Meal Plans by Calories and Diet
Page guidance updated 15 October 2026
ISE Nutrition provides 174 seven-day example menus across six eating styles. Portions and grocery lists are for one adult. Browse and download without payment or registration; a calorie filter does not choose a suitable target for you.
174 plans available
Meal plan results
Balanced1800 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Balanced1700 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Balanced1900 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Balanced1650 Calorie Meal Plan
On the menu: Turkey & brown rice skillet.
Balanced1600 Calorie Meal Plan
On the menu: Chicken & tomato wholewheat pasta.
Balanced2000 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Balanced1500 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Balanced2100 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Balanced1400 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Balanced2200 Calorie Meal Plan
On the menu: Turkey & brown rice skillet.
Balanced1350 Calorie Meal Plan
On the menu: Baked cod, potatoes & peas.
Balanced2300 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Balanced1200 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Low-energy example · specialist guidance needed
Balanced2400 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Balanced1100 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Low-energy example · specialist guidance needed
Balanced2500 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Balanced1000 Calorie Meal Plan
On the menu: Tofu & cooked greens with quinoa.
Low-energy example · specialist guidance needed
Balanced2600 Calorie Meal Plan
On the menu: Chicken & tomato wholewheat pasta.
Balanced900 Calorie Meal Plan
On the menu: Tofu & cooked greens with quinoa.
Low-energy example · specialist guidance needed
Balanced2700 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Balanced800 Calorie Meal Plan
On the menu: Chicken & cooked greens.
Low-energy example · specialist guidance needed
Balanced2800 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Balanced750 Calorie Meal Plan
On the menu: Cod & cooked greens.
Very-low-energy example · specialist guidance needed
Balanced2900 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Balanced3000 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Balanced3100 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Balanced3200 Calorie Meal Plan
On the menu: Turkey & brown rice skillet.
Balanced3300 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Balanced3400 Calorie Meal Plan
On the menu: Chicken & tomato wholewheat pasta.
Balanced3500 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Keto1800 Calorie Keto Meal Plan
On the menu: Tuna & avocado salad.
Keto1850 Calorie Keto Meal Plan
On the menu: Egg, avocado & feta bowl.
Keto1700 Calorie Keto Meal Plan
On the menu: Baked cod with broccoli & almonds.
Keto1900 Calorie Keto Meal Plan
On the menu: Egg, avocado & feta bowl.
Keto1600 Calorie Keto Meal Plan
On the menu: Salmon, avocado & courgette.
Keto2000 Calorie Keto Meal Plan
On the menu: Turkey, courgette & feta skillet.
Keto1550 Calorie Keto Meal Plan
On the menu: Tuna & avocado salad.
Keto1500 Calorie Keto Meal Plan
On the menu: Baked cod with broccoli & almonds.
Keto2100 Calorie Keto Meal Plan
On the menu: Egg, avocado & feta bowl.
Keto1400 Calorie Keto Meal Plan
On the menu: Egg, avocado & feta bowl.
Keto2200 Calorie Keto Meal Plan
On the menu: Chicken & creamy-style broccoli.
Keto1300 Calorie Keto Meal Plan
On the menu: Tofu, spinach & almond skillet.
Keto2300 Calorie Keto Meal Plan
On the menu: Chicken & creamy-style broccoli.
Keto1200 Calorie Keto Meal Plan
On the menu: Turkey, courgette & feta skillet.
Low-energy example · specialist guidance needed
Keto2400 Calorie Keto Meal Plan
On the menu: Salmon, avocado & courgette.
Keto1100 Calorie Keto Meal Plan
On the menu: Egg, avocado & feta bowl.
Low-energy example · specialist guidance needed
Keto2500 Calorie Keto Meal Plan
On the menu: Salmon, avocado & courgette.
Keto1000 Calorie Keto Meal Plan
On the menu: Baked cod with broccoli & almonds.
Low-energy example · specialist guidance needed
Keto2600 Calorie Keto Meal Plan
On the menu: Tofu, spinach & almond skillet.
Keto900 Calorie Keto Meal Plan
On the menu: Tofu, spinach & almond skillet.
Low-energy example · specialist guidance needed
Keto2700 Calorie Keto Meal Plan
On the menu: Baked cod with broccoli & almonds.
Keto800 Calorie Keto Meal Plan
On the menu: Tofu & cooked greens.
Low-energy example · specialist guidance needed
Keto2800 Calorie Keto Meal Plan
On the menu: Chicken & creamy-style broccoli.
Keto700 Calorie Keto Meal Plan
On the menu: Turkey & cooked greens.
Very-low-energy example · specialist guidance needed
Keto2900 Calorie Keto Meal Plan
On the menu: Egg, avocado & feta bowl.
Keto3000 Calorie Keto Meal Plan
On the menu: Tuna & avocado salad.
Keto3100 Calorie Keto Meal Plan
On the menu: Chicken & creamy-style broccoli.
Keto3200 Calorie Keto Meal Plan
On the menu: Tuna & avocado salad.
Keto3300 Calorie Keto Meal Plan
On the menu: Chicken & creamy-style broccoli.
Keto3400 Calorie Keto Meal Plan
On the menu: Turkey, courgette & feta skillet.
Keto3500 Calorie Keto Meal Plan
On the menu: Salmon, avocado & courgette.
Mediterranean1800 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Mediterranean1700 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Mediterranean1900 Calorie Mediterranean Diet Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Mediterranean1600 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Mediterranean1500 Calorie Mediterranean Diet Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Mediterranean2100 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Mediterranean1400 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Mediterranean2200 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Mediterranean1300 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Mediterranean2300 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Mediterranean1200 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Low-energy example · specialist guidance needed
Mediterranean2400 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Mediterranean1100 Calorie Mediterranean Diet Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Low-energy example · specialist guidance needed
Mediterranean2500 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Mediterranean1000 Calorie Mediterranean Diet Meal Plan
On the menu: Tofu & cooked greens with quinoa.
Low-energy example · specialist guidance needed
Mediterranean2600 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Mediterranean900 Calorie Mediterranean Diet Meal Plan
On the menu: Chicken & cooked greens with potatoes.
Low-energy example · specialist guidance needed
Mediterranean2700 Calorie Mediterranean Diet Meal Plan
On the menu: Quinoa, pepper & feta salad.
Mediterranean800 Calorie Mediterranean Diet Meal Plan
On the menu: Tofu & cooked greens.
Low-energy example · specialist guidance needed
Mediterranean2800 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Mediterranean700 Calorie Mediterranean Diet Meal Plan
On the menu: Tofu & cooked greens.
Very-low-energy example · specialist guidance needed
Mediterranean2900 Calorie Mediterranean Diet Meal Plan
On the menu: Quinoa, pepper & feta salad.
Mediterranean3000 Calorie Mediterranean Diet Meal Plan
On the menu: Quinoa, pepper & feta salad.
Mediterranean3100 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Mediterranean3200 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Mediterranean3300 Calorie Mediterranean Diet Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Mediterranean3400 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Mediterranean3500 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegetarian1800 Calorie Vegetarian Meal Plan
On the menu: Quinoa, pepper & feta salad.
Vegetarian1700 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian1900 Calorie Vegetarian Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegetarian1600 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian2000 Calorie Vegetarian Meal Plan
On the menu: Potato, spinach & egg skillet.
Vegetarian1500 Calorie Vegetarian Meal Plan
On the menu: Potato, spinach & egg skillet.
Vegetarian2100 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian1400 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian2200 Calorie Vegetarian Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegetarian1300 Calorie Vegetarian Meal Plan
On the menu: Quinoa, pepper & feta salad.
Vegetarian2300 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian1200 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Low-energy example · specialist guidance needed
Vegetarian2400 Calorie Vegetarian Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Vegetarian1100 Calorie Vegetarian Meal Plan
On the menu: Quinoa, pepper & feta salad.
Low-energy example · specialist guidance needed
Vegetarian2500 Calorie Vegetarian Meal Plan
On the menu: Quinoa, pepper & feta salad.
Vegetarian1000 Calorie Vegetarian Meal Plan
On the menu: Quinoa, pepper & feta salad.
Low-energy example · specialist guidance needed
Vegetarian2600 Calorie Vegetarian Meal Plan
On the menu: Potato, spinach & egg skillet.
Vegetarian900 Calorie Vegetarian Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Low-energy example · specialist guidance needed
Vegetarian2700 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian800 Calorie Vegetarian Meal Plan
On the menu: Tofu & cooked greens.
Low-energy example · specialist guidance needed
Vegetarian2800 Calorie Vegetarian Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegetarian2900 Calorie Vegetarian Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegetarian3000 Calorie Vegetarian Meal Plan
On the menu: Lentil & vegetable pot.
Vegetarian3100 Calorie Vegetarian Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Vegetarian3200 Calorie Vegetarian Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegetarian3300 Calorie Vegetarian Meal Plan
On the menu: Potato, spinach & egg skillet.
