A Practical 7-Day Macro Meal Plan

Use this macro meal plan as a starting collection of meals, portions and calculations. It has seven full days, with four eating occasions each day. The baseline menus range from about 2,118 to 2,454 kcal; this range is a property of the example, not a recommended intake or a weight-loss prescription.

Who this example is for

This is general meal-planning education for adults who want to see how ingredient amounts add up. Personal needs depend on body size, activity, goals and health. It is not designed for children, pregnancy, breastfeeding, athletic fueling or a therapeutic diet. Allergens include milk, eggs, fish, wheat, soy, peanuts and tree nuts; substitute with individual guidance when needed.

The baseline includes animal and plant protein, grains, produce and fats. It has not been assessed for every vitamin, mineral or individual requirement. A target match alone does not establish nutritional adequacy. Do not shrink every meal just to reach a lower number if you are hungry, unwell or following a clinical plan.

The seven-day macro meal plan at a glance

All values are estimates. Pictured app examples elsewhere on the site are separate from these calculated menus.

Breakfast, lunch, dinner and snack for every day

Rice, pasta, chicken, salmon, lentils, chickpeas, broccoli and potatoes use the cooked state listed. Oats are dry; tofu is weighed before cooking. Fruit, raw vegetables and avocado use edible portions. Egg weights exclude shells. Milk is weighed in grams for the calculation. No extra oil or calorie-containing sauce is included beyond the listed amounts.

A compact shopping list for one person, seven days

These totals are edible recipe quantities, not all raw purchase weights. Cooked rice absorbs water; meat loses water; fruit has peel or cores. Purchase amounts depend on cooking yield, package size and waste. Use the finished quantities when portioning batches. Multiply separately for additional people.

• 2% milk with vitamins A and D: 950 g
• Plain nonfat Greek yogurt: 1,630 g
• Apple with skin, edible weight: 360 g
• Avocado, edible flesh: 150 g
• Banana, peeled: 480 g
• Blueberries, raw: 720 g
• Brown rice, cooked: 1,220 g
• Rolled oats, dry: 290 g
• Whole-wheat bread: 330 g
• Whole-wheat pasta, cooked: 660 g
• Almonds: 135 g
• Olive oil: 154 g
• Smooth peanut butter, no salt: 115 g
• Atlantic farmed salmon, cooked with dry heat: 440 g
• Chicken breast, roasted, skinless: 660 g
• Chickpeas, boiled, no salt: 400 g
• Firm calcium-set tofu, uncooked weight: 380 g
• Hard-boiled egg, edible weight: 300 g
• Lentils, boiled, no salt: 400 g
• Baked potato, flesh and skin, no salt: 1,180 g
• Broccoli, boiled, drained, no salt: 1,020 g
• Carrots, raw: 390 g
• Spinach, raw: 340 g
• Tomato, raw: 820 g

Make the meals practical

1. Prepare plain rice, pasta and legumes according to their package instructions, then weigh the cooked portions. Frozen plain broccoli and canned, rinsed legumes can save time; use their own labels when the product differs from the USDA example.
2. Roast chicken and bake potatoes in batches. Divide cooking oil among the portions actually served instead of adding the whole batch’s oil to every plate.
3. Keep oats, fruit and yogurt ready for breakfast assemblies. Cook oats with water unless milk is explicitly listed. Hard-boil eggs for the egg breakfasts.
4. For lunch and dinner, warm the listed ingredients together or serve as a bowl or plate. Use the listed olive oil for cooking or dressing; add herbs, pepper or lemon to taste, and record any additional ingredients that contribute energy.
5. Prepare only what you can store safely. Refrigerate promptly and follow FoodSafety.gov storage guidance; freeze later portions rather than keeping a full week of cooked meals in the refrigerator.

Swaps for preference, availability and budget

Use frozen berries instead of fresh, store-brand plain yogurt, or dry legumes cooked in batches. A different product’s label takes precedence over this generic record. These choices can change the nutrition even when the weight is the same.

• Vegetarian: replace chicken or fish with tofu or legumes, then recalculate the whole meal. A gram-for-gram swap is not nutritionally identical.
• Dairy-free: use a suitable fortified alternative. Check protein, carbohydrate and fat on the label; many alternatives differ substantially from Greek yogurt.
• Gluten-free: choose certified suitable oats, bread and pasta for your needs and use the matched product’s nutrition.
• Nut allergy: choose an appropriate tolerated alternative with professional guidance; seeds are not automatically safe or nutritionally equivalent.
• Different appetite: adjust individual ingredients rather than assuming all protein, produce and fats must change by the same multiplier. The multiplier is a comparison aid.

Learn the underlying process in how to track macros and use the portion comparison guide when reviewing your plate. Use the source table below to compare the foods used in this plan.

For a very low carbohydrate example with separate total-carb and fiber estimates, see the seven-day ketogenic menu.

How every nutrition estimate was calculated

Each ingredient uses one identified USDA FoodData Central SR Legacy record. For each nutrient: grams eaten ÷ 100 × the record’s amount per 100 g. Ingredient values are summed without rounding, then each displayed meal and day is rounded independently (energy to whole kcal, macros to 0.1 g). Therefore, adding displayed rounded values may differ slightly from a displayed day total.

Energy comes from the USDA energy field. It is not recalculated as exactly 4 × protein + 4 × total carbs + 9 × fat. Food-specific factors, fiber and rounding can make those approaches differ. We use total carbohydrate, not net carbs. Brand, cooking yield and natural food variation add uncertainty; tenths are for auditable arithmetic, not measurement precision.

Example: 120 g roasted chicken uses 1.2 times its per-100 g record. The complete calculation inputs are available as an identified USDA source extract (JSON) and the menu ingredients and unrounded totals (JSON).

Log the meals you actually eat

A plan is a reference, not a completed diary. Coach Ivy’s listing describes photo inputs and daily calorie and macro totals. Log your actual meal, review identified ingredients and keep product labels or recipe quantities available. If you change a portion, use the options in your current app and do not assume the baseline menu still matches. No automatic meal-plan import or recipe feature is promised here.