "TOP"),
        ("GRID",          (0,0), (-1,-1), 0.2, colors.HexColor("#DDDDDD")),
    ]))
    story.append(mtbl)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 3 – RECIPES
# ══════════════════════════════════════════════════════════════════════════════
story.append(section_header("👩‍🍳  PCOD-Friendly Recipes", bg=ORANGE))
story.append(Spacer(1, 0.25*cm))

recipes_data = [
    # (title, time, servings, ingredients, steps, note, bg, ac)
    (
        "1. Moong Dal Chilla (Protein Pancakes)",
        "20 min", "2 servings",
        ["1 cup moong dal (soaked 4 hrs)", "½ tsp ginger-green chilli paste",
         "Handful spinach / grated zucchini", "Salt, jeera, turmeric to taste",
         "Olive oil spray"],
        ["Blend soaked moong dal to smooth batter.",
         "Add ginger paste, veggies, spices. Mix well.",
         "Heat non-stick pan, spray oil, pour ladleful of batter.",
         "Cook 2 min each side till golden.",
         "Serve with green chutney or low-fat dahi."],
        "High protein ~14g/serving. Low GI. Perfect breakfast.",
        LIGHT_TEAL, TEAL
    ),
    (
        "2. Quinoa & Rajma Power Bowl",
        "30 min", "2 servings",
        ["½ cup quinoa (rinsed)", "1 cup cooked rajma (kidney beans)",
         "1 cup baby spinach", "½ cup cherry tomatoes",
         "Dressing: 1 tbsp olive oil + lemon + cumin + salt"],
        ["Cook quinoa in 1 cup water for 15 min.",
         "Sauté rajma with garlic, cumin, salt — 5 min.",
         "Assemble: quinoa base, rajma, spinach, tomatoes.",
         "Drizzle olive oil-lemon dressing. Toss gently.",
         "Garnish with pumpkin seeds."],
        "Complete protein bowl. Rich in fiber & iron.",
        LIGHT_GREEN, GREEN
    ),
    (
        "3. Methi-Egg Scramble",
        "15 min", "1 serving",
        ["2 whole eggs + 1 egg white", "½ cup fresh methi (fenugreek) leaves",
         "1 small onion, chopped", "1 tomato, chopped",
         "½ tsp turmeric, salt, pepper", "1 tsp olive oil"],
        ["Heat oil; sauté onion until soft (2 min).",
         "Add tomato, methi leaves; cook 2 min.",
         "Beat eggs with turmeric, salt, pepper.",
         "Pour eggs over vegetables; scramble gently.",
         "Serve with 1 whole wheat roti or as-is."],
        "Methi improves insulin sensitivity naturally.",
        LIGHT_GOLD, GOLD
    ),
    (
        "4. Spearmint-Cinnamon Detox Smoothie",
        "5 min", "1 serving",
        ["1 cup low-fat Greek yogurt", "½ cup frozen berries",
         "1 tsp flaxseeds (ground)", "¼ tsp cinnamon powder",
         "5 fresh spearmint leaves", "½ cup water or low-fat milk"],
        ["Add all ingredients to a blender.",
         "Blend until smooth.",
         "Drink immediately without straining."],
        "Spearmint reduces testosterone. Cinnamon lowers insulin. Berries = antioxidants.",
        LIGHT_PINK, PINK
    ),
    (
        "5. Ragi (Finger Millet) Dosa",
        "25 min", "3 dosas",
        ["1 cup ragi flour", "¼ cup urad dal batter (optional)",
         "½ cup grated carrot + onion", "Salt, jeera, curry leaves",
         "Olive oil spray"],
        ["Mix ragi flour with water to thin batter consistency.",
         "Add urad dal batter for crispiness (optional).",
         "Stir in vegetables, salt, jeera, curry leaves.",
         "Rest 10 min. Heat non-stick tawa, spray oil.",
         "Pour batter, spread thin, cook 2 min each side."],
        "Ragi is iron-rich, calcium-rich, low GI — ideal PCOD grain.",
        LIGHT_TEAL, TEAL
    ),
    (
        "6. Palak Paneer (Light Version)",
        "30 min", "3 servings",
        ["200g low-fat paneer (cubed)", "4 cups spinach (blanched, blended)",
         "1 small onion", "2 garlic cloves, 1 tsp ginger",
         "½ tsp each: cumin, coriander, garam masala",
         "1 tbsp olive oil, salt to taste"],
        ["Sauté onion-garlic-ginger in olive oil 3 min.",
         "Add spices; cook 1 min.",
         "Add blended spinach; simmer 5 min.",
         "Add paneer cubes; cook 5 min on low heat.",
         "Serve with 2 whole wheat or bajra rotis."],
        "Use low-fat paneer and skip cream entirely.",
        LIGHT_GREEN, GREEN
    ),
    (
        "7. Overnight Chia-Oat Pudding",
        "5 min prep + overnight", "1 serving",
        ["¼ cup rolled oats", "1 tbsp chia seeds",
         "1 cup low-fat milk or almond milk",
         "½ tsp cinnamon", "1 tsp honey (optional)",
         "Topping: berries, 1 tbsp walnuts"],
        ["Mix oats, chia, milk, cinnamon in a jar.",
         "Stir well, seal, refrigerate overnight.",
         "In the morning, stir; add berries & walnuts.",
         "Eat cold or microwave 1 min if preferred."],
        "Sustained energy all morning. ~8g protein, 6g fiber.",
        LIGHT_GOLD, GOLD
    ),
    (
        "8. Millet Khichdi (One-Pot Meal)",
        "35 min", "2 servings",
        ["½ cup foxtail millet", "¼ cup yellow moong dal",
         "1 cup mixed vegetables (carrot, beans, peas)",
         "1 tsp ghee (desi)", "Jeera, hing, turmeric, salt",
         "2 cups water"],
        ["Wash millet and dal; soak 20 min.",
         "Heat ghee in pressure cooker; add jeera, hing.",
         "Add vegetables; sauté 2 min.",
         "Add millet, dal, turmeric, salt, water.",
         "Pressure cook 3 whistles. Rest 5 min. Serve warm.",
         "Top with lime juice and coriander."],
        "Ghee in small amounts helps with fat-soluble vitamin absorption.",
        LIGHT_PINK, PINK
    ),
]

# Arrange in pairs
for i in range(0, len(recipes_data), 2):
    r1data = recipes_data[i]
    r1 = recipe_card(*r1data)
    if i+1 < len(recipes_data):
        r2data = recipes_data[i+1]
        r2 = recipe_card(*r2data)
        story.append(two_recipes(r1, r2))
    else:
        story.append(r1)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 4 – TIPS, HYDRATION, LIFESTYLE
# ══════════════════════════════════════════════════════════════════════════════
story.append(section_header("💡  Practical PCOD Diet Tips"))
story.append(Spacer(1, 0.2*cm))

tips = [
    ("🍽️  Eat Every 3–4 Hours", "Never skip meals. Fasting or skipping spikes cortisol and insulin. Eat 3 meals + 2 snacks daily."),
    ("🥚  Protein at Every Meal", "Aim for 25–30g protein per meal. Protein slows glucose absorption, keeps you full, and preserves muscle mass."),
    ("🥗  Fill Half Your Plate with Vegetables", "Non-starchy vegetables are low-calorie, high-fiber, and anti-inflammatory. Aim for 5+ servings per day."),
    ("🌾  Pair Carbs with Protein or Fat", "Never eat carbs alone. Always combine with protein/fat to reduce glycemic impact (e.g. roti + dal, oats + egg)."),
    ("💧  Stay Hydrated", "Drink 2.5–3 liters of water daily. Replace sugary drinks with green tea, spearmint tea, jeera water, or plain water."),
    ("🧂  Limit Salt & Processed Foods", "High sodium and ultra-processed foods worsen inflammation and bloating. Cook at home as much as possible."),
    ("🎯  5–10% Weight Loss Changes Everything", "Even modest weight loss in overweight PCOS women significantly restores ovulation and reduces androgens."),
    ("🌿  Use Functional Spices", "Cinnamon (½ tsp/day), methi seeds (1 tsp soaked), and spearmint tea all have small but real evidence for PCOS benefit."),
    ("🦠  Don't Ignore Gut Health", "Eat fermented foods daily: yogurt, buttermilk, idli, dosa. A 2024 systematic review confirmed synbiotics improve insulin resistance in PCOS."),
    ("🏃  Combine Diet with Movement", "150 min/week of moderate exercise (walking, yoga, cycling, strength training) amplifies all dietary benefits for PCOS."),
]

tip_rows = []
for emoji_title, desc in tips:
    tip_rows.append([
        Paragraph(f"<b>{emoji_title}</b>", style("TT", fontSize=9, fontName="Helvetica-Bold",
                                                   textColor=DARK_TEAL, leading=13)),
        Paragraph(desc, BODY)
    ])

ttbl = Table(tip_rows, colWidths=[CW*0.30, CW*0.70])
ttbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0), (-1,-1), WHITE),
    ("ROWBACKGROUNDS",(0,0), (-1,-1), [LIGHT_TEAL, WHITE]),
    ("TOPPADDING",    (0,0), (-1,-1), 6),
    ("BOTTOMPADDING", (0,0), (-1,-1), 6),
    ("LEFTPADDING",   (0,0), (-1,-1), 8),
    ("RIGHTPADDING",  (0,0), (-1,-1), 8),
    ("VALIGN",        (0,0), (-1,-1), "TOP"),
    ("GRID",          (0,0), (-1,-1), 0.2, colors.HexColor("#DDDDDD")),
]))
story.append(ttbl)
story.append(Spacer(1, 0.35*cm))

# ── HYDRATION BOX ──────────────────────────────────────────────────────────────
story.append(section_header("💧  Recommended Daily Drinks", bg=colors.HexColor("#3A6EA5")))
story.append(Spacer(1, 0.2*cm))

drinks = [
    ["Drink", "When", "Benefit"],
    ["Warm water + lemon", "First thing AM", "Kickstarts digestion, alkaline pH"],
    ["Methi (fenugreek) seed water", "Early morning", "Improves insulin sensitivity"],
    ["Jeera (cumin) water", "Morning / after meals", "Reduces bloating, digestive aid"],
    ["Spearmint tea (2 cups/day)", "Morning & afternoon", "Reduces excess testosterone"],
    ["Cinnamon tea / water", "Post-lunch", "Lowers post-meal blood sugar spike"],
    ["Green tea", "Mid-morning", "Antioxidants, mild fat-burning"],
    ["Buttermilk / chaas (no salt)", "With lunch", "Probiotics, calcium, cooling"],
    ["Warm turmeric milk (low-fat)", "Bedtime", "Anti-inflammatory, improves sleep"],
]
dh = [Paragraph(c, CELL_HEAD) if i == 0 else Paragraph(c, CELL_C if j == 1 else CELL)
      for i, row in enumerate(drinks) for j, c in enumerate(row)]
drink_data = [[Paragraph(c, CELL_HEAD if i==0 else (CELL_C if j==1 else CELL))
               for j, c in enumerate(row)]
              for i, row in enumerate(drinks)]

dtbl = Table(drink_data, colWidths=[CW*0.28, CW*0.28, CW*0.44])
drink_style = [
    ("BACKGROUND",    (0,0), (-1,0), colors.HexColor("#3A6EA5")),
    ("TOPPADDING",    (0,0), (-1,-1), 5),
    ("BOTTOMPADDING", (0,0), (-1,-1), 5),
    ("LEFTPADDING",   (0,0), (-1,-1), 8),
    ("RIGHTPADDING",  (0,0), (-1,-1), 8),
    ("VALIGN",        (0,0), (-1,-1), "TOP"),
    ("GRID",          (0,0), (-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(drinks)):
    bg = colors.HexColor("#EBF3FC") if r % 2 == 1 else WHITE
    drink_style.append(("BACKGROUND", (0,r), (-1,r), bg))
dtbl.setStyle(TableStyle(drink_style))
story.append(dtbl)
story.append(Spacer(1, 0.35*cm))

# ── QUICK SNACK IDEAS ──────────────────────────────────────────────────────────
story.append(section_header("🍎  Quick Healthy Snack Ideas", bg=GREEN))
story.append(Spacer(1, 0.2*cm))

snack_rows = [
    ["✅ Roasted chana (handful)", "✅ Sprout chaat with lemon & jeera", "✅ Apple + almond butter (1 tbsp)"],
    ["✅ Greek yogurt + berries", "✅ Carrot/cucumber sticks + hummus", "✅ Roasted makhana (fox nuts, 1 cup)"],
    ["✅ Mixed nuts (5 almonds + 3 walnuts)", "✅ Dhokla (2–3 pieces)", "✅ Boiled egg + black pepper"],
    ["✅ Chia pudding jar (small)", "✅ Pumpkin seeds + 1 fruit", "✅ Vegetable soup (no cream)"],
]
snack_data = [[Paragraph(c, CELL) for c in row] for row in snack_rows]
stbl = Table(snack_data, colWidths=[CW/3]*3)
stbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0), (-1,-1), LIGHT_GREEN),
    ("ROWBACKGROUNDS",(0,0), (-1,-1), [WHITE, LIGHT_GREEN]),
    ("TOPPADDING",    (0,0), (-1,-1), 5),
    ("BOTTOMPADDING", (0,0), (-1,-1), 5),
    ("LEFTPADDING",   (0,0), (-1,-1), 8),
    ("GRID",          (0,0), (-1,-1), 0.2, colors.HexColor("#CCDDCC")),
]))
story.append(stbl)
story.append(Spacer(1, 0.4*cm))

# ── FOOTER ─────────────────────────────────────────────────────────────────────
story.append(HRFlowable(width=CW, thickness=0.5, color=TEAL, spaceAfter=6))
footer_text = (
    "<b>Evidence Source:</b> Juhász et al. (2024) — Ranking dietary interventions in PCOS management, "
    "<i>Reproductive Health</i>. 19 RCTs, 727 patients. DASH diet ranked #1 for insulin resistance. "
    "Gautam et al. (2025) — Lifestyle interventions in PCOS, <i>Nutrients</i>. "
    "Martinez Guevara et al. (2024) — Synbiotics in PCOS, <i>Nutrients</i>.<br/>"
    "⚠️ This meal plan is for educational purposes. Consult a registered dietitian for personalized advice."
)
story.append(Paragraph(footer_text, SMALL))

# ══════════════════════════════════════════════════════════════════════════════
# BUILD
# ══════════════════════════════════════════════════════════════════════════════
doc.build(story)
print("PDF created successfully.")

from reportlab.lib.pagesizes import A4
from reportlab.lib import colors
from reportlab.lib.units import cm
from reportlab.lib.styles import getSampleStyleSheet, ParagraphStyle
from reportlab.lib.enums import TA_CENTER, TA_LEFT, TA_JUSTIFY
from reportlab.platypus import (
    SimpleDocTemplate, Paragraph, Spacer, Table, TableStyle,
    HRFlowable, PageBreak
)

# ─── Colors ───────────────────────────────────────────────────────────────────
TEAL        = colors.HexColor("#1A7A6E")
LIGHT_TEAL  = colors.HexColor("#E4F4F1")
DARK_TEAL   = colors.HexColor("#0F4F47")
BLUE        = colors.HexColor("#2E6EA6")
LIGHT_BLUE  = colors.HexColor("#E8F1FA")
PURPLE      = colors.HexColor("#6B4F9E")
LIGHT_PURP  = colors.HexColor("#F0EBF9")
ORANGE      = colors.HexColor("#D4691E")
LIGHT_ORANGE= colors.HexColor("#FDF0E6")
GREEN       = colors.HexColor("#2E7D32")
LIGHT_GREEN = colors.HexColor("#E8F5E9")
RED         = colors.HexColor("#C62828")
LIGHT_RED   = colors.HexColor("#FDEAEA")
GOLD        = colors.HexColor("#B8860B")
LIGHT_GOLD  = colors.HexColor("#FDF8E3")
GRAY        = colors.HexColor("#555555")
LIGHT_GRAY  = colors.HexColor("#F7F7F7")
WHITE       = colors.white
BLACK       = colors.black

W, H = A4
CW = W - 3*cm

doc = SimpleDocTemplate(
    "/tmp/workspace/pcod-meal-plan/Hypothyroidism_Meal_Plan.pdf",
    pagesize=A4,
    leftMargin=1.5*cm, rightMargin=1.5*cm,
    topMargin=1.5*cm,  bottomMargin=1.5*cm,
    title="Hypothyroidism Meal Plan",
    author="Orris Health",
)

def sty(name, **kw):
    return ParagraphStyle(name, **kw)

H1      = sty("H1",      fontSize=25, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=31)
SUBTITLE= sty("SUB",     fontSize=11, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica",      leading=15)
SECTION = sty("SEC",     fontSize=13, textColor=WHITE, alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=17)
BODY    = sty("BODY",    fontSize=9,  textColor=BLACK, alignment=TA_JUSTIFY, fontName="Helvetica",     leading=13, spaceAfter=3)
BODY_B  = sty("BODY_B",  fontSize=9,  textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=13)
SMALL   = sty("SMALL",   fontSize=8,  textColor=GRAY,  alignment=TA_LEFT,   fontName="Helvetica",      leading=11)
CELL_H  = sty("CELL_H",  fontSize=9,  textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=12)
CELL    = sty("CELL",    fontSize=8.5,textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica",      leading=12)
CELL_C  = sty("CELL_C",  fontSize=8.5,textColor=BLACK, alignment=TA_CENTER, fontName="Helvetica",      leading=12)
DAYHEAD = sty("DAYH",    fontSize=10, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=14)
MEAL_L  = sty("MEAL_L",  fontSize=8,  textColor=TEAL,  alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=11)
MEAL_T  = sty("MEAL_T",  fontSize=8,  textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica",      leading=11, spaceAfter=2)

story = []

