The ISE Nutrition 3500 Calorie Gluten-Free Meal Plan covers seven days for one adult and averages approximately 3,494 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.
Ingredient quantities updated 14 October 2026 · Page guidance updated 15 October 2026 Image is a serving suggestion. Use the ingredient weights listed in the menu.
Before you begin
Menus exclude wheat, barley and rye. Choose certified gluten-free oats and check every packaged ingredient, including tofu, dairy and seasonings. Kitchen cross-contact is not assessed by this menu.
Contains: egg, fish, milk, peanut, soy, tree nuts. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.
Daily nutrition totals
Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.
Daily estimated energy and difference from target
Day
Estimated kcal
From target
Monday
3,496
-4
Tuesday
3,496
-4
Wednesday
3,502
+2
Thursday
3,496
-4
Friday
3,492
-8
Saturday
3,496
-4
Sunday
3,481
-19
Weekly average: ≈ 3,494 kcal per day.
Meal plan questions
How many calories does the 3500 Calorie Gluten-Free Meal Plan provide?
ISE Nutrition 3500 Calorie Gluten-Free Meal Plan has a target of 3,500 kcal and a calculated seven-day mean of approximately 3,494 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.
Who are the portions and grocery quantities for?
ISE Nutrition 3500 Calorie Gluten-Free Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.
What does gluten-free mean in this menu?
The selected ingredients exclude wheat, barley and rye. Check gluten-free certification and packaged-food labels. Kitchen cross-contact and suitability for wheat allergy are not established by this menu.
Are ingredient quantities raw, cooked or measured by volume?
Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.
Can I replace an ingredient or change a portion?
ISE Nutrition 3500 Calorie Gluten-Free Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.
Can I download or print the grocery list for free?
The ISE Nutrition 3500 Calorie Gluten-Free Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.
Is this menu a personalised or professionally reviewed diet?
ISE Nutrition 3500 Calorie Gluten-Free Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.
Seven-day menu
All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.
This higher-energy example contains substantial meals. If helpful, divide a listed meal into two servings eaten on the same day; the total ingredient amounts, daily nutrition and shopping list stay the same. This target is not a recommendation for your own energy needs.
Monday
Day 1 · 5 meals
≈ 3,496 kcal
Breakfast
Berry overnight oats (gluten-free oats)
≈ 874 kcal
Certified gluten-free rolled oats — 100 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Walnut kernels — 40 g (ready to eat).
Protein 45.9 g · Fat 34.1 g · Carbs 103.9 g · Fibre 16.4 g
How to make it · about 10 min
Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
Top with the berries and chopped walnuts before serving.
Morning snack
Carrot sticks & crushed chickpeas
≈ 262 kcal
Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).
Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 g
How to make it · about 10 min
Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Lunch
Chickpea & quinoa rainbow bowl + walnuts
≈ 1048 kcal
Chickpeas, boiled without salt — 250 g (cooked and drained); Quinoa — 95 g (dry); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 g (ready to eat).
Protein 40.6 g · Fat 37.6 g · Carbs 144.5 g · Fibre 29.9 g
How to make it · about 25 min
Rinse and cook the dry quinoa according to the packet.
Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Serve the measured walnuts alongside the meal; do not add extra oil.
Afternoon snack
Apple & almonds
≈ 260 kcal
Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).
Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g
How to make it · about 5 min
Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner
Tuna & white bean salad + quinoa & walnuts
≈ 1052 kcal
Light tuna in water — 211 g (drained); White beans, boiled without salt — 210 g (cooked and drained); Tomato — 212 g (raw); Cucumber, skin on — 50 g (raw); Olive oil — 15 g (ready to use); Quinoa — 100 g (dry); Walnut kernels — 5 g (ready to eat).
Protein 78.4 g · Fat 27.6 g · Carbs 127.7 g · Fibre 23.4 g
How to make it · about 25 min
Drain the tuna and beans thoroughly.
Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Serve the measured walnuts alongside the meal; do not add extra oil.
Day total: Protein 181.3 g · Fat 121.5 g · Carbs 448.4 g · Fibre 89 g
Tuesday
Day 2 · 5 meals
≈ 3,496 kcal
Breakfast
Eggs, avocado & tomato + quinoa
≈ 872 kcal
Whole egg, without shell — 200 g (raw); Avocado flesh — 200 g (raw); Tomato — 169 g (raw); Olive oil — 10 g (ready to use); Quinoa — 40 g (dry).
Protein 36.3 g · Fat 61.2 g · Carbs 50.8 g · Fibre 18.2 g
How to make it · about 25 min
Cook the eggs in the oil until the whites and yolks are firm.
Slice the avocado and tomato and serve alongside.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Morning snack
Apple & almonds
≈ 260 kcal
Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).
Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g
How to make it · about 5 min
Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch
Roast chicken, sweet potato & broccoli + quinoa
≈ 1052 kcal
Chicken breast, skinless and boneless — 237 g (raw); Sweet potato, edible portion — 300 g (raw); Broccoli — 135 g (raw); Olive oil — 15 g (ready to use); Quinoa — 90 g (dry).
Protein 74.5 g · Fat 27.3 g · Carbs 127 g · Fibre 18.8 g
How to make it · about 40 min
Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack
Banana & peanut butter
≈ 262 kcal
Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 24 g (ready to eat).
Protein 6.8 g · Fat 12.8 g · Carbs 35.7 g · Fibre 4.7 g
How to make it · about 5 min
Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner
Lemon-style salmon & quinoa bowl
≈ 1050 kcal
Atlantic salmon, farmed, fillet — 238 g (raw); Quinoa — 94 g (dry); Broccoli — 250 g (raw); Olive oil — 14 g (ready to use).
Protein 68.9 g · Fat 52.5 g · Carbs 76.9 g · Fibre 13.1 g
How to make it · about 30 min
Rinse the quinoa and simmer in water according to the packet.
Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
Day total: Protein 192.9 g · Fat 168.1 g · Carbs 322.5 g · Fibre 62.8 g
Wednesday
Day 3 · 5 meals
≈ 3,502 kcal
Breakfast
Banana & walnut porridge (gluten-free oats)
≈ 875 kcal
Certified gluten-free rolled oats — 100 g (dry); Milk, 2% fat — 230 g (ready to use); Banana, peeled — 200 g (raw); Walnut kernels — 31 g (ready to eat).
Protein 27.7 g · Fat 31.9 g · Carbs 128.6 g · Fibre 17.4 g
How to make it · about 15 min
Cook the oats with milk and a little water according to the packet.
Slice the banana and add with the chopped walnuts.
Morning snack
Banana & peanut butter
≈ 262 kcal
Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 24 g (ready to eat).
Protein 6.8 g · Fat 12.8 g · Carbs 35.7 g · Fibre 4.7 g
How to make it · about 5 min
Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch
Tuna & white bean salad + quinoa & walnuts
≈ 1052 kcal
Light tuna in water — 211 g (drained); White beans, boiled without salt — 210 g (cooked and drained); Tomato — 212 g (raw); Cucumber, skin on — 50 g (raw); Olive oil — 15 g (ready to use); Quinoa — 100 g (dry); Walnut kernels — 5 g (ready to eat).
Protein 78.4 g · Fat 27.6 g · Carbs 127.7 g · Fibre 23.4 g
How to make it · about 25 min
Drain the tuna and beans thoroughly.
Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Serve the measured walnuts alongside the meal; do not add extra oil.
Afternoon snack
Apple & walnuts
≈ 261 kcal
Apple, cored, skin on — 163 g (raw); Walnut kernels — 27 g (ready to eat).
Protein 4.5 g · Fat 17.9 g · Carbs 26.2 g · Fibre 5.7 g
How to make it · about 5 min
Core and slice the apple and serve with the walnuts.
Dinner
Roast chicken, sweet potato & broccoli + quinoa
≈ 1052 kcal
Chicken breast, skinless and boneless — 237 g (raw); Sweet potato, edible portion — 300 g (raw); Broccoli — 135 g (raw); Olive oil — 15 g (ready to use); Quinoa — 90 g (dry).
Protein 74.5 g · Fat 27.3 g · Carbs 127 g · Fibre 18.8 g
How to make it · about 40 min
Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 191.9 g · Fat 117.5 g · Carbs 445.2 g · Fibre 70 g
Thursday
Day 4 · 5 meals
≈ 3,496 kcal
Breakfast
Yoghurt, apple & almond bowl (gluten-free oats) + quinoa
≈ 877 kcal
Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 200 g (raw); Certified gluten-free rolled oats — 100 g (dry); Almonds — 33 g (ready to eat); Quinoa — 15 g (dry).
Protein 48.3 g · Fat 25.2 g · Carbs 121.1 g · Fibre 20.1 g
How to make it · about 25 min
Dice the apple and chop the almonds.
Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Morning snack
Apple & walnuts
≈ 261 kcal
Apple, cored, skin on — 163 g (raw); Walnut kernels — 27 g (ready to eat).
Protein 4.5 g · Fat 17.9 g · Carbs 26.2 g · Fibre 5.7 g
How to make it · about 5 min
Core and slice the apple and serve with the walnuts.
Lunch
Baked cod, potatoes & peas + quinoa
≈ 1047 kcal
Atlantic cod, fillet — 250 g (raw); Potato, skin on — 294 g (raw); Green peas — 150 g (frozen, unprepared); Olive oil — 15 g (ready to use); Quinoa — 100 g (dry).
Protein 72.5 g · Fat 23.6 g · Carbs 136.1 g · Fibre 19.9 g
How to make it · about 40 min
Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack
Greek yoghurt & berries + walnuts
≈ 264 kcal
Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 90 g (raw); Walnut kernels — 10 g (ready to eat).
Protein 27.7 g · Fat 7.8 g · Carbs 23.4 g · Fibre 2.8 g
How to make it · about 5 min
Serve the plain yoghurt with washed berries.
Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner
Turkey & brown rice skillet + quinoa
≈ 1047 kcal
Turkey breast, skinless — 250 g (raw); Brown rice, long grain — 100 g (dry); Courgette / zucchini, skin on — 144 g (raw); Red bell pepper, deseeded — 208 g (raw); Olive oil — 15 g (ready to use); Quinoa — 50 g (dry).
Protein 77.6 g · Fat 26 g · Carbs 125.7 g · Fibre 12.9 g
How to make it · about 35 min
Cook the dry rice in water according to the packet.
Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 230.6 g · Fat 100.5 g · Carbs 432.5 g · Fibre 61.4 g
Friday
Day 5 · 5 meals
≈ 3,492 kcal
Breakfast
Warm quinoa, berries & yoghurt + walnuts
≈ 872 kcal
Quinoa — 100 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Almonds — 40 g (ready to eat); Walnut kernels — 6 g (ready to eat).
Protein 50.1 g · Fat 31.4 g · Carbs 104.4 g · Fibre 16 g
How to make it · about 25 min
Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
Cool slightly, then serve with yoghurt, berries and almonds.
Serve the measured walnuts alongside the meal; do not add extra oil.
Morning snack
Greek yoghurt & berries + walnuts
≈ 264 kcal
Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 90 g (raw); Walnut kernels — 10 g (ready to eat).
Protein 27.7 g · Fat 7.8 g · Carbs 23.4 g · Fibre 2.8 g
How to make it · about 5 min
Serve the plain yoghurt with washed berries.
Serve the measured walnuts alongside the meal; do not add extra oil.
Lunch
Tofu & broccoli rice bowl + quinoa
≈ 1046 kcal
Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Brown rice, long grain — 94 g (dry); Broccoli — 250 g (raw); Olive oil — 15 g (ready to use); Quinoa — 15 g (dry).
Protein 62.4 g · Fat 42.9 g · Carbs 104.5 g · Fibre 17.5 g
How to make it · about 30 min
Cook the dry rice according to the packet.
Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Afternoon snack
Carrot sticks & crushed chickpeas
≈ 262 kcal
Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).
Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 g
How to make it · about 10 min
Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Dinner
Chickpea & quinoa rainbow bowl + walnuts
≈ 1048 kcal
Chickpeas, boiled without salt — 250 g (cooked and drained); Quinoa — 95 g (dry); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 g (ready to eat).
Protein 40.6 g · Fat 37.6 g · Carbs 144.5 g · Fibre 29.9 g
How to make it · about 25 min
Rinse and cook the dry quinoa according to the packet.
Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Serve the measured walnuts alongside the meal; do not add extra oil.
Day total: Protein 190.8 g · Fat 127.6 g · Carbs 417 g · Fibre 77.5 g
Saturday
Day 6 · 5 meals
≈ 3,496 kcal
Breakfast
Tomato & feta eggs + quinoa
≈ 878 kcal
Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 54 g (ready to eat); Tomato — 199 g (raw); Spinach — 131 g (raw); Olive oil — 10 g (ready to use); Quinoa — 80 g (dry).
Protein 49.6 g · Fat 46.4 g · Carbs 67.4 g · Fibre 10.9 g
How to make it · about 25 min
Soften the chopped tomato and spinach in the oil.
Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Morning snack
Carrot sticks & crushed chickpeas
≈ 262 kcal
Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).
Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 g
How to make it · about 10 min
Drain and crush the cooked chickpeas with the oil and a little water.
Cut the carrots into sticks and serve with the chickpea dip.
Lunch
Lemon-style salmon & quinoa bowl
≈ 1050 kcal
Atlantic salmon, farmed, fillet — 238 g (raw); Quinoa — 94 g (dry); Broccoli — 250 g (raw); Olive oil — 14 g (ready to use).
Protein 68.9 g · Fat 52.5 g · Carbs 76.9 g · Fibre 13.1 g
How to make it · about 30 min
Rinse the quinoa and simmer in water according to the packet.
Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
Afternoon snack
Apple & almonds
≈ 260 kcal
Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).
Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g
How to make it · about 5 min
Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner
Tofu & broccoli rice bowl + quinoa
≈ 1046 kcal
Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Brown rice, long grain — 94 g (dry); Broccoli — 250 g (raw); Olive oil — 15 g (ready to use); Quinoa — 15 g (dry).
Protein 62.4 g · Fat 42.9 g · Carbs 104.5 g · Fibre 17.5 g
How to make it · about 30 min
Cook the dry rice according to the packet.
Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Day total: Protein 197.3 g · Fat 164 g · Carbs 321.1 g · Fibre 60.8 g
Sunday
Day 7 · 5 meals
≈ 3,481 kcal
Breakfast
Warm quinoa, berries & yoghurt + walnuts
≈ 865 kcal
Quinoa — 100 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Almonds — 40 g (ready to eat); Walnut kernels — 5 g (ready to eat).
Protein 50 g · Fat 30.8 g · Carbs 104.3 g · Fibre 15.9 g
How to make it · about 25 min
Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
Cool slightly, then serve with yoghurt, berries and almonds.
Serve the measured walnuts alongside the meal; do not add extra oil.
Morning snack
Apple & almonds
≈ 260 kcal
Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).
Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g
How to make it · about 5 min
Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch
Turkey & brown rice skillet + quinoa
≈ 1047 kcal
Turkey breast, skinless — 250 g (raw); Brown rice, long grain — 100 g (dry); Courgette / zucchini, skin on — 144 g (raw); Red bell pepper, deseeded — 208 g (raw); Olive oil — 15 g (ready to use); Quinoa — 50 g (dry).
Protein 77.6 g · Fat 26 g · Carbs 125.7 g · Fibre 12.9 g
How to make it · about 35 min
Cook the dry rice in water according to the packet.
Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack
Banana & peanut butter
≈ 262 kcal
Banana, peeled — 133 g (raw); Smooth peanut butter, unsweetened — 24 g (ready to eat).
Protein 6.8 g · Fat 12.8 g · Carbs 35.7 g · Fibre 4.7 g
How to make it · about 5 min
Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner
Baked cod, potatoes & peas + quinoa
≈ 1047 kcal
Atlantic cod, fillet — 250 g (raw); Potato, skin on — 294 g (raw); Green peas — 150 g (frozen, unprepared); Olive oil — 15 g (ready to use); Quinoa — 100 g (dry).
Protein 72.5 g · Fat 23.6 g · Carbs 136.1 g · Fibre 19.9 g
How to make it · about 40 min
Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.
For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Day total: Protein 213.3 g · Fat 107.5 g · Carbs 433.9 g · Fibre 61.4 g
Seven-day grocery list
Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.
Ticks are saved in this browser when local storage is available.
Preparation and storage
Check what you already have.
Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.
Prepare the next few meals.
Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.
Keep food safe.
Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.
Portion before you cook.
Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.
Ingredient swaps and recalculation
Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.
Swap chicken for turkey if the eating style permits; use the new ingredient's nutrition.
Swap rice for quinoa; dry and cooked weights are not interchangeable.
Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
Nut and seed substitutions require an allergy check and a new calculation.
Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.
References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.
Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.
