diff --git a/diligence/cli.py b/diligence/cli.py
index 27e74e2..0609968 100644
--- a/diligence/cli.py
+++ b/diligence/cli.py
@@ -30,6 +30,10 @@ def main():
         "--no-mcp", action="store_true",
         help="Disable the MCP connector",
     )
+    parser.add_argument(
+        "--mcp-port", type=int, default=3001,
+        help="Port for MCP SSE server (default: 3001)",
+    )
     parser.add_argument(
         "--data-dir", type=str, default=None,
         help="Data directory (default: ~/.diligence)",
@@ -43,6 +47,7 @@ def main():
 
     # Auto-generate secrets on first run
     env_file = data_dir / ".env"
+    api_token = ""
     if not env_file.exists():
         secret_key = secrets.token_hex(32)
         api_token = secrets.token_hex(32)
@@ -53,7 +58,6 @@ def main():
             f"DATA_DIR={data_dir}\n"
         )
         print(f"Created config at {env_file}")
-        print(f"MCP token: {api_token}")
 
     # Point pydantic-settings at the env file
     os.environ.setdefault("DATA_DIR", str(data_dir))
@@ -65,10 +69,25 @@ def main():
             if line and not line.startswith("#") and "=" in line:
                 key, _, value = line.partition("=")
                 os.environ.setdefault(key.strip(), value.strip())
+                if key.strip() == "API_TOKEN":
+                    api_token = value.strip()
 
     if args.no_mcp:
         os.environ["MCP_ENABLED"] = "false"
 
+    # Start MCP server in background
+    mcp_started = False
+    if not args.no_mcp:
+        try:
+            from diligence.mcp import start_mcp_background
+            mcp_started = start_mcp_background(
+                api_url=f"http://localhost:{args.port}",
+                api_token=api_token,
+                port=args.mcp_port,
+            )
+        except ImportError:
+            pass
+
     # Open browser after a short delay
     url = f"http://localhost:{args.port}"
     if not args.no_browser:
@@ -83,6 +102,10 @@ def main():
 
     print(f"\n  Diligence running at {url}")
     print(f"  Data: {data_dir}")
+    if mcp_started:
+        print(f"  MCP:  http://localhost:{args.mcp_port}/sse")
+    elif not args.no_mcp:
+        print(f"  MCP:  not available (install with: pip install diligence[mcp])")
     print(f"  Press Ctrl+C to stop\n")
 