# ── helpers ────────────────────────────────────────────────────────────────────
def banner(text, sub="", bg=TEAL):
    rows = [[Paragraph(text, H1)]]
    if sub:
        rows.append([Paragraph(sub, SUBTITLE)])
    t = Table(rows, colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("ROUNDEDCORNERS",[8]),
        ("TOPPADDING",    (0,0),(-1,-1), 10),
        ("BOTTOMPADDING", (0,0),(-1,-1), 10),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
        ("RIGHTPADDING",  (0,0),(-1,-1), 12),
    ]))
    return t

def sec_hdr(text, bg=TEAL):
    t = Table([[Paragraph(text, SECTION)]], colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("ROUNDEDCORNERS",[5]),
        ("TOPPADDING",    (0,0),(-1,-1), 7),
        ("BOTTOMPADDING", (0,0),(-1,-1), 7),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
    ]))
    return t

def two_col(left_items, right_items,
            ltitle="✅  EAT MORE", rtitle="❌  AVOID / LIMIT",
            ltc=GREEN, rtc=RED, lbg=LIGHT_GREEN, rbg=LIGHT_RED):
    hw = CW/2 - 4
    def mk(title, items, hbg, bg):
        rows = [[Paragraph(title, sty("TH2", fontSize=10, textColor=WHITE,
                                      fontName="Helvetica-Bold", leading=14,
                                      alignment=TA_CENTER))]]
        for item in items:
            rows.append([Paragraph(f"• {item}", CELL)])
        return rows, hbg, bg
    lr, lhbg, lbg2 = mk(ltitle, left_items, ltc, lbg)
    rr, rhbg, rbg2 = mk(rtitle, right_items, rtc, rbg)
    mx = max(len(lr), len(rr))
    while len(lr) < mx: lr.append([""])
    while len(rr) < mx: rr.append([""])
    merged = [[l[0], r[0]] for l, r in zip(lr, rr)]
    t = Table(merged, colWidths=[hw, hw])
    t.setStyle(TableStyle([
        ("BACKGROUND", (0,0),(0,0), lhbg),
        ("BACKGROUND", (1,0),(1,0), rhbg),
        ("BACKGROUND", (0,1),(0,-1), lbg2),
        ("BACKGROUND", (1,1),(1,-1), rbg2),
        ("TOPPADDING",    (0,0),(-1,-1), 4),
        ("BOTTOMPADDING", (0,0),(-1,-1), 4),
        ("LEFTPADDING",   (0,0),(-1,-1), 8),
        ("RIGHTPADDING",  (0,0),(-1,-1), 8),
        ("VALIGN",        (0,0),(-1,-1), "TOP"),
        ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
    ]))
    return t

def recipe_card(title, time_str, servings, ingredients, steps, note="", bg=LIGHT_TEAL, ac=TEAL):
    meta = f"⏱ {time_str}  |  🍽 {servings}"
    ing_text = "\n".join(f"• {i}" for i in ingredients)
    step_text = "\n".join(f"{n+1}. {s}" for n,s in enumerate(steps))
    content = [
        [Paragraph(title, sty("RT2", fontSize=10, textColor=ac,
                               fontName="Helvetica-Bold", leading=14))],
        [Paragraph(meta, SMALL)],
        [Paragraph("<b>Ingredients:</b>", BODY_B)],
        [Paragraph(ing_text, sty("RB", fontSize=8.5, textColor=BLACK,
                                  fontName="Helvetica", leading=12, spaceAfter=2))],
        [Paragraph("<b>Method:</b>", BODY_B)],
        [Paragraph(step_text, sty("RS", fontSize=8.5, textColor=BLACK,
                                   fontName="Helvetica", leading=12, spaceAfter=2))],
    ]
    if note:
        content.append([Paragraph(f"💡 {note}", SMALL)])
    t = Table(content, colWidths=[CW/2 - 6])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("TOPPADDING",    (0,0),(-1,-1), 5),
        ("BOTTOMPADDING", (0,0),(-1,-1), 5),
        ("LEFTPADDING",   (0,0),(-1,-1), 10),
        ("RIGHTPADDING",  (0,0),(-1,-1), 10),
        ("ROUNDEDCORNERS",[6]),
        ("BOX",           (0,0),(-1,-1), 0.5, ac),
    ]))
    return t

def two_recipes(r1, r2):
    t = Table([[r1, r2]], colWidths=[CW/2-4, CW/2-4])
    t.setStyle(TableStyle([
        ("VALIGN",        (0,0),(-1,-1), "TOP"),
        ("LEFTPADDING",   (0,0),(-1,-1), 3),
        ("RIGHTPADDING",  (0,0),(-1,-1), 3),
    ]))
    return t

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 1 – COVER + FOOD GUIDE
# ══════════════════════════════════════════════════════════════════════════════
story.append(Spacer(1, 0.4*cm))
story.append(banner(
    "🦋  Hypothyroidism Meal Plan",
    "A Complete Nutrition Guide for Supporting Healthy Thyroid Function",
    bg=TEAL
))
story.append(Spacer(1, 0.4*cm))

intro = (
    "Hypothyroidism (underactive thyroid) slows metabolism, causes fatigue, weight gain, and affects "
    "nearly every organ system. While <b>levothyroxine</b> remains the cornerstone of treatment, diet plays "
    "a powerful supporting role — ensuring adequate supply of thyroid-essential nutrients (iodine, selenium, "
    "zinc, iron, vitamin D), reducing inflammation, supporting gut health, and optimizing medication absorption. "
    "This plan is built on evidence from a 2024 review in <i>Nutrients</i> (Shulhai et al., PMID: 39125376) "
    "and guidelines from the American Thyroid Association."
)
story.append(Paragraph(intro, BODY))
story.append(Spacer(1, 0.3*cm))

# Key goals
goals = [
    ("🧪", "Support\nThyroid Hormones", "Iodine, selenium\n& zinc daily"),
    ("🔥", "Reduce\nInflammation", "Anti-inflammatory\nfoods & omega-3"),
    ("⚖️", "Manage\nWeight", "Fiber-rich, protein-\nfocused meals"),
    ("💊", "Maximize\nMedication", "Timing & food\ninteractions"),
]
gcells = [
    Paragraph(f"<b>{e}</b><br/><b>{t}</b><br/><font size=8>{d}</font>",
              sty("GC2", fontSize=9, textColor=DARK_TEAL, alignment=TA_CENTER,
                  fontName="Helvetica", leading=13))
    for e, t, d in goals
]
gtbl = Table([gcells], colWidths=[CW/4]*4)
gtbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0),(-1,-1), LIGHT_TEAL),
    ("TOPPADDING",    (0,0),(-1,-1), 10),
    ("BOTTOMPADDING", (0,0),(-1,-1), 10),
    ("GRID",          (0,0),(-1,-1), 0.4, TEAL),
    ("ROUNDEDCORNERS",[5]),
]))
story.append(gtbl)
story.append(Spacer(1, 0.35*cm))

# ── IMPORTANT MEDICATION NOTE ─────────────────────────────────────────────────
med_note = (
    "<b>⚠️  MEDICATION TIMING (Critical):</b>  Take levothyroxine on an empty stomach, "
    "<b>30–60 minutes BEFORE breakfast</b>. Avoid calcium-rich foods, coffee, high-fiber foods, "
    "soy, and antacids within 4 hours of your medication — they all reduce absorption."
)
mntbl = Table([[Paragraph(med_note, sty("MN", fontSize=9, textColor=colors.HexColor("#7B0000"),
                                         fontName="Helvetica", leading=13, alignment=TA_LEFT))]], colWidths=[CW])
mntbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0),(-1,-1), colors.HexColor("#FFF3CD")),
    ("TOPPADDING",    (0,0),(-1,-1), 8),
    ("BOTTOMPADDING", (0,0),(-1,-1), 8),
    ("LEFTPADDING",   (0,0),(-1,-1), 12),
    ("RIGHTPADDING",  (0,0),(-1,-1), 12),
    ("BOX",           (0,0),(-1,-1), 1, colors.HexColor("#E0A800")),
    ("ROUNDEDCORNERS",[4]),
]))
story.append(mntbl)
story.append(Spacer(1, 0.3*cm))

# ── FOOD GUIDE ─────────────────────────────────────────────────────────────────
story.append(sec_hdr("🥗  What to Eat & What to Avoid"))
story.append(Spacer(1, 0.2*cm))

eat = [
    "Iodine-rich: iodized salt, seaweed (nori, wakame), fish, dairy (milk, yogurt, eggs)",
    "Selenium-rich: Brazil nuts (1–2/day), tuna, sardines, chicken, turkey, cottage cheese",
    "Zinc-rich: pumpkin seeds, chickpeas, lentils, beef (lean), cashews",
    "Lean proteins: eggs, chicken breast, fish, turkey, paneer, tofu (moderate)",
    "Whole grains: oats, brown rice, quinoa, millet, barley — rich in fiber & B vitamins",
    "Colorful vegetables: carrots, bell peppers, beets, sweet potato, tomatoes, zucchini",
    "Cruciferous veggies (COOKED): broccoli, cauliflower, cabbage — safe when cooked",
    "Anti-inflammatory fats: olive oil, avocado, walnuts, flaxseeds, fatty fish",
    "Vitamin D sources: sunlight, eggs, fish, fortified milk",
    "Iron-rich foods: spinach, lentils, lean red meat (occasional), pumpkin seeds",
    "Probiotic foods: Greek yogurt, kefir, idli/dosa batter, kimchi",
    "Fruits: berries, pomegranate, kiwi, orange, papaya — antioxidant-rich",
]
avoid = [
    "Raw cruciferous in large amounts: raw kale juice, raw cabbage in excess",
    "Excess soy products: soy milk, tofu in large daily portions (eat soy 4 hrs away from meds)",
    "Gluten (if Hashimoto's): wheat, barley, rye — linked to autoimmune flares",
    "Processed & ultra-processed foods: fast food, chips, packaged snacks",
    "Excess sugar: sweets, colas, packaged juices, candy, pastries",
    "High-fiber foods close to medication: do not eat within 1–2 hrs of taking levothyroxine",
    "Coffee/tea near medication: wait at least 30–60 min after taking pills",
    "Calcium supplements / antacids near meds: wait 4 hours after medication",
    "Excess alcohol: disrupts thyroid hormone metabolism",
    "Highly salty processed foods: instant noodles, pickles, chips in excess",
]
story.append(two_col(eat, avoid))
story.append(Spacer(1, 0.3*cm))

# ── KEY NUTRIENTS ──────────────────────────────────────────────────────────────
story.append(sec_hdr("💊  Key Nutrients for Thyroid Health", bg=BLUE))
story.append(Spacer(1, 0.2*cm))

nut_data = [
    [Paragraph("Nutrient", CELL_H), Paragraph("Role in Thyroid Function", CELL_H),
     Paragraph("Best Food Sources", CELL_H)],
    [Paragraph("Iodine", CELL), Paragraph("Essential raw material for T3 & T4 hormone synthesis", CELL),
     Paragraph("Iodized salt, seaweed, fish, eggs, dairy", CELL)],
    [Paragraph("Selenium", CELL), Paragraph("Converts T4 → active T3; protects thyroid from oxidative damage", CELL),
     Paragraph("Brazil nuts (1–2/day), tuna, chicken, cottage cheese", CELL)],
    [Paragraph("Zinc", CELL), Paragraph("Required for TSH production & T3/T4 synthesis", CELL),
     Paragraph("Pumpkin seeds, chickpeas, lentils, lean meat", CELL)],
    [Paragraph("Iron", CELL), Paragraph("Needed for thyroid peroxidase enzyme; deficiency impairs T4 synthesis", CELL),
     Paragraph("Spinach, lentils, red meat (occasional), pumpkin seeds", CELL)],
    [Paragraph("Vitamin D", CELL), Paragraph("Immune modulator; deficiency linked to Hashimoto's severity", CELL),
     Paragraph("Sunlight, eggs, salmon, mackerel, fortified milk", CELL)],
    [Paragraph("Omega-3 Fatty Acids", CELL), Paragraph("Reduces autoimmune inflammation; supports cellular thyroid receptor sensitivity", CELL),
     Paragraph("Fatty fish, flaxseeds, walnuts, chia seeds", CELL)],
    [Paragraph("Vitamin B12", CELL), Paragraph("Often deficient in hypothyroidism; needed for energy & nerve health", CELL),
     Paragraph("Eggs, dairy, fish, meat, fortified cereals", CELL)],
    [Paragraph("Tyrosine", CELL), Paragraph("Amino acid backbone for thyroid hormone structure (T3/T4)", CELL),
     Paragraph("Chicken, turkey, fish, eggs, dairy, almonds", CELL)],
]
ntbl = Table(nut_data, colWidths=[CW*0.20, CW*0.43, CW*0.37])
nstyle = [
    ("BACKGROUND",    (0,0),(-1,0), BLUE),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
]
for r in range(1, len(nut_data)):
    bg = LIGHT_BLUE if r % 2 == 1 else WHITE
    nstyle.append(("BACKGROUND", (0,r),(-1,r), bg))
ntbl.setStyle(TableStyle(nstyle))
story.append(ntbl)

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 2 – 7-DAY MEAL PLAN
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("📅  7-Day Hypothyroidism Meal Plan"))
story.append(Spacer(1, 0.2*cm))

note_p = Paragraph(
    "Each day targets: <b>~1500–1700 kcal</b> | <b>~25–30% protein</b> | "
    "<b>~40% complex carbs</b> | <b>~30% healthy fats</b> | <b>28–35g fiber</b>. "
    "Take levothyroxine <b>30–60 min before breakfast</b>. "
    "Adjust portions to your weight and doctor's advice.",
    sty("NOTE2", fontSize=8.5, textColor=GRAY, fontName="Helvetica", leading=12)
)
story.append(note_p)
story.append(Spacer(1, 0.2*cm))

week = [
    {
        "day": "Monday",
        "early":     "Take levothyroxine — wait 30–60 min. Then: warm water with lemon",
        "breakfast": "Oats porridge (½ cup) with 1 tbsp flaxseeds + 1 tsp cinnamon + berries + low-fat milk | 2 boiled eggs",
        "snack1":    "1–2 Brazil nuts + 1 small apple",
        "lunch":     "1 cup brown rice + 1 cup moong dal + palak sabzi + cucumber salad + chaas (no salt)",
        "snack2":    "Roasted pumpkin seeds (1 tbsp) + 1 orange",
        "dinner":    "2 whole wheat rotis + grilled chicken/tofu + sautéed carrots & beans + raita",
        "bedtime":   "Warm turmeric milk (low-fat, no sugar)",
    },
    {
        "day": "Tuesday",
        "early":     "Levothyroxine — then warm jeera water after 40 min",
        "breakfast": "2 moong dal chilla with tomato & spinach filling + 1 cup Greek yogurt (unsweetened)",
        "snack1":    "Handful of walnuts (5–6) + kiwi (1)",
        "lunch":     "1 cup quinoa + 1 cup rajma curry + mixed veg sabzi + salad",
        "snack2":    "Carrot & cucumber sticks with 2 tbsp hummus",
        "dinner":    "2 bajra/jowar rotis + baked fish (100g) + broccoli & bell pepper stir-fry",
        "bedtime":   "Chamomile or ginger tea",
    },
    {
        "day": "Wednesday",
        "early":     "Levothyroxine — then warm water with ½ tsp cinnamon after 40 min",
        "breakfast": "Overnight oats (½ cup oats + chia + low-fat milk + berries) + 1 boiled egg",
        "snack1":    "Papaya cubes (1 cup) + 5 almonds",
        "lunch":     "2 whole wheat rotis + toor dal + methi sabzi + tomato-onion salad",
        "snack2":    "Vegetable soup (no cream) + 2 rice cakes",
        "dinner":    "1 cup brown rice + egg curry (2 eggs) + spinach sabzi",
        "bedtime":   "Warm turmeric milk",
    },
    {
        "day": "Thursday",
        "early":     "Levothyroxine — then green tea (30–60 min after meds) + soaked almonds",
        "breakfast": "Besan cheela (2) + low-fat dahi + 1 glass low-fat milk",
        "snack1":    "Mixed nuts (2 Brazil nuts + 4 almonds + seeds)",
        "lunch":     "1 cup millet khichdi (foxtail/bajra) + raita + salad",
        "snack2":    "Apple slices + 1 tbsp natural peanut butter",
        "dinner":    "2 ragi rotis + paneer bhurji (low-fat) + beans sabzi",
        "bedtime":   "Warm turmeric milk",
    },
    {
        "day": "Friday",
        "early":     "Levothyroxine — then lemon-ginger warm water after 45 min",
        "breakfast": "Poha (1.5 cups, with peas, turmeric, mustard seeds) + 1 boiled egg + green tea",
        "snack1":    "Guava (1 medium) + pumpkin seeds (1 tbsp)",
        "lunch":     "2 whole wheat rotis + chana masala + steamed beans & carrots + chaas",
        "snack2":    "Roasted chana (handful) + 1 small orange",
        "dinner":    "1 cup brown rice + sardines / grilled tuna (100g) + sautéed spinach",
        "bedtime":   "Warm low-fat milk with nutmeg",
    },
    {
        "day": "Saturday",
        "early":     "Levothyroxine — then warm water after 40 min",
        "breakfast": "Idli (3, fermented) + sambar (no potato) + coconut chutney (small) + 1 glass low-fat milk",
        "snack1":    "Strawberries (½ cup) + Greek yogurt (½ cup)",
        "lunch":     "1 cup cooked quinoa + chicken curry (light, 100g) / tofu curry + green salad",
        "snack2":    "Dhokla (2–3 pieces) + ginger tea",
        "dinner":    "2 jowar rotis + palak paneer (low-fat) + cucumber raita",
        "bedtime":   "Chamomile tea",
    },
    {
        "day": "Sunday",
        "early":     "Levothyroxine — then warm water + 1 tsp soaked chia seeds after 45 min",
        "breakfast": "Vegetable dalia (broken wheat) with flaxseeds + 1 boiled egg + 1 cup low-fat milk",
        "snack1":    "Mixed fruit bowl (apple, guava, pomegranate — avoid excess banana)",
        "lunch":     "2 bajra rotis + egg bhurji / soya curry + mixed veg + dal + salad",
        "snack2":    "Sprout chaat (moong) with lemon & black pepper",
        "dinner":    "Vegetable moong dal khichdi + baingan raita + side salad",
        "bedtime":   "Warm turmeric milk (low-fat)",
    },
]

meal_labels = [
    ("🌅 Early Morning", "early"),
    ("🍳 Breakfast",     "breakfast"),
    ("🍎 Mid-Morning",   "snack1"),
    ("🍱 Lunch",         "lunch"),
    ("🫐 Evening Snack", "snack2"),
    ("🌙 Dinner",        "dinner"),
    ("💤 Bedtime",       "bedtime"),
]

day_colors = [
    TEAL, DARK_TEAL, BLUE,
    colors.HexColor("#5C6BC0"), GREEN, ORANGE, PURPLE
]

for i, day in enumerate(week):
    dc = day_colors[i]
    dh = Table([[Paragraph(f"  {day['day']}", DAYHEAD)]], colWidths=[CW])
    dh.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), dc),
        ("ROUNDEDCORNERS",[5]),
        ("TOPPADDING",    (0,0),(-1,-1), 6),
        ("BOTTOMPADDING", (0,0),(-1,-1), 6),
        ("LEFTPADDING",   (0,0),(-1,-1), 10),
    ]))
    story.append(dh)
    rows = [[Paragraph(lbl, MEAL_L), Paragraph(day[key], MEAL_T)]
            for lbl, key in meal_labels]
    mt = Table(rows, colWidths=[CW*0.23, CW*0.77])
    mt.setStyle(TableStyle([
        ("ROWBACKGROUNDS", (0,0),(-1,-1), [WHITE, LIGHT_GRAY]),
        ("TOPPADDING",     (0,0),(-1,-1), 4),
        ("BOTTOMPADDING",  (0,0),(-1,-1), 4),
        ("LEFTPADDING",    (0,0),(-1,-1), 8),
        ("RIGHTPADDING",   (0,0),(-1,-1), 8),
        ("VALIGN",         (0,0),(-1,-1), "TOP"),
        ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#DDDDDD")),
    ]))
    story.append(mt)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 3 – RECIPES
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("👩‍🍳  Thyroid-Friendly Recipes", bg=ORANGE))
story.append(Spacer(1, 0.25*cm))

recipes = [
    (
        "1. Selenium-Boost Tuna Salad Bowl",
        "15 min", "1 serving",
        ["1 can tuna (drained, 100g)", "1 cup mixed greens (spinach + rocket)",
         "½ cup cherry tomatoes", "¼ cucumber, sliced",
         "1 boiled egg", "Dressing: olive oil + lemon + garlic + black pepper"],
        ["Arrange greens in a bowl.",
         "Add tuna, tomatoes, cucumber, sliced egg.",
         "Whisk dressing and drizzle over.",
         "Optionally top with 1 tbsp pumpkin seeds."],
        "High selenium (~92 mcg/serving) + iodine + protein. Supports T4→T3 conversion.",
        LIGHT_TEAL, TEAL
    ),
    (
        "2. Thyroid Power Oats Bowl",
        "10 min", "1 serving",
        ["½ cup rolled oats", "1 cup low-fat milk (iodine source)",
         "1 tbsp ground flaxseeds (omega-3)", "½ tsp cinnamon",
         "Handful of berries", "1–2 Brazil nuts (chopped, on top)"],
        ["Cook oats in milk on low heat 5 min.",
         "Stir in flaxseeds and cinnamon.",
         "Top with berries and chopped Brazil nuts.",
         "Eat 40–60 min after taking levothyroxine."],
        "1–2 Brazil nuts = full daily selenium need. Milk = iodine. Flax = omega-3.",
        LIGHT_BLUE, BLUE
    ),
    (
        "3. Egg & Spinach Scramble",
        "12 min", "1 serving",
        ["2 whole eggs + 1 egg white", "1 cup baby spinach",
         "½ cup mushrooms (sliced)", "2 garlic cloves",
         "½ tsp turmeric, salt, pepper", "1 tsp olive oil"],
        ["Heat olive oil; sauté garlic 1 min.",
         "Add mushrooms and spinach; cook 2 min.",
         "Beat eggs with turmeric, salt, pepper.",
         "Pour over vegetables; scramble gently on low heat.",
         "Serve with 1 slice whole wheat toast."],
        "Eggs = iodine + selenium + vitamin D + tyrosine. Spinach = iron.",
        LIGHT_GREEN, GREEN
    ),
    (
        "4. Anti-Inflammatory Salmon (Grilled)",
        "20 min", "1 serving",
        ["120g salmon fillet", "1 tsp olive oil",
         "½ tsp turmeric, ¼ tsp black pepper, garlic powder",
         "Lemon juice", "Side: 1 cup roasted broccoli (cooked) + sweet potato"],
        ["Marinate salmon in olive oil, turmeric, pepper, garlic, lemon — 10 min.",
         "Grill or bake at 200°C for 12–15 min.",
         "Roast broccoli with olive oil at same temp.",
         "Serve with ½ cup mashed sweet potato."],
        "Salmon = omega-3 + selenium + vitamin D. Cooked broccoli = safe goitrogen.",
        LIGHT_GOLD, GOLD
    ),
    (
        "5. Thyroid-Support Lentil Soup",
        "30 min", "2 servings",
        ["1 cup red lentils (masoor dal)", "1 medium carrot, diced",
         "1 tomato, chopped", "½ tsp cumin, turmeric, coriander",
         "1 tsp olive oil", "4 cups water or vegetable stock",
         "Lemon juice + coriander leaves to serve"],
        ["Heat oil; add cumin seeds, then carrot and tomato — 3 min.",
         "Add lentils, spices, and water. Bring to boil.",
         "Simmer 20 min until lentils are soft.",
         "Blend partially for creamy texture. Adjust salt.",
         "Finish with lemon juice and fresh coriander."],
        "Iron + zinc + fiber. Lemon juice boosts iron absorption.",
        LIGHT_TEAL, TEAL
    ),
    (
        "6. Greek Yogurt Parfait",
        "5 min", "1 serving",
        ["¾ cup plain low-fat Greek yogurt",
         "½ tsp cinnamon", "1 tsp honey (optional)",
         "¼ cup pomegranate seeds / berries",
         "1 tbsp walnuts (crushed)", "1 tsp chia seeds"],
        ["Layer yogurt in a glass or bowl.",
         "Top with cinnamon and honey.",
         "Add berries, walnuts, and chia seeds.",
         "Eat at least 4 hours after morning medication."],
        "Yogurt = iodine + probiotics + calcium. Berries = antioxidants. Walnuts = omega-3.",
        LIGHT_PURP, PURPLE
    ),
    (
        "7. Millet & Vegetable Khichdi",
        "35 min", "2 servings",
        ["½ cup foxtail millet or bajra", "¼ cup yellow moong dal",
         "1 cup diced vegetables (carrot, beans, peas, spinach)",
         "1 tsp ghee", "Jeera, hing, turmeric, ginger, salt",
         "2 cups water"],
        ["Soak millet and dal 20 min.",
         "Heat ghee; add jeera, hing, grated ginger.",
         "Add vegetables; sauté 2 min.",
         "Add millet, dal, spices, water. Pressure cook 3 whistles.",
         "Rest 5 min. Serve warm with lime and coriander."],
        "Millets are gluten-free & rich in iron, zinc, magnesium — ideal for Hashimoto's.",
        LIGHT_GREEN, GREEN
    ),
    (
        "8. Cinnamon-Ginger Detox Smoothie",
        "5 min", "1 serving",
        ["½ cup Greek yogurt (iodine source)", "½ cup frozen berries",
         "1 tbsp ground flaxseeds", "½ tsp cinnamon",
         "½ inch fresh ginger (grated)", "½ cup low-fat milk or almond milk"],
        ["Add all ingredients to blender.",
         "Blend until smooth.",
         "Drink as a snack — NOT near medication timing.",
         "Best consumed 4+ hours after morning dose."],
        "Cinnamon helps blood sugar. Ginger reduces inflammation. Flax = omega-3.",
        LIGHT_ORANGE, ORANGE
    ),
]

for i in range(0, len(recipes), 2):
    r1 = recipe_card(*recipes[i])
    if i+1 < len(recipes):
        r2 = recipe_card(*recipes[i+1])
        story.append(two_recipes(r1, r2))
    else:
        story.append(r1)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 4 – TIPS, DRINKS, SNACKS
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("💡  Practical Hypothyroidism Diet Tips"))
story.append(Spacer(1, 0.2*cm))

tips = [
    ("💊  Medication First", "Take levothyroxine on an empty stomach, 30–60 min BEFORE breakfast. This single habit has the biggest impact on treatment success."),
    ("🧀  Selenium Every Day", "1–2 Brazil nuts per day covers your full selenium requirement (~55 mcg/day). Selenium activates thyroid hormone (T4 → T3 conversion)."),
    ("🧂  Use Iodized Salt", "Switch to iodized salt. Iodine deficiency is the leading cause of hypothyroidism globally. Don't over-use, but don't avoid it."),
    ("🥦  Cook Goitrogenic Vegetables", "Broccoli, cauliflower, cabbage, kale are fine when COOKED — heat deactivates goitrins. Only raw juice in large amounts is a concern."),
    ("🌾  Prefer Gluten-Free Grains if Hashimoto's", "If you have Hashimoto's thyroiditis, reducing gluten may reduce autoimmune antibodies. Millets, quinoa, rice, and oats (certified GF) are great choices."),
    ("🍽️  Eat Regular Meals — Never Skip", "Hypothyroidism slows metabolism. Regular meals keep energy stable and prevent overeating. Aim for 3 meals + 2 snacks daily."),
    ("🥚  Prioritize Protein", "High-quality protein at each meal helps with satiety, muscle preservation, and thyroid enzyme function. Aim 25–30g per meal."),
    ("☕  Time Your Coffee Carefully", "Coffee significantly reduces levothyroxine absorption. Wait at least 30–60 min after your medication before having coffee or tea."),
    ("🦠  Support Gut Health", "Gut dysbiosis is linked to Hashimoto's. Eat fermented foods daily — yogurt, buttermilk, idli, dosa. Consider probiotic-rich meals."),
    ("🏃  Move Daily", "Exercise improves T3 cellular sensitivity and helps counter hypothyroidism weight gain. Aim for 30 min walking + 2x strength training per week."),
]

tip_rows = [[
    Paragraph(f"<b>{et}</b>", sty("TT2", fontSize=9, fontName="Helvetica-Bold",
                                   textColor=DARK_TEAL, leading=13)),
    Paragraph(desc, BODY)
] for et, desc in tips]

ttbl = Table(tip_rows, colWidths=[CW*0.30, CW*0.70])
ttbl.setStyle(TableStyle([
    ("ROWBACKGROUNDS", (0,0),(-1,-1), [LIGHT_TEAL, WHITE]),
    ("TOPPADDING",     (0,0),(-1,-1), 6),
    ("BOTTOMPADDING",  (0,0),(-1,-1), 6),
    ("LEFTPADDING",    (0,0),(-1,-1), 8),
    ("RIGHTPADDING",   (0,0),(-1,-1), 8),
    ("VALIGN",         (0,0),(-1,-1), "TOP"),
    ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#DDDDDD")),
]))
story.append(ttbl)
story.append(Spacer(1, 0.3*cm))

# ── DRINKS ─────────────────────────────────────────────────────────────────────
story.append(sec_hdr("💧  Best Daily Drinks", bg=BLUE))
story.append(Spacer(1, 0.2*cm))

drinks = [
    ["Drink", "When", "Why It Helps"],
    ["Warm lemon water", "30 min after meds", "Hydration, vitamin C, digestion boost"],
    ["Green tea (1–2 cups)", "Mid-morning (NOT near meds)", "Antioxidants; modest metabolic support"],
    ["Ginger tea", "After meals", "Reduces inflammation, aids digestion"],
    ["Cinnamon water/tea", "Post-lunch", "Lowers blood sugar, anti-inflammatory"],
    ["Jeera (cumin) water", "Morning or after meals", "Reduces bloating, digestive aid"],
    ["Low-fat milk (1 cup)", "With breakfast or bedtime", "Iodine + calcium + vitamin D"],
    ["Buttermilk / chaas", "With lunch", "Probiotics + calcium, gut health"],
    ["Turmeric milk (low-fat)", "Bedtime", "Anti-inflammatory, supports sleep"],
    ["Plain water (2.5–3 L)", "Throughout day", "Counteracts constipation common in hypothyroid"],
]
d_data = [[Paragraph(c, CELL_H if i==0 else (CELL_C if j==1 else CELL))
           for j,c in enumerate(row)] for i,row in enumerate(drinks)]
dtbl = Table(d_data, colWidths=[CW*0.27, CW*0.28, CW*0.45])
dstyle = [
    ("BACKGROUND",    (0,0),(-1,0), BLUE),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(drinks)):
    dstyle.append(("BACKGROUND", (0,r),(-1,r),
                   LIGHT_BLUE if r%2==1 else WHITE))
dtbl.setStyle(TableStyle(dstyle))
story.append(dtbl)
story.append(Spacer(1, 0.3*cm))

# ── SNACK IDEAS ─────────────────────────────────────────────────────────────────
story.append(sec_hdr("🍎  Quick Healthy Snack Ideas", bg=GREEN))
story.append(Spacer(1, 0.2*cm))

snacks = [
    ["✅ 1–2 Brazil nuts + apple", "✅ Greek yogurt + berries + chia", "✅ Roasted pumpkin seeds (1 tbsp)"],
    ["✅ Tuna on whole wheat crackers", "✅ Boiled egg + black pepper", "✅ Carrot sticks + hummus (2 tbsp)"],
    ["✅ Mixed nuts (almonds + walnuts)", "✅ Roasted chana (handful)", "✅ Sprout chaat with lemon"],
    ["✅ Pomegranate seeds + walnuts", "✅ Rice cake + nut butter", "✅ Vegetable soup (no cream)"],
]
stbl = Table(
    [[Paragraph(c, CELL) for c in row] for row in snacks],
    colWidths=[CW/3]*3
)
stbl.setStyle(TableStyle([
    ("ROWBACKGROUNDS", (0,0),(-1,-1), [WHITE, LIGHT_GREEN]),
    ("TOPPADDING",     (0,0),(-1,-1), 5),
    ("BOTTOMPADDING",  (0,0),(-1,-1), 5),
    ("LEFTPADDING",    (0,0),(-1,-1), 8),
    ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#CCDDCC")),
]))
story.append(stbl)
story.append(Spacer(1, 0.4*cm))

# ── FOOTER ─────────────────────────────────────────────────────────────────────
story.append(HRFlowable(width=CW, thickness=0.5, color=TEAL, spaceAfter=6))
footer = (
    "<b>Evidence Sources:</b> Shulhai AM et al. (2024) — The Role of Nutrition on Thyroid Function, "
    "<i>Nutrients</i> (PMID: 39125376). Galanty A et al. (2024) — Brassica vegetables and thyroid function: "
    "systematic review, <i>Int J Mol Sci</i> (PMID: 38612798). American Thyroid Association clinical guidelines.<br/>"
    "⚠️ This plan is for educational purposes. Always follow your doctor's advice on medication and dosing. "
    "Consult a registered dietitian for personalized recommendations."
)
story.append(Paragraph(footer, SMALL))

doc.build(story)
print("Hypothyroidism PDF created successfully.")

from reportlab.lib.pagesizes import A4
from reportlab.lib import colors
from reportlab.lib.units import cm
from reportlab.lib.styles import ParagraphStyle
from reportlab.lib.enums import TA_CENTER, TA_LEFT, TA_JUSTIFY
from reportlab.platypus import (
    SimpleDocTemplate, Paragraph, Spacer, Table, TableStyle,
    HRFlowable, PageBreak
)

# ─── Color Palette ────────────────────────────────────────────────────────────
NAVY        = colors.HexColor("#1A3A5C")
BLUE        = colors.HexColor("#2563A8")
LIGHT_BLUE  = colors.HexColor("#E8F1FA")
TEAL        = colors.HexColor("#0E7C7B")
LIGHT_TEAL  = colors.HexColor("#E4F5F4")
RED         = colors.HexColor("#C0392B")
LIGHT_RED   = colors.HexColor("#FDECEA")
GREEN       = colors.HexColor("#1E7E34")
LIGHT_GREEN = colors.HexColor("#E8F5E9")
ORANGE      = colors.HexColor("#C96A10")
LIGHT_ORANGE= colors.HexColor("#FDF0E4")
PURPLE      = colors.HexColor("#6B3FA0")
LIGHT_PURP  = colors.HexColor("#F2EDF9")
GOLD        = colors.HexColor("#A07800")
LIGHT_GOLD  = colors.HexColor("#FDF8E3")
CRIMSON     = colors.HexColor("#8B0000")
WARN_BG     = colors.HexColor("#FFF8E1")
WARN_BORDER = colors.HexColor("#F9A825")
GRAY        = colors.HexColor("#555555")
LIGHT_GRAY  = colors.HexColor("#F5F5F5")
WHITE       = colors.white
BLACK       = colors.black

W, H = A4
CW = W - 3*cm

doc = SimpleDocTemplate(
    "/tmp/workspace/pcod-meal-plan/Diabetes_BP_Meal_Plan.pdf",
    pagesize=A4,
    leftMargin=1.5*cm, rightMargin=1.5*cm,
    topMargin=1.5*cm,  bottomMargin=1.5*cm,
    title="Diabetes & Blood Pressure Meal Plan",
    author="Orris Health",
)

def sty(name, **kw):
    return ParagraphStyle(name, **kw)

H1      = sty("H1",   fontSize=24, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=30)
SUB     = sty("SUB",  fontSize=10, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica",      leading=15)
SEC     = sty("SEC",  fontSize=13, textColor=WHITE, alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=17)
BODY    = sty("BOD",  fontSize=9,  textColor=BLACK, alignment=TA_JUSTIFY, fontName="Helvetica",     leading=13, spaceAfter=3)
BODY_B  = sty("BODB", fontSize=9,  textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=13)
SMALL   = sty("SM",   fontSize=8,  textColor=GRAY,  alignment=TA_LEFT,   fontName="Helvetica",      leading=11)
CELL_H  = sty("CHD",  fontSize=9,  textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=12)
CELL    = sty("CEL",  fontSize=8.5,textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica",      leading=12)
CELL_C  = sty("CLC",  fontSize=8.5,textColor=BLACK, alignment=TA_CENTER, fontName="Helvetica",      leading=12)
DAYHEAD = sty("DYH",  fontSize=10, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=14)
MEAL_L  = sty("MLL",  fontSize=8,  textColor=NAVY,  alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=11)
MEAL_T  = sty("MLT",  fontSize=8,  textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica",      leading=11, spaceAfter=2)
WARN_T  = sty("WRT",  fontSize=9,  textColor=CRIMSON, alignment=TA_LEFT, fontName="Helvetica",      leading=13)

story = []

# ── HELPERS ────────────────────────────────────────────────────────────────────
def banner(text, sub="", bg=NAVY):
    rows = [[Paragraph(text, H1)]]
    if sub:
        rows.append([Paragraph(sub, SUB)])
    t = Table(rows, colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("ROUNDEDCORNERS",[8]),
        ("TOPPADDING",    (0,0),(-1,-1), 10),
        ("BOTTOMPADDING", (0,0),(-1,-1), 10),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
        ("RIGHTPADDING",  (0,0),(-1,-1), 12),
    ]))
    return t

def sec_hdr(text, bg=NAVY):
    t = Table([[Paragraph(text, SEC)]], colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("ROUNDEDCORNERS",[5]),
        ("TOPPADDING",    (0,0),(-1,-1), 7),
        ("BOTTOMPADDING", (0,0),(-1,-1), 7),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
    ]))
    return t

def warn_box(text, bg=WARN_BG, bc=WARN_BORDER, tc=CRIMSON):
    t = Table([[Paragraph(text, sty("W2", fontSize=9, textColor=tc,
                                     fontName="Helvetica", leading=13,
                                     alignment=TA_LEFT))]], colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("TOPPADDING",    (0,0),(-1,-1), 8),
        ("BOTTOMPADDING", (0,0),(-1,-1), 8),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
        ("RIGHTPADDING",  (0,0),(-1,-1), 12),
        ("BOX",           (0,0),(-1,-1), 1, bc),
        ("ROUNDEDCORNERS",[4]),
    ]))
    return t

def two_col(left_items, right_items,
            ltitle="✅  EAT MORE", rtitle="❌  AVOID / LIMIT",
            ltc=GREEN, rtc=RED, lbg=LIGHT_GREEN, rbg=LIGHT_RED):
    hw = CW/2 - 4
    def mk(title, items, hbg, bg):
        rows = [[Paragraph(title, sty("TH3", fontSize=10, textColor=WHITE,
                                       fontName="Helvetica-Bold", leading=14,
                                       alignment=TA_CENTER))]]
        for item in items:
            rows.append([Paragraph(f"• {item}", CELL)])
        return rows, hbg, bg
    lr, lhbg, lbg2 = mk(ltitle, left_items, ltc, lbg)
    rr, rhbg, rbg2 = mk(rtitle, right_items, rtc, rbg)
    mx = max(len(lr), len(rr))
    while len(lr) < mx: lr.append([""])
    while len(rr) < mx: rr.append([""])
    merged = [[l[0], r[0]] for l, r in zip(lr, rr)]
    t = Table(merged, colWidths=[hw, hw])
    t.setStyle(TableStyle([
        ("BACKGROUND", (0,0),(0,0), lhbg),
        ("BACKGROUND", (1,0),(1,0), rhbg),
        ("BACKGROUND", (0,1),(0,-1), lbg2),
        ("BACKGROUND", (1,1),(1,-1), rbg2),
        ("TOPPADDING",    (0,0),(-1,-1), 4),
        ("BOTTOMPADDING", (0,0),(-1,-1), 4),
        ("LEFTPADDING",   (0,0),(-1,-1), 8),
        ("RIGHTPADDING",  (0,0),(-1,-1), 8),
        ("VALIGN",        (0,0),(-1,-1), "TOP"),
        ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
    ]))
    return t

def recipe_card(title, time_str, servings, ingredients, steps, note="", bg=LIGHT_BLUE, ac=BLUE):
    ing_text  = "\n".join(f"• {i}" for i in ingredients)
    step_text = "\n".join(f"{n+1}. {s}" for n,s in enumerate(steps))
    content = [
        [Paragraph(title, sty("RT3", fontSize=10, textColor=ac,
                               fontName="Helvetica-Bold", leading=14))],
        [Paragraph(f"⏱ {time_str}  |  🍽 {servings}", SMALL)],
        [Paragraph("<b>Ingredients:</b>", BODY_B)],
        [Paragraph(ing_text, sty("RBI", fontSize=8.5, textColor=BLACK,
                                  fontName="Helvetica", leading=12, spaceAfter=2))],
        [Paragraph("<b>Method:</b>", BODY_B)],
        [Paragraph(step_text, sty("RBS", fontSize=8.5, textColor=BLACK,
                                   fontName="Helvetica", leading=12, spaceAfter=2))],
    ]
    if note:
        content.append([Paragraph(f"💡 {note}", SMALL)])
    t = Table(content, colWidths=[CW/2 - 6])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("TOPPADDING",    (0,0),(-1,-1), 5),
        ("BOTTOMPADDING", (0,0),(-1,-1), 5),
        ("LEFTPADDING",   (0,0),(-1,-1), 10),
        ("RIGHTPADDING",  (0,0),(-1,-1), 10),
        ("ROUNDEDCORNERS",[6]),
        ("BOX",           (0,0),(-1,-1), 0.5, ac),
    ]))
    return t

def two_recipes(r1, r2):
    t = Table([[r1, r2]], colWidths=[CW/2-4, CW/2-4])
    t.setStyle(TableStyle([
        ("VALIGN",      (0,0),(-1,-1), "TOP"),
        ("LEFTPADDING", (0,0),(-1,-1), 3),
        ("RIGHTPADDING",(0,0),(-1,-1), 3),
    ]))
    return t

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 1 — COVER + FOOD GUIDE
# ══════════════════════════════════════════════════════════════════════════════
story.append(Spacer(1, 0.4*cm))
story.append(banner(
    "🩺  Diabetes & Blood Pressure\nMeal Plan",
    "An Evidence-Based Nutrition Guide for Managing Diabetes Mellitus & Hypertension Together",
    bg=NAVY
))
story.append(Spacer(1, 0.4*cm))

intro = (
    "Diabetes mellitus (DM) and hypertension (HTN) commonly co-exist — up to <b>75% of people with Type 2 "
    "diabetes also have high blood pressure</b>. Together they dramatically raise cardiovascular risk. "
    "The <b>DASH diet</b> (Dietary Approaches to Stop Hypertension) is endorsed by the AHA, ACC, ADA, and "
    "NIH as the #1 diet for both conditions — rated Best Diet for High Blood Pressure AND Best Diet for "
    "Diabetes by U.S. News 2025. A 2025 Cochrane Review (Bensaaud et al., PMID: 40326569) confirmed "
    "DASH reduces systolic BP by 1–13 mmHg. A 2025 meta-analysis (Lan et al., PMID: 40419389) confirmed "
    "reduced carbohydrate intake significantly improves HbA1c and insulin resistance in Type 2 DM."
)
story.append(Paragraph(intro, BODY))
story.append(Spacer(1, 0.3*cm))

# 4 Key Goals
goals = [
    ("🩸", "Control\nBlood Sugar", "Low GI carbs\n& high fiber"),
    ("❤️", "Lower\nBlood Pressure", "DASH diet:\nlow sodium"),
    ("⚖️", "Manage\nWeight", "Calorie-aware\n& portion control"),
    ("🫀", "Protect\nHeart Health", "Omega-3 fats\n& antioxidants"),
]
gcells = [
    Paragraph(f"<b>{e}</b><br/><b>{t}</b><br/><font size=8>{d}</font>",
              sty("GC3", fontSize=9, textColor=NAVY, alignment=TA_CENTER,
                  fontName="Helvetica", leading=13))
    for e, t, d in goals
]
gtbl = Table([gcells], colWidths=[CW/4]*4)
gtbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0),(-1,-1), LIGHT_BLUE),
    ("TOPPADDING",    (0,0),(-1,-1), 10),
    ("BOTTOMPADDING", (0,0),(-1,-1), 10),
    ("GRID",          (0,0),(-1,-1), 0.4, BLUE),
    ("ROUNDEDCORNERS",[5]),
]))
story.append(gtbl)
story.append(Spacer(1, 0.3*cm))

# Critical Notes
story.append(warn_box(
    "⚠️  CRITICAL REMINDERS:\n"
    "• Diabetes: Monitor blood glucose regularly. Never skip meals if on insulin or sulphonylureas — risk of hypoglycemia.\n"
    "• Blood Pressure: Limit sodium to <1,500–2,300 mg/day. Avoid adding extra salt. Check food labels.\n"
    "• Take all medications as prescribed. This diet SUPPORTS medication — it does not replace it.\n"
    "• If you are on ACE inhibitors or ARBs, moderate high-potassium foods and discuss with your doctor."
))
story.append(Spacer(1, 0.3*cm))

# ── FOOD GUIDE ─────────────────────────────────────────────────────────────────
story.append(sec_hdr("🥗  What to Eat & What to Avoid"))
story.append(Spacer(1, 0.2*cm))

eat = [
    "Non-starchy vegetables: spinach, broccoli, capsicum, cucumber, tomato, cauliflower, beans",
    "Whole grains (low GI): oats, brown rice, quinoa, barley, millets (jowar, bajra, ragi)",
    "Legumes & pulses: dal, rajma, chana, moong, lentils — high fiber + plant protein",
    "Lean proteins: eggs (whites), chicken breast, fish (especially salmon, mackerel), tofu",
    "Healthy fats: olive oil, avocado, walnuts, almonds, flaxseeds, chia seeds",
    "Low-fat dairy: Greek yogurt (unsweetened), skimmed milk, low-fat paneer, buttermilk",
    "Low-GI fruits: berries, apple, guava, pear, pomegranate, kiwi — in controlled portions",
    "High-potassium foods (for BP): banana (small), sweet potato, spinach, avocado, tomatoes",
    "High-magnesium foods: nuts, seeds, dark leafy greens, whole grains, legumes",
    "Anti-inflammatory spices: turmeric, garlic, ginger, cinnamon, fenugreek (methi)",
    "Fermented foods: yogurt, buttermilk, idli, dosa — gut microbiome support",
    "Heart-healthy fish: fatty fish 2x/week (salmon, sardines, mackerel, tuna)",
]
avoid = [
    "White rice, maida (white flour), white bread — high GI, blood sugar spikes",
    "Added sugars: mithai, cold drinks, fruit juices, biscuits, ice cream, candy",
    "High-sodium foods: papad, pickles, instant noodles, salted chips, processed meats",
    "Trans fats & saturated fats: bakery items, fast food, full-fat ghee in excess, cream",
    "Processed & packaged snacks — high in sodium, sugar, and refined carbs",
    "Red & processed meats (daily): sausages, bacon, salami, organ meats",
    "Full-fat dairy in excess: butter, cream, full-fat cheese",
    "Alcohol: raises blood pressure, disrupts blood sugar control",
    "High-GI fruits in large amounts: mango, banana (large), grapes, chikoo, litchi",
    "Coconut oil & palm oil — high saturated fat, worsens cardiovascular risk",
    "Frying — deep fried snacks add excess calories and saturated fat",
    "Skipping meals — causes blood sugar crashes; dangerous if on insulin/sulphonylureas",
]
story.append(two_col(eat, avoid))
story.append(Spacer(1, 0.3*cm))

# ── THE PLATE METHOD ──────────────────────────────────────────────────────────
story.append(sec_hdr("🍽️  The Diabetes Plate Method (Every Meal)", bg=TEAL))
story.append(Spacer(1, 0.2*cm))

plate_data = [
    [Paragraph("Section", CELL_H), Paragraph("What to Fill It With", CELL_H),
     Paragraph("Why", CELL_H)],
    [Paragraph("½ Plate\n(Non-starchy Veg)", sty("PL", fontSize=9, fontName="Helvetica-Bold",
               textColor=GREEN, leading=12)),
     Paragraph("Spinach, broccoli, capsicum, cucumber, tomato, beans, cauliflower", CELL),
     Paragraph("Low calorie, high fiber, rich in potassium & magnesium — lowers BP & controls BG", CELL)],
    [Paragraph("¼ Plate\n(Lean Protein)", sty("PL2", fontSize=9, fontName="Helvetica-Bold",
               textColor=BLUE, leading=12)),
     Paragraph("Eggs, chicken breast, fish, tofu, dal, paneer (low-fat)", CELL),
     Paragraph("Slows glucose absorption, preserves muscle, promotes satiety", CELL)],
    [Paragraph("¼ Plate\n(Complex Carbs)", sty("PL3", fontSize=9, fontName="Helvetica-Bold",
               textColor=ORANGE, leading=12)),
     Paragraph("Brown rice, whole wheat roti, millets, oats, quinoa, sweet potato", CELL),
     Paragraph("Low GI carbs cause slower glucose rise; fiber content aids BP management", CELL)],
    [Paragraph("Side: Healthy Fat", sty("PL4", fontSize=9, fontName="Helvetica-Bold",
               textColor=GOLD, leading=12)),
     Paragraph("1 tsp olive oil in cooking, handful of nuts, avocado slices", CELL),
     Paragraph("Lowers LDL cholesterol, reduces cardiovascular risk in DM+HTN", CELL)],
]
ptbl = Table(plate_data, colWidths=[CW*0.22, CW*0.44, CW*0.34])
pstyle = [
    ("BACKGROUND",    (0,0),(-1,0), TEAL),
    ("TOPPADDING",    (0,0),(-1,-1), 6),
    ("BOTTOMPADDING", (0,0),(-1,-1), 6),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(plate_data)):
    pstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_TEAL if r%2==1 else WHITE))
ptbl.setStyle(TableStyle(pstyle))
story.append(ptbl)
story.append(Spacer(1, 0.3*cm))

# ── KEY NUTRIENTS ──────────────────────────────────────────────────────────────
story.append(sec_hdr("💊  Key Nutrients for Diabetes & Blood Pressure", bg=PURPLE))
story.append(Spacer(1, 0.2*cm))

nut_data = [
    [Paragraph("Nutrient", CELL_H), Paragraph("Role", CELL_H),
     Paragraph("Condition", CELL_H), Paragraph("Best Sources", CELL_H)],
    [Paragraph("Dietary Fiber", CELL), Paragraph("Slows glucose absorption; lowers LDL & BP", CELL),
     Paragraph("DM + HTN", CELL_C), Paragraph("Oats, legumes, vegetables, fruits, chia", CELL)],
    [Paragraph("Potassium", CELL), Paragraph("Counteracts sodium; relaxes blood vessels; lowers BP", CELL),
     Paragraph("HTN", CELL_C), Paragraph("Sweet potato, banana, spinach, avocado, tomato", CELL)],
    [Paragraph("Magnesium", CELL), Paragraph("Improves insulin sensitivity; reduces BP", CELL),
     Paragraph("DM + HTN", CELL_C), Paragraph("Nuts, seeds, leafy greens, whole grains, legumes", CELL)],
    [Paragraph("Omega-3 Fatty Acids", CELL), Paragraph("Lowers triglycerides; reduces inflammation; protects heart", CELL),
     Paragraph("DM + HTN", CELL_C), Paragraph("Salmon, mackerel, flaxseeds, walnuts, chia", CELL)],
    [Paragraph("Chromium", CELL), Paragraph("Enhances insulin action; improves glucose tolerance", CELL),
     Paragraph("DM", CELL_C), Paragraph("Broccoli, whole grains, eggs, nuts", CELL)],
    [Paragraph("Calcium", CELL), Paragraph("Supports vessel contraction; modest BP lowering effect", CELL),
     Paragraph("HTN", CELL_C), Paragraph("Low-fat dairy, leafy greens, sesame seeds, tofu", CELL)],
    [Paragraph("Vitamin D", CELL), Paragraph("Improves insulin sensitivity; linked to BP regulation", CELL),
     Paragraph("DM + HTN", CELL_C), Paragraph("Sunlight, eggs, fish, fortified milk", CELL)],
    [Paragraph("Coenzyme Q10", CELL), Paragraph("Antioxidant; mild BP lowering; supports heart muscle", CELL),
     Paragraph("HTN", CELL_C), Paragraph("Fatty fish, organ meat (small), spinach, broccoli", CELL)],
]
ntbl = Table(nut_data, colWidths=[CW*0.19, CW*0.36, CW*0.14, CW*0.31])
nstyle = [
    ("BACKGROUND",    (0,0),(-1,0), PURPLE),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(nut_data)):
    nstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_PURP if r%2==1 else WHITE))
ntbl.setStyle(TableStyle(nstyle))
story.append(ntbl)

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 2 — 7-DAY MEAL PLAN
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("📅  7-Day Diabetes & Blood Pressure Meal Plan"))
story.append(Spacer(1, 0.2*cm))

story.append(Paragraph(
    "Each day: <b>~1600–1800 kcal</b> | <b>~30% protein</b> | <b>~40% complex carbs (low GI)</b> | "
    "<b>~30% healthy fats</b> | <b>30–40g fiber</b> | <b>Sodium &lt;1,500–2,300 mg</b> | "
    "<b>NO added salt at table</b>. Take medications as prescribed.",
    sty("NP", fontSize=8.5, textColor=GRAY, fontName="Helvetica", leading=12)
))
story.append(Spacer(1, 0.2*cm))

week = [
    {
        "day": "Monday",
        "early":     "Warm water + ½ tsp cinnamon + lemon. Check blood glucose if monitoring.",
        "breakfast": "Vegetable oats (½ cup rolled oats + carrot + peas) + 2 boiled eggs + 1 cup low-fat buttermilk",
        "snack1":    "10 almonds + 1 small apple (avoid juice)",
        "lunch":     "2 whole wheat rotis + 1 cup moong/masoor dal + spinach sabzi + salad (no salt, use lemon) + chaas",
        "snack2":    "Handful roasted pumpkin seeds + 1 small guava",
        "dinner":    "1 cup brown rice + grilled chicken / tofu (100g) + sautéed broccoli & capsicum + cucumber raita",
        "bedtime":   "Warm turmeric milk (low-fat, no sugar, pinch cinnamon)",
    },
    {
        "day": "Tuesday",
        "early":     "Methi seeds water (1 tsp soaked overnight). Check BP if monitoring.",
        "breakfast": "2 moong dal chilla with tomato-spinach filling + 1 cup unsweetened Greek yogurt",
        "snack1":    "5 walnuts + 1 kiwi",
        "lunch":     "1 cup quinoa + 1 cup rajma (no excess salt) + mixed veg sabzi + green salad",
        "snack2":    "Carrot & cucumber sticks + 2 tbsp hummus (low-salt)",
        "dinner":    "2 bajra rotis + baked/grilled fish (100g salmon/tuna) + steamed beans & tomato",
        "bedtime":   "Chamomile or hibiscus tea (hibiscus lowers BP)",
    },
    {
        "day": "Wednesday",
        "early":     "Warm jeera water + lemon",
        "breakfast": "Overnight oats (½ cup oats + chia + low-fat milk + berries) + 1 boiled egg",
        "snack1":    "Pomegranate seeds (½ cup) + 5 almonds",
        "lunch":     "2 whole wheat rotis + chana masala (no excess salt) + methi sabzi + onion-tomato salad",
        "snack2":    "Vegetable soup (homemade, no cream, low sodium)",
        "dinner":    "1 cup cooked millets (foxtail/bajra) + egg bhurji (2 eggs) + palak sabzi",
        "bedtime":   "Warm turmeric milk (low-fat)",
    },
    {
        "day": "Thursday",
        "early":     "Green tea (no sugar) + soaked almonds (6)",
        "breakfast": "Besan cheela (2, minimal oil) + low-fat dahi (unsweetened) + 1 glass skimmed milk",
        "snack1":    "1 small pear + 1 tbsp flaxseeds (sprinkled on yogurt)",
        "lunch":     "1 cup brown rice + toor dal + bhindi sabzi + salad + chaas",
        "snack2":    "Apple slices + 1 tbsp natural peanut butter (no added salt/sugar)",
        "dinner":    "2 ragi rotis + low-fat paneer bhurji + beans & carrot sabzi",
        "bedtime":   "Warm low-fat milk with nutmeg (no sugar)",
    },
    {
        "day": "Friday",
        "early":     "Lemon-ginger warm water",
        "breakfast": "Poha (1.5 cups, with peas, turmeric, mustard seeds, no salt added) + 1 boiled egg + green tea",
        "snack1":    "Roasted chana (handful) + 1 small orange",
        "lunch":     "2 whole wheat rotis + kidney bean curry (low sodium) + steamed cauliflower + salad",
        "snack2":    "Moong sprout chaat (lemon + jeera, no salt) + buttermilk",
        "dinner":    "1 cup brown rice + grilled mackerel/sardines (100g) + sautéed spinach & garlic",
        "bedtime":   "Hibiscus or chamomile tea",
    },
    {
        "day": "Saturday",
        "early":     "Warm water + 1 tsp soaked chia seeds",
        "breakfast": "Idli (3, fermented) + low-salt sambar + small coconut chutney + 1 cup skimmed milk",
        "snack1":    "Mixed berries (½ cup) + Greek yogurt (unsweetened)",
        "lunch":     "1 cup quinoa + chicken curry (light gravy, minimal salt) / tofu curry + green salad",
        "snack2":    "Dhokla (2 pieces, steamed not fried) + ginger-lemon tea (no sugar)",
        "dinner":    "2 jowar rotis + palak paneer (low-fat, low sodium) + cucumber raita",
        "bedtime":   "Warm turmeric milk",
    },
    {
        "day": "Sunday",
        "early":     "Warm water with cinnamon + lemon",
        "breakfast": "Vegetable dalia (broken wheat, with flaxseeds) + 2 boiled eggs + 1 cup low-fat milk",
        "snack1":    "Mixed fruit bowl (apple, guava, papaya — measured portion ~½ cup)",
        "lunch":     "2 bajra/jowar rotis + fish curry (low sodium) / soya masala + dal + salad",
        "snack2":    "Roasted makhana (fox nuts, 1 cup — unsalted)",
        "dinner":    "Moong dal khichdi (1 cup, with ghee ½ tsp) + low-fat raita + side salad",
        "bedtime":   "Warm turmeric milk (low-fat)",
    },
]

meal_labels = [
    ("🌅 Early Morning", "early"),
    ("🍳 Breakfast",     "breakfast"),
    ("🍎 Mid-Morning",   "snack1"),
    ("🍱 Lunch",         "lunch"),
    ("🫐 Evening Snack", "snack2"),
    ("🌙 Dinner",        "dinner"),
    ("💤 Bedtime",       "bedtime"),
]

day_colors = [NAVY, BLUE, TEAL, PURPLE, GREEN, ORANGE, colors.HexColor("#5C3A8C")]

for i, day in enumerate(week):
    dc = day_colors[i]
    dh = Table([[Paragraph(f"  {day['day']}", DAYHEAD)]], colWidths=[CW])
    dh.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), dc),
        ("ROUNDEDCORNERS",[5]),
        ("TOPPADDING",    (0,0),(-1,-1), 6),
        ("BOTTOMPADDING", (0,0),(-1,-1), 6),
        ("LEFTPADDING",   (0,0),(-1,-1), 10),
    ]))
    story.append(dh)
    rows = [[Paragraph(lbl, MEAL_L), Paragraph(day[key], MEAL_T)]
            for lbl, key in meal_labels]
    mt = Table(rows, colWidths=[CW*0.23, CW*0.77])
    mt.setStyle(TableStyle([
        ("ROWBACKGROUNDS", (0,0),(-1,-1), [WHITE, LIGHT_BLUE]),
        ("TOPPADDING",     (0,0),(-1,-1), 4),
        ("BOTTOMPADDING",  (0,0),(-1,-1), 4),
        ("LEFTPADDING",    (0,0),(-1,-1), 8),
        ("RIGHTPADDING",   (0,0),(-1,-1), 8),
        ("VALIGN",         (0,0),(-1,-1), "TOP"),
        ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#DDDDDD")),
    ]))
    story.append(mt)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 3 — RECIPES
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("👩‍🍳  Diabetes & BP-Friendly Recipes", bg=TEAL))
story.append(Spacer(1, 0.25*cm))

recipes = [
    (
        "1. Oats Vegetable Upma (No Salt)",
        "20 min", "1 serving",
        ["½ cup rolled oats", "½ cup mixed vegetables (carrot, peas, beans)",
         "1 small onion (chopped)", "½ tsp mustard seeds, ¼ tsp turmeric",
         "1 tsp olive oil", "Lemon juice (instead of salt)", "Coriander to garnish"],
        ["Heat oil; add mustard seeds until they splutter.",
         "Add onion; sauté 2 min. Add vegetables & turmeric.",
         "Add oats; mix well. Add ½ cup water.",
         "Cook 3–4 min stirring. Add lemon juice.",
         "Garnish with coriander. Eat with low-fat dahi."],
        "Oats: soluble fiber (beta-glucan) lowers LDL, slows glucose absorption, and reduces BP.",
        LIGHT_TEAL, TEAL
    ),
    (
        "2. Salmon & Spinach Salad Bowl",
        "20 min", "1 serving",
        ["100g grilled salmon fillet", "2 cups baby spinach",
         "½ cup cherry tomatoes", "¼ avocado (sliced)",
         "1 tbsp pumpkin seeds",
         "Dressing: 1 tsp olive oil + lemon + garlic + black pepper (no salt)"],
        ["Grill salmon with pepper, garlic, and lemon — 12 min.",
         "Arrange spinach, tomatoes, avocado in bowl.",
         "Flake salmon on top; add pumpkin seeds.",
         "Drizzle olive oil-lemon dressing. Toss."],
        "Omega-3 (salmon) + potassium (spinach, avocado) + magnesium (pumpkin seeds) = BP + DM combo.",
        LIGHT_BLUE, BLUE
    ),
    (
        "3. Rajma (Kidney Bean) Curry — Low Sodium",
        "35 min", "3 servings",
        ["1 cup cooked rajma (kidney beans)", "1 large tomato, blended",
         "1 onion, finely chopped", "2 garlic cloves + ½ inch ginger",
         "½ tsp each: cumin, coriander, turmeric, garam masala",
         "1 tsp olive oil. NO added salt — use lemon/amchur for tang"],
        ["Heat oil; sauté onion, garlic, ginger until golden.",
         "Add blended tomato; cook 5 min.",
         "Add spices; cook 2 min.",
         "Add rajma + ½ cup water; simmer 10 min.",
         "Finish with lemon juice and coriander."],
        "Rajma: 7g fiber + plant protein per serving. Fiber slows glucose & BP spike post-meal.",
        LIGHT_GREEN, GREEN
    ),
    (
        "4. Ragi (Finger Millet) Roti",
        "20 min", "4 rotis",
        ["1 cup ragi flour", "¼ cup warm water (approximately)",
         "½ tsp ajwain (carom seeds)", "1 tbsp finely chopped methi leaves",
         "Minimal olive oil for cooking"],
        ["Mix ragi flour, ajwain, methi with warm water.",
         "Knead to smooth dough (add water gradually).",
         "Divide into 4 balls; roll thin on floured board.",
         "Cook on hot tawa 2 min each side.",
         "Brush lightly with ½ tsp olive oil."],
        "Ragi: rich in calcium, iron, magnesium; low GI; gluten-free. Ideal for DM + HTN.",
        LIGHT_GOLD, GOLD
    ),
    (
        "5. Hibiscus-Cinnamon Cold Brew Tea (BP Lowering)",
        "5 min + overnight", "2 glasses",
        ["2 tbsp dried hibiscus flowers (or 2 hibiscus tea bags)",
         "1 cinnamon stick", "2 cups cold water",
         "Squeeze of lemon juice", "Ice cubes"],
        ["Combine hibiscus, cinnamon stick, and cold water in jar.",
         "Refrigerate overnight (cold brew, no boiling).",
         "Strain; add lemon juice and ice.",
         "Drink 1 glass daily in the morning or evening."],
        "Hibiscus lowers systolic BP ~7 mmHg (RCT evidence). Cinnamon improves insulin sensitivity.",
        LIGHT_ORANGE, ORANGE
    ),
    (
        "6. Moong Dal Chilla (Protein Pancake)",
        "20 min", "2 servings",
        ["1 cup moong dal (soaked 4 hrs)", "Handful spinach",
         "½ tsp ginger-green chilli paste",
         "¼ tsp turmeric, jeera. NO salt — add lemon",
         "Olive oil spray"],
        ["Blend soaked dal to smooth batter.",
         "Mix in spinach, ginger paste, spices.",
         "Heat non-stick pan, spray oil, pour batter.",
         "Cook 2 min each side until golden.",
         "Serve with green chutney (no-salt version)."],
        "~14g protein/serving. Low GI. No sodium. Perfect for DM + HTN breakfast.",
        LIGHT_TEAL, TEAL
    ),
    (
        "7. Overnight Chia-Oat Pudding",
        "5 min + overnight", "1 serving",
        ["¼ cup rolled oats", "1 tbsp chia seeds",
         "1 cup skimmed milk or unsweetened almond milk",
         "½ tsp cinnamon", "¼ cup mixed berries",
         "1 tsp walnuts (crushed)"],
        ["Combine oats, chia, milk, cinnamon in a jar.",
         "Stir well; seal; refrigerate overnight.",
         "In the morning, top with berries and walnuts.",
         "Eat without added sugar — naturally sweet from berries."],
        "~8g protein, ~7g fiber. Low sodium, low GI. Beta-glucan in oats lowers BP & BG.",
        LIGHT_PURP, PURPLE
    ),
    (
        "8. Garlic-Turmeric Lentil Soup",
        "25 min", "2 servings",
        ["1 cup red lentils (masoor dal)", "4 garlic cloves (minced)",
         "1 tomato (chopped)", "1 carrot (diced)",
         "½ tsp cumin, turmeric, black pepper",
         "1 tsp olive oil. No added salt — use lemon",
         "4 cups water"],
        ["Heat oil; sauté garlic until golden (1 min).",
         "Add carrot, tomato; cook 3 min.",
         "Add lentils, spices, and water; bring to boil.",
         "Simmer 20 min until lentils are soft.",
         "Finish with lemon juice and black pepper."],
        "Garlic: proven BP-lowering agent. Lentils: fiber + plant protein. Zero added sodium.",
        LIGHT_GREEN, GREEN
    ),
]

for i in range(0, len(recipes), 2):
    r1 = recipe_card(*recipes[i])
    if i+1 < len(recipes):
        r2 = recipe_card(*recipes[i+1])
        story.append(two_recipes(r1, r2))
    else:
        story.append(r1)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 4 — TIPS, DRINKS, SNACKS
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("💡  Practical Tips for Diabetes & Blood Pressure"))
story.append(Spacer(1, 0.2*cm))

tips = [
    ("🩺  Monitor Regularly", "Check blood glucose before/after meals if prescribed. Check BP at same time each day. Log results to share with your doctor."),
    ("🍽️  Never Skip Meals", "Skipping meals causes blood sugar crashes (dangerous on insulin or sulphonylureas) and causes rebound overeating that spikes BP and BG."),
    ("🧂  Radically Reduce Sodium", "Target <1,500 mg sodium/day. Remove table salt. Avoid pickles, papad, chips, canned foods. Use lemon, herbs, garlic, and spices instead."),
    ("🌾  Choose Low-GI Every Time", "Every time you choose brown rice over white, whole wheat over maida, or oats over cornflakes — you are lowering your blood sugar response by 30–50%."),
    ("🧄  Eat Garlic Daily", "2–3 raw or cooked garlic cloves daily is supported by clinical evidence to reduce systolic BP by ~3–8 mmHg over time."),
    ("🫐  Eat the Rainbow", "Different colored vegetables provide different antioxidants, potassium, magnesium, and nitrates — all of which reduce oxidative stress and BP."),
    ("🏋️  Exercise is Non-Negotiable", "150 min/week of moderate activity (brisk walk + 2x strength training) improves insulin sensitivity and lowers BP as effectively as some medications."),
    ("🍷  No Alcohol", "Alcohol raises BP acutely, disrupts blood sugar control, interacts with diabetes medications, and adds empty calories. Avoid completely."),
    ("☕  Limit Coffee & Caffeine", "Caffeine can transiently raise BP. Limit to 1–2 cups/day, not on empty stomach. Switch to green tea or hibiscus tea for better BP outcomes."),
    ("⚖️  Lose Even 5% Body Weight", "Losing 5–10% of body weight reduces HbA1c by 0.5–1% and systolic BP by 5–10 mmHg. Modest calorie deficit (300 kcal/day below maintenance) achieves this safely."),
]

tip_rows = [[
    Paragraph(f"<b>{et}</b>", sty("TP3", fontSize=9, fontName="Helvetica-Bold",
                                   textColor=NAVY, leading=13)),
    Paragraph(desc, BODY)
] for et, desc in tips]

ttbl = Table(tip_rows, colWidths=[CW*0.30, CW*0.70])
ttbl.setStyle(TableStyle([
    ("ROWBACKGROUNDS", (0,0),(-1,-1), [LIGHT_BLUE, WHITE]),
    ("TOPPADDING",     (0,0),(-1,-1), 6),
    ("BOTTOMPADDING",  (0,0),(-1,-1), 6),
    ("LEFTPADDING",    (0,0),(-1,-1), 8),
    ("RIGHTPADDING",   (0,0),(-1,-1), 8),
    ("VALIGN",         (0,0),(-1,-1), "TOP"),
    ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#DDDDDD")),
]))
story.append(ttbl)
story.append(Spacer(1, 0.3*cm))

