Your 28-day meal plan
Four full weeks of meals built to your exact calorie and macro targets — every meal with portions and a per-meal macro breakdown.
Whole food or shake
Switch any day between whole-food meals and a Formula 1 shake version, so the plan fits how you actually eat.
Weekly grocery lists
A shopping list for each week, matched to your meals and goal — leaner cuts for a cut, higher volume for a bulk.
Micronutrient report
A read on your vitamin and mineral coverage, flagging gaps tied to energy, focus, and recovery before they become a problem.
Training split guidance
Suggested weekly training splits matched to your goal and experience — how to structure the work around your nutrition.
Download as PDF
Save the whole plan — meals, groceries, and guidance — as a print-ready PDF to keep on your phone or share with a coach.
USC Nutrition
Calculator
Clinically-informed calorie & macro targets — with personalized meal plans built around your goals, health needs & lifestyle.
Personal Details
Body Composition — optional
Body Composition
Macronutrient Targets
Micronutrient Targets DRI/RDA based
| Nutrient | Target | Best Sources | Notes |
|---|
Hydration & Meal Timing
Calculation Breakdown
Ready to Turn Results Into a Real Plan?
Your numbers are powerful — but knowing exactly what to eat, when, and how is where transformation happens. Get a professionally crafted Monthly Meal Plan built around your unique calorie targets, health needs, and lifestyle.
Continued Progress
This meal plan provides approximately one month of structured nutritional guidance based on your current assessment, goals, lifestyle, and nutritional requirements.
As body weight, activity levels, health considerations, and performance goals change, your nutritional requirements will too. Upon completing this plan or reaching significant milestones, an updated assessment and revised plan will help ensure continued progress.
Recommendation: Reassess monthly or whenever meaningful changes in body weight, activity, or goals occur.
your full meal plan.
Members get a complete 4-week meal plan, weekly grocery lists, training split recommendations, and a downloadable PDF — built around the numbers above.
Adjusting Your Calories as You Progress
Rule of thumb: Recalculate every 4–6 weeks, or whenever your weight changes by more than 2–3kg. Running the calculator again takes 2 minutes and ensures your numbers stay accurate.
Why This Plan Works For You
Week 1 — Daily Meal Structure
Each day is built to hit your macro targets within ±5%. Adjust meal timing to your schedule — consistency with food choices matters more than precise timing.
Week 2 — Variety Rotation
New proteