A balanced week of world cuisine
A complete 7-day nutrition plan: 28 meals with calories and macros, full recipes for every meal, and a shopping list for the week. Generated by Nutrition AI for the goal "Eat a balanced diet and try new things".
Your week
Meals
Ingredients
- Skyr200g
- Rolled oats40g
- Blueberries80g
- Chia seeds10g
- Honey10g
Method
Add the skyr to a bowl and stir until smooth and creamy.
Add the rolled oats and chia seeds, then mix thoroughly so the seeds are evenly distributed throughout the skyr.
Leave the mixture to stand for 3–5 minutes. This allows the oats and chia seeds to soften slightly while keeping the bowl thick and satisfying.
Rinse the blueberries and pat them dry. Scatter them over the skyr mixture, reserving a few for the top if desired.
Drizzle the honey evenly over the blueberries and skyr. For easier drizzling, warm the honey briefly by standing the container in warm water, but do not overheat it.
Serve immediately for a thicker, more textured breakfast, or cover and refrigerate overnight for a softer overnight-oats consistency.
If preparing ahead, add the blueberries just before eating to keep their colour and freshness. Stir gently before serving so the chia seeds remain evenly dispersed.
Your body needs roughly 1795 kcal a day to stay as you are. This plan is built around 1800 kcal a day, aimed at maintaining your current weight.
Each day
Bars in amber are more than 12% away from your daily target.
Average split
- 115gProtein26%
- 206gCarbs46%
- 57gFat29%
Estimated maintenance is about 1,795 kcal per day.
How to use this plan
This plan provides approximately 1,750–1,840 calories per day, averaging about 1,793 calories. It also provides around 115g of protein daily. This calorie level is designed to support a balanced eating pattern alongside your currently low activity level, while the protein helps with fullness, recovery and maintaining lean muscle.
Use the listed portions as your guide, especially for calorie-dense ingredients such as oils, nuts, seeds, avocado, cheese, rice and sauces. Preparing grains, roasted vegetables and proteins in batches can make the plan easier to follow. Keep the herbs, spices, marinades and sauces varied to enjoy the different cuisines and flavours without needing to change the overall structure.
Aim to eat regularly, drink water throughout the day and eat slowly enough to notice your hunger and fullness. If you swap an ingredient, choose a similar portion and protein source where possible. Since you have a shellfish allergy, check labels carefully for shellfish, shellfish-derived ingredients and possible cross-contact warnings, particularly on sauces, curry pastes and packaged foods.
This is general nutrition information, not medical advice.
General nutrition information, not medical advice.
Batch-cook the early-week grains, legumes and roasted vegetables, portion the freezer-safe later-week grains, and organise dry toppings and dressings. Most of the work can run in parallel and should take about 105 minutes.
⏱ about 105 minutes
1Roast the potatoes and aubergine35 min
- Monday Lunch
- Thursday Lunch
- Heat the oven to 220C and line a baking tray.
- Cut the potatoes into even wedges or cubes, toss with their planned olive oil and oregano, and roast for 25–30 minutes, turning once.
- Cut the aubergine into bite-sized pieces, toss with olive oil, and roast alongside the potatoes until tender and lightly browned, about 18–20 minutes.
- Cool the aubergine and potatoes in shallow containers before refrigerating.
2Cook and portion the grains and lentils50 min
- Monday Lunch
- Monday Dinner
- Tuesday Lunch
- Tuesday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Thursday Dinner
- Friday Lunch
- Saturday Dinner
- Sunday Lunch
- Sunday Dinner
- While the oven is working, cook the couscous, brown rice, quinoa, jasmine rice, soba noodles, bulgur, basmati rice, teff and whole-wheat spaghetti in batches according to the quantities in the plan.
- Cook the red lentils for Sunday lunch and cool them separately.
- Spread cooked rice and grains in shallow containers so they cool quickly, then refrigerate portions needed by Wednesday and freeze portions needed on Friday or later.
- Portion each grain into labelled containers so it can be reheated without measuring during the week.
3Portion the beans and make the simple dressing15 min
- Monday Lunch
- Tuesday Lunch
- Tuesday Dinner
- Thursday Breakfast
- Thursday Dinner
- Friday Lunch
- Saturday Lunch
- Saturday Dinner
- Drain and rinse the chickpeas, black beans, white beans and pinto beans used in the plan.
- Portion the beans into labelled containers for their respective meals; refrigerate portions for Monday through Wednesday and freeze the later portions if they will not be used within four days.
- Whisk the Tuesday lime juice and olive oil together and store it separately from the quinoa salad ingredients.
- Keep salsa, hummus, tomato sauce, passata, curry paste, teriyaki sauce, gochujang and miso dressing sealed in their original or small airtight containers.
4Prepare durable vegetables and dry toppings20 min
- Monday Dinner
- Tuesday Breakfast
- Tuesday Dinner
- Wednesday Lunch
- Thursday Dinner
- Friday Lunch
- Friday Dinner
- Saturday Dinner
- Sunday Lunch
- Sunday Dinner
- Wash and dry spinach, collard greens, broccoli and green beans, leaving them whole or in large pieces until needed.
- Peel and portion the carrots for the Monday bibimbap, Friday noodle bowl and Saturday snack; store the snack carrot sticks separately from the hummus and crackers.
- Portion sesame seeds, pumpkin seeds, walnuts, pistachios, peanuts, cacao nibs and hazelnuts into small dry containers for quick topping.
- Measure the dry oats, chia seeds and flaxseed into labelled breakfast portions without adding the yogurt, milk or fruit.
5Cool, label and organise10 min
- Monday Lunch
- Monday Dinner
- Tuesday Lunch
- Tuesday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Thursday Lunch
- Thursday Dinner
- Friday Lunch
- Friday Dinner
- Saturday Lunch
- Saturday Dinner
- Sunday Lunch
- Sunday Dinner
- Label every container with its meal and date.
- Refrigerate cooled cooked food promptly, keeping sauces and fresh toppings separate.
- Move the Friday and later-week cooked rice, grains and beans to the freezer once cool, then thaw them in the refrigerator the day before use.
- Leave all meat and fish uncooked so they can be prepared fresh on their planned days.
Storing it
- Roasted aubergineAirtight container, fridge3-4 days
- Roasted potatoesAirtight container, fridge3-4 days
- Cooked rice portionsShallow airtight containers, fridge; freeze portions for Friday or later4 days refrigerated; 1-2 months frozen
- Cooked quinoa, couscous, bulgur, soba, teff and pastaAirtight containers, fridge; freeze later portions3-4 days refrigerated; about 1 month frozen
- Cooked red lentilsAirtight container, fridge3-4 days
- Portioned cooked beansAirtight containers, fridge; freeze portions for Saturday or later3-4 days refrigerated; about 2 months frozen
- Prepared lime dressingSmall sealed jar, fridge4 days
- Washed whole vegetables and prepared carrot sticksAirtight containers lined with kitchen paper, fridge3-5 days
- Portioned nuts, seeds and dry breakfast ingredientsSealed dry containers, cool cupboard1 week
Leave these until the day
- Chicken, turkey, beef, lamb and pork
- Salmon, cod and smoked salmon
- Eggs and egg whites
- Avocado
- Tomatoes, cucumber, lettuce, cabbage and salad leaves
- Fresh berries, banana, apple, pear, kiwi, mandarin, peach and mango
- Fresh parsley, mint, Thai basil, herbs and basil
- Greek yogurt, skyr, cottage cheese and kefir
- Bread, pita, crackers and toast
- Add crunchy toppings only when serving
This is a real plan generated by Nutrition AI. Yours is built around your own goal, body and allergens.
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