# ── DRINKS ─────────────────────────────────────────────────────────────────────
story.append(sec_hdr("💧  Best Daily Drinks", bg=TEAL))
story.append(Spacer(1, 0.2*cm))

drinks = [
    ["Drink", "When", "Why It Helps"],
    ["Warm lemon water (no sugar)", "First thing AM", "Alkaline, vitamin C, digestion; no glucose spike"],
    ["Hibiscus tea (2 cups/day)", "Morning & evening", "Lowers systolic BP ~7 mmHg (RCT evidence)"],
    ["Cinnamon water/tea", "Post-lunch", "Reduces post-meal blood sugar spike"],
    ["Green tea (1–2 cups)", "Mid-morning", "Antioxidants; improves insulin sensitivity"],
    ["Methi (fenugreek) seed water", "Early morning", "Improves insulin sensitivity, lowers BG"],
    ["Buttermilk / chaas (no salt)", "With lunch", "Probiotics + calcium; cooling; no sodium"],
    ["Coconut water (1 cup unsweetened)", "Evening snack", "Natural electrolytes; potassium for BP"],
    ["Warm turmeric milk (low-fat)", "Bedtime", "Anti-inflammatory; no glucose spike"],
    ["Plain water (3 L/day)", "Throughout day", "Prevents dehydration that worsens BP & BG"],
]
d_data = [[Paragraph(c, CELL_H if i==0 else (CELL_C if j==1 else CELL))
           for j,c in enumerate(row)] for i,row in enumerate(drinks)]
dtbl = Table(d_data, colWidths=[CW*0.27, CW*0.27, CW*0.46])
dstyle = [
    ("BACKGROUND",    (0,0),(-1,0), TEAL),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(drinks)):
    dstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_TEAL if r%2==1 else WHITE))
dtbl.setStyle(TableStyle(dstyle))
story.append(dtbl)
story.append(Spacer(1, 0.3*cm))

# ── SNACKS ──────────────────────────────────────────────────────────────────────
story.append(sec_hdr("🍎  Safe Snack Ideas (Low GI + Low Sodium)", bg=GREEN))
story.append(Spacer(1, 0.2*cm))

snacks = [
    ["✅ Roasted chana (unsalted)", "✅ Apple + 5 almonds", "✅ Greek yogurt (unsweetened)"],
    ["✅ Carrot sticks + low-salt hummus", "✅ Handful walnuts + kiwi", "✅ Boiled egg + black pepper"],
    ["✅ Sprout chaat (lemon only, no salt)", "✅ Roasted makhana (unsalted)", "✅ Pomegranate seeds + walnuts"],
    ["✅ Chia pudding (no sugar)", "✅ Pumpkin seeds + 1 guava", "✅ Veg soup (homemade, low sodium)"],
]
stbl = Table(
    [[Paragraph(c, CELL) for c in row] for row in snacks],
    colWidths=[CW/3]*3
)
stbl.setStyle(TableStyle([
    ("ROWBACKGROUNDS", (0,0),(-1,-1), [WHITE, LIGHT_GREEN]),
    ("TOPPADDING",     (0,0),(-1,-1), 5),
    ("BOTTOMPADDING",  (0,0),(-1,-1), 5),
    ("LEFTPADDING",    (0,0),(-1,-1), 8),
    ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#CCDDCC")),
]))
story.append(stbl)
story.append(Spacer(1, 0.3*cm))

# ── BLOOD SUGAR TARGET QUICK REFERENCE ─────────────────────────────────────────
story.append(sec_hdr("📊  Quick Reference: Target Ranges", bg=NAVY))
story.append(Spacer(1, 0.2*cm))

ref_data = [
    [Paragraph("Parameter", CELL_H), Paragraph("Normal", CELL_H),
     Paragraph("Diabetes Target", CELL_H), Paragraph("Notes", CELL_H)],
    [Paragraph("Fasting Blood Glucose", CELL), Paragraph("70–100 mg/dL", CELL_C),
     Paragraph("80–130 mg/dL", CELL_C), Paragraph("Check before breakfast; discuss target with doctor", CELL)],
    [Paragraph("Post-meal (2 hr) Glucose", CELL), Paragraph("<140 mg/dL", CELL_C),
     Paragraph("<180 mg/dL", CELL_C), Paragraph("2 hrs after first bite; diet choice impacts this most", CELL)],
    [Paragraph("HbA1c (3-month average)", CELL), Paragraph("<5.7%", CELL_C),
     Paragraph("<7.0% (most adults)", CELL_C), Paragraph("Check every 3 months", CELL)],
    [Paragraph("Blood Pressure", CELL), Paragraph("<120/80 mmHg", CELL_C),
     Paragraph("<130/80 mmHg (ADA)", CELL_C), Paragraph("Measure same time daily; low sodium diet key", CELL)],
    [Paragraph("LDL Cholesterol", CELL), Paragraph("<100 mg/dL", CELL_C),
     Paragraph("<70 mg/dL (high CVD risk)", CELL_C), Paragraph("Omega-3, fiber, and olive oil all help", CELL)],
    [Paragraph("BMI", CELL), Paragraph("18.5–24.9", CELL_C),
     Paragraph("Target normal range", CELL_C), Paragraph("5–10% weight loss significantly improves both conditions", CELL)],
]
rtbl = Table(ref_data, colWidths=[CW*0.24, CW*0.18, CW*0.24, CW*0.34])
rstyle = [
    ("BACKGROUND",    (0,0),(-1,0), NAVY),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(ref_data)):
    rstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_BLUE if r%2==1 else WHITE))
rtbl.setStyle(TableStyle(rstyle))
story.append(rtbl)
story.append(Spacer(1, 0.35*cm))

# ── FOOTER ─────────────────────────────────────────────────────────────────────
story.append(HRFlowable(width=CW, thickness=0.5, color=NAVY, spaceAfter=6))
footer = (
    "<b>Evidence Sources:</b> Bensaaud A et al. (2025) — DASH for cardiovascular prevention, "
    "<i>Cochrane Database Syst Rev</i> (PMID: 40326569). "
    "Lan J et al. (2025) — Dietary carbohydrate & glycaemic control in T2DM, "
    "<i>Asia Pac J Clin Nutr</i> (PMID: 40419389). "
    "Theodoridis X et al. (2023) — DASH adherence & hypertension risk meta-analysis, "
    "<i>Nutrients</i> (PMID: 37513679). "
    "2025 AHA/ACC Hypertension Guidelines. ADA Standards of Diabetes Care 2025.<br/>"
    "⚠️ This plan is for educational purposes. Always follow your doctor's and dietitian's personalized advice. "
    "Never adjust medications based on diet alone."
)
story.append(Paragraph(footer, SMALL))

doc.build(story)
print("Diabetes + BP PDF created successfully.")

from reportlab.lib.pagesizes import A4
from reportlab.lib import colors
from reportlab.lib.units import cm
from reportlab.lib.styles import ParagraphStyle
from reportlab.lib.enums import TA_CENTER, TA_LEFT, TA_JUSTIFY
from reportlab.platypus import (
    SimpleDocTemplate, Paragraph, Spacer, Table, TableStyle,
    HRFlowable, PageBreak
)

# ─── Color Palette ────────────────────────────────────────────────────────────
FOREST      = colors.HexColor("#1B5E20")
MED_GREEN   = colors.HexColor("#2E7D32")
LIGHT_GREEN = colors.HexColor("#E8F5E9")
ORANGE      = colors.HexColor("#BF360C")
LIGHT_ORANGE= colors.HexColor("#FBE9E7")
AMBER       = colors.HexColor("#E65100")
LIGHT_AMBER = colors.HexColor("#FFF3E0")
BLUE        = colors.HexColor("#1565C0")
LIGHT_BLUE  = colors.HexColor("#E3F2FD")
TEAL        = colors.HexColor("#00695C")
LIGHT_TEAL  = colors.HexColor("#E0F2F1")
PURPLE      = colors.HexColor("#4A148C")
LIGHT_PURP  = colors.HexColor("#F3E5F5")
RED         = colors.HexColor("#B71C1C")
LIGHT_RED   = colors.HexColor("#FFEBEE")
GOLD        = colors.HexColor("#827717")
LIGHT_GOLD  = colors.HexColor("#F9FBE7")
BROWN       = colors.HexColor("#4E342E")
DARK_BROWN  = colors.HexColor("#3E2723")
GRAY        = colors.HexColor("#546E7A")
LIGHT_GRAY  = colors.HexColor("#F5F5F5")
WHITE       = colors.white
BLACK       = colors.black

W, H = A4
CW = W - 3*cm

doc = SimpleDocTemplate(
    "/tmp/workspace/pcod-meal-plan/WeightLoss_MusclePreservation_Plan.pdf",
    pagesize=A4,
    leftMargin=1.5*cm, rightMargin=1.5*cm,
    topMargin=1.5*cm,  bottomMargin=1.5*cm,
    title="Weight & Fat Loss Meal Plan — Preserve Muscle",
    author="Orris Health",
)

def sty(name, **kw):
    return ParagraphStyle(name, **kw)

H1      = sty("H1",  fontSize=23, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=29)
SUB     = sty("SB",  fontSize=10, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica",      leading=15)
SEC     = sty("SC",  fontSize=13, textColor=WHITE, alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=17)
BODY    = sty("BD",  fontSize=9,  textColor=BLACK, alignment=TA_JUSTIFY, fontName="Helvetica",     leading=13, spaceAfter=3)
BODY_B  = sty("BDB", fontSize=9,  textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=13)
SMALL   = sty("SM",  fontSize=8,  textColor=GRAY,  alignment=TA_LEFT,   fontName="Helvetica",      leading=11)
CELL_H  = sty("CH",  fontSize=9,  textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=12)
CELL    = sty("CL",  fontSize=8.5,textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica",      leading=12)
CELL_C  = sty("CC",  fontSize=8.5,textColor=BLACK, alignment=TA_CENTER, fontName="Helvetica",      leading=12)
DAYHEAD = sty("DH",  fontSize=10, textColor=WHITE, alignment=TA_CENTER, fontName="Helvetica-Bold", leading=14)
MEAL_L  = sty("ML",  fontSize=8,  textColor=FOREST,alignment=TA_LEFT,   fontName="Helvetica-Bold", leading=11)
MEAL_T  = sty("MT",  fontSize=8,  textColor=BLACK, alignment=TA_LEFT,   fontName="Helvetica",      leading=11, spaceAfter=2)

story = []

def banner(text, sub="", bg=FOREST):
    rows = [[Paragraph(text, H1)]]
    if sub: rows.append([Paragraph(sub, SUB)])
    t = Table(rows, colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("ROUNDEDCORNERS",[8]),
        ("TOPPADDING",    (0,0),(-1,-1), 10),
        ("BOTTOMPADDING", (0,0),(-1,-1), 10),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
        ("RIGHTPADDING",  (0,0),(-1,-1), 12),
    ]))
    return t

def sec_hdr(text, bg=FOREST):
    t = Table([[Paragraph(text, SEC)]], colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("ROUNDEDCORNERS",[5]),
        ("TOPPADDING",    (0,0),(-1,-1), 7),
        ("BOTTOMPADDING", (0,0),(-1,-1), 7),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
    ]))
    return t

def info_box(text, bg=LIGHT_AMBER, bc=AMBER, tc=DARK_BROWN):
    t = Table([[Paragraph(text, sty("IB", fontSize=9, textColor=tc,
                                     fontName="Helvetica", leading=13,
                                     alignment=TA_LEFT))]], colWidths=[CW])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("TOPPADDING",    (0,0),(-1,-1), 8),
        ("BOTTOMPADDING", (0,0),(-1,-1), 8),
        ("LEFTPADDING",   (0,0),(-1,-1), 12),
        ("RIGHTPADDING",  (0,0),(-1,-1), 12),
        ("BOX",           (0,0),(-1,-1), 1, bc),
        ("ROUNDEDCORNERS",[4]),
    ]))
    return t

def two_col(left_items, right_items,
            ltitle="✅  EAT MORE", rtitle="❌  AVOID / LIMIT",
            ltc=MED_GREEN, rtc=RED, lbg=LIGHT_GREEN, rbg=LIGHT_RED):
    hw = CW/2 - 4
    def mk(title, items, hbg, bg):
        rows = [[Paragraph(title, sty("TC", fontSize=10, textColor=WHITE,
                                       fontName="Helvetica-Bold", leading=14,
                                       alignment=TA_CENTER))]]
        for item in items: rows.append([Paragraph(f"• {item}", CELL)])
        return rows, hbg, bg
    lr, lhbg, lbg2 = mk(ltitle, left_items, ltc, lbg)
    rr, rhbg, rbg2 = mk(rtitle, right_items, rtc, rbg)
    mx = max(len(lr), len(rr))
    while len(lr) < mx: lr.append([""])
    while len(rr) < mx: rr.append([""])
    merged = [[l[0], r[0]] for l, r in zip(lr, rr)]
    t = Table(merged, colWidths=[hw, hw])
    t.setStyle(TableStyle([
        ("BACKGROUND", (0,0),(0,0), lhbg),
        ("BACKGROUND", (1,0),(1,0), rhbg),
        ("BACKGROUND", (0,1),(0,-1), lbg2),
        ("BACKGROUND", (1,1),(1,-1), rbg2),
        ("TOPPADDING",    (0,0),(-1,-1), 4),
        ("BOTTOMPADDING", (0,0),(-1,-1), 4),
        ("LEFTPADDING",   (0,0),(-1,-1), 8),
        ("RIGHTPADDING",  (0,0),(-1,-1), 8),
        ("VALIGN",        (0,0),(-1,-1), "TOP"),
        ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
    ]))
    return t

def recipe_card(title, time_str, servings, ingredients, steps, note="", bg=LIGHT_GREEN, ac=MED_GREEN):
    ing_text  = "\n".join(f"• {i}" for i in ingredients)
    step_text = "\n".join(f"{n+1}. {s}" for n,s in enumerate(steps))
    content = [
        [Paragraph(title, sty("RT4", fontSize=10, textColor=ac,
                               fontName="Helvetica-Bold", leading=14))],
        [Paragraph(f"⏱ {time_str}  |  🍽 {servings}", SMALL)],
        [Paragraph("<b>Ingredients:</b>", BODY_B)],
        [Paragraph(ing_text, sty("RI", fontSize=8.5, textColor=BLACK,
                                  fontName="Helvetica", leading=12, spaceAfter=2))],
        [Paragraph("<b>Method:</b>", BODY_B)],
        [Paragraph(step_text, sty("RS2", fontSize=8.5, textColor=BLACK,
                                   fontName="Helvetica", leading=12, spaceAfter=2))],
    ]
    if note: content.append([Paragraph(f"💡 {note}", SMALL)])
    t = Table(content, colWidths=[CW/2 - 6])
    t.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), bg),
        ("TOPPADDING",    (0,0),(-1,-1), 5),
        ("BOTTOMPADDING", (0,0),(-1,-1), 5),
        ("LEFTPADDING",   (0,0),(-1,-1), 10),
        ("RIGHTPADDING",  (0,0),(-1,-1), 10),
        ("ROUNDEDCORNERS",[6]),
        ("BOX",           (0,0),(-1,-1), 0.5, ac),
    ]))
    return t

def two_recipes(r1, r2):
    t = Table([[r1, r2]], colWidths=[CW/2-4, CW/2-4])
    t.setStyle(TableStyle([
        ("VALIGN",      (0,0),(-1,-1), "TOP"),
        ("LEFTPADDING", (0,0),(-1,-1), 3),
        ("RIGHTPADDING",(0,0),(-1,-1), 3),
    ]))
    return t

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 1 — COVER + SCIENCE + FOOD GUIDE
# ══════════════════════════════════════════════════════════════════════════════
story.append(Spacer(1, 0.4*cm))
story.append(banner(
    "🏋️  Weight & Fat Loss Plan\nPreserve Every Gram of Muscle",
    "Evidence-Based Nutrition for Fat Loss at Home — Without Losing Muscle",
    bg=FOREST
))
story.append(Spacer(1, 0.4*cm))

intro = (
    "Most \"crash diets\" shrink the scale but destroy muscle — slowing your metabolism and making "
    "weight regain inevitable. The solution is <b>high-protein, moderate calorie deficit eating</b> "
    "combined with resistance exercise. A 2024 systematic review and meta-analysis by "
    "<b>Kokura et al.</b> (<i>Clin Nutr ESPEN</i>, PMID: 39002131) covering adults with overweight/obesity "
    "confirmed that <b>enhanced protein intake (≥1.2 g/kg body weight/day) significantly preserves "
    "muscle mass, strength, and physical function during weight loss</b>. "
    "A 2025 meta-analysis (Lan et al., PMID: 40419389) confirmed reduced carb intake improves "
    "body composition. The goal: lose fat, keep muscle, boost metabolism."
)
story.append(Paragraph(intro, BODY))
story.append(Spacer(1, 0.3*cm))

# 4 Pillars
pillars = [
    ("🥩", "High Protein\n1.2–1.6 g/kg/day", "Preserves muscle\nduring deficit"),
    ("📉", "Calorie Deficit\n300–500 kcal/day", "Lose fat without\nstarvation mode"),
    ("🌾", "High Fiber\nCarbs (Low GI)", "Satiety without\nblood sugar spikes"),
    ("🏠", "Home Workouts\n3–4x per week", "Resistance training\nkeeps muscle intact"),
]
pcells = [
    Paragraph(f"<b>{e}</b><br/><b>{t}</b><br/><font size=8>{d}</font>",
              sty("PC", fontSize=9, textColor=FOREST, alignment=TA_CENTER,
                  fontName="Helvetica", leading=13))
    for e, t, d in pillars
]
ptbl = Table([pcells], colWidths=[CW/4]*4)
ptbl.setStyle(TableStyle([
    ("BACKGROUND",    (0,0),(-1,-1), LIGHT_GREEN),
    ("TOPPADDING",    (0,0),(-1,-1), 10),
    ("BOTTOMPADDING", (0,0),(-1,-1), 10),
    ("GRID",          (0,0),(-1,-1), 0.4, MED_GREEN),
    ("ROUNDEDCORNERS",[5]),
]))
story.append(ptbl)
story.append(Spacer(1, 0.3*cm))

# Calorie & Macro Guide
story.append(info_box(
    "📊  YOUR DAILY TARGETS (adjust to your body weight):\n"
    "• Calories: Maintenance kcal MINUS 300–500 kcal/day (safe fat-loss deficit; ~0.5 kg/week fat loss)\n"
    "• Protein: 1.2–1.6 g × your body weight in kg (e.g. 70 kg person = 84–112g protein/day)\n"
    "• Carbs: 35–40% of calories — whole grains, legumes, vegetables ONLY. No refined carbs.\n"
    "• Fat: 25–30% of calories — olive oil, nuts, avocado, fatty fish.\n"
    "• Fiber: ≥30g/day — keeps you full, slows digestion, reduces fat absorption.\n"
    "• Water: 2.5–3.5 L/day — dehydration mimics hunger and slows fat metabolism."
))
story.append(Spacer(1, 0.3*cm))

# ── FOOD GUIDE ─────────────────────────────────────────────────────────────────
story.append(sec_hdr("🥗  What to Eat & What to Avoid"))
story.append(Spacer(1, 0.2*cm))

eat = [
    "Lean proteins: eggs (whole + whites), chicken breast, turkey, fish (tuna, salmon, cod)",
    "Plant proteins: moong dal, masoor dal, rajma, chana, tofu, low-fat paneer, edamame",
    "Greek yogurt & cottage cheese (paneer): high protein, satiating, low calorie",
    "Whole grains (low GI): oats, quinoa, brown rice, millets, barley, whole wheat roti",
    "Leafy & non-starchy veg: spinach, kale, broccoli, cauliflower, beans, zucchini, capsicum",
    "Fiber-rich legumes: lentils, chickpeas, kidney beans — slow digestion, long satiety",
    "Healthy fats (controlled portions): olive oil, avocado, walnuts, almonds, flaxseeds, chia",
    "Low-calorie fruits: berries, apple, guava, pear, kiwi, watermelon, papaya",
    "Green tea & black coffee (no sugar): thermogenic, mobilize stored fat",
    "Spices: black pepper, cayenne, cinnamon, ginger, turmeric — boost metabolism",
    "Leucine-rich foods: eggs, chicken, lentils — directly stimulate muscle protein synthesis",
    "High water-content foods: cucumber, celery, lettuce, tomato, bottle gourd (lauki)",
]
avoid = [
    "Refined carbs: white bread, maida, biscuits, white rice (excess), instant noodles",
    "Added sugars: mithai, chocolates, cold drinks, packaged juices, ice cream, candy",
    "Fried foods: samosas, pakoras, chips, puris — high calorie density, no nutrition",
    "Ultra-processed snacks: biscuits, namkeen, crackers, frozen meals",
    "Liquid calories: fruit juices, flavored milk, smoothies with added sugar, alcohol",
    "Trans fats: bakery items, fast food, margarine, vanaspati ghee",
    "Crash dieting / very low calorie (<1200 kcal): triggers muscle breakdown & metabolic slowdown",
    "Skipping meals: leads to muscle catabolism and rebound overeating",
    "Excess healthy fats: even olive oil and nuts are calorie-dense — measure portions",
    "Protein supplements as a meal replacement: whole food first; supplement only if deficit",
]
story.append(two_col(eat, avoid))
story.append(Spacer(1, 0.3*cm))

# ── THE SCIENCE OF MUSCLE PRESERVATION ────────────────────────────────────────
story.append(sec_hdr("🔬  The Science: How to Lose Fat Without Losing Muscle", bg=BLUE))
story.append(Spacer(1, 0.2*cm))

science_data = [
    [Paragraph("Strategy", CELL_H), Paragraph("How It Protects Muscle", CELL_H),
     Paragraph("Evidence", CELL_H)],
    [Paragraph("Eat 1.2–1.6 g protein/kg/day", CELL),
     Paragraph("Provides amino acids for muscle protein synthesis; prevents catabolism during deficit", CELL),
     Paragraph("Kokura et al. 2024 meta-analysis (PMID: 39002131)", CELL)],
    [Paragraph("Spread protein across 3–4 meals", CELL),
     Paragraph("Each dose of ~25–35g maximally stimulates muscle protein synthesis (MPS) via leucine threshold", CELL),
     Paragraph("Areta et al. 2013; Phillips & Van Loon 2011", CELL)],
    [Paragraph("Calorie deficit ≤500 kcal/day", CELL),
     Paragraph("Larger deficits force body to burn muscle for energy. Moderate deficit burns fat preferentially", CELL),
     Paragraph("Hall et al. — NIDDK energy balance research", CELL)],
    [Paragraph("Resistance training (home workouts)", CELL),
     Paragraph("Anabolic stimulus preserves and builds muscle even in calorie deficit — the most powerful signal", CELL),
     Paragraph("Westcott 2012 review; AHA exercise guidelines", CELL)],
    [Paragraph("Leucine-rich foods at each meal", CELL),
     Paragraph("Leucine (branched-chain amino acid) directly activates mTOR pathway — key trigger for muscle synthesis", CELL),
     Paragraph("Norton & Layman 2006; Devkota & Layman 2010", CELL)],
    [Paragraph("Avoid prolonged fasting (>16 hrs)", CELL),
     Paragraph("Extended fasting raises cortisol and reduces MPS; muscle becomes preferential fuel source", CELL),
     Paragraph("Xie et al. 2024 meta-analysis (PMID: 39408357)", CELL)],
]
stbl = Table(science_data, colWidths=[CW*0.26, CW*0.44, CW*0.30])
sstyle = [
    ("BACKGROUND",    (0,0),(-1,0), BLUE),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(science_data)):
    sstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_BLUE if r%2==1 else WHITE))
stbl.setStyle(TableStyle(sstyle))
story.append(stbl)

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 2 — 7-DAY MEAL PLAN
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("📅  7-Day High-Protein Fat Loss Meal Plan"))
story.append(Spacer(1, 0.2*cm))

story.append(Paragraph(
    "Each day: <b>~1400–1600 kcal</b> (adjust to your TDEE - 400) | "
    "<b>Protein: 100–130g (~30–35% cals)</b> | "
    "<b>Carbs: 35–40% (complex only)</b> | "
    "<b>Fats: 25–30% (healthy only)</b> | "
    "<b>Fiber: ≥30g</b>. "
    "<b>Home workout days:</b> Mon, Wed, Fri, Sun (bodyweight circuits — see tips page).",
    sty("NP2", fontSize=8.5, textColor=GRAY, fontName="Helvetica", leading=12)
))
story.append(Spacer(1, 0.2*cm))

week = [
    {
        "day": "Monday  🏋️ Workout Day",
        "early":     "Warm water + lemon + pinch cayenne pepper (thermogenic). 10-min morning walk.",
        "breakfast": "3-egg omelette (1 whole + 2 whites) with spinach & capsicum + 1 slice whole wheat toast + green tea",
        "snack1":    "1 cup Greek yogurt (unsweetened) + ½ cup berries + 1 tbsp chia seeds",
        "lunch":     "1 cup quinoa + 1 cup grilled chicken (120g) / tofu + large salad (spinach, cucumber, tomato) + lemon-olive oil dressing",
        "snack2":    "15 almonds + 1 small apple",
        "dinner":    "2 whole wheat rotis + 1 cup moong/masoor dal + sautéed broccoli & beans + cucumber raita (low-fat)",
        "bedtime":   "1 cup low-fat milk or casein (slow-digesting protein protects muscle overnight)",
    },
    {
        "day": "Tuesday  🚶 Active Rest Day",
        "early":     "Warm water + cinnamon + lemon. 20-min brisk walk.",
        "breakfast": "Overnight oats (½ cup oats + 1 tbsp chia + 1 cup skimmed milk + berries + 1 tbsp flaxseeds)",
        "snack1":    "2 boiled eggs + 1 small pear",
        "lunch":     "1 cup brown rice + 1 cup rajma (no extra oil) + methi/spinach sabzi + salad",
        "snack2":    "Moong sprout chaat (½ cup, lemon + jeera) + 1 cup buttermilk",
        "dinner":    "120g grilled fish (tuna/cod) + 1 sweet potato (medium, baked) + steamed broccoli & carrots",
        "bedtime":   "1 cup low-fat milk + ½ tsp cinnamon (no sugar)",
    },
    {
        "day": "Wednesday  🏋️ Workout Day",
        "early":     "Black coffee (no sugar) or green tea — 30 min before workout (fat mobilization).",
        "breakfast": "2 moong dal chilla + 1 cup low-fat Greek yogurt + ½ cup mixed berries",
        "snack1":    "1 banana (small) + 10 walnuts (post-workout muscle recovery)",
        "lunch":     "2 whole wheat rotis + 1 cup chana masala + cucumber raita + salad",
        "snack2":    "Roasted pumpkin seeds (1 tbsp) + 1 kiwi",
        "dinner":    "1 cup cooked millets + 120g paneer bhurji (low-fat) + spinach sabzi",
        "bedtime":   "Low-fat milk (1 cup) or unsweetened soy milk",
    },
    {
        "day": "Thursday  🚶 Active Rest Day",
        "early":     "Warm lemon water + ginger slice. Gentle yoga or stretching 20 min.",
        "breakfast": "Besan cheela (2) + 2 boiled eggs + 1 cup skimmed milk",
        "snack1":    "Roasted chana (3 tbsp) + 1 small guava",
        "lunch":     "1 cup brown rice + 1 cup toor/masoor dal + bhindi sabzi + salad",
        "snack2":    "1 cup Greek yogurt with 1 tsp flaxseeds and pinch cinnamon",
        "dinner":    "2 ragi rotis + 120g tofu/chicken stir-fry with vegetables (capsicum, beans, mushroom)",
        "bedtime":   "Warm low-fat turmeric milk (no sugar)",
    },
    {
        "day": "Friday  🏋️ Workout Day",
        "early":     "Black coffee or green tea 30 min before workout.",
        "breakfast": "Poha (1 cup, minimal oil) + 3 boiled egg whites + 1 cup buttermilk",
        "snack1":    "Cottage cheese (low-fat paneer, 50g) + 1 apple",
        "lunch":     "2 whole wheat rotis + 1 cup lentil soup (masoor) + salad + chaas",
        "snack2":    "Handful almonds + walnuts + 1 small orange",
        "dinner":    "120g grilled salmon + ½ cup quinoa + sautéed asparagus/broccoli",
        "bedtime":   "1 cup skimmed milk or low-fat dahi",
    },
    {
        "day": "Saturday  🚶 Active Rest Day",
        "early":     "Warm water + lemon + 5 soaked almonds.",
        "breakfast": "Idli (3) + egg white bhurji (3 whites) + low-fat sambar",
        "snack1":    "Protein smoothie: 1 cup skimmed milk + ½ banana + 1 tbsp chia + ½ cup berries",
        "lunch":     "1 cup quinoa + 1 cup chickpea masala (chana) + green salad",
        "snack2":    "Sprout chaat (½ cup moong sprouts) + chaas",
        "dinner":    "2 jowar rotis + fish curry (light gravy, 100g) / tofu sabzi + steamed greens",
        "bedtime":   "1 cup warm low-fat milk",
    },
    {
        "day": "Sunday  🏋️ Workout Day + Meal Prep",
        "early":     "Lemon water + cayenne. Longer home workout (45 min).",
        "breakfast": "3-egg omelette + sautéed vegetables + 1 whole wheat toast + green tea",
        "snack1":    "1 cup Greek yogurt + pomegranate seeds + 1 tsp walnuts",
        "lunch":     "1 cup brown rice + 120g chicken/tofu curry + large salad + raita",
        "snack2":    "Roasted makhana (1 cup, unsalted) + 1 tbsp pumpkin seeds",
        "dinner":    "Moong dal khichdi (1 cup, millet-based) + 2 egg whites (scrambled) + cucumber-tomato salad",
        "bedtime":   "1 cup casein-rich low-fat cottage cheese or warm milk",
    },
]

meal_labels = [
    ("🌅 Early Morning", "early"),
    ("🍳 Breakfast",     "breakfast"),
    ("🍎 Mid-Morning",   "snack1"),
    ("🍱 Lunch",         "lunch"),
    ("🫐 Evening Snack", "snack2"),
    ("🌙 Dinner",        "dinner"),
    ("💤 Bedtime",       "bedtime"),
]

day_colors = [
    FOREST, MED_GREEN, TEAL,
    colors.HexColor("#1A237E"), colors.HexColor("#004D40"),
    AMBER, PURPLE
]

for i, day in enumerate(week):
    dc = day_colors[i]
    dh = Table([[Paragraph(f"  {day['day']}", DAYHEAD)]], colWidths=[CW])
    dh.setStyle(TableStyle([
        ("BACKGROUND",    (0,0),(-1,-1), dc),
        ("ROUNDEDCORNERS",[5]),
        ("TOPPADDING",    (0,0),(-1,-1), 6),
        ("BOTTOMPADDING", (0,0),(-1,-1), 6),
        ("LEFTPADDING",   (0,0),(-1,-1), 10),
    ]))
    story.append(dh)
    rows = [[Paragraph(lbl, MEAL_L), Paragraph(day[key], MEAL_T)]
            for lbl, key in meal_labels]
    mt = Table(rows, colWidths=[CW*0.23, CW*0.77])
    mt.setStyle(TableStyle([
        ("ROWBACKGROUNDS", (0,0),(-1,-1), [WHITE, LIGHT_GREEN]),
        ("TOPPADDING",     (0,0),(-1,-1), 4),
        ("BOTTOMPADDING",  (0,0),(-1,-1), 4),
        ("LEFTPADDING",    (0,0),(-1,-1), 8),
        ("RIGHTPADDING",   (0,0),(-1,-1), 8),
        ("VALIGN",         (0,0),(-1,-1), "TOP"),
        ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#DDDDDD")),
    ]))
    story.append(mt)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 3 — RECIPES
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("👩‍🍳  High-Protein Fat-Loss Recipes", bg=TEAL))
story.append(Spacer(1, 0.25*cm))

recipes = [
    (
        "1. Spinach-Egg White Omelette",
        "10 min", "1 serving (~24g protein)",
        ["1 whole egg + 3 egg whites", "1 cup fresh spinach",
         "½ cup mushrooms (sliced)", "¼ cup capsicum",
         "1 garlic clove, minced", "Black pepper + herbs (no salt)"],
        ["Beat egg and whites together with black pepper.",
         "Spray non-stick pan with oil; sauté garlic.",
         "Add mushrooms, capsicum, spinach — cook 2 min.",
         "Pour egg mixture; cook on low heat 3 min.",
         "Fold in half; serve immediately."],
        "24g protein, ~180 kcal. Leucine-rich — triggers muscle protein synthesis.",
        LIGHT_TEAL, TEAL
    ),
    (
        "2. Greek Yogurt Protein Bowl",
        "5 min", "1 serving (~22g protein)",
        ["¾ cup low-fat Greek yogurt", "½ cup mixed berries",
         "1 tbsp chia seeds", "1 tsp ground flaxseeds",
         "5 walnuts (crushed)", "½ tsp cinnamon"],
        ["Layer yogurt in a bowl.",
         "Top with berries, chia, flaxseeds, and walnuts.",
         "Sprinkle cinnamon on top.",
         "Eat immediately or refrigerate overnight."],
        "22g protein, ~250 kcal. Casein in yogurt digests slowly — ideal pre-sleep or snack.",
        LIGHT_BLUE, BLUE
    ),
    (
        "3. Grilled Chicken Quinoa Bowl",
        "30 min", "1 serving (~45g protein)",
        ["120g chicken breast (or tofu for veg)", "½ cup cooked quinoa",
         "2 cups mixed greens (spinach, rocket)", "½ cup cherry tomatoes",
         "¼ avocado (sliced)", "Dressing: 1 tsp olive oil + lemon + garlic + pepper"],
        ["Season chicken with garlic, lemon, pepper; grill 12 min.",
         "Slice chicken; arrange over greens and quinoa.",
         "Add tomatoes and avocado.",
         "Drizzle dressing; toss gently."],
        "45g protein, ~420 kcal. Quinoa provides complete amino acids alongside chicken.",
        LIGHT_GREEN, MED_GREEN
    ),
    (
        "4. Masoor Dal Protein Soup",
        "25 min", "2 servings (~18g protein each)",
        ["1 cup masoor (red lentils)", "1 tomato, chopped",
         "½ onion, diced", "3 garlic cloves, minced",
         "1 tsp cumin, turmeric, black pepper",
         "1 tsp olive oil", "Lemon juice + coriander"],
        ["Heat oil; sauté garlic and onion 3 min.",
         "Add tomato; cook 2 min.",
         "Add lentils, spices, and 4 cups water.",
         "Boil, then simmer 20 min until soft.",
         "Finish with lemon and coriander."],
        "18g protein + 15g fiber per serving. Fiber = prolonged satiety, fewer cravings.",
        LIGHT_ORANGE, ORANGE
    ),
    (
        "5. Baked Spiced Salmon",
        "25 min", "1 serving (~38g protein)",
        ["130g salmon fillet", "½ tsp turmeric, cumin, garlic powder",
         "1 tsp olive oil", "Lemon juice + black pepper",
         "Side: 1 cup roasted broccoli + ½ cup sweet potato"],
        ["Marinate salmon in olive oil, turmeric, cumin, garlic, lemon — 10 min.",
         "Bake at 200°C for 15 min.",
         "Toss broccoli in olive oil spray; roast alongside.",
         "Serve with ½ cup baked sweet potato."],
        "38g protein + omega-3 (anti-inflammatory). Reduces muscle soreness post-workout.",
        LIGHT_GOLD, GOLD
    ),
    (
        "6. Moong Dal Chilla (Protein Pancakes)",
        "20 min", "2 servings (~14g protein each)",
        ["1 cup moong dal (soaked 4 hrs)", "Handful spinach/grated zucchini",
         "½ tsp ginger-green chilli paste",
         "Jeera, turmeric", "Olive oil spray"],
        ["Blend soaked dal to smooth batter.",
         "Mix in veggies, ginger, spices.",
         "Heat non-stick pan, spray oil, pour batter.",
         "Cook 2 min each side until golden.",
         "Serve with low-fat dahi or green chutney."],
        "14g protein/serving. Low GI. High fiber. Perfect fat-loss breakfast.",
        LIGHT_TEAL, TEAL
    ),
    (
        "7. Overnight High-Protein Oats",
        "5 min + overnight", "1 serving (~20g protein)",
        ["½ cup rolled oats", "1 tbsp chia seeds",
         "1 cup low-fat milk (or skimmed)", "1 scoop plain protein powder (optional)",
         "½ tsp cinnamon", "½ cup mixed berries",
         "1 tbsp Greek yogurt on top"],
        ["Mix oats, chia, milk, cinnamon (and protein if using) in a jar.",
         "Stir thoroughly; seal and refrigerate overnight.",
         "In the morning, stir; top with berries and Greek yogurt."],
        "20g protein, 8g fiber, ~350 kcal. Beta-glucan in oats reduces hunger hormones (ghrelin).",
        LIGHT_PURP, PURPLE
    ),
    (
        "8. Tofu & Vegetable Stir-Fry",
        "20 min", "1 serving (~28g protein)",
        ["150g firm tofu (pressed and cubed)", "1 cup broccoli florets",
         "½ cup bell pepper (mixed colors)", "½ cup mushrooms",
         "2 garlic cloves + ½ tsp ginger",
         "1 tsp low-sodium soy sauce", "1 tsp sesame oil (or olive oil)"],
        ["Press tofu 10 min to remove water; cube and air-fry/pan-fry 5 min until crispy.",
         "Heat oil in wok; add garlic and ginger.",
         "Add vegetables; stir-fry on high 4 min.",
         "Add tofu and soy sauce; toss 2 min.",
         "Serve over ½ cup brown rice or millet."],
        "28g protein. Tofu isoflavones also support fat loss and muscle retention.",
        LIGHT_GREEN, MED_GREEN
    ),
]

for i in range(0, len(recipes), 2):
    r1 = recipe_card(*recipes[i])
    if i+1 < len(recipes):
        r2 = recipe_card(*recipes[i+1])
        story.append(two_recipes(r1, r2))
    else:
        story.append(r1)
    story.append(Spacer(1, 0.25*cm))

story.append(PageBreak())

# ══════════════════════════════════════════════════════════════════════════════
# PAGE 4 — TIPS + HOME WORKOUT + DRINKS + SNACKS
# ══════════════════════════════════════════════════════════════════════════════
story.append(sec_hdr("💡  Practical Fat Loss + Muscle Preservation Tips"))
story.append(Spacer(1, 0.2*cm))

tips = [
    ("🥩  Protein at EVERY Meal", "Eat 25–35g of protein per meal across 3–4 meals. This 'leucine threshold' is the most powerful stimulus for muscle protein synthesis throughout the day."),
    ("📉  Moderate Deficit Only", "Aim for 300–500 kcal below your maintenance level. Bigger deficits (>700 kcal) cause muscle loss. Patience wins — 0.5–0.75 kg/week is ideal fat-loss speed."),
    ("🏋️  Lift or Resist Daily", "Bodyweight resistance training (push-ups, squats, lunges, planks) sends a powerful signal to retain muscle even in a calorie deficit. Do this 3–4x/week."),
    ("🌙  Eat Protein Before Bed", "Slow-digesting proteins (casein — found in low-fat milk, paneer, Greek yogurt) before sleep reduce overnight muscle breakdown by keeping amino acid levels elevated."),
    ("🚫  Never Skip Breakfast", "Skipping breakfast elevates cortisol (muscle-wasting hormone) and triggers muscle catabolism. A protein-rich breakfast sets the anabolic tone for the day."),
    ("💧  Drink Water Before Meals", "Drinking 500 ml water 30 min before meals reduces calorie intake by ~13% (RCT evidence). It also prevents false hunger signals."),
    ("🌿  Eat More Vegetables", "Non-starchy vegetables are nearly calorie-free but fill volume and provide fiber, vitamins, and antioxidants. Aim for 5+ cups daily."),
    ("☕  Strategic Caffeine", "Black coffee or green tea 30 min before home workouts raises epinephrine, mobilizes fat stores, and improves performance — helping you burn more fat per session."),
    ("😴  Sleep 7–9 Hours", "Poor sleep raises ghrelin (hunger hormone) by 25% and lowers leptin (fullness hormone). Sleep is when growth hormone (anabolic) peaks — critical for muscle preservation."),
    ("📅  Track Progress Smartly", "Weigh yourself 1x/week (same time, morning). Also measure waist circumference. Scale weight can fluctuate; waist loss is the true fat-loss marker."),
]

tip_rows = [[
    Paragraph(f"<b>{et}</b>", sty("TP4", fontSize=9, fontName="Helvetica-Bold",
                                   textColor=FOREST, leading=13)),
    Paragraph(desc, BODY)
] for et, desc in tips]

ttbl = Table(tip_rows, colWidths=[CW*0.29, CW*0.71])
ttbl.setStyle(TableStyle([
    ("ROWBACKGROUNDS", (0,0),(-1,-1), [LIGHT_GREEN, WHITE]),
    ("TOPPADDING",     (0,0),(-1,-1), 6),
    ("BOTTOMPADDING",  (0,0),(-1,-1), 6),
    ("LEFTPADDING",    (0,0),(-1,-1), 8),
    ("RIGHTPADDING",   (0,0),(-1,-1), 8),
    ("VALIGN",         (0,0),(-1,-1), "TOP"),
    ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#DDDDDD")),
]))
story.append(ttbl)
story.append(Spacer(1, 0.3*cm))

# ── HOME WORKOUT PLAN ──────────────────────────────────────────────────────────
story.append(sec_hdr("🏠  Home Workout Plan (No Equipment)", bg=AMBER))
story.append(Spacer(1, 0.2*cm))

workout_data = [
    [Paragraph("Day", CELL_H), Paragraph("Workout Type", CELL_H),
     Paragraph("Exercises (3 rounds)", CELL_H), Paragraph("Duration", CELL_H)],
    [Paragraph("Monday", CELL_C), Paragraph("Upper Body + Core", CELL),
     Paragraph("20 push-ups, 15 tricep dips (chair), 20 shoulder press (water bottles), 30-sec plank x3, 20 crunches", CELL),
     Paragraph("30–40 min", CELL_C)],
    [Paragraph("Wednesday", CELL_C), Paragraph("Lower Body + Glutes", CELL),
     Paragraph("25 squats, 15 lunges each leg, 20 glute bridges, 20 calf raises, 30-sec wall sit", CELL),
     Paragraph("30–40 min", CELL_C)],
    [Paragraph("Friday", CELL_C), Paragraph("Full Body Circuit", CELL),
     Paragraph("10 burpees, 20 jump squats, 15 push-ups, 20 mountain climbers, 30-sec plank, 15 dips", CELL),
     Paragraph("35–45 min", CELL_C)],
    [Paragraph("Sunday", CELL_C), Paragraph("Active Recovery + Core", CELL),
     Paragraph("20-min brisk walk + 30 bicycle crunches, 20 leg raises, 3x 45-sec plank, 20 Superman holds", CELL),
     Paragraph("40–50 min", CELL_C)],
    [Paragraph("Tue/Thu/Sat", CELL_C), Paragraph("Active Rest", CELL),
     Paragraph("30-min brisk walk, yoga, stretching, cycling, or swimming — stay moving!", CELL),
     Paragraph("30 min", CELL_C)],
]
wtbl = Table(workout_data, colWidths=[CW*0.12, CW*0.20, CW*0.52, CW*0.16])
wstyle = [
    ("BACKGROUND",    (0,0),(-1,0), AMBER),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(workout_data)):
    wstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_AMBER if r%2==1 else WHITE))
wtbl.setStyle(TableStyle(wstyle))
story.append(wtbl)
story.append(Spacer(1, 0.3*cm))

# ── DRINKS ──────────────────────────────────────────────────────────────────────
story.append(sec_hdr("💧  Best Drinks for Fat Loss", bg=TEAL))
story.append(Spacer(1, 0.15*cm))

drinks = [
    ["Drink", "When", "Fat-Loss Benefit"],
    ["Lemon water + cayenne (warm)", "First thing AM", "Kick-starts metabolism, mobilizes fat stores"],
    ["Black coffee (no sugar)", "30 min pre-workout", "Raises epinephrine, burns 10–15% more fat during exercise"],
    ["Green tea (2–3 cups)", "Morning / mid-morning", "EGCG + caffeine = enhanced fat oxidation"],
    ["Protein shake (milk-based)", "Post-workout", "Rapid amino acids stop muscle breakdown; rebuild muscle"],
    ["Apple cider vinegar water (1 tsp)", "Before lunch", "Improves insulin sensitivity; reduces post-meal glucose"],
    ["Buttermilk / chaas (no salt)", "After lunch", "Probiotics; low calorie; reduces bloating"],
    ["Ginger-cinnamon tea", "Evening", "Cinnamon improves insulin; ginger reduces inflammation & hunger"],
    ["Warm low-fat milk", "Bedtime", "Casein protein — slow-release amino acids prevent muscle breakdown overnight"],
    ["Plain water (3–3.5 L)", "Throughout day", "Prevents false hunger; required for fat metabolism (lipolysis)"],
]
d_data = [[Paragraph(c, CELL_H if i==0 else (CELL_C if j==1 else CELL))
           for j,c in enumerate(row)] for i,row in enumerate(drinks)]
dtbl = Table(d_data, colWidths=[CW*0.27, CW*0.23, CW*0.50])
dstyle = [
    ("BACKGROUND",    (0,0),(-1,0), TEAL),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(drinks)):
    dstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_TEAL if r%2==1 else WHITE))
dtbl.setStyle(TableStyle(dstyle))
story.append(dtbl)
story.append(Spacer(1, 0.25*cm))

# ── HIGH-PROTEIN SNACKS ────────────────────────────────────────────────────────
story.append(sec_hdr("🍎  High-Protein, Low-Calorie Snacks (<200 kcal each)", bg=MED_GREEN))
story.append(Spacer(1, 0.15*cm))

snacks = [
    ["✅ 2 boiled eggs (~12g protein, 140 kcal)", "✅ Greek yogurt + berries (~20g protein, 150 kcal)", "✅ Roasted chana (3 tbsp) + apple"],
    ["✅ Moong sprout chaat (~8g protein, 90 kcal)", "✅ Paneer cubes (50g) + black pepper", "✅ 15 almonds + 1 small fruit"],
    ["✅ Protein smoothie (milk + chia + berries)", "✅ Tuna on whole wheat crackers", "✅ Pumpkin seeds + kiwi"],
    ["✅ Roasted makhana (unsalted, 1 cup)", "✅ Edamame (½ cup, ~8g protein)", "✅ Cucumber + low-fat dahi dip"],
]
stbl = Table(
    [[Paragraph(c, CELL) for c in row] for row in snacks],
    colWidths=[CW/3]*3
)
stbl.setStyle(TableStyle([
    ("ROWBACKGROUNDS", (0,0),(-1,-1), [WHITE, LIGHT_GREEN]),
    ("TOPPADDING",     (0,0),(-1,-1), 5),
    ("BOTTOMPADDING",  (0,0),(-1,-1), 5),
    ("LEFTPADDING",    (0,0),(-1,-1), 8),
    ("GRID",           (0,0),(-1,-1), 0.2, colors.HexColor("#CCDDCC")),
]))
story.append(stbl)
story.append(Spacer(1, 0.3*cm))

# ── PROGRESS TRACKER BOX ──────────────────────────────────────────────────────
story.append(sec_hdr("📊  Expected Progress & Milestones", bg=BLUE))
story.append(Spacer(1, 0.15*cm))

prog_data = [
    [Paragraph("Week", CELL_H), Paragraph("Expected Change", CELL_H), Paragraph("What's Happening", CELL_H)],
    [Paragraph("Week 1–2", CELL_C), Paragraph("1–3 kg loss (mostly water + glycogen)", CELL),
     Paragraph("Carb reduction = lower water retention. Motivation boost phase. Start workouts.", CELL)],
    [Paragraph("Week 3–4", CELL_C), Paragraph("0.3–0.7 kg pure fat/week", CELL),
     Paragraph("True fat burning begins. Hunger stabilizes. Energy improves. Stay consistent!", CELL)],
    [Paragraph("Week 5–8", CELL_C), Paragraph("Clothes looser, waist shrinking", CELL),
     Paragraph("Body composition improving. Muscle becoming more visible. BP & blood sugar improve.", CELL)],
    [Paragraph("Month 3+", CELL_C), Paragraph("5–8 kg fat loss, muscle maintained or built", CELL),
     Paragraph("Metabolism stays high (muscle preserved). Sustainable long-term lifestyle established.", CELL)],
]
prtbl = Table(prog_data, colWidths=[CW*0.14, CW*0.35, CW*0.51])
prstyle = [
    ("BACKGROUND",    (0,0),(-1,0), BLUE),
    ("TOPPADDING",    (0,0),(-1,-1), 5),
    ("BOTTOMPADDING", (0,0),(-1,-1), 5),
    ("LEFTPADDING",   (0,0),(-1,-1), 8),
    ("RIGHTPADDING",  (0,0),(-1,-1), 8),
    ("VALIGN",        (0,0),(-1,-1), "TOP"),
    ("GRID",          (0,0),(-1,-1), 0.3, colors.HexColor("#CCCCCC")),
]
for r in range(1, len(prog_data)):
    prstyle.append(("BACKGROUND", (0,r),(-1,r), LIGHT_BLUE if r%2==1 else WHITE))
prtbl.setStyle(TableStyle(prstyle))
story.append(prtbl)
story.append(Spacer(1, 0.35*cm))

# ── FOOTER ─────────────────────────────────────────────────────────────────────
story.append(HRFlowable(width=CW, thickness=0.5, color=FOREST, spaceAfter=6))
footer = (
    "<b>Evidence Sources:</b> Kokura Y et al. (2024) — Enhanced protein intake and muscle mass in overweight/obesity, "
    "<i>Clin Nutr ESPEN</i> (PMID: 39002131). "
    "Xie Y et al. (2024) — Time-restricted eating and fat loss, <i>Nutrients</i> (PMID: 39408357). "
    "Lan J et al. (2025) — Dietary carbohydrate and glycaemic control, <i>Asia Pac J Clin Nutr</i> (PMID: 40419389). "
    "Wycherley et al. 2012 meta-analysis (24 RCTs): high protein diet preserves REE and lean mass.<br/>"
    "⚠️ This plan is for healthy adults. Consult your doctor before starting if you have existing medical conditions. "
    "A registered dietitian can personalize calorie and protein targets to your exact body weight and goals."
)
story.append(Paragraph(footer, SMALL))

doc.build(story)
print("Weight Loss + Muscle Preservation PDF created successfully.")