/* ==================================================================
   The 70 g Protein Cookbook — styles
   Mobile-first, no framework. Print styles at the bottom for the
   shopping list.
   ================================================================== */

:root {
  --bg: #f6f7f5;
  --surface: #ffffff;
  --ink: #1f2722;
  --muted: #6b7770;
  --line: #e3e7e2;
  --brand: #2f7d52;       /* protein green */
  --brand-dark: #245f3f;
  --protein: #2f7d52;
  --carb: #c2691f;        /* warm amber for carbs */
  --danger: #b23b3b;
  --gold: #d8a72a;
  --radius: 14px;
  --shadow: 0 1px 3px rgba(0,0,0,.06), 0 6px 18px rgba(0,0,0,.05);
  --font: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
}

* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; }
body {
  margin: 0;
  font-family: var(--font);
  color: var(--ink);
  background: var(--bg);
  line-height: 1.55;
  overflow-x: hidden;                         /* no sideways page scroll on phones */
  -webkit-tap-highlight-color: rgba(47,125,82,.15);
}
/* respect the iPhone notch / Dynamic Island + home-indicator side insets */
.wrap {
  width: 100%; max-width: 1080px; margin: 0 auto;
  padding-left: calc(18px + env(safe-area-inset-left));
  padding-right: calc(18px + env(safe-area-inset-right));
}

/* ---------- header ---------- */
.site-header {
  position: relative; overflow: hidden;
  background: linear-gradient(135deg, var(--brand) 0%, var(--brand-dark) 100%);
  color: #fff;
  padding: calc(28px + env(safe-area-inset-top)) 0 24px;   /* clear the status bar / island */
}
#header-art-mount { position: absolute; inset: 0; }
.header-art { width: 100%; height: 100%; display: block; }
.header-content { position: relative; z-index: 1; }
.logo { margin: 0; font-size: 1.9rem; letter-spacing: -.02em; font-weight: 800; }
.logo .accent { color: #ffe39a; }
.tagline { margin: 6px 0 0; opacity: .92; font-size: .95rem; }

/* ---------- inline icons ---------- */
.ico { width: 1em; height: 1em; vertical-align: -.12em; flex: 0 0 auto; }

/* ---------- tabs ---------- */
.tabs {
  position: sticky; top: 0; z-index: 20;
  background: var(--surface);
  border-bottom: 1px solid var(--line);
  box-shadow: var(--shadow);
}
.tabs-inner {
  display: flex; gap: 4px; overflow-x: auto;
  -webkit-overflow-scrolling: touch;          /* momentum scroll on iOS */
  scrollbar-width: none;                      /* hide scrollbar (Firefox) */
}
.tabs-inner::-webkit-scrollbar { display: none; }   /* hide scrollbar (Safari/Chrome) */
.tab-btn {
  appearance: none; border: 0; background: none; cursor: pointer;
  font: inherit; font-weight: 600; color: var(--muted);
  padding: 14px 14px; white-space: nowrap;
  border-bottom: 3px solid transparent;
}
.tab-btn:hover { color: var(--ink); }
.tab-btn.active { color: var(--brand); border-bottom-color: var(--brand); }
.badge {
  display: inline-flex; align-items: center; justify-content: center;
  min-width: 20px; height: 20px; padding: 0 6px; margin-left: 4px;
  background: var(--brand); color: #fff; border-radius: 999px;
  font-size: .72rem; font-weight: 700;
}

main.wrap { padding-top: 22px; padding-bottom: calc(60px + env(safe-area-inset-bottom)); }
.tab-panel { display: none; }
.tab-panel.active { display: block; animation: fade .25s ease; }
@keyframes fade { from { opacity: 0; transform: translateY(4px); } to { opacity: 1; transform: none; } }

h2 { font-size: 1.4rem; margin: .2em 0 .3em; }
.muted { color: var(--muted); font-size: .92rem; margin: 0 0 16px; }
.count { color: var(--muted); font-size: .85rem; margin: 0 0 12px; }
.warning {
  background: #fff7e6; border: 1px solid #f0d99a; color: #6b531a;
  padding: 10px 14px; border-radius: 10px; font-size: .9rem;
}

