Weekly Meal Plans with Grocery Lists
Page guidance updated 15 October 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.
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.
Meal plans by goal
Compare selected menus by calorie level and daily nutrient estimates.