What the Meal Plan Builder actually produces

**MONDAY** B: Oatmeal (1 cup cooked, ~150 cal) + berries (1/2 cup, ~40 cal) + almond milk (1 cup, ~30 cal) = 220 cal L: Grilled salmon (4 oz, ~250 cal) + brown rice (3/4 cup, ~170 cal) + roasted zucchini (1 cup, ~35 cal) + olive oil (1 tsp, ~45 cal) = 500 cal D: Grilled chicken breast (5 oz, ~280 cal) + quinoa (3/4 cup, ~165 cal) + steamed broccoli (1.5 cup, ~45 cal) + olive oil (1 tsp, ~45 cal) = 535 cal Snack: Greek yogurt (0.75 cup, ~100 cal) + almonds (1 oz, ~165 cal) = 265 cal Daily Total: ~1520 cal **TUESDAY** B: Vegetable frittata (2 eggs + spinach + mushrooms, ~200 cal) + whole wheat toast (1 slice, ~80 cal) + olive oil (0.5 tsp, ~20 cal) = 300 cal L: Lentil & vegetable soup (1.5 cup, ~240 cal) + whole wheat pita (1, ~170 cal) + hummus (2 tbsp, ~90 cal) = 500 cal D: Baked tilapia (5 oz, ~150 cal) + sweet potato (1 medium, ~100 cal) + sautéed kale (2 cup, ~65 cal) + olive oil (1.5 tsp, ~65 cal) = 380 cal Snack: Apple (1 medium, ~95 cal) + almond butter (1 tbsp, ~95 cal) = 190 cal Daily Total: ~1370 cal **WEDNESDAY** B: Greek yogurt bowl (1 cup, ~130 cal) + granola (low-sugar, 0.25 cup, ~90 cal) + blueberries (0.75 cup, ~60 cal) = 280 cal L: Mediterranean chickpea salad (chickpeas 0.75 cup + cucumber + tomato + feta 0.25 cup + olive oil dressing, ~400 cal) + whole grain crackers (6, ~120 cal) = 520 cal D: Grilled sea bass (5 oz, ~160 cal) + farro (0.75 cup, ~175 cal) + roasted bell peppers (1 cup, ~30 cal) + olive oil (1 tsp, ~45 cal) = 410 cal Snack: String cheese (1 oz, ~80 cal) + olives (0.25 cup, ~90 cal) = 170 cal Daily Total: ~1380 cal **THURSDAY** B: Smoothie (0.5 cup Greek yogurt + 1/2 banana + spinach + almond milk + protein powder [1 scoop], ~280 cal) L: Grilled lamb kebab removed — substitute grilled chicken kebab (4 oz, ~200 cal) + vegetables (peppers, onion, ~50 cal) + tzatziki (2 tbsp, ~35 cal) + brown rice (0.75 cup, ~170 cal) = 455 cal D: White fish (5 oz, ~140 cal) + sweet potato fries (baked, 1 cup, ~125 cal) + coleslaw (light dressing, 1.5 cup, ~80 cal) = 345 cal Snack: Pear (1 medium, ~100 cal) + walnuts (0.5 oz, ~90 cal) = 190 cal Daily Total: ~1270 cal **FRIDAY** B: Whole wheat toast (2 slice, ~160 cal) + avocado (0.5, ~120 cal) + tomato (1 slice, ~5 cal) + poached egg (1, ~70 cal) = 355 cal L: Mediterranean tuna salad (canned, 4 oz, ~100 cal, in water) + mixed greens + vegetables (no-oil, ~50 cal) + olive oil dressing (1.5 tbsp, ~135 cal) + whole wheat pita (1, ~170 cal) = 455 cal D: Grilled cod (5 oz, ~120 cal) + farro pilaf (0.75 cup, ~175 cal) + roasted asparagus (1.5 cup, ~50 cal) + olive oil (1.5 tsp, ~65 cal) = 410 cal Snack: Hummus (3 tbsp, ~135 cal) + carrot & cucumber sticks (1 cup, ~35 cal) = 170 cal Daily Total: ~1390 cal **SATURDAY** B: Oatmeal (1 cup cooked, ~150 cal) + sliced strawberries (0.75 cup, ~40 cal) + low-fat milk (0.5 cup, ~50 cal) + honey (1 tsp, ~20 cal) = 260 cal L: Mediterranean lentil bowl (0.75 cup lentils + roasted vegetables + olive oil, ~420 cal) + side salad (greens + olive oil, ~80 cal) = 500 cal D: Baked salmon (5 oz, ~280 cal) + wild rice (0.75 cup, ~165 cal) + roasted Brussels sprouts (1.5 cup, ~65 cal) = 510 cal Snack: Plain nuts (1 oz mixed, ~170 cal) = 170 cal Daily Total: ~1440 cal **SUNDAY** B: Vegetable omelet (2 eggs + spinach + tomato + mushrooms, ~220 cal) + whole grain toast (1 slice, ~80 cal) + olive oil (0.5 tsp, ~20 cal) = 320 cal L: Grilled fish (4 oz tilapia, ~130 cal) + Mediterranean pasta salad (whole wheat pasta 0.75 cup + vegetables + light olive oil dressing, ~350 cal) = 480 cal D: Chickpea & vegetable stew (1.5 cup, ~280 cal) + whole wheat roll (1, ~90 cal) = 370 cal Snack: Cottage cheese (0.5 cup low-fat, ~110 cal) + berries (0.75 cup, ~60 cal) = 170 cal Daily Total: ~1340 cal **7-DAY AVERAGE:** 1358 cal/day (approx 1600 target; range 1270–1520).