/* ---------- recipe controls ---------- */
.controls { display: flex; flex-wrap: wrap; gap: 10px 16px; align-items: center; margin-bottom: 10px; }
#search {
  flex: 1 1 240px; min-width: 200px;
  padding: 10px 14px; border: 1px solid var(--line); border-radius: 999px;
  font: inherit; background: var(--surface);
}
#search:focus { outline: 2px solid var(--brand); border-color: var(--brand); }
.chips { display: flex; flex-wrap: wrap; gap: 6px; }
.chip {
  border: 1px solid var(--line); background: var(--surface); cursor: pointer;
  font: inherit; font-size: .85rem; padding: 6px 12px; border-radius: 999px; color: var(--muted);
}
.chip.active { background: var(--brand); color: #fff; border-color: var(--brand); }
.switch { font-size: .85rem; color: var(--muted); display: inline-flex; align-items: center; gap: 6px; cursor: pointer; }

/* ---------- protein-target calculator ---------- */
.target-panel {
  background: var(--surface); border: 1px solid var(--line);
  border-radius: 12px; margin-bottom: 12px; overflow: hidden;
}
.target-panel > summary {
  list-style: none; cursor: pointer; padding: 12px 16px;
  display: flex; align-items: center; gap: 10px; flex-wrap: wrap;
  font-weight: 700; color: var(--brand-dark);
}
.target-panel > summary::-webkit-details-marker { display: none; }
.target-panel > summary::after { content: "▾"; margin-left: auto; color: var(--muted); transition: transform .2s; }
.target-panel[open] > summary::after { transform: rotate(180deg); }
.tp-hint { font-weight: 500; font-size: .8rem; color: var(--muted); }
.target-body { padding: 0 16px 16px; border-top: 1px solid var(--line); }
.target-grid { display: grid; grid-template-columns: 1fr; gap: 12px; margin: 14px 0 10px; }
@media (min-width: 620px) { .target-grid { grid-template-columns: 1.2fr 1.6fr 1fr; align-items: end; } }
.tg-field { display: flex; flex-direction: column; gap: 5px; font-size: .8rem; font-weight: 600; color: var(--muted); }
.tg-field input, .tg-field select {
  font: inherit; font-size: 16px; padding: 9px 12px;
  border: 1px solid var(--line); border-radius: 10px; background: var(--surface); color: var(--ink);
}
.weight-row { display: flex; gap: 8px; }
.weight-row input { flex: 1 1 auto; min-width: 0; }
.unit-toggle { display: flex; gap: 4px; }
.unit-toggle .chip { padding: 9px 12px; }
.target-result { font-size: .9rem; color: var(--ink); background: #f3f6f3; border-radius: 10px; padding: 10px 12px; margin: 4px 0 12px; }
.tg-cap { color: var(--carb); font-size: .85em; }
.scale-note { font-size: .85rem; color: var(--brand-dark); font-weight: 600; margin: 0 0 12px; }

/* ---------- "what can I make now?" ---------- */
.cooknow-controls { margin-top: 2px; }
#have-input {
  flex: 1 1 260px; min-width: 200px; font: inherit; font-size: 16px;
  padding: 10px 14px; border: 1px solid var(--line); border-radius: 999px; background: var(--surface);
}
#have-input:focus { outline: 2px solid var(--brand); border-color: var(--brand); }
.have-quick { display: flex; flex-wrap: wrap; gap: 6px; margin: 0 0 10px; }
.have-chip { font-size: .8rem; padding: 5px 10px; color: var(--brand-dark); }
.have-chip:hover { border-color: var(--brand); background: #f3f6f3; }
.match-line { font-size: .82rem; margin: 0 0 8px; color: var(--carb); font-weight: 600; }
.match-line.have-all { color: var(--brand); }

/* ---------- recipe swap suggestions ---------- */
.swaps { margin-top: 12px; }
.swap-group { margin-bottom: 10px; }
.swap-diet {
  display: inline-block; font-size: .72rem; font-weight: 700; text-transform: uppercase;
  letter-spacing: .04em; color: var(--brand); background: #e2f1e8;
  padding: 2px 8px; border-radius: 999px;
}
.swap-note { font-size: .78rem; color: var(--muted); }
.swap-list { margin: 6px 0 0; padding-left: 18px; font-size: .86rem; }
.swap-list li { margin-bottom: 3px; }
.swap-from { font-weight: 600; }
.swap-to { color: var(--brand-dark); }
.swap-arrow { color: var(--muted); }

/* ---------- recipe grid + cards ---------- */
.grid { display: grid; grid-template-columns: 1fr; gap: 16px; }
@media (min-width: 620px) { .grid { grid-template-columns: 1fr 1fr; } }
@media (min-width: 940px) { .grid { grid-template-columns: 1fr 1fr 1fr; } }