     # Run uvicorn
diff --git a/diligence/mcp/__init__.py b/diligence/mcp/__init__.py
new file mode 100644
index 0000000..ff948f8
--- /dev/null
+++ b/diligence/mcp/__init__.py
@@ -0,0 +1,41 @@
+"""MCP server startup for the pip install path.
+
+Starts FastMCP in a background thread so AI agents can connect
+to the same machine running Diligence. Requires: pip install diligence[mcp]
+"""
+from __future__ import annotations
+
+import threading
+import logging
+
+logger = logging.getLogger("diligence.mcp")
+
+
+def start_mcp_background(api_url: str, api_token: str = "", port: int = 3001):
+    """Start the MCP SSE server in a background thread.
+
+    Args:
+        api_url: Backend API base URL (e.g. http://localhost:8000)
+        api_token: Bearer token for API auth
+        port: Port for the MCP SSE server (default 3001)
+    """
+    try:
+        from diligence.mcp.server import create_mcp_server
+    except ImportError:
+        logger.warning("MCP package not installed. Install with: pip install diligence[mcp]")
+        return False
+
+    def _run():
+        import asyncio
+        loop = asyncio.new_event_loop()
+        asyncio.set_event_loop(loop)
+        try:
+            mcp = create_mcp_server(api_url=api_url, api_token=api_token, port=port)
+            mcp.run(transport="sse")
+        except Exception as e:
+            logger.error(f"MCP server failed: {e}")
+
+    thread = threading.Thread(target=_run, daemon=True, name="mcp-server")
+    thread.start()
+    logger.info(f"MCP server starting on port {port}")
+    return True
diff --git a/diligence/mcp/server.py b/diligence/mcp/server.py
new file mode 100644
index 0000000..59bc4c7
--- /dev/null
+++ b/diligence/mcp/server.py
@@ -0,0 +1,223 @@
+"""Diligence MCP Server — 14 tools for AI agent integration.
+
+For the pip install path, this runs in-process as a background thread.
+For the Docker path, this runs as a separate container (mcp-connector/).
+"""
+from __future__ import annotations
+
+import json
+import httpx
+from mcp.server.fastmcp import FastMCP
+
+_client: httpx.AsyncClient | None = None
+
+
+def create_mcp_server(api_url: str = "http://localhost:8000", api_token: str = "", port: int = 3001) -> FastMCP:
+    """Create and configure the MCP server with all 14 tools."""
+
+    mcp = FastMCP("Diligence Fitness", port=port)
+
+    async def api(method: str, path: str, **kwargs) -> dict:
+        global _client
+        if _client is None:
+            headers = {}
+            if api_token:
+                headers["Authorization"] = f"Bearer {api_token}"
+            _client = httpx.AsyncClient(
+                base_url=api_url, timeout=30, headers=headers
+            )
+        resp = await getattr(_client, method)(f"/api{path}", **kwargs)
+        resp.raise_for_status()
+        return resp.json()
+
+    # --- CONTEXT & STATUS (3 tools) ---
+
+    @mcp.tool()
+    async def get_context() -> str:
+        """Get full user profile, motivation type, program status, point rules, rewards, and integration status. Call this at the start of each conversation to understand the user's current state."""
+        data = await api("get", "/points/today")
+        profile = await api("get", "/onboarding/profile")
+        rewards = await api("get", "/points/rewards")
+        integrations = await api("get", "/integrations/status")
+        meal_plan = None
+        try:
+            meal_plan = await api("get", "/meal-plans/today")
+        except Exception:
+            pass
+        return json.dumps({
+            "user": profile, "today": data, "rewards": rewards,
+            "integrations": integrations, "active_meal_plan": meal_plan,
+        }, indent=2, default=str)
+
+    @mcp.tool()
+    async def get_today(date_str: str | None = None) -> str:
+        """Get today's points earned, daily gate status, breakdown by category, and activities logged. Optionally pass a date (YYYY-MM-DD)."""
+        params = {"date": date_str} if date_str else {}
+        data = await api("get", "/points/today", params=params)
+        return json.dumps(data, indent=2, default=str)
+
+    @mcp.tool()
+    async def get_week(start_date: str | None = None) -> str:
+        """Get weekly summary including total points, active days count, target progress, and day-by-day breakdown."""
+        params = {"start_date": start_date} if start_date else {}
+        data = await api("get", "/points/week", params=params)
+        return json.dumps(data, indent=2, default=str)
+
+    # --- ACTIVITY LOGGING (1 tool) ---
+
+    @mcp.tool()
+    async def log_activity(
+        category: str, title: str, duration_minutes: int,
+        notes: str | None = None, date_str: str | None = None,
+        program_day: int | None = None,
+    ) -> str:
+        """Log a workout or activity. Returns points earned and daily total.
+
+        Args:
+            category: Type of activity (workout, cardio, yoga, walking, cycling, swimming, other)
+            title: Description of what was done
+            duration_minutes: How long the activity lasted
+            notes: Optional additional notes
+            date_str: Optional date (YYYY-MM-DD), defaults to today
+            program_day: Optional program day number
+        """
+        payload = {"category": category, "title": title, "duration_minutes": duration_minutes}
+        if notes: payload["notes"] = notes
+        if date_str: payload["date"] = date_str
+        if program_day: payload["program_day"] = program_day
+        data = await api("post", "/activities/log", json=payload)
+        return json.dumps(data, indent=2, default=str)
+
+    # --- FOOD & NUTRITION (2 tools) ---
+
+    @mcp.tool()
+    async def log_food(
+        meal_type: str, food_name: str, calories: int | None = None,
+        protein_g: float | None = None, carbs_g: float | None = None,
+        fat_g: float | None = None, servings: float | None = None,
+        plan_item_id: str | None = None,
+    ) -> str:
+        """Log a food item with optional nutrition data.
+
+        Args:
+            meal_type: One of breakfast, lunch, dinner, snack
+            food_name: What was eaten
+            calories: Estimated calories
+            protein_g: Grams of protein
+            carbs_g: Grams of carbs
+            fat_g: Grams of fat
+            servings: Number of servings (default 1)
+            plan_item_id: Optional meal plan item ID for compliance
+        """
+        payload = {"meal_type": meal_type, "food_name": food_name}
+        for k, v in [("calories", calories), ("protein_g", protein_g), ("carbs_g", carbs_g),
+                      ("fat_g", fat_g), ("servings", servings), ("plan_item_id", plan_item_id)]:
+            if v is not None: payload[k] = v
+        data = await api("post", "/food/log", json=payload)
+        return json.dumps(data, indent=2, default=str)
+
+    @mcp.tool()
+    async def search_food(query: str) -> str:
+        """Search for food items in Open Food Facts and USDA FoodData Central. Returns nutrition data for matching items."""
+        data = await api("get", "/food/search", params={"q": query})
+        return json.dumps(data, indent=2, default=str)
+
+    # --- PROGRAMS (1 tool) ---
+
+    @mcp.tool()
+    async def get_program_schedule(date_str: str | None = None) -> str:
+        """Get today's scheduled workout from the active program, including exercises with sets, reps, and weight progression."""
+        params = {"date": date_str} if date_str else {}
+        data = await api("get", "/programs/schedule", params=params)
+        return json.dumps(data, indent=2, default=str)
+
+    # --- REWARDS (1 tool) ---
+
+    @mcp.tool()
+    async def redeem_reward(reward_name: str) -> str:
+        """Spend points on a configured reward. Returns success/failure and remaining points."""
+        data = await api("post", "/points/rewards/redeem", json={"name": reward_name})
+        return json.dumps(data, indent=2, default=str)
+
+    # --- MEAL PLANS (4 tools) ---
+
+    @mcp.tool()
+    async def load_meal_plan(
+        name: str, duration_days: int, meals: list[dict],
+        diet_type: str | None = None, daily_calories: int | None = None,
+        restrictions: list[str] | None = None,
+    ) -> str:
+        """Create a complete meal plan with all items.
+
+        Args:
+            name: Plan name (e.g. "7-Day Dairy-Free Keto")
+            duration_days: How many days the plan covers
+            meals: List of meal items with day_number, meal_type, food_name, calories, protein_g, carbs_g, fat_g
+            diet_type: Optional diet type (keto, paleo, balanced, custom)
+            daily_calories: Optional daily calorie target
+            restrictions: Optional list of dietary restrictions
+        """
+        payload = {"name": name, "duration_days": duration_days, "meals": meals}
+        if diet_type: payload["diet_type"] = diet_type
+        if daily_calories: payload["daily_calories"] = daily_calories
+        if restrictions: payload["restrictions"] = restrictions
+        data = await api("post", "/meal-plans", json=payload)
+        return json.dumps(data, indent=2, default=str)
+
+    @mcp.tool()
+    async def get_meal_plan(date_str: str | None = None) -> str:
+        """View the active meal plan's meals for today or a specified date."""
+        data = await api("get", "/meal-plans/today")
+        return json.dumps(data, indent=2, default=str)
+
+    @mcp.tool()
+    async def update_meal_compliance(
+        plan_item_id: str, status: str, substitution: str | None = None,
+    ) -> str:
+        """Mark a planned meal as followed, substituted, or skipped.
+
+        Args:
+            plan_item_id: The meal plan item ID
+            status: One of 'followed', 'substituted', 'skipped'
+            substitution: What was eaten instead (required if 'substituted')
+        """
+        payload = {"plan_item_id": plan_item_id, "status": status}
+        if substitution: payload["substitution"] = substitution
+        data = await api("post", "/meal-plans/compliance", json=payload)
+        return json.dumps(data, indent=2, default=str)
+
+    @mcp.tool()
+    async def get_plan_progress(plan_id: str | None = None) -> str:
+        """Get overall compliance stats for a meal plan."""
+        if plan_id:
+            data = await api("get", f"/meal-plans/{plan_id}/progress")
+        else:
+            plans = await api("get", "/meal-plans")
+            active = next((p for p in plans if p.get("status") == "active"), None)
+            if not active:
+                return json.dumps({"error": "No active meal plan"})
+            data = await api("get", f"/meal-plans/{active['id']}/progress")
+        return json.dumps(data, indent=2, default=str)
+
+    # --- INTEGRATIONS (2 tools) ---
+
+    @mcp.tool()
+    async def configure_integration(provider: str, credentials: dict) -> str:
+        """Store encrypted integration credentials. Write-only.
+
+        Args:
+            provider: Provider name (strava, polar, garmin, fitbit, usda, telegram, groq, etc.)
+            credentials: Dict of credential fields
+        """
+        data = await api("post", "/integrations/configure", json={
+            "provider": provider, "credentials": credentials,
+        })
+        return json.dumps(data, indent=2, default=str)
+
+    @mcp.tool()
+    async def get_integration_status() -> str:
+        """Check connection status of all integration providers."""
+        data = await api("get", "/integrations/status")
+        return json.dumps(data, indent=2, default=str)
+
+    return mcp
diff --git a/diligence/routers/agent.py b/diligence/routers/agent.py
index 21639f1..9510a67 100644
--- a/diligence/routers/agent.py
+++ b/diligence/routers/agent.py
@@ -13,11 +13,14 @@ async def agent_config(user=Depends(get_current_user)):
     """Return MCP connection details for the authenticated user."""
     settings = get_settings()
 
-    # Determine MCP URL based on deployment mode
     base = settings.base_url.rstrip("/")
+
     if settings.is_sqlite:
-        # pip install path — MCP served from same process
-        mcp_url = f"{base}/mcp/sse"
+        # pip install path — MCP runs on separate port (same machine)
+        from urllib.parse import urlparse
+        parsed = urlparse(base)
+        host = parsed.hostname or "localhost"
+        mcp_url = f"http://{host}:{settings.mcp_port}/sse"
     else:
         # Docker path — MCP on separate container port 3001
         from urllib.parse import urlparse