7-Day Meal Plan & Grocery List — Daily Menus with Calorie and Macro Counts

Seven days of meals written out in full, with the grocery list that goes with them. Each day is one table: breakfast, lunch, a snack and dinner, with the portions written into the menu itself — four ounces of baked salmon, half a cup of brown rice, a cup of roasted broccoli — rather than a recipe you have to size yourself. Four columns sit beside every entry: calories, carbohydrate, protein and fat, and each day closes with a totals row. Twenty-eight entries across the week, none of them repeated. The carbohydrate comes from whole grains, legumes and non-starchy vegetables; the protein from poultry, fish, tofu, eggs and low-fat dairy; the fat from olive oil, nuts and avocado. Day 1's yogurt with berries and chia is not Day 4's overnight oats. The grocery list is grouped the way a shop is laid out — proteins, whole grains and starches, legumes and beans, fruit, vegetables, dairy and alternatives, and a pantry section for the oils, nut butters, seeds, sauces and spices — with amounts noted, so one trip covers the week. It closes with nine short notes on making it stick: weighing portions for the first week, what to pair a snack with, batch-cooking the grains and roasted vegetables on a Sunday, and reaching for herbs, citrus and vinegar before the salt. The download is a single Markdown (.md) text file. Open it in any notes app, text editor or word processor, then print it or edit it as you like. No account, no app, no subscription. A meal-planning document, not medical advice and not a diagnosis. It does not treat or manage any condition. If you are managing one, or taking medication, take it to your clinician or dietitian rather than using it instead of one.