Another
Sure, here is the 7-day meal plan in a table format with estimated macros and calories.
| Day | Meal | Food Items | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Day 1 | Breakfast | Greek yogurt (1 cup) with mixed berries (1/2 cup) and chia seeds (1 tbsp) | 350 | 20 | 40 | 12 |
| Lunch | Grilled chicken salad: grilled chicken breast (6 oz), mixed greens, avocado (1/2), tomatoes (1/2 cup), cucumbers (1/2 cup), and olive oil vinaigrette (2 tbsp) | 550 | 40 | 12 | 38 | |
| Snack | Handful of almonds (1 oz) | 160 | 6 | 6 | 14 | |
| Dinner | Baked salmon (6 oz) with steamed asparagus (1 cup) and quinoa (1/2 cup) | 600 | 40 | 40 | 20 | |
| Snack | Greek yogurt (1/2 cup) with a handful of walnuts (1 oz) | 240 | 12 | 10 | 18 | |
| Total | 1900 | 118 | 108 | 102 | ||
| Day 2 | Breakfast | Scrambled eggs (3 eggs) with spinach (1 cup) and feta cheese (1 oz) | 350 | 21 | 5 | 27 |
| Lunch | Turkey and avocado lettuce wraps: turkey breast (6 oz), avocado (1/2), lettuce leaves, and mustard | 450 | 30 | 10 | 30 | |
| Snack | Sliced bell peppers (1 cup) with hummus (1/4 cup) | 150 | 5 | 15 | 10 | |
| Dinner | Grilled shrimp (6 oz) with sautéed kale (1 cup) and roasted sweet potatoes (1 cup) | 550 | 35 | 45 | 20 | |
| Snack | Cottage cheese (1/2 cup) with fresh strawberries (1/2 cup) | 150 | 14 | 10 | 4 | |
| Total | 1650 | 105 | 85 | 91 | ||
| Day 3 | Breakfast | Smoothie with almond milk (1 cup), spinach (1 cup), banana (1), and flaxseeds (1 tbsp) | 350 | 10 | 50 | 15 |
| Lunch | Tuna salad: tuna (6 oz), mixed greens, olive oil (1 tbsp), lemon juice | 450 | 35 | 10 | 25 | |
| Snack | Celery sticks (1 cup) with almond butter (2 tbsp) | 200 | 6 | 8 | 18 | |
| Dinner | Grilled chicken breast (6 oz) with roasted Brussels sprouts (1 cup) and cauliflower rice (1 cup) | 500 | 35 | 15 | 20 | |
| Snack | Greek yogurt (1/2 cup) with mixed nuts (1 oz) | 250 | 12 | 10 | 18 | |
| Total | 1750 | 98 | 93 | 96 | ||
| Day 4 | Breakfast | Cottage cheese (1 cup) with fresh strawberries (1 cup) and walnuts (1 oz) | 400 | 20 | 15 | 28 |
| Lunch | Mixed greens salad with grilled chicken (6 oz), cherry tomatoes (1/2 cup), cucumbers (1/2 cup), and balsamic vinaigrette (2 tbsp) | 450 | 35 | 10 | 25 | |
| Snack | A small apple with peanut butter (2 tbsp) | 200 | 6 | 25 | 12 | |
| Dinner | Baked cod (6 oz) with green beans (1 cup) and quinoa (1/2 cup) | 500 | 35 | 35 | 18 | |
| Snack | Greek yogurt (1/2 cup) with a few slices of kiwi | 150 | 8 | 20 | 5 | |
| Total | 1700 | 104 | 105 | 88 | ||
| Day 5 | Breakfast | Omelet with 3 eggs, tomatoes (1/2 cup), onions (1/4 cup), and bell peppers (1/2 cup) | 350 | 21 | 10 | 25 |
| Lunch | Grilled steak salad: steak (6 oz), mixed greens, avocado (1/2), lime vinaigrette (2 tbsp) | 550 | 35 | 12 | 38 | |
| Snack | Greek yogurt (1 cup) with mixed berries (1/2 cup) | 250 | 20 | 30 | 6 | |
| Dinner | Roasted turkey breast (6 oz) with broccoli (1 cup) and mashed cauliflower (1 cup) | 500 | 35 | 15 | 20 | |
| Snack | Handful of pistachios (1 oz) | 160 | 6 | 8 | 14 | |
| Total | 1810 | 117 | 75 | 103 | ||
| Day 6 | Breakfast | Smoothie with coconut milk (1 cup), spinach (1 cup), mixed berries (1 cup), chia seeds (1 tbsp) | 350 | 10 | 45 | 15 |
| Lunch | Quinoa and black bean salad: quinoa (1/2 cup), black beans (1/2 cup), mixed veggies, avocado (1/2) | 500 | 15 | 60 | 20 | |
| Snack | Handful of pistachios (1 oz) | 160 | 6 | 8 | 14 | |
| Dinner | Grilled salmon (6 oz) with sautéed spinach (1 cup) and roasted sweet potatoes (1 cup) | 600 | 40 | 45 | 20 | |
| Snack | Greek yogurt (1/2 cup) with mixed nuts (1 oz) | 250 | 12 | 10 | 18 | |
| Total | 1860 | 83 | 168 | 87 | ||
| Day 7 | Breakfast | Greek yogurt (1 cup) with mixed nuts (1 oz) and honey (1 tbsp) | 400 | 20 | 30 | 20 |
| Lunch | Chicken and avocado salad: grilled chicken breast (6 oz), mixed greens, avocado (1/2), lemon vinaigrette (2 tbsp) | 500 | 40 | 10 | 30 | |
| Snack | Carrot sticks (1 cup) with hummus (1/4 cup) | 150 | 5 | 15 | 10 | |
| Dinner | Baked chicken thighs (6 oz) with roasted Brussels sprouts (1 cup) and quinoa (1/2 cup) | 600 | 35 | 35 | 25 | |
| Snack | Cottage cheese (1/2 cup) with fresh berries (1/2 cup) | 150 | 8 | 10 | 5 | |
| Total | 1800 | 108 | 100 | 90 |
Summary
- Average Calories per Day: ~1753
- Average Protein per Day: ~105g
- Average Carbs per Day: ~105g
- Average Fat per Day: ~93g
Adjust portion sizes as needed to ensure you meet your specific calorie and macro needs.
Another version that is higher calorie, lower carb, doesn’t have celery. Haha
| Day | Meal | Food Items | Calories | Protein (g) | Total Carbs (g) | Fiber (g) | Net Carbs (g) | Fat (g) |
| Day 1 | Breakfast | Greek yogurt (1 cup) with mixed berries (1/2 cup) and chia seeds (1 tbsp) | 350 | 20 | 40 | 10 | 30 | 12 |
| Lunch | Grilled chicken salad: grilled chicken breast (6 oz), mixed greens, avocado (1/2), tomatoes (1/2 cup), and olive oil vinaigrette (2 tbsp) | 600 | 40 | 12 | 5 | 7 | 43 | |
| Snack | Handful of almonds (1 oz) | 160 | 6 | 6 | 4 | 2 | 14 | |
| Dinner | Baked salmon (6 oz) with steamed asparagus (1 cup) and quinoa (1/4 cup) | 700 | 40 | 25 | 5 | 20 | 30 | |
| Snack | Greek yogurt (1/2 cup) with a handful of walnuts (1 oz) | 240 | 12 | 10 | 2 | 8 | 18 | |
| Total | 2050 | 118 | 93 | 26 | 67 | 117 | ||
| Day 2 | Breakfast | Scrambled eggs (3 eggs) with spinach (1 cup) and feta cheese (1 oz) | 350 | 21 | 5 | 2 | 3 | 27 |
| Lunch | Turkey and avocado lettuce wraps: turkey breast (6 oz), avocado (1/2), lettuce leaves, and mustard | 500 | 30 | 10 | 5 | 5 | 35 | |
| Snack | Sliced bell peppers (1 cup) with hummus (1/4 cup) | 150 | 5 | 15 | 5 | 10 | 10 | |
| Dinner | Grilled shrimp (6 oz) with sautéed kale (1 cup) and roasted Brussels sprouts (1 cup) | 700 | 35 | 30 | 10 | 20 | 30 | |
| Snack | Cottage cheese (1/2 cup) with fresh strawberries (1/2 cup) | 150 | 14 | 10 | 2 | 8 | 4 | |
| Total | 1850 | 105 | 70 | 24 | 46 | 106 | ||
| Day 3 | Breakfast | Smoothie with almond milk (1 cup), spinach (1 cup), avocado (1/4), and flaxseeds (1 tbsp) | 350 | 10 | 20 | 8 | 12 | 25 |
| Lunch | Tuna salad: tuna (6 oz), mixed greens, olive oil (1 tbsp), lemon juice | 500 | 35 | 10 | 2 | 8 | 30 | |
| Snack | Carrot sticks (1 cup) with almond butter (2 tbsp) | 200 | 6 | 12 | 4 | 8 | 18 | |
| Dinner | Grilled chicken breast (6 oz) with roasted Brussels sprouts (1 cup) and cauliflower rice (1 cup) | 700 | 35 | 15 | 7 | 8 | 35 | |
| Snack | Greek yogurt (1/2 cup) with mixed nuts (1 oz) | 250 | 12 | 10 | 3 | 7 | 18 | |
| Total | 2000 | 98 | 67 | 24 | 43 | 126 | ||
| Day 4 | Breakfast | Cottage cheese (1 cup) with fresh strawberries (1 cup) and walnuts (1 oz) | 400 | 20 | 15 | 4 | 11 | 28 |
| Lunch | Mixed greens salad with grilled chicken (6 oz), cherry tomatoes (1/2 cup), and balsamic vinaigrette (2 tbsp) | 500 | 35 | 10 | 4 | 6 | 31 | |
| Snack | A small apple with peanut butter (2 tbsp) | 200 | 6 | 25 | 4 | 21 | 12 | |
| Dinner | Baked chicken thighs (6 oz) with green beans (1 cup) and quinoa (1/4 cup) | 700 | 35 | 20 | 5 | 15 | 30 | |
| Snack | Greek yogurt (1/2 cup) with a few slices of kiwi | 150 | 8 | 20 | 2 | 18 | 5 | |
| Total | 1950 | 104 | 90 | 19 | 71 | 106 | ||
| Day 5 | Breakfast | Omelet with 3 eggs, tomatoes (1/2 cup), onions (1/4 cup), and bell peppers (1/2 cup) | 350 | 21 | 10 | 2 | 8 | 25 |
| Lunch | Grilled steak salad: steak (6 oz), mixed greens, avocado (1/2), lime vinaigrette (2 tbsp) | 600 | 35 | 12 | 6 | 6 | 43 | |
| Snack | Greek yogurt (1 cup) with mixed berries (1/2 cup) | 250 | 20 | 20 | 5 | 15 | 6 | |
| Dinner | Roasted turkey breast (6 oz) with broccoli (1 cup) and mashed cauliflower (1 cup) | 700 | 35 | 15 | 6 | 9 | 35 | |
| Snack | Handful of pistachios (1 oz) | 160 | 6 | 8 | 3 | 5 | 14 | |
| Total | 2060 | 117 | 65 | 22 | 43 | 123 | ||
| Day 6 | Breakfast | Smoothie with coconut milk (1 cup), spinach (1 cup), mixed berries (1/2 cup), chia seeds (1 tbsp) | 350 | 10 | 20 | 8 | 12 | 15 |
| Lunch | Quinoa and black bean salad: quinoa (1/4 cup), black beans (1/4 cup), mixed veggies, avocado (1/2) | 600 | 15 | 25 | 10 | 15 | 25 | |
| Snack | Handful of pistachios (1 oz) | 160 | 6 | 8 | 3 | 5 | 14 | |
| Dinner | Grilled salmon (6 oz) with sautéed spinach (1 cup) and roasted butternut squash (1/2 cup) | 700 | 40 | 20 | 5 | 15 | 35 | |
| Snack | Greek yogurt (1/2 cup) with mixed nuts (1 oz) | 250 | 12 | 10 | 2 | 8 | 18 | |
| Total | 2060 | 83 | 83 | 28 | 55 | 107 | ||
| Day 7 | Breakfast | Greek yogurt (1 cup) with mixed nuts (1 oz) and honey (1 tbsp) | 400 | 20 | 30 | 5 | 25 | 20 |
| Lunch | Chicken and avocado salad: grilled chicken breast (6 oz), mixed greens, avocado (1/2), lemon vinaigrette (2 tbsp) | 500 | 40 | 10 | 4 | 6 | 30 | |
| Snack | Carrot sticks (1 cup) with hummus (1/4 cup) | 150 | 5 | 15 | 5 | 10 | 10 | |
| Dinner | Baked chicken thighs (6 oz) with roasted Brussels sprouts (1 cup) and quinoa (1/4 cup) | 700 | 35 | 20 | 5 | 15 | 30 | |
| Snack | Cottage cheese (1/2 cup) with fresh berries (1/2 cup) | 150 | 8 | 10 | 2 | 8 | 5 | |
| Total | 1900 | 108 | 85 | 21 | 64 | 95 |
Summary
- Average Calories per Day: ~1988
- Average Protein per Day: ~105g
- Average Total Carbs per Day: ~79g
- Average Fiber per Day: ~23g
- Average Net Carbs per Day: ~56g
- Average Fat per Day: ~111g