How to Use a Weekly Meal Plan
A weekly menu is most useful when you can turn it into meals you will actually prepare.
Updated 15 October 2026
Read this guide alongside an ISE Nutrition menu
ISE Nutrition provides fixed seven-day examples for one adult, with five meals each day. Open the daily nutrition table and ingredient list together. This guide explains how to read those quantities; it does not select a calorie target or certify a menu as adequate.
Start with the whole week
Look through all seven days before buying anything. Check the cooking time, ingredients and storage notes. Repeated ingredients can make shopping simpler, while repeated dishes may need adjusting to your preferences.
Choose the target separately
The catalogue filters examples by an energy target. It does not decide which target is right for you. Use a target you have already selected with appropriate individual guidance.
Check the details
Read each ingredient’s weighing condition. A 60 g dry rice portion does not mean 60 g cooked rice. Include the measured oil when you cook and use the actual label if your product differs from the reference.
Work through a replacement
This is a hypothetical label example, not a suggested food swap: 150 g of a food labelled 80 kcal per 100 g contributes 120 kcal. A replacement labelled 100 kcal per 100 g contributes 150 kcal at the same weight. The change adds 30 kcal to the meal and day. Recalculate protein, carbohydrate, fat and relevant nutrients too; equal calories do not mean equal nutrition.
Update quantities for extra servings
If a recipe uses 60 g dry pasta for one serving, two identical servings require 120 g dry pasta. Multiply every ingredient, including oil, by the number of servings. The catalogue grocery list still covers only its original one-adult schedule, so add the extra serving quantities yourself.
Adapt, then recalculate
Changing a meal or portion changes the numbers and the shopping list. Our static menu does not recalculate custom substitutions. Keep your own revised quantities and recheck restrictions.
See the editorial policy and correction requirements and nutrition calculation sources.
Compare meal plan diet types or browse meal plans by calories and diet.