NUTRITION

Here's a shopping list based on the 7-day meal plan:

• Oatmeal

• Berries (strawberries, raspberries, and blueberries)

• Almond milk

• Mixed greens

• Avocado

• Grilled chicken breast

• Grilled salmon

• Sweet potato

• Steamed broccoli

• Scrambled eggs

• Spinach

• Whole grain toast

• Turkey

• Cheese

• Whole grain bread

• Grilled steak

• Chia seeds

• Veggie burger

• Sweet potato fries

• Quinoa

• Vegetables (such as bell peppers, onions, carrots, and courgette)

• Greek yogurt

• Almond granola

• Tuna

• Whole grain crackers

• Peanut butter

• Banana

• Chickpeas

• Wraps

• Lentils

• Turkey sausage

• Vinaigrette dressing

• Grilled shrimp

Note: This list may vary based on individual dietary restrictions or preferences. THESE ARE JUST A GUIDE AND FOR INSPIRATION you can also make your own meals from the shopping list provided

Here's a 7-day meal plan for women with a daily calorie goal of 1800, 40% protein, 30% fats, and 30% carbohydrates:

Day 1:

• Breakfast: Oatmeal with berries (strawberries, raspberries, and blueberries) and almond milk (protein-rich and high in antioxidants)

Calorie count: 400 calories, 15g protein, 15g fat, 50g carbohydrates

• Lunch: Grilled chicken breast with a mixed greens salad and avocado dressing (rich in healthy fats)

Calorie count: 500 calories, 40g protein, 30g fat, 20g carbohydrates

• Dinner: Grilled salmon with roasted vegetables (high in omega-3 fatty acids and antioxidants)

◦ Calorie count: 900 calories, 40g protein, 30g fat, 50g carbohydrates

Day 2:

• Breakfast: Scrambled eggs with spinach and whole grain toast (high in protein and fiber)

Calorie count: 400 calories, 20g protein, 20g fat, 40g carbohydrates

• Lunch: Turkey and cheese sandwich on whole grain bread with mixed greens salad (high in protein and fiber)

Calorie count: 500 calories, 30g protein, 20g fat, 40g carbohydrates

• Dinner: Grilled steak with sweet potato and steamed broccoli (high in protein and antioxidants)

Calorie count: 900 calories, 40g protein, 30g fat, 50g carbohydrates

Day 3 (Plant-based day):

• Breakfast: Chia seed pudding with almond milk and mixed berries (high in protein and antioxidants)

Calorie count: 400 calories, 15g protein, 15g fat, 50g carbohydrates

• Lunch: Veggie burger with mixed greens salad and sweet potato fries (high in fiber and antioxidants)

Calorie count: 500 calories, 20g protein, 20g fat, 50g carbohydrates

• Dinner: Quinoa and vegetable stir-fry (high in protein and antioxidants)

Calorie count: 900 calories, 20g protein, 30g fat, 50g carbohydrates

Day 4:

• Breakfast: Greek yogurt with mixed berries and almond granola (high in protein and antioxidants)

Calorie count: 400 calories, 20g protein, 15g fat, 40g carbohydrates

• Lunch: Tuna salad with mixed greens and whole grain crackers (high in protein and fiber)

Calorie count: 500 calories, 30g protein, 20g fat, 40g carbohydrates

• Dinner: Grilled chicken breast with roasted vegetables (high in protein and antioxidants)

Calorie count: 900 calories, 40g protein, 30g fat, 50g carbohydrates

Day 5 (Plant-based day):

• Breakfast: Peanut butter and banana smoothie (high in healthy fats and antioxidants)

Calorie count: 400 calories, 15g protein, 20g fat, 40g carbohydrates

• Lunch: Chickpea and vegetable wrap (high in protein and fiber)

Calorie count: 500 calories, 20g protein, 20g fat, 50g carbohydrates

• Dinner: Lentil and vegetable soup (high in protein and fiber)

Calorie count: 900 calories, 20g protein, 20g fat, 60g carbohydrates

Day 6:

• Breakfast: Turkey sausage and egg muffin (high in protein)

Calorie count: 400 calories, 20g protein, 20g fat, 20g carbohydrates

• Lunch: Grilled chicken salad with mixed greens and vinaigrette dressing (high in protein and antioxidants)

• Dinner: Grilled Steak with Sweet Potato Fries and Steamed Broccoli

Grilled steak (high in protein and iron)

Sweet potato fries (high in fiber and vitamins)

Steamed broccoli (high in fiber, vitamins and antioxidants)

Calorie count: 800 calories, 40g protein, 30g fat, 50g carbohydrates

Day 7:

• Breakfast: Peanut butter and banana whole grain toast (high in healthy fats and fiber)

Calorie count: 400 calories, 15g protein, 20g fat, 40g carbohydrates

• Lunch: Turkey and cheese roll-up with mixed greens salad (high in protein and fiber)

Calorie count: 500 calories, 30g protein, 20g fat, 40g carbohydrates

• Dinner: Grilled shrimp with mixed vegetable and quinoa (high in protein and antioxidants)

Calorie count: 900 calories, 40g protein, 20g fat, 50g carbohydrates

This meal plan provides a balanced ratio of protein, fats, and carbohydrates while also incorporating a variety of meats and fish and plant-based options. It's also rich in antioxidants and fiber to support women's health needs.