.card {
  background: var(--surface); border: 1px solid var(--line);
  border-radius: var(--radius); box-shadow: var(--shadow);
  padding: 16px; display: flex; flex-direction: column;
}
.card.is-tried { border-color: var(--brand); }
.card { overflow: hidden; padding-top: 0; }
.card-hero {
  margin: -16px -16px 12px;   /* bleed to card edges */
  height: 132px; background: #eef1ee;
  border-bottom: 1px solid var(--line);
}
.card-hero { position: relative; }
.card-hero svg { width: 100%; height: 100%; display: block; }
.card-hero .hero-img { position: absolute; inset: 0; width: 100%; height: 100%; object-fit: cover; }
.card.is-tried .card-hero { filter: saturate(.85); }
.card-head { display: flex; justify-content: space-between; align-items: center; }
.card-cat { display: inline-flex; align-items: center; gap: 5px; font-size: .72rem; text-transform: uppercase; letter-spacing: .06em; color: var(--brand); font-weight: 700; }
.card-cat .ico { width: .95rem; height: .95rem; }
.fav-btn { border: 0; background: none; cursor: pointer; font-size: 1.25rem; color: var(--muted); line-height: 1; }
.fav-btn.on { color: var(--gold); }
.card-title { font-size: 1.08rem; margin: 6px 0 10px; line-height: 1.25; }

.macros { display: flex; flex-wrap: wrap; gap: 6px; margin-bottom: 8px; }
.macro {
  font-size: .73rem; font-weight: 600; padding: 3px 8px; border-radius: 999px;
  background: #eef1ee; color: var(--ink);
}
.macro-protein { background: #e2f1e8; color: var(--protein); }
.macro-carb { background: #fbeede; color: var(--carb); }
.card-time { font-size: .8rem; color: var(--muted); margin-bottom: 12px; }

.card-actions { display: flex; flex-wrap: wrap; gap: 8px; margin-top: auto; }
.btn {
  appearance: none; border: 1px solid var(--line); background: var(--surface);
  font: inherit; font-size: .82rem; font-weight: 600; cursor: pointer;
  padding: 8px 12px; border-radius: 10px; color: var(--ink);
}
.btn:hover { border-color: var(--brand); }
.btn-plan.on { background: var(--brand); color: #fff; border-color: var(--brand); }
.btn-tried.on { background: #e2f1e8; color: var(--brand); border-color: var(--brand); }
.btn-light { background: var(--surface); }
.btn-danger { color: var(--danger); border-color: #e7c7c7; }
.btn-danger:hover { border-color: var(--danger); }
.link-btn { background: none; border: 0; color: var(--brand); font: inherit; font-weight: 600; cursor: pointer; padding: 8px 4px; }

.card-details { border-top: 1px solid var(--line); margin-top: 14px; padding-top: 10px; }
.card-details h4 { margin: 10px 0 6px; font-size: .82rem; text-transform: uppercase; letter-spacing: .05em; color: var(--muted); }
.ing-list { margin: 0; padding-left: 18px; font-size: .9rem; }
.ing-list .ing-qty { font-weight: 600; }
.step-list { margin: 0; padding-left: 18px; font-size: .9rem; }
.step-list li { margin-bottom: 6px; }
.card-notes { font-size: .85rem; color: var(--muted); background: #f3f6f3; padding: 8px 10px; border-radius: 8px; margin-top: 10px; }

.empty { color: var(--muted); padding: 30px 0; text-align: center; }

/* ---------- planner ---------- */
.plan-summary { font-weight: 700; color: var(--brand-dark); margin: 0 0 14px; }
.plan-list { display: flex; flex-direction: column; gap: 8px; margin-bottom: 30px; }
.plan-row {
  display: flex; justify-content: space-between; align-items: center; gap: 12px;
  background: var(--surface); border: 1px solid var(--line); border-radius: 12px; padding: 10px 14px;
}
.plan-row-main { display: flex; flex-direction: column; }
.plan-name { font-weight: 600; }
.plan-cat { font-size: .78rem; color: var(--muted); }
.serv-control { display: flex; align-items: center; gap: 6px; }
.step-btn, .remove-btn {
  border: 1px solid var(--line); background: var(--surface); cursor: pointer;
  width: 30px; height: 30px; border-radius: 8px; font-size: 1rem; line-height: 1; color: var(--ink);
}
.remove-btn { color: var(--danger); }
.serv-count { min-width: 30px; text-align: center; font-weight: 700; font-size: .9rem; }

