For your meal plan for this week:

Day 1 (High-Carb Day – 1,400 kcal, 150g carbs, 120g protein, 35g fat)

  • Breakfast: 3 eggs, 1/2 cup black beans, 1/4 avocado
    Calories: 400 | Protein: 30g | Carbs: 40g | Fat: 18g
  • Lunch: 4 oz chicken breast, 1 cup rice, 1/2 cup green beans
    Calories: 420 | Protein: 45g | Carbs: 60g | Fat: 5g
  • Snack: 1/2 cup cottage cheese, 1/2 cup berries
    Calories: 150 | Protein: 18g | Carbs: 20g | Fat: 2g
  • Dinner: 5 oz shrimp, 1 low-carb tortilla, 1/2 cup bell peppers, 1/4 avocado
    Calories: 430 | Protein: 30g | Carbs: 30g | Fat: 10g

Day 2 (Moderate-Carb Day – 1,400 kcal, 100g carbs, 130g protein, 40g fat)

  • Breakfast: 3 eggs, 1/2 avocado, black coffee
    Calories: 350 | Protein: 24g | Carbs: 5g | Fat: 30g
  • Lunch: 5 oz ground beef, 1/2 cup rice, 1/2 cup zucchini
    Calories: 420 | Protein: 50g | Carbs: 40g | Fat: 10g
  • Snack: 1/2 cup cottage cheese, 1/2 cup mango
    Calories: 180 | Protein: 15g | Carbs: 25g | Fat: 2g
  • Dinner: 4 oz chicken thighs, 1 low-carb tortilla, 1/2 cup bell peppers
    Calories: 450 | Protein: 40g | Carbs: 30g | Fat: 15g

Day 3 (Low-Carb Day – 1,400 kcal, 50g carbs, 160g protein, 55g fat)

  • Breakfast: 3 eggs, 1/2 avocado, black coffee
    Calories: 350 | Protein: 24g | Carbs: 5g | Fat: 30g
  • Lunch: 6 oz chicken breast, 1/2 cup green beans
    Calories: 300 | Protein: 55g | Carbs: 15g | Fat: 4g
  • Snack: 1/2 cup cottage cheese, 1/2 cup zucchini
    Calories: 150 | Protein: 18g | Carbs: 8g | Fat: 2g
  • Dinner: 5 oz ground beef, 1/2 avocado, sautéed bell peppers
    Calories: 450 | Protein: 50g | Carbs: 12g | Fat: 25g
  • Snack: 1 boiled egg
    Calories: 80 | Protein: 7g | Carbs: 1g | Fat: 5g

Day 4 (High-Carb Day – 1,400 kcal, 150g carbs, 120g protein, 35g fat)

  • Breakfast: 3 eggs, 1/2 cup black beans, 1/4 avocado
    Calories: 400 | Protein: 30g | Carbs: 40g | Fat: 18g
  • Lunch: 4 oz chicken breast, 1 cup rice, 1/2 cup green beans
    Calories: 420 | Protein: 45g | Carbs: 60g | Fat: 5g
  • Snack: 1/2 cup cottage cheese, 1/2 cup berries
    Calories: 150 | Protein: 18g | Carbs: 20g | Fat: 2g
  • Dinner: 5 oz shrimp, 1 low-carb tortilla, 1/2 cup bell peppers, 1/4 avocado
    Calories: 430 | Protein: 30g | Carbs: 30g | Fat: 10g

Day 5 (Moderate-Carb Day – 1,400 kcal, 100g carbs, 130g protein, 40g fat)

  • Breakfast: 3 eggs, 1/2 avocado, black coffee
    Calories: 350 | Protein: 24g | Carbs: 5g | Fat: 30g
  • Lunch: 5 oz ground beef, 1/2 cup rice, 1/2 cup zucchini
    Calories: 420 | Protein: 50g | Carbs: 40g | Fat: 10g
  • Snack: 1/2 cup cottage cheese, 1/2 cup mango
    Calories: 180 | Protein: 15g | Carbs: 25g | Fat: 2g
  • Dinner: 4 oz chicken thighs, 1 low-carb tortilla, 1/2 cup bell peppers
    Calories: 450 | Protein: 40g | Carbs: 30g | Fat: 15g

Day 6 (Low-Carb Day – 1,400 kcal, 50g carbs, 160g protein, 55g fat)

  • Breakfast: 3 eggs, 1/2 avocado, black coffee
    Calories: 350 | Protein: 24g | Carbs: 5g | Fat: 30g
  • Lunch: 6 oz chicken breast, 1/2 cup green beans
    Calories: 300 | Protein: 55g | Carbs: 15g | Fat: 4g
  • Snack: 1/2 cup cottage cheese, 1/2 cup zucchini
    Calories: 150 | Protein: 18g | Carbs: 8g | Fat: 2g
  • Dinner: 5 oz ground beef, 1/2 avocado, sautéed bell peppers
    Calories: 450 | Protein: 50g | Carbs: 12g | Fat: 25g
  • Snack: 1 boiled egg
    Calories: 80 | Protein: 7g | Carbs: 1g | Fat: 5g

Day 7 (High-Carb Day – 1,400 kcal, 150g carbs, 120g protein, 35g fat)

  • Breakfast: 3 eggs, 1/2 cup black beans, 1/4 avocado
    Calories: 400 | Protein: 30g | Carbs: 40g | Fat: 18g
  • Lunch: 4 oz chicken breast, 1 cup rice, 1/2 cup green beans
    Calories: 420 | Protein: 45g | Carbs: 60g | Fat: 5g
  • Snack: 1/2 cup cottage cheese, 1/2 cup berries
    Calories: 150 | Protein: 18g | Carbs: 20g | Fat: 2g
  • Dinner: 5 oz shrimp, 1 low-carb tortilla, 1/2 cup bell peppers, 1/4 avocado
    Calories: 430 | Protein: 30g | Carbs: 30g | Fat: 10g

Here's your grocery list for the entire week based on your meal plan:

Protein:

  • Eggs – 21
  • Chicken breast – 22 oz
  • Chicken thighs – 8 oz
  • Ground beef – 20 oz
  • Shrimp – 15 oz
  • Cottage cheese – 3 cups

Carbohydrates:

  • Rice – 5.5 cups
  • Black beans – 2 cups
  • Low-carb tortillas – 3
  • Berries (strawberries/blueberries) – 1.5 cups
  • Mango – 1 cup
  • Zucchini – 2 cups
  • Green beans – 3 cups
  • Bell peppers – 3 cups

Fats:

  • Avocados – 4 (assuming medium-sized)

Beverages:

  • Black coffee (as needed)