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Complete Weekly Meal Plan with Caloric Breakdown

Using All Requested Ingredients

Sunday - Meal Prep Day (25 minutes total)

  • Grains: Cook 4 cups brown rice, 2 cups quinoa, 2 cups wild rice (rice cooker)
  • Proteins: Grill 2 lbs chicken breast, bake 1 lb ground turkey with onions
  • Vegetables: Roast 6 sweet potatoes, steam 2 lbs mixed vegetables
  • Eggs: Hard-boil 12 eggs
  • Prep: Wash all produce, cut vegetables, portion nuts and granola

Weekly Menu with Caloric Breakdown

MONDAY

Female Target: 1,450 calories | Male Target: 1,850 calories

Breakfast - Power Oat Bowl

Female (380 cal) | Male (480 cal)

  • Female: 1/2 cup oats (150) + 1/2 cup almond milk (20) + 1/2 banana (50) + 1 tbsp peanut butter (95) + 1/4 cup berries (20) + 1 tsp honey (20) + cinnamon (5) + 1/4 cup yogurt (20)
  • Male: 3/4 cup oats (225) + 3/4 cup almond milk (30) + 1 banana (100) + 1.5 tbsp peanut butter (140) + 1/3 cup berries (25) + 1 tsp honey (20) + cinnamon (5) + 1/3 cup yogurt (30)

Lunch - Mediterranean Chicken Quinoa Bowl

Female (420 cal) | Male (550 cal)

  • Female: 4 oz grilled chicken (185) + 1/2 cup quinoa (110) + 1/2 cup mixed vegetables (25) + 2 tbsp hummus (60) + 1 cup mixed greens (10) + 1 tbsp olive oil (120) + oregano/basil (5) + 1/4 avocado (60)
  • Male: 6 oz grilled chicken (280) + 3/4 cup quinoa (165) + 3/4 cup mixed vegetables (35) + 3 tbsp hummus (90) + 1.5 cups mixed greens (15) + 1 tbsp olive oil (120) + oregano/basil (5) + 1/3 avocado (80)

Dinner - Herb-Crusted Shrimp & Sweet Potato

Female (390 cal) | Male (520 cal)

  • Female: 5 oz shrimp (140) + 1 medium roasted sweet potato (100) + 2 cups asparagus (40) + 1 cup mixed greens (10) + 1/2 cup brown rice (110) + lemon/herbs (5) + 1 tsp olive oil (40)
  • Male: 7 oz shrimp (200) + 1 large roasted sweet potato (140) + 3 cups asparagus (60) + 1.5 cups mixed greens (15) + 3/4 cup brown rice (165) + lemon/herbs (5) + 1 tsp olive oil (40)

Snacks

Female (260 cal) | Male (300 cal)

  • Female: 1 apple (80) + 1 tbsp peanut butter (95) + 1/4 cup mixed nuts (170) + 1 orange (60)
  • Male: 1 large apple (100) + 1.5 tbsp peanut butter (140) + 1/3 cup mixed nuts (220) + 1 orange (60)

Daily Totals: Female 1,450 cal | Male 1,850 cal

TUESDAY

Female Target: 1,440 calories | Male Target: 1,820 calories

Breakfast - Green Smoothie Bowl

Female (370 cal) | Male (470 cal)

  • Female: 1 cup almond milk (40) + 1/2 banana (50) + 1 cup mixed greens (10) + 1/2 cup berries (40) + 1/2 cup yogurt (75) + 1 tbsp peanut butter (95) + 1/4 cup granola (120) + chia seeds (40)
  • Male: 1.5 cups almond milk (60) + 1 banana (100) + 1.5 cups mixed greens (15) + 3/4 cup berries (60) + 3/4 cup yogurt (110) + 1 tbsp peanut butter (95) + 1/3 cup granola (160) + chia seeds (40)

Lunch - Turkey Avocado Wrap

Female (430 cal) | Male (550 cal)

  • Female: 1 whole wheat tortilla (130) + 4 oz turkey sandwich meat (120) + 1/2 avocado (120) + 1/2 cup mixed greens (5) + 1/4 cup shredded carrots (10) + 2 tbsp hummus (60) + 1 cup celery sticks (15) + mustard/herbs (5)
  • Male: 1 large tortilla (180) + 6 oz turkey sandwich meat (180) + 2/3 avocado (160) + 3/4 cup mixed greens (8) + 1/3 cup shredded carrots (12) + 3 tbsp hummus (90) + 1.5 cups celery sticks (20) + mustard/herbs (5)

Dinner - Ground Turkey Stuffed Peppers

Female (380 cal) | Male (500 cal)

  • Female: 4 oz ground turkey (180) + 2 bell peppers (60) + 1/2 cup wild rice (85) + 1/4 cup onion (15) + 1 cup mixed vegetables (50) + 1 tsp olive oil (40) + herbs/spices (5)
  • Male: 6 oz ground turkey (270) + 2 large bell peppers (80) + 3/4 cup wild rice (130) + 1/3 cup onion (20) + 1.5 cups mixed vegetables (75) + 1 tsp olive oil (40) + herbs/spices (5)

Snacks

Female (260 cal) | Male (300 cal)

  • Female: 1 hard-boiled egg (70) + 10 Wheat Thins (140) + 1/2 cup cottage cheese (90) + 1/2 cup grapes (55) + 1/4 cup pineapple (20)
  • Male: 2 hard-boiled eggs (140) + 15 Wheat Thins (210) + 2/3 cup cottage cheese (120) + 3/4 cup grapes (80) + 1/3 cup pineapple (25)

Daily Totals: Female 1,440 cal | Male 1,820 cal

WEDNESDAY

Female Target: 1,460 calories | Male Target: 1,840 calories

Breakfast - Cottage Cheese Parfait

Female (360 cal) | Male (460 cal)

  • Female: 1 cup cottage cheese (180) + 1/2 cup berries (40) + 1/4 cup granola (120) + 1/2 banana (50) + 1 tsp honey (20) + cinnamon (5) + 1/4 cup yogurt (35)
  • Male: 1.5 cups cottage cheese (270) + 3/4 cup berries (60) + 1/3 cup granola (160) + 1 banana (100) + 1 tsp honey (20) + cinnamon (5) + 1/3 cup yogurt (45)

Lunch - Chicken Salad Bowl

Female (410 cal) | Male (540 cal)

  • Female: 4 oz grilled chicken (185) + 2 cups mixed greens (20) + 1/2 cup carrots (25) + 1/2 cup cucumbers (8) + 1/4 avocado (60) + 2 tbsp hummus (60) + 1 hard-boiled egg (70) + 1 tbsp olive oil (120) + herbs (5)
  • Male: 6 oz grilled chicken (280) + 3 cups mixed greens (30) + 3/4 cup carrots (35) + 3/4 cup cucumbers (12) + 1/3 avocado (80) + 3 tbsp hummus (90) + 1 hard-boiled egg (70) + 1 tbsp olive oil (120) + herbs (5)

Dinner - Beef & Vegetable Stir-fry

Female (420 cal) | Male (550 cal)

  • Female: 4 oz ground beef (93/7) (170) + 1 cup mixed vegetables (50) + 1 cup asparagus (20) + 1/2 cup brown rice (110) + 1/4 cup onion (15) + 1 tbsp olive oil (120) + Asian spices (5)
  • Male: 6 oz ground beef (93/7) (255) + 1.5 cups mixed vegetables (75) + 1.5 cups asparagus (30) + 3/4 cup brown rice (165) + 1/3 cup onion (20) + 1 tbsp olive oil (120) + Asian spices (5)

Snacks

Female (270 cal) | Male (290 cal)

  • Female: 1 apple (80) + 1 tbsp peanut butter (95) + 1/4 cup mixed nuts (170) + 1 pear (100)
  • Male: 1 large apple (100) + 1.5 tbsp peanut butter (140) + 1/4 cup mixed nuts (170) + 1 pear (100)

Daily Totals: Female 1,460 cal | Male 1,840 cal

THURSDAY

Female Target: 1,435 calories | Male Target: 1,830 calories

Breakfast - Peanut Butter Toast & Fruit

Female (375 cal) | Male (485 cal)

  • Female: 2 slices whole grain bread (160) + 1.5 tbsp peanut butter (140) + 1 banana (100) + 1/2 cup berries (40) + 1/4 cup yogurt (35) + cinnamon (5)
  • Male: 2 slices whole grain bread (160) + 2 tbsp peanut butter (190) + 1 banana (100) + 3/4 cup berries (60) + 1/3 cup yogurt (45) + cinnamon (5)

Lunch - Quinoa Veggie Bowl

Female (400 cal) | Male (530 cal)

  • Female: 3/4 cup quinoa (165) + 1 cup mixed vegetables (50) + 1 cup mixed greens (10) + 1/2 cup carrots (25) + 1/4 avocado (60) + 3 tbsp hummus (90) + 1 hard-boiled egg (70) + lemon/herbs (5)
  • Male: 1 cup quinoa (220) + 1.5 cups mixed vegetables (75) + 1.5 cups mixed greens (15) + 3/4 cup carrots (35) + 1/3 avocado (80) + 3 tbsp hummus (90) + 1 hard-boiled egg (70) + lemon/herbs (5)

Dinner - Shrimp & Sweet Potato Hash

Female (390 cal) | Male (520 cal)

  • Female: 5 oz shrimp (140) + 1 medium diced sweet potato (100) + 1 cup peppers (30) + 1/2 cup onion (30) + 1 cup asparagus (20) + 1 tbsp olive oil (120) + herbs/spices (5)
  • Male: 7 oz shrimp (200) + 1 large diced sweet potato (140) + 1.5 cups peppers (45) + 3/4 cup onion (45) + 1.5 cups asparagus (30) + 1 tbsp olive oil (120) + herbs/spices (5)

Snacks

Female (270 cal) | Male (295 cal)

  • Female: 15 Wheat Thins (210) + 1/2 cup cottage cheese (90) + 1 orange (60) + 1/2 cup grapes (55)
  • Male: 20 Wheat Thins (280) + 2/3 cup cottage cheese (120) + 1 orange (60) + 3/4 cup grapes (80)

Daily Totals: Female 1,435 cal | Male 1,830 cal

FRIDAY

Female Target: 1,445 calories | Male Target: 1,820 calories

Breakfast - Yogurt Berry Bowl

Female (365 cal) | Male (475 cal)

  • Female: 1 cup Greek yogurt (150) + 3/4 cup berries (60) + 1/4 cup granola (120) + 1/2 banana (50) + 1 tbsp honey (20) + 1/4 cup mixed nuts (170)
  • Male: 1.5 cups Greek yogurt (225) + 1 cup berries (80) + 1/3 cup granola (160) + 1 banana (100) + 1 tbsp honey (20) + 1/3 cup mixed nuts (220)

Lunch - Turkey & Hummus Plate

Female (425 cal) | Male (545 cal)

  • Female: 5 oz turkey sandwich meat (150) + 1/4 cup hummus (120) + 1 cup mixed greens (10) + 1 cup carrots (50) + 1 cup celery (15) + 1 cup cucumbers (16) + 1/4 avocado (60) + 15 Wheat Thins (210)
  • Male: 7 oz turkey sandwich meat (210) + 1/3 cup hummus (160) + 1.5 cups mixed greens (15) + 1.5 cups carrots (75) + 1.5 cups celery (25) + 1.5 cups cucumbers (24) + 1/3 avocado (80) + 20 Wheat Thins (280)

Dinner - Chicken Wild Rice Casserole

Female (390 cal) | Male (510 cal)

  • Female: 4 oz grilled chicken (185) + 1/2 cup wild rice (85) + 1 cup mixed vegetables (50) + 1/2 cup onion (30) + 1 cup asparagus (20) + 1 tsp olive oil (40) + herbs (5)
  • Male: 6 oz grilled chicken (280) + 3/4 cup wild rice (130) + 1.5 cups mixed vegetables (75) + 3/4 cup onion (45) + 1.5 cups asparagus (30) + 1 tsp olive oil (40) + herbs (5)

Snacks

Female (265 cal) | Male (290 cal)

  • Female: 1 apple (80) + 1 pear (100) + 1/2 cup cottage cheese (90) + 1/3 cup pineapple (25)
  • Male: 1 large apple (100) + 1 pear (100) + 2/3 cup cottage cheese (120) + 1/2 cup pineapple (40)

Daily Totals: Female 1,445 cal | Male 1,820 cal

SATURDAY

Female Target: 1,450 calories | Male Target: 1,840 calories

Breakfast - Loaded Oatmeal

Female (380 cal) | Male (490 cal)

  • Female: 1/2 cup oats (150) + 1/2 cup almond milk (20) + 1/2 banana (50) + 1 tbsp peanut butter (95) + 1/4 cup berries (20) + 1/4 cup granola (120) + 1 tsp honey (20) + cinnamon (5)
  • Male: 3/4 cup oats (225) + 3/4 cup almond milk (30) + 1 banana (100) + 1.5 tbsp peanut butter (140) + 1/3 cup berries (25) + 1/3 cup granola (160) + 1 tsp honey (20) + cinnamon (5)

Lunch - Ground Beef Potato Bowl

Female (430 cal) | Male (560 cal)

  • Female: 4 oz ground beef (93/7) (170) + 1 medium roasted potato (160) + 1 cup mixed greens (10) + 1/2 cup carrots (25) + 1/4 cup onion (15) + 2 tbsp hummus (60) + herbs/spices (5)
  • Male: 6 oz ground beef (93/7) (255) + 1 large roasted potato (220) + 1.5 cups mixed greens (15) + 3/4 cup carrots (35) + 1/3 cup onion (20) + 3 tbsp hummus (90) + herbs/spices (5)

Dinner - Shrimp Quinoa Stir-fry

Female (380 cal) | Male (500 cal)

  • Female: 5 oz shrimp (140) + 1/2 cup quinoa (110) + 1 cup mixed vegetables (50) + 1 cup peppers (30) + 1/4 cup onion (15) + 1 tbsp olive oil (120) + Asian spices (5)
  • Male: 7 oz shrimp (200) + 3/4 cup quinoa (165) + 1.5 cups mixed vegetables (75) + 1.5 cups peppers (45) + 1/3 cup onion (20) + 1 tbsp olive oil (120) + Asian spices (5)

Snacks

Female (260 cal) | Male (290 cal)

  • Female: 2 hard-boiled eggs (140) + 1 orange (60) + 1/2 cup grapes (55) + 1/4 cup pineapple (20)
  • Male: 2 hard-boiled eggs (140) + 1 orange (60) + 3/4 cup grapes (80) + 1/3 cup pineapple (25)

Daily Totals: Female 1,450 cal | Male 1,840 cal

SUNDAY

Female Target: 1,440 calories | Male Target: 1,830 calories

Breakfast - Protein Pancakes

Female (370 cal) | Male (480 cal)

  • Female: 1/2 cup oats (150) + 2 eggs (140) + 1/2 banana (50) + 1/4 cup berries (20) + 1 tbsp honey (20) + 1/4 cup yogurt (35) + cinnamon (5)
  • Male: 3/4 cup oats (225) + 2 eggs (140) + 1 banana (100) + 1/3 cup berries (25) + 1 tbsp honey (20) + 1/3 cup yogurt (45) + cinnamon (5)

Lunch - Leftover Turkey Wrap

Female (420 cal) | Male (550 cal)

  • Female: 1 whole wheat tortilla (130) + 4 oz turkey (120) + 1/2 avocado (120) + 1 cup mixed greens (10) + 1/2 cup carrots (25) + 1/4 cup cucumbers (4) + 2 tbsp hummus (60) + herbs (5)
  • Male: 1 large tortilla (180) + 6 oz turkey (180) + 2/3 avocado (160) + 1.5 cups mixed greens (15) + 3/4 cup carrots (35) + 1/3 cup cucumbers (6) + 3 tbsp hummus (90) + herbs (5)

Dinner - Chicken Brown Rice Bowl

Female (390 cal) | Male (510 cal)

  • Female: 4 oz grilled chicken (185) + 1/2 cup brown rice (110) + 1 cup mixed vegetables (50) + 1 cup asparagus (20) + 1/4 cup onion (15) + 1 tsp olive oil (40) + herbs (5)
  • Male: 6 oz grilled chicken (280) + 3/4 cup brown rice (165) + 1.5 cups mixed vegetables (75) + 1.5 cups asparagus (30) + 1/3 cup onion (20) + 1 tsp olive oil (40) + herbs (5)

Snacks

Female (260 cal) | Male (290 cal)

  • Female: 1 apple (80) + 1 tbsp peanut butter (95) + 1/4 cup mixed nuts (170) + 1/2 cup cottage cheese (90)
  • Male: 1 large apple (100) + 1.5 tbsp peanut butter (140) + 1/4 cup mixed nuts (170) + 2/3 cup cottage cheese (120)

Daily Totals: Female 1,440 cal | Male 1,830 cal

Complete Shopping List by Category

Proteins:

  • Chicken breast (3 lbs)
  • Ground turkey (1 lb)
  • Ground beef 93/7 (1.5 lbs)
  • Shrimp (2 lbs)
  • Turkey sandwich meat (2 lbs)
  • Eggs (2 dozen)
  • Greek yogurt (3 large containers)
  • Cottage cheese (3 large containers)

Grains & Starches:

  • Oats (large container)
  • Quinoa (2 lbs)
  • Brown rice (2 lbs)
  • Wild rice (1 lb)
  • Whole grain bread (2 loaves)
  • Whole wheat tortillas (2 packages)
  • Potatoes (3 lbs)
  • Sweet potatoes (8 medium)
  • Wheat Thins (2 boxes)

Vegetables:

  • Mixed greens (6 bags)
  • Asparagus (3 lbs)
  • Carrots (3 lbs)
  • Celery (3 bunches)
  • Bell peppers (8-10)
  • Cucumbers (6)
  • Onions (2 lbs)
  • Mixed frozen vegetables (4 bags)

Fruits:

  • Bananas (2 bunches)
  • Berries fresh (4 containers)
  • Frozen berries (3 bags)
  • Apples (2 lbs)
  • Pears (2 lbs)
  • Oranges (2 lbs)
  • Grapes (2 lbs)
  • Pineapple (2 containers)

Pantry Items:

  • Almond milk (2 half-gallons)
  • Peanut butter (large jar)
  • Hummus (4 containers)
  • Mixed nuts (2 bags)
  • Granola (2 containers)
  • Olive oil
  • Honey
  • Avocados (8-10)

Spices & Seasonings:

  • Salt, pepper, garlic powder
  • Oregano, basil, cumin, paprika
  • Cinnamon, ginger powder
  • Asian spice blend
  • Lemon juice

Quick Prep Schedule

Sunday Prep (25 minutes):

  1. Grains (10 min): Start all grains in rice cooker/instant pot
  2. Proteins (10 min): Season and cook chicken and ground turkey
  3. Vegetables (5 min): Roast sweet potatoes, steam mixed vegetables
  4. Eggs & Mise en Place: Hard-boil eggs, wash and prep vegetables

Daily Prep (5-10 minutes):

  • Reheat pre-cooked components
  • Assemble fresh elements
  • Add seasonings and dressings
  • Portion snacks

This comprehensive meal plan provides exact caloric breakdowns for each component while incorporating all requested ingredients into flavorful, balanced meals that support your weight loss goals.

Content is user-generated and unverified.
    Complete Weekly Meal Plan with Caloric Breakdown | Claude