.shopping-head { display: flex; justify-content: space-between; align-items: center; flex-wrap: wrap; gap: 10px; }
.shopping-actions { display: flex; gap: 8px; }
.shopping-list { display: grid; grid-template-columns: 1fr; gap: 16px; margin-top: 10px; }
@media (min-width: 680px) { .shopping-list { grid-template-columns: 1fr 1fr; } }
.aisle { background: var(--surface); border: 1px solid var(--line); border-radius: 12px; padding: 12px 16px; break-inside: avoid; }
.aisle-name { display: flex; align-items: center; gap: 6px; margin: 0 0 8px; font-size: .8rem; text-transform: uppercase; letter-spacing: .06em; color: var(--brand); }
.aisle-name .ico { width: 1.05rem; height: 1.05rem; }
.shop-items { list-style: none; margin: 0; padding: 0; }
.shop-item { display: flex; align-items: flex-start; gap: 10px; padding: 5px 0; font-size: .92rem; }
.shop-item input { margin-top: 4px; width: 17px; height: 17px; accent-color: var(--brand); }
.shop-item label { cursor: pointer; }
.shop-qty { font-weight: 600; }
.shop-item.checked label { text-decoration: line-through; color: var(--muted); }

/* ---------- tracker ---------- */
.progress { margin-bottom: 22px; }
.progress-track { background: var(--line); border-radius: 999px; height: 12px; overflow: hidden; }
.progress-bar { height: 100%; width: 0; background: linear-gradient(90deg, var(--brand), var(--gold)); transition: width .3s ease; }
.progress-label { font-size: .85rem; color: var(--muted); margin: 6px 0 0; }
.track-cat { margin-bottom: 18px; }
.track-cat h4 { font-size: .8rem; text-transform: uppercase; letter-spacing: .06em; color: var(--brand); margin: 0 0 6px; }
.track-items { list-style: none; margin: 0; padding: 0; }
.track-item {
  display: flex; align-items: center; gap: 10px; padding: 8px 12px;
  background: var(--surface); border: 1px solid var(--line); border-radius: 10px; margin-bottom: 6px;
}
.track-item input { width: 18px; height: 18px; accent-color: var(--brand); }
.track-item label { flex: 1; cursor: pointer; }
.track-item.done label { text-decoration: line-through; color: var(--muted); }
.track-macro { font-size: .76rem; color: var(--muted); white-space: nowrap; }

/* ---------- science ---------- */
.science { max-width: 760px; }
.science-intro { font-size: 1.05rem; color: var(--ink); }
.science-section { margin: 22px 0; }
.science-section h3 { font-size: 1.1rem; color: var(--brand-dark); margin-bottom: .3em; }
.science-section p { margin: .5em 0; }
.cite { color: var(--brand); text-decoration: none; font-weight: 600; font-size: .85em; vertical-align: super; }
.cite:hover { text-decoration: underline; }
.references { margin-top: 30px; border-top: 1px solid var(--line); padding-top: 16px; }
.ref-list { font-size: .85rem; color: var(--muted); padding-left: 20px; }
.ref-list li { margin-bottom: 8px; }
.ref-list a { color: var(--brand); }
.ref-list li:target { background: #fff3cf; border-radius: 6px; }
.disclaimer { font-size: .82rem; color: var(--muted); background: #f3f6f3; padding: 12px 14px; border-radius: 10px; margin-top: 24px; }

/* ---------- 7-day plans ---------- */
.plans-list { display: flex; flex-direction: column; gap: 22px; }
.plan-card { background: var(--surface); border: 1px solid var(--line); border-radius: var(--radius); box-shadow: var(--shadow); padding: 18px; }
.plan-card-head h3 { margin: 0; font-size: 1.2rem; color: var(--brand-dark); }
.plan-sub { margin: 2px 0 0; color: var(--muted); font-size: .85rem; font-style: italic; }
.plan-desc { font-size: .92rem; margin: 10px 0; }
.plan-week-summary { font-weight: 700; color: var(--brand-dark); font-size: .85rem; margin: 0 0 12px; }
.snack-toggle { display: flex; align-items: center; gap: 8px; font-size: .85rem; color: var(--ink); background: #f3f6f3; border: 1px solid var(--line); border-radius: 10px; padding: 8px 12px; margin-bottom: 12px; cursor: pointer; }
.snack-toggle input { width: 17px; height: 17px; accent-color: var(--brand); }
.plan-load-btn { margin-bottom: 14px; }
.plan-table .col-snack { background: #fafbf7; }
.plan-table th.col-snack { background: #eef3ec; color: var(--carb); }
.plan-table-wrap { overflow-x: auto; }
.plan-table { width: 100%; border-collapse: collapse; font-size: .82rem; min-width: 560px; }
.plan-table th, .plan-table td { border: 1px solid var(--line); padding: 8px 10px; text-align: left; vertical-align: top; }
.plan-table th { background: #f3f6f3; color: var(--brand-dark); font-size: .72rem; text-transform: uppercase; letter-spacing: .04em; }
.plan-table .day-name { font-weight: 700; white-space: nowrap; background: #fafbfa; }
.plan-table .col-total { text-align: center; font-weight: 700; color: var(--brand); white-space: nowrap; }
.meal-name { display: block; font-weight: 600; line-height: 1.25; }
.meal-macro { display: block; color: var(--muted); font-size: .72rem; margin-top: 2px; }

/* ---------- footer ---------- */
.site-footer { border-top: 1px solid var(--line); color: var(--muted); font-size: .82rem; padding: 22px 0; }

/* ==================================================================
   MOBILE / TOUCH  (phones — iPhone 16 Pro is ~402 CSS px wide)
   ================================================================== */
@media (max-width: 640px) {
  /* comfortable header sizing on a narrow screen */
  .logo { font-size: 1.5rem; }
  .tagline { font-size: .85rem; }
  h2 { font-size: 1.25rem; }

  /* keep form fields at >=16px so iOS doesn't auto-zoom on focus */
  #search { font-size: 16px; padding: 12px 16px; }
  .chip { font-size: .9rem; padding: 8px 14px; }
  .switch { font-size: .9rem; }

  /* 44px-ish touch targets */
  .tab-btn { padding: 15px 13px; }
  .btn { padding: 11px 14px; font-size: .9rem; }
  .link-btn { padding: 11px 6px; }
  .fav-btn { font-size: 1.5rem; padding: 4px 6px; }
  .step-btn, .remove-btn { width: 38px; height: 38px; font-size: 1.15rem; }
  .shop-item { padding: 9px 0; font-size: 1rem; }
  .shop-item input { width: 22px; height: 22px; margin-top: 2px; }
  .track-item { padding: 11px 12px; }
  .track-item input, .snack-toggle input { width: 22px; height: 22px; }

  /* recipe action buttons: full-width, easy to tap */
  .card-actions { gap: 8px; }
  .card-actions .btn { flex: 1 1 auto; text-align: center; }

  /* the big one: turn the wide weekly table into stacked day-cards */
  .plan-table-wrap { overflow-x: visible; }
  .plan-table { min-width: 0; font-size: .95rem; border: 0; }
  .plan-table tr:first-child { display: none; }            /* hide the header row */
  .plan-table tr {
    display: block; background: var(--surface);
    border: 1px solid var(--line); border-radius: 12px;
    margin-bottom: 12px; overflow: hidden;
  }
  .plan-table td {
    display: flex; align-items: baseline; justify-content: space-between;
    gap: 14px; text-align: right; border: 0;
    border-bottom: 1px solid var(--line); padding: 10px 14px;
  }
  .plan-table td:last-child { border-bottom: 0; }
  .plan-table td::before {
    content: attr(data-label);
    flex: 0 0 auto; text-align: left;
    font-size: .68rem; font-weight: 700; letter-spacing: .04em;
    text-transform: uppercase; color: var(--brand-dark);
  }
  .plan-table .day-name {
    background: var(--brand); color: #fff; font-size: 1rem;
    justify-content: flex-start; padding: 11px 14px;
  }
  .plan-table .day-name::before { color: rgba(255,255,255,.8); }
  .plan-table .col-snack { background: #fafbf7; }
  .plan-table .col-total { font-size: 1rem; }
  .meal-name, .meal-macro { text-align: right; }
  .meal-name { font-weight: 600; }

  /* plan summaries & shopping headers wrap nicely */
  .shopping-head { align-items: flex-start; }
  .shopping-actions { width: 100%; }
  .shopping-actions .btn { flex: 1 1 auto; }
}

/* ---------- print: shopping list only ---------- */
@media print {
  .site-header, .tabs, .site-footer, .controls, .no-print,
  #tab-recipes, #tab-tracker, #tab-science, #tab-plans, .plan-list, .plan-summary { display: none !important; }
  .tab-panel { display: block !important; }
  body { background: #fff; }
  .shopping-list { grid-template-columns: 1fr 1fr; }
  .aisle { border: 0; padding: 0 0 10px; }
  .shopping-head h2 { font-size: 1.2rem; }
}