Tell Us About Your Goals
Design Intent
Reduce daily caloric intake while maintaining nutrient density, emphasizing high-protein foods to preserve muscle mass and high-fiber vegetables to promote satiety. Meal timing is optimized to prevent evening overeating.
📅 Your 7-Day Meal Plan
Day 1 - Monday
Overnight Oats with Berries
- • Rolled oats (1/2 cup)
- • Almond milk (1 cup)
- • Mixed berries (1/2 cup)
- • Chia seeds (1 tbsp)
- • Honey (1 tsp)
Grilled Chicken Quinoa Bowl
- • Grilled chicken breast (4 oz)
- • Quinoa (1/2 cup)
- • Roasted vegetables
- • Olive oil drizzle
- • Lemon juice
Baked Salmon with Greens
- • Salmon fillet (5 oz)
- • Steamed broccoli (1 cup)
- • Sweet potato (1 medium)
- • Garlic butter sauce
Day 2 - Tuesday
Greek Yogurt Parfait
- • Greek yogurt (1 cup)
- • Granola (1/4 cup)
- • Sliced banana
- • Almonds (10 pieces)
- • Cinnamon
Mediterranean Wrap
- • Whole wheat tortilla
- • Hummus (3 tbsp)
- • Grilled vegetables
- • Feta cheese
- • Mixed greens
Turkey Meatballs with Zoodles
- • Turkey meatballs (4 pieces)
- • Zucchini noodles (2 cups)
- • Marinara sauce
- • Parmesan cheese
- • Fresh basil
Day 3 - Wednesday
Avocado Toast with Eggs
- • Whole grain bread (2 slices)
- • Avocado (1/2)
- • Poached eggs (2)
- • Cherry tomatoes
- • Everything bagel seasoning
Lentil Soup with Side Salad
- • Lentil soup (2 cups)
- • Mixed green salad
- • Olive oil vinaigrette
- • Whole grain roll
- • Carrots
Stir-Fried Tofu with Brown Rice
- • Firm tofu (6 oz)
- • Mixed vegetables
- • Brown rice (3/4 cup)
- • Teriyaki sauce
- • Sesame seeds
Day 4 - Thursday
Smoothie Bowl
- • Frozen mixed berries (1 cup)
- • Banana
- • Spinach (1 cup)
- • Protein powder (1 scoop)
- • Coconut flakes
Chicken Caesar Salad
- • Romaine lettuce (2 cups)
- • Grilled chicken (4 oz)
- • Parmesan cheese
- • Whole grain croutons
- • Light Caesar dressing
Shrimp Tacos with Slaw
- • Grilled shrimp (6 oz)
- • Corn tortillas (3)
- • Cabbage slaw
- • Avocado slices
- • Lime crema
Day 5 - Friday
Veggie Omelet
- • Eggs (3)
- • Bell peppers
- • Spinach
- • Mushrooms
- • Feta cheese (1 oz)
Buddha Bowl
- • Chickpeas (1 cup)
- • Quinoa (1/2 cup)
- • Roasted sweet potato
- • Kale
- • Tahini dressing
Herb-Crusted Cod with Asparagus
- • Cod fillet (6 oz)
- • Roasted asparagus (1 cup)
- • Wild rice (1/2 cup)
- • Lemon butter
- • Fresh herbs
Day 6 - Saturday
Whole Grain Pancakes
- • Whole wheat pancakes (3)
- • Fresh berries
- • Greek yogurt (1/4 cup)
- • Pure maple syrup (1 tbsp)
- • Walnuts
Turkey & Veggie Sandwich
- • Whole grain bread
- • Sliced turkey (4 oz)
- • Lettuce, tomato, cucumber
- • Mustard
- • Side of carrot sticks
Beef Stir-Fry
- • Lean beef strips (5 oz)
- • Mixed vegetables
- • Brown rice noodles
- • Ginger-garlic sauce
- • Scallions
Day 7 - Sunday
Chia Pudding with Fruit
- • Chia seeds (3 tbsp)
- • Coconut milk (1 cup)
- • Mango chunks
- • Kiwi slices
- • Honey drizzle
Caprese Salad with Grilled Chicken
- • Grilled chicken (4 oz)
- • Fresh mozzarella
- • Tomatoes
- • Basil leaves
- • Balsamic glaze
Roasted Vegetable Pasta
- • Whole wheat pasta (1.5 cups)
- • Roasted vegetables
- • Cherry tomatoes
- • Olive oil
- • Parmesan cheese
Important Safety Notice
This meal plan is for general guidance only. Please consult with a healthcare professional if you have:
- •Active gastric ulcers or severe GERD - some acidic ingredients may cause discomfort
- •Chronic kidney disease - protein and potassium levels need medical supervision
- •Severe food allergies not captured in the questionnaire
- •Pregnancy complications requiring specialized diets (gestational diabetes, preeclampsia)
- •Taking medications that interact with specific foods (e.g., warfarin with vitamin K-rich foods)
- •Eating disorders or disordered eating patterns - calorie tracking may be triggering
📚 Nutrition Knowledge Base
Macronutrient Balance
A balanced diet typically consists of 45-65% carbohydrates, 20-35% fats, and 10-35% protein. The exact ratio depends on your health goals and activity level.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Low-GI foods (55 or less) help maintain stable energy and reduce diabetes risk.
Hydration Matters
Adequate hydration supports metabolism, digestion, and nutrient absorption. Aim for 8-10 glasses of water daily, more if you exercise or live in hot climates.
Healthy Fats
Not all fats are bad! Omega-3 fatty acids from fish, nuts, and avocados reduce inflammation and support brain health.
Fiber Power
Dietary fiber aids digestion, controls blood sugar, and promotes satiety. Adults need 25-38g daily from whole grains, fruits, and vegetables.
Meal Timing
When you eat matters too! Eating earlier in the day aligns with circadian rhythms and may improve metabolic health. Avoid heavy meals 3 hours before bedtime.
❓ Frequently Asked Questions
📖 References & Data Sources
Dietary Guidelines for Americans 2020-2025
U.S. Department of Agriculture & Department of Health and Human Services
WHO Healthy Diet Fact Sheet
World Health Organization, 2020
Glycemic Index and Glycemic Load for 100+ Foods
Harvard Medical School, 2021
The Role of Omega-3 Fatty Acids in Inflammation
Journal of Clinical Nutrition, 2019
Dietary Fiber and Health Outcomes: An Umbrella Review
The Lancet, 2019
Meal Timing and Metabolic Health
Cell Metabolism, 2020
All meal plans are generated based on evidence-based nutritional guidelines from WHO, USDA, and peer-reviewed nutritional research. Individual results may vary based on metabolic differences, activity levels, and underlying health conditions.