Home / Meal Plan Pack
Turn your calorie number into a week of real meals.
The FuelCount Meal Plan Pack gives you 7-day high-protein meal plans at five calorie levels, with exact portions, macros for every meal, and a grocery list for each week. Pick the level that matches your calculator result and start eating to it tomorrow.
What is inside
- Five 7-day meal plans at 1,500, 1,800, 2,100, 2,400, and 2,700 calories (35 days of meals)
- Macros for every meal and day: calories, protein, carbs, fat, and fiber
- High protein by design: about 120–220 g of protein a day depending on level
- A grocery list for each week with buy amounts (raw meat, dry rice, can and tub counts)
- Prep plan: two short cooking sessions a week
- Macro cheat sheet: protein per calorie rankings and 100-calorie swaps
- 12-week progress tracker: weigh-ins, weekly averages, measurements, habits
Printable PDFs (US Letter). Everyday supermarket foods. Imperial and metric amounts.
Sample: Day 1 at 1,800 calories
1,810 kcal · 136 g protein · 211 g carbs · 50 g fat · 40 g fiber
- Breakfast · Berry Greek yogurt oat bowl 396 kcal · 32 g P
- 250 g nonfat Greek yogurt, 45 g rolled oats, 100 g blueberries, 1 tsp honey
- Lunch · Chicken burrito bowl 656 kcal · 61 g P
- 150 g cooked chicken breast, 160 g cooked brown rice, 90 g black beans, salsa, 50 g avocado, greens
- Dinner · Salmon, sweet potato & broccoli 570 kcal · 39 g P
- 140 g salmon, 210 g baked sweet potato, 150 g broccoli, 1 tsp olive oil
- Snack · Apple & peanut butter 189 kcal · 5 g P
- 1 medium apple, 1 tbsp peanut butter
Which level is mine?
Find your maintenance calories with the free TDEE calculator, then use this table. The deficit calculator and macro calculator help you fine-tune.
| Maintenance (TDEE) | Fat loss | Maintain | Lean gain |
|---|---|---|---|
| 1,800–2,000 | 1,500 | 1,800 | 2,100 |
| 2,100–2,300 | 1,800 | 2,100 | 2,400 |
| 2,400–2,600 | 2,100 | 2,400 | 2,700 |
| 2,700+ | 2,400 | 2,700 | 2,700 + snack |
Questions
Is this medical or dietary advice?
No. The plans are general educational templates for healthy adults. They are not designed for pregnancy, people under 18, diabetes, kidney disease, eating disorders, or food allergies. Check with a physician or registered dietitian before changing how you eat.
How do I pick a calorie level?
Estimate your maintenance calories with the free TDEE calculator, then subtract about 300 to 500 calories for gradual fat loss, keep it for maintenance, or add 200 to 300 for lean gain. Choose the plan closest to that number.
How accurate are the calories and macros?
Every portion is calculated from USDA FoodData Central reference values and typical nutrition labels, and each day lands within about 40 calories of its level. Brands and cooking vary, so treat the numbers as close estimates.
Can I swap foods?
Yes. The macro cheat sheet lists protein, carb, and fat swaps by grams and by 100 calories, so you can trade chicken for shrimp or rice for potatoes without breaking the day.
What format is it?
A set of printable PDFs (US Letter) that work on a phone, tablet, or computer: five 7-day plans, a grocery list for each, a macro cheat sheet, a 12-week progress tracker, and a start-here guide.
Educational meal-planning templates, not medical or dietary advice. Values are estimates from USDA FoodData Central reference foods and typical labels. Plans contain dairy, eggs, fish, shellfish, peanuts, tree nuts, soy, and wheat.