Weekly Meal Plan

Generated from meals.py. Protein, carbohydrate, and fat totals are matched against the corrected weekly target from backfilling-strategy.py.

Protein 1155 g

Target 1155 g · Diff 0 g

Carbs 1400 g

Target 1400 g · Diff 0 g

Fat 700 g

Target 700 g · Diff 0 g

Calories 16705.5 kcal

Target 16520 kcal · Diff 185.5 kcal

Monday

Protein 167.6g · Carbs 200.6g · Fat 97.6g · Calories 2369.5kcal

Breakfast

Protein 61.7g · Carbs 71.9g · Fat 37.3g · Calories 874.5kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter18.7g
  • Dark Chocolate 99%22g

Flavor additions

  • Cinnamonto taste
  • Orange zestto taste
  • Pinch of sea saltto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 32.8g · Calories 701.8kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Mayonnaise34g

Flavor additions

  • Cucumberto taste
  • Parsleyto taste
  • Lemon juiceto taste
  • Black pepperto taste
  • Chipotle peppersto taste
  • Cuminto taste

Dinner

Protein 44.1g · Carbs 65g · Fat 21.7g · Calories 638.1kcal

  • Salmon, raw130.4g
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Garlicto taste
  • Dillto taste
  • Steamed green beansto taste
  • Lemon zestto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Tuesday

Protein 165.4g · Carbs 199.9g · Fat 98.1g · Calories 2393.4kcal

Breakfast

Protein 60.6g · Carbs 71.2g · Fat 34.3g · Calories 840.7kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter13.2g
  • Dark Chocolate 99%22g

Flavor additions

  • Cardamomto taste
  • Vanillato taste
  • Strawberriesto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 32.5g · Calories 693.8kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Olive Oil, Virgin Extra25.5g

Flavor additions

  • Roasted red peppersto taste
  • Basilto taste
  • Red wine vinegarto taste
  • Oreganoto taste

Dinner

Protein 43.1g · Carbs 65g · Fat 25.5g · Calories 703.7kcal

  • Chicken Thighs, with skin137.5g
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Rosemaryto taste
  • Thymeto taste
  • Roasted zucchinito taste
  • Garlicto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Wednesday

Protein 163.6g · Carbs 201g · Fat 100.6g · Calories 2384.7kcal

Breakfast

Protein 60.1g · Carbs 71g · Fat 33.1g · Calories 827.2kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter11g
  • Dark Chocolate 99%22g

Flavor additions

  • Nutmegto taste
  • Raspberriesto taste
  • Lime zestto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 39.3g · Calories 760.3kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Mayonnaise42.4g

Flavor additions

  • Celeryto taste
  • Dillto taste
  • Scallionsto taste
  • Smoked paprikato taste
  • Gochujangto taste
  • Kimchito taste

Dinner

Protein 41.8g · Carbs 66.4g · Fat 22.5g · Calories 642.1kcal

  • Eggs, whole, raw4 eggs
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Gingerto taste
  • Cilantroto taste
  • Steamed bok choyto taste
  • Chili flakesto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Thursday

Protein 166.4g · Carbs 199.9g · Fat 97.9g · Calories 2360kcal

Breakfast

Protein 60.6g · Carbs 71.2g · Fat 34.3g · Calories 840.7kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter13.2g
  • Dark Chocolate 99%22g

Flavor additions

  • Cocoa powderto taste
  • Mintto taste
  • Pinch of sea saltto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 36.2g · Calories 726.1kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Olive Oil, Virgin Extra29.2g

Flavor additions

  • Arugulato taste
  • Cherry tomatoesto taste
  • Parsleyto taste
  • Lemon juiceto taste

Dinner

Protein 44.1g · Carbs 65g · Fat 21.7g · Calories 638.1kcal

  • Salmon, raw130.4g
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Sageto taste
  • Mushroomsto taste
  • Garlicto taste
  • Black pepperto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Friday

Protein 164.2g · Carbs 199.2g · Fat 101.8g · Calories 2426kcal

Breakfast

Protein 59.4g · Carbs 70.6g · Fat 31.2g · Calories 807kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter7.7g
  • Dark Chocolate 99%22g

Flavor additions

  • Cinnamonto taste
  • Blueberry compoteto taste
  • Lemon zestto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 39.3g · Calories 760.3kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Mayonnaise42.4g

Flavor additions

  • Picklesto taste
  • Dillto taste
  • Red onionto taste
  • Mustard powderto taste

Dinner

Protein 43.1g · Carbs 65g · Fat 25.5g · Calories 703.7kcal

  • Chicken Thighs, with skin137.5g
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Smoked paprikato taste
  • Roasted broccolito taste
  • Garlicto taste
  • Parsleyto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Saturday

Protein 162.7g · Carbs 200.4g · Fat 102.4g · Calories 2388kcal

Breakfast

Protein 59.2g · Carbs 70.4g · Fat 30.6g · Calories 800.2kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter6.6g
  • Dark Chocolate 99%22g

Flavor additions

  • Vanillato taste
  • Blackberriesto taste
  • Toasted spicesto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 43.5g · Calories 790.5kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Olive Oil, Virgin Extra36.5g

Flavor additions

  • Spinachto taste
  • Mintto taste
  • Cucumberto taste
  • Lime juiceto taste

Dinner

Protein 41.8g · Carbs 66.4g · Fat 22.5g · Calories 642.1kcal

  • Eggs, whole, raw4 eggs
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Chimichurri herbsto taste
  • Roasted peppersto taste
  • Garlicto taste
  • Black pepperto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Sunday

Protein 165g · Carbs 199.1g · Fat 101.6g · Calories 2384kcal

Breakfast

Protein 59.2g · Carbs 70.4g · Fat 30.6g · Calories 800.2kcal

  • Whey Lee protein50.3g
  • Oats, uncooked42.6g
  • Bananas102.1g
  • Milk, whole, 3.25% milkfat255.3g
  • Almond Butter6.6g
  • Dark Chocolate 99%22g

Flavor additions

  • Cocoa powderto taste
  • Cinnamonto taste
  • Raspberriesto taste

Lunch

Protein 51.2g · Carbs 46.9g · Fat 43.5g · Calories 790.5kcal

  • Chicken, breast meat only137.2g
  • Rice, cooked, enriched, medium-grain, white94g
  • Chickpeas, cooked72.9g
  • Olive Oil, Virgin Extra36.5g

Flavor additions

  • Tomatoesto taste
  • Basilto taste
  • Parsleyto taste
  • Balsamic vinegarto taste

Dinner

Protein 44.1g · Carbs 65g · Fat 21.7g · Calories 638.1kcal

  • Salmon, raw130.4g
  • Whole Wheat Bread121.2g
  • Potatoes, raw87.7g

Flavor additions

  • Chivesto taste
  • Roasted asparagusto taste
  • Lemon juiceto taste
  • Dillto taste

Snack

Protein 10.5g · Carbs 16.7g · Fat 5.8g · Calories 155.1kcal

  • Blueberries, raw85.1g
  • Yogurt, Greek, plain, whole milk109.9g

Weekly Shopping List

FoodAmount
Almond Butter76.9g
Bananas714.9g
Blueberries, raw595.7g
Chicken Thighs, with skin275g
Chicken, breast meat only960.4g
Chickpeas, cooked510.6g
Dark Chocolate 99%153.8g
Eggs, whole, raw8 eggs
Mayonnaise118.9g
Milk, whole, 3.25% milkfat1787.2g
Oats, uncooked297.9g
Olive Oil, Virgin Extra127.6g
Potatoes, raw613.6g
Rice, cooked, enriched, medium-grain, white658g
Salmon, raw391.3g
Whey Lee protein352.2g
Whole Wheat Bread848.3g
Yogurt, Greek, plain, whole milk769.2g

Flavor Additions

ItemAmount
Arugulaas needed
Balsamic vinegaras needed
Basilas needed
Black pepperas needed
Blackberriesas needed
Blueberry compoteas needed
Cardamomas needed
Celeryas needed
Cherry tomatoesas needed
Chili flakesas needed
Chimichurri herbsas needed
Chipotle peppersas needed
Chivesas needed
Cilantroas needed
Cinnamonas needed
Cocoa powderas needed
Cucumberas needed
Cuminas needed
Dillas needed
Garlicas needed
Gingeras needed
Gochujangas needed
Kimchias needed
Lemon juiceas needed
Lemon zestas needed
Lime juiceas needed
Lime zestas needed
Mintas needed
Mushroomsas needed
Mustard powderas needed
Nutmegas needed
Orange zestas needed
Oreganoas needed
Parsleyas needed
Picklesas needed
Pinch of sea saltas needed
Raspberriesas needed
Red onionas needed
Red wine vinegaras needed
Roasted asparagusas needed
Roasted broccolias needed
Roasted peppersas needed
Roasted red peppersas needed
Roasted zucchinias needed
Rosemaryas needed
Sageas needed
Scallionsas needed
Smoked paprikaas needed
Spinachas needed
Steamed bok choyas needed
Steamed green beansas needed
Strawberriesas needed
Thymeas needed
Toasted spicesas needed
Tomatoesas needed
Vanillaas needed