A sample week of healthy meals, with the macros

This is an example week, not a personal plan. It is built for an adult of around 70 to 80 kg who wants to eat at a modest deficit, at about 1,550 to 1,700 kcal a day, with protein at roughly 1.4 to 1.7 g per kilogram and fibre at 30 g or more. Larger, more active or younger people will need more food; some smaller or older people less. If you have diabetes, kidney disease or another condition that changes what you eat, have a dietitian or clinician adapt it.

The rules it follows

• Protein at every meal, per the 2025 to 2030 Dietary Guidelines for Americans, which set 1.2 to 1.6 g/kg a day. See the protein guide.
• Three servings of vegetables and two of fruit a day, and two to four servings of whole grains, from the same guidelines.
• Fibre at or above 25 to 29 g, where the Lancet meta-analyses found the largest risk reductions. See the fibre guide.
• Little added sugar: the guidelines say no more than 10 g of added sugar in a meal.
• Ordinary food. Nothing here needs a specialist shop.

The week

Across the week that averages about 1,640 kcal, 115 g of protein and 35 g of fibre a day, with carbohydrate around 150 to 215 g and fat around 45 to 55 g. Protein supplies roughly 25 to 33 percent of calories.

How the numbers were worked out: each food was matched to an average entry in USDA FoodData Central (for example, 120 g of cooked chicken breast at about 37 g protein, a cup of cooked lentils at about 18 g protein and 15 g fibre), summed per day and rounded to the nearest 50 kcal and 5 g. One tablespoon of olive oil is counted on most days for cooking or dressing. Brands, portions and cooking change the totals, so treat them as a guide to scale, not a label.

Adjusting it

• More energy: add a whole grain portion, a second piece of fruit, or a larger dinner. Keep protein where it is.
• Vegetarian: swap chicken, fish and beef for tofu, tempeh, lentils, beans, eggs and dairy. Protein per gram is lower in most plant foods, so portions go up.
• Vegan: as above without eggs and dairy, plus a fortified plant milk. The US guidelines advise watching iron, B12, vitamin D, calcium and iodine on a vegan diet.
• Lower carbohydrate: halve the grain and potato portions and add vegetables and a little more fat. Keep the legumes if you can, for the fibre.

On a GLP-1

On semaglutide or tirzepatide, three meals this size may be too much, especially in the first weeks of a dose step. The 2025 joint nutrition advisory suggests small meals every three to four hours. Split each day into five smaller meals, eat the protein first, and drop the fattiest items on the days after a dose if nausea is bad. Total protein matters more than the timing. See what to eat on a GLP-1.

Shopping list for the week

Greek yoghurt (about 800 g), cottage cheese (two cups), milk, seven eggs, chicken breast (about 500 g), salmon (about 360 g), two cans of tuna, lean beef mince (100 g), firm tofu (300 g), dried or canned lentils, chickpeas and black beans, rolled oats, quinoa, brown rice, wholewheat pasta, wholemeal bread, potatoes, broccoli, salad leaves, mixed vegetables (frozen is fine), berries (frozen is fine), apples, pears, bananas, almonds, hummus, olive oil and, if you use it, a protein powder.

Why it looks like this

The structure follows the evidence on the how to stay healthy page: whole grains, vegetables, fruit, nuts, legumes and fish are the food groups linked most consistently with lower mortality in long-term cohorts, and protein plus fibre are the two nutrients most people fall short on when they eat less.

Logging it

A plan only helps if you can see how close you came. Peptide AI's nutrition tracking logs meals against protein, fibre and calorie targets. With the training log and wearable integrations on the same timeline, you can see whether the days you hit protein are the days training goes well.