Weekly Meal Plans with Grocery Lists
Page guidance updated 3 November 2026
ISE Nutrition offers 174 seven-day menu examples with ingredient quantities, cooking steps, estimated nutrition and groceries for one adult. Browse by eating style and calorie target; menus, CSV lists and printing are available without payment or an account.
Meal plans by goal
Compare selected menus by calorie level and daily nutrient estimates.
Find your plan
Choose an eating style and a calorie target to explore matching menus.
Browse by eating style
Balanced, keto, Mediterranean, vegetarian, vegan and gluten-free menus.
Balanced
A varied mix of everyday foods.
Explore plans →Keto
Lower-carbohydrate example menus.
Explore plans →Mediterranean
Grains, legumes, vegetables & fish.
Explore plans →Vegetarian
Plant-led meals with eggs & dairy.
Explore plans →Vegan
Meals made entirely from plants.
Explore plans →Gluten-free
No wheat, barley or rye ingredients.
Explore plans →1,800-calorie weekly menus
Browse our 1,800-calorie example menus, or find another target in the catalogue.
Balanced1800 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Keto1800 Calorie Keto Meal Plan
On the menu: Tuna & avocado salad.
Mediterranean1800 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Vegetarian1800 Calorie Vegetarian Meal Plan
On the menu: Quinoa, pepper & feta salad.
Vegan1800 Calorie Vegan Meal Plan
On the menu: Lentil & tomato pasta.
Gluten-free1800 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Plan your
week’s meals
Read the meals and portions, check what you already have, then save or print the grocery list.
Explore the menus →- 1
Choose your starting point.
Pick an eating style and calorie target. The finder filters examples; it does not calculate your personal needs. - 2
See the whole week.
Browse meals, ingredient weights and estimated nutrition before you decide. - 3
Take the list with you.
Tick off groceries, download the CSV, or print your menu.