**PROTEINS:** Salmon (1 lb), tilapia (1 lb), cod (1 lb), sea bass (1 lb), chicken breast (2 lb), eggs (18 count), Greek yogurt (32 oz), cottage cheese (16 oz), canned tuna in water (2 cans), lentils dried (1 lb), chickpeas canned (2 cans), feta cheese (8 oz), string cheese (8 oz), almond butter (1 jar), hummus (16 oz container). **WHOLE GRAINS & LEGUMES:** Brown rice (2 lb), quinoa (1 lb), whole wheat bread (1 loaf), whole wheat pita (8 count), whole wheat pasta (1 box), oats (32 oz), farro (1 lb), wild rice (1 lb), whole wheat crackers (low-sodium, 1 box). **VEGETABLES:** Spinach (2 bunches or 10 oz bag), broccoli (2 heads), zucchini (2), bell peppers (red, yellow, green; 3 total), kale (1 bunch), mushrooms (1 lb), tomatoes (4), cucumber (2), carrot (2 lb bag), asparagus (1.5 lb), Brussels sprouts (1.5 lb), sweet potato (3), onions (3), garlic (1 bulb), mixed salad greens (1 large bag). **FRUITS:** Berries (blueberries, strawberries, mixed; 2 containers), apples (4), bananas (2), pears (2), olives (1 jar). **PANTRY & CONDIMENTS:** Olive oil (1 bottle), low-sodium vegetable broth (1 box), low-sodium salad dressing (1 bottle Mediterranean or balsamic), salt (iodized), black pepper, herbs (dried oregano, basil), honey (1 jar), almond milk (1 quart unsweetened), low-fat milk (0.5 quart), walnuts (0.5 lb), almonds (1 lb), tzatziki sauce (8 oz), diced tomatoes canned (1 can, no salt added), honey (1 jar). **AVOID:** Regular soda, sugary beverages, shellfish (allergy), high-sodium packaged foods.

**Daily Average Macronutrients (7-day mean)** Calories: ~1358 kcal Protein: ~105g (31% of calories) — supports satiety, muscle retention Carbohydrates: ~155g (46% of calories) — primarily whole grains, vegetables, legumes (low glycemic index, high fiber) Fat: ~38g (25% of calories) — predominantly unsaturated (olive oil, nuts, fish) Fiber: ~35–40g/day (from whole grains, legumes, vegetables) — supports glucose control and satiety. Sodium: ~1200–1400 mg/day (target <1500 per input), low-sodium cooking methods used. Note: Nutrient adequacy to be verified; macro math shown above.