Day 1

• Breakfast:
  • Greek yogurt (150g) with honey (1 tsp) and mixed berries (100g): 180 kcal, 13g protein, 25g carbs, 3g fat
  • 1 boiled egg: 70 kcal, 6g protein, 1g carbs, 5g fat
• Morning Snack:
  • Apple with 1 tbsp almond butter: 180 kcal, 3g protein, 24g carbs, 9g fat
• Lunch:
  • Grilled chicken salad with mixed leaves, cherry tomatoes, cucumber, and vinaigrette: 350 kcal, 30g protein, 15g carbs, 18g fat
• Afternoon Snack:
  • Cottage cheese (100g) with pineapple chunks (100g): 120 kcal, 10g protein, 15g carbs, 3g fat
• Dinner:
  • Baked salmon (110g) with quinoa (75g cooked) and steamed broccoli: 400 kcal, 33g protein, 30g carbs, 18g fat

Total: 1300 kcal, 95g protein, 110g carbs, 56g fat

Day 2

• Breakfast:
  • Porridge (40g oats) with protein powder (1 scoop) and sliced banana: 300 kcal, 20g protein, 40g carbs, 5g fat
• Morning Snack:
  • Carrot sticks with hummus (2 tbsp): 100 kcal, 2g protein, 10g carbs, 6g fat
• Lunch:
  • Turkey and avocado wrap in a wholemeal tortilla with a side of mixed leaves: 350 kcal, 25g protein, 30g carbs, 15g fat
• Afternoon Snack:
  • Handful of almonds (28g): 160 kcal, 6g protein, 6g carbs, 14g fat
• Dinner:
  • Stir-fried tofu (110g) with mixed vegetables and brown rice (75g cooked): 400 kcal, 20g protein, 50g carbs, 12g fat

Total: 1310 kcal, 73g protein, 136g carbs, 52g fat

Day 3

• Breakfast:
  • Smoothie with spinach, protein powder (1 scoop), almond milk, and frozen berries: 300 kcal, 25g protein, 30g carbs, 7g fat
• Morning Snack:
  • Hard-boiled egg: 70 kcal, 6g protein, 1g carbs, 5g fat
• Lunch:
  • Quinoa salad with chickpeas, cucumber, tomato, and feta cheese: 350 kcal, 15g protein, 40g carbs, 15g fat
• Afternoon Snack:
  • Greek yogurt (100g) with sliced strawberries: 100 kcal, 10g protein, 10g carbs, 2g fat
• Dinner:
  • Grilled prawns (110g) with asparagus and sweet potato (1 medium): 350 kcal, 30g protein, 40g carbs, 7g fat

Total: 1170 kcal, 86g protein, 121g carbs, 36g fat

Day 4

• Breakfast:
  • Scrambled eggs (2 eggs) with spinach and wholemeal toast (1 slice): 250 kcal, 16g protein, 20g carbs, 12g fat
• Morning Snack:
  • Orange: 60 kcal, 1g protein, 15g carbs, 0g fat
• Lunch:
  • Lentil soup with a side salad: 300 kcal, 20g protein, 40g carbs, 5g fat
• Afternoon Snack:
  • Protein bar: 200 kcal, 20g protein, 25g carbs, 6g fat
• Dinner:
  • Baked chicken breast (110g) with roasted Brussels sprouts and brown rice (75g cooked): 350 kcal, 33g protein, 30g carbs, 8g fat

Total: 1160 kcal, 90g protein, 130g carbs, 31g fat

Day 5

• Breakfast:
  • Chia pudding made with almond milk and topped with mixed berries: 250 kcal, 10g protein, 30g carbs, 10g fat
• Morning Snack:
  • Celery sticks with peanut butter (1 tbsp): 100 kcal, 4g protein, 5g carbs, 7g fat
• Lunch:
  • Tuna salad with mixed leaves, cherry tomatoes, cucumber, and olive oil dressing: 350 kcal, 30g protein, 20g carbs, 15g fat
• Afternoon Snack:
  • String cheese: 80 kcal, 6g protein, 1g carbs, 6g fat
• Dinner:
  • Beef stir-fry (110g lean beef) with mixed vegetables and quinoa (75g cooked): 400 kcal, 30g protein, 40g carbs, 12g fat

Total: 1180 kcal, 80g protein, 96g carbs, 50g fat

Day 6

• Breakfast:
  • Wholemeal English muffin with avocado and a poached egg: 300 kcal, 12g protein, 30g carbs, 15g fat
• Morning Snack:
  • Cottage cheese (100g) with peach slices: 120 kcal, 10g protein, 15g carbs, 3g fat
• Lunch:
  • Grilled chicken wrap with wholemeal tortilla, lettuce, and tomato: 350 kcal, 25g protein, 30g carbs, 12g fat
• Afternoon Snack:
  • Protein shake: 150 kcal, 20g protein, 5g carbs, 3g fat
• Dinner:
  • Baked cod (110g) with a side of roasted sweet potatoes and green beans: 350 kcal, 30g protein, 35g carbs, 10g fat

Total: 1270 kcal, 97g protein, 115g carbs, 43g fat

Day 7

• Breakfast:
  • Smoothie bowl with blended spinach, protein powder, almond milk, topped with granola and berries: 350 kcal, 25g protein, 40g carbs, 10g fat
• Morning Snack:
  • Handful of walnuts (28g): 180 kcal, 4g protein, 4g carbs, 18g fat
• Lunch:
  • Chickpea and vegetable curry with brown rice (75g cooked): 400 kcal, 15g protein, 50g carbs, 12g fat
• Afternoon Snack:
  • Greek yogurt (100g) with honey (1 tsp): 100 kcal, 10g protein, 10g carbs, 2g fat
• Dinner:
  • Grilled turkey burger (110g) with a side salad: 350 kcal, 30g protein, 20g carbs, 15g fat

Total: 1380 kcal, 84g protein, 124g carbs, 57g fat

Summary

• Average Daily Calories: ~1250-1400 kcal
• Average Daily Protein: ~85g
• Average Daily Carbohydrates: ~118g
• Average Daily Fats: ~46g

This plan aims for around 1500 calories, but totals may vary slightly based on exact portion sizes and specific ingredients used. Adjust portions or add healthy snacks if needed to meet individual caloric requirements.