User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: Can you get me a meal plan to get from 67kg to 70?
Assistant: Gaining weight in a healthy manner involves a balanced meal plan that includes adequate calories, protein, carbohydrates, and fats. Here's a sample meal plan aimed at helping you gain about 3 kg. Remember that individual needs can vary based on factors like age, gender, activity level, and metabolism, so it's wise to consult with a healthcare provider or nutritionist for personalized advice.

### Meal Plan to Gain Weight (67 kg to 70 kg)

#### Daily Caloric Target:
Aim for an additional 300-500 calories per day above your maintenance level. If your maintenance calories are around 2,500, aim for 2,800-3,000 calories per day.

### Sample Meal Plan (Approx. 2,800 calories)

#### Breakfast
- **Oatmeal Bowl**
  - 1 cup rolled oats (cooked)
  - 2 tablespoons peanut butter
  - 1 banana, sliced
  - 1 tablespoon honey
  - **Calories:** ~600

#### Mid-Morning Snack
- **Greek Yogurt Parfait**
  - 1 cup full-fat Greek yogurt
  - 1/4 cup granola
  - 1/2 cup mixed berries
  - **Calories:** ~400

#### Lunch
- **Chicken and Quinoa Salad**
  - 150g grilled chicken breast
  - 1 cup cooked quinoa
  - 1 cup mixed greens
  - 1/2 avocado
  - 2 tablespoons vinaigrette dressing
  - **Calories:** ~700

#### Afternoon Snack
- **Nut Butter Toast**
  - 2 slices whole grain bread
  - 2 tablespoons almond butter
  - 1 tablespoon chia seeds
  - **Calories:** ~500

#### Dinner
- **Salmon with Sweet Potato and Veggies**
  - 200g baked salmon
  - 1 large sweet potato (baked)
  - 1 cup steamed broccoli
  - 1 tablespoon olive oil (drizzled on veggies)
  - **Calories:** ~800

#### Evening Snack
- **Cottage Cheese and Fruit**
  - 1 cup full-fat cottage cheese
  - 1/2 cup pineapple or mango chunks
  - **Calories:** ~300

### Hydration
- Stay hydrated with water throughout the day.
- Consider including smoothies or protein shakes to add calories if you're struggling to eat more solid food.

### Additional Tips
1. **Increase Portion Sizes:**
User: Can you make it apple notes friendly, have multiple icons at the begining of the headings?
Assistant: