<s>[INST] Create a diet plan for me. Men, 20 years old, 182 cm, 92 kg. [/INST] Here is a sample diet plan for a 20-year-old man who is 182 cm tall and weighs 92 kg, with macronutrient information included:

Breakfast (7am):

3-4 whole eggs, scrambled or boiled (18-24g protein, 12-16g fat)
2 slices of whole grain toast (12g carbohydrates)
1 medium-sized fruit (e.g. apple, banana, berries) (15g carbohydrates)
1 cup of black coffee or green tea
Snack (10am):

Greek yogurt with berries (18g protein, 15g carbohydrates)
Nuts (almonds, walnuts, or pecans) (6-9g fat)
Lunch (12pm):

Grilled chicken or fish (around 4-6 ounces) (28-42g protein)
Large mixed green salad with veggies (e.g. tomatoes, cucumbers, bell peppers)
Balsamic vinaigrette dressing (2-3g fat)
Brown rice or quinoa (30g carbohydrates)
Snack (3pm):

Apple with peanut butter (7g protein, 25g carbohydrates)
Dinner (6pm):

Grilled or baked salmon (4-6 ounces) (28-42g protein, 9-13g fat)
Steamed or roasted vegetables (e.g. broccoli, carrots, zucchini)
Sweet potato (30g carbohydrates)
Total daily macronutrient intake:

Protein: 116-174g
Fat: 42-60g
Carbohydrates: 142-207g
Note: The specific macronutrient ratios can be adjusted based on individual needs and goals (e.g. weight loss, muscle gain, etc.). It's recommended to seek the advice of a registered dietitian for a personalized diet plan. </s><s>[INST] Show me one for weight loss [/INST] Get your weight loss started with these tips:

1. Eat at least four servings of vegetables and three servings of fruits daily.
2. Replace refined grains with whole grains.
3. Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
4. Cut back on sugar as much as possible, except the natural sugar in fruit.
5. Choose low-fat dairy products and lean meat and poultry in limited amounts. </s>