7-Day Personalized Meal Plan Generator

Day 4

• Breakfast: Cottage cheese with pineapple chunks and walnuts
  500 kcal | 40g protein
• Lunch: Shrimp lettuce wraps with avocado and tomato, side of brown rice
  600 kcal | 50g protein
• Dinner: Pork tenderloin with sautéed green beans and mashed sweet potatoes
  700 kcal | 50g protein (30 min cooking)
• Snack: Greek yogurt with flaxseed
  200 kcal | 10g protein

Day 5

• Breakfast: Two-egg omelette with bell peppers, onions, cheddar cheese; whole wheat toast
  500 kcal | 42g protein
• Lunch: Chicken Caesar salad without croutons
  600 kcal | 50g protein
• Dinner: Grilled cod with wild rice and steamed zucchini
  700 kcal | 50g protein (25 min cooking)
• Snack: Turkey slices with cheese
  200 kcal | 11g protein

Day 6

• Breakfast: Protein pancakes topped with Greek yogurt and blueberries
  500 kcal | 40g protein
• Lunch: Beef and vegetable stew (carrots, celery, potatoes)
  600 kcal | 50g protein
• Dinner: Turkey burgers with lettuce wrap buns, sweet potato fries
  700 kcal | 50g protein (30 min cooking)
• Snack: Almond butter on celery sticks
  200 kcal | 10g protein

Day 7

• Breakfast: Smoothie bowl with whey protein, banana, spinach, mixed fruit, topped with granola
  500 kcal | 40g protein
• Lunch: Grilled chicken and vegetable kabobs with couscous
  600 kcal | 50g protein
• Dinner: Pork stir-fry with broccoli, snap peas, and brown rice
  700 kcal | 50g protein (30 min cooking)
• Snack: Low-fat string cheese and apple slices
  200 kcal | 10g protein

Consolidated Grocery List

Produce

• Mixed berries — ~4 cups
• Avocados — 6
• Mixed greens — ~12 cups
• Sweet potatoes — 8 medium
• Broccoli — 4 heads
• Peaches — 3 medium
• Spinach — 5 cups fresh
• Bell peppers — 4 medium (various colors)
• Carrot sticks — 4 cups
• Bananas — 6 medium
• Strawberries — 2 cups sliced
• Cucumbers — 2 medium
• Pineapple chunks — 2 cups (fresh or canned in juice)
• Tomatoes — 4 medium
• Green beans — 4 cups
• Onions — 2 medium
• Zucchini — 3 medium
• Celery sticks — 7 cups
• Apples — 5 medium
• Asparagus — 2 bunches
• Snow peas — 3 cups
• Snap peas — 3 cups
• Potatoes (for stew) — 4 medium
• Carrots (for stew) — 4 medium

Meat & Seafood

• Grilled chicken breast — approx. 36 oz (2.25 lbs)
• Salmon fillets — 2 (approx. 6 oz each)
• Turkey breast slices — 10 oz
• Ground turkey (for burgers) — 1.5 lbs
• Beef (for stir-fry and stew) — 2.5 lbs total
• Cod fillets — 2 (approx. 6 oz each)
• Shrimp — 1 lb
• Pork tenderloin — 2.5 lbs

Dairy & Eggs

• Greek yogurt — approx. 32 oz
• Cottage cheese — 32 oz
• Eggs — 20 large
• Feta cheese — 6 oz
• Cheddar cheese — 8 oz
• Low-fat string cheese — 7 sticks

Grains & Bread

• Quinoa — approx. 2.5 cups uncooked
• Whole wheat tortillas — 4
• Jasmine rice — approx. 1.5 cups uncooked
• Brown rice — approx. 3 cups uncooked
• Wild rice — approx. 1.5 cups uncooked
• Whole wheat bread — 7 slices
• Granola — 1.5 cups
• Couscous — 1.5 cups uncooked
• Oatmeal — 3.5 cups dry

Pantry & Baking

• Almonds (raw or sliced) — 1 cup
• Chia seeds — 1/4 cup
• Flaxseed (ground) — 1/4 cup
• Honey — 1/2 cup
• Almond butter — 1/2 cup
• Olive oil — approx. 1 cup (for dressings and cooking)
• Vinaigrette dressing — 1/2 cup
• Whey protein powder — approx. 7 scoops

Notes

• Quantities approximate for 7 days based on portions in meal plan.
• No peanuts or peanut products included; almonds and almond milk are safe tree nuts used.
• No mushrooms included.
• Dinner proteins vary to avoid repetition – salmon and beef stir-fry differ by sides and days.
• Olive oil, honey, and vinaigrette may be partially from pantry reserves if already stocked.
• Prep and cook times per meal as noted; dinners average 25-30 minutes.

Enjoy your nutritious, balanced high-protein meal plan!

Maximum time you want to spend cooking dinner each day.