Vegetarian3400 Calorie Vegetarian Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Vegetarian3500 Calorie Vegetarian Meal Plan
On the menu: Lentil & tomato pasta.
Vegan1800 Calorie Vegan Meal Plan
On the menu: Lentil & tomato pasta.
Vegan1700 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegan1900 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegan1600 Calorie Vegan Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegan2000 Calorie Vegan Meal Plan
On the menu: Lentil & tomato pasta.
Vegan1500 Calorie Vegan Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Vegan2100 Calorie Vegan Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegan1400 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegan2200 Calorie Vegan Meal Plan
On the menu: Lentil & tomato pasta.
Vegan1300 Calorie Vegan Meal Plan
On the menu: Tofu, quinoa & roasted peppers.
Vegan2300 Calorie Vegan Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegan1200 Calorie Vegan Meal Plan
On the menu: Tofu & cooked greens with quinoa.
Low-energy example · specialist guidance needed
Vegan2400 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegan1100 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Low-energy example · specialist guidance needed
Vegan2500 Calorie Vegan Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegan1000 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Low-energy example · specialist guidance needed
Vegan2600 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegan900 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Low-energy example · specialist guidance needed
Vegan2700 Calorie Vegan Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegan800 Calorie Vegan Meal Plan
On the menu: White bean & cooked greens.
Low-energy example · specialist guidance needed
Vegan2800 Calorie Vegan Meal Plan
On the menu: Tofu, quinoa & roasted peppers.
Vegan700 Calorie Vegan Meal Plan
On the menu: Tofu & cooked greens.
Very-low-energy example · specialist guidance needed
Vegan3000 Calorie Vegan Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Vegan3100 Calorie Vegan Meal Plan
On the menu: Lentil & vegetable pot.
Vegan3200 Calorie Vegan Meal Plan
On the menu: Tofu & broccoli rice bowl.
Vegan3300 Calorie Vegan Meal Plan
On the menu: Lentil & vegetable pot.
Vegan3400 Calorie Vegan Meal Plan
On the menu: Tofu, quinoa & roasted peppers.
Vegan3500 Calorie Vegan Meal Plan
On the menu: Warm chickpea & sweet potato salad.
Gluten-free1800 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Gluten-free1700 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Gluten-free1900 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Gluten-free1600 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Gluten-free2000 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Gluten-free1500 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Gluten-free2100 Calorie Gluten-Free Meal Plan
On the menu: Tofu & broccoli rice bowl.
Gluten-free1400 Calorie Gluten-Free Meal Plan
On the menu: Turkey & brown rice skillet.
Gluten-free2200 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Gluten-free1300 Calorie Gluten-Free Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Gluten-free2300 Calorie Gluten-Free Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Gluten-free1200 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Low-energy example · specialist guidance needed
Gluten-free2400 Calorie Gluten-Free Meal Plan
On the menu: Turkey & brown rice skillet.
Gluten-free1100 Calorie Gluten-Free Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Low-energy example · specialist guidance needed
Gluten-free2500 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Gluten-free1000 Calorie Gluten-Free Meal Plan
On the menu: Tofu & cooked greens with quinoa.
Low-energy example · specialist guidance needed
Gluten-free2600 Calorie Gluten-Free Meal Plan
On the menu: Tofu & broccoli rice bowl.
Gluten-free900 Calorie Gluten-Free Meal Plan
On the menu: Chicken & cooked greens with potatoes.
Low-energy example · specialist guidance needed
Gluten-free2700 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Gluten-free800 Calorie Gluten-Free Meal Plan
On the menu: Chicken & cooked greens.
Low-energy example · specialist guidance needed
Gluten-free2800 Calorie Gluten-Free Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Gluten-free700 Calorie Gluten-Free Meal Plan
On the menu: Tofu & cooked greens.
Very-low-energy example · specialist guidance needed
Gluten-free2900 Calorie Gluten-Free Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Gluten-free3000 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Gluten-free3100 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Gluten-free3200 Calorie Gluten-Free Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Gluten-free3300 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Gluten-free3400 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Gluten-free3500 Calorie Gluten-Free Meal Plan
On the menu: Tofu & broccoli rice bowl.
No matching plans
Try a different eating style, calorie target or search term.
These menus are educational examples for adults. Estimated nutrition is calculated from ingredient quantities. Check the plan notes, allergens and product labels before adapting a menu.
Meal plans by goal
Compare selected menus by calorie level and daily nutrient estimates.