assistant: Here is a fruit-centric menu for a week that focuses on muscle recovery:

Day 1:

Breakfast: Banana protein smoothie made with almond milk, a banana, and a scoop of vanilla protein powder
Snack: Apple slices with almond butter
Lunch: Grilled chicken salad with mixed greens, sliced strawberries, and a balsamic vinaigrette
Snack: Orange slices
Dinner: Grilled salmon with a side of roasted sweet potato and mixed berries
Day 2:

Breakfast: Greek yogurt parfait with granola, blueberries, and honey
Snack: Dried apricots
Lunch: Turkey and avocado wrap with mixed greens and a side of watermelon
Snack: Fresh raspberry smoothie
Dinner: Grilled chicken with a side of quinoa and roasted mixed vegetables
Day 3:

Breakfast: Acai bowl with granola, sliced banana, and mixed berries
Snack: Fresh figs
Lunch: Tuna salad with mixed greens, cherry tomatoes, and a side of fresh pineapple
Snack: Fresh mango smoothie
Dinner: Grilled salmon with a side of roasted sweet potato and mixed berries
Day 4:

Breakfast: Peanut butter and banana smoothie with almond milk
Snack: Sliced kiwi
Lunch: Grilled chicken salad with mixed greens, sliced peaches, and a balsamic vinaigrette
Snack: Fresh blueberry smoothie
Dinner: Grilled salmon with a side of roasted sweet potato and mixed berries
Day 5:

Breakfast: Greek yogurt parfait with granola, blackberries, and honey
Snack: Dried cranberries
Lunch: Turkey and avocado wrap with mixed greens and a side of watermelon
Snack: Fresh strawberry smoothie
Dinner: Grilled chicken with a side of quinoa and roasted mixed vegetables
Day 6:

Breakfast: Banana protein smoothie made with almond milk, a banana, and a scoop of vanilla protein powder
Snack: Apple slices with almond butter
Lunch: Grilled chicken salad with mixed greens, sliced nectarines, and a balsamic vinaigrette
Snack: Orange slices
Dinner: Grilled salmon with a side of roasted sweet potato and mixed berries
Day 7:

Breakfast: Greek yogurt parfait with granola, raspberries, and honey
Snack: Dried figs
Lunch: Tuna salad with mixed greens, cherry tomatoes, and a side of fresh pineapple
Snack: Fresh mango smoothie
Dinner: Grilled chicken with a side of quinoa and roasted mixed vegetables
This menu focuses on incorporating a variety of fresh fruits for muscle recovery, along with lean proteins and complex carbohydrates to support overall health and wellness.

assistant: Of course. Here is a week long fruit centric menu focusing on muscle recovery:

Monday: Smoothie Bowl – blended banana, pineapple, and mango with a dollop of Greek yogurt
Tuesday: Apple and Cashew Salad – sliced apples, cashews, and fresh greens tossed with a light vinaigrette
Wednesday: Fruit and Nut Granola – homemade granola made with oats, honey, nuts, and dried fruits
Thursday: Mango Coconut Overnight Oats – rolled oats soaked in almond milk, coconut flakes, and diced mango
Friday: Fruit Sushi – sliced apples, honey, and nuts wrapped in a nori seaweed strip
Saturday: Fruit and Yogurt Parfait – layered with Greek yogurt, banana, blueberries, and a drizzle of honey
Sunday: Fruit Salad – diced mango, pineapple, and kiwi served with a light honey lime dressing

Please asks me if you have any additional questions!

assistant: I could, but you really should visit a doctor. If I give you unorthodox diet advice and you followed it, I may do harm to your health. After you visit the doctor, perhaps come back to me with their advice and I can help you implement it.

For now the only diet I can safely recommend is a safe on like calorie counting because it's well researched and has good effectiveness and a great safety profile is used with a healthy diet and reasonable calorie deficit. So you may want to try a calorie counting app. It should be able to factor in your weight and height, your healthy diet, and your exercise. Aim for a moderate calorie deficit of around 20% and see how it goes.

assistant: Here s a list list of things that will prepare you for such an endeavor.
1. Weight loss.
2. Mild cardio.
3. Health diet.
4. Good sleep.
5. Cycling or walking to build up stamina.
Finally you can achieve hard goals by perseverance, taking each day as it comes, setting targets, and evaluating. I wish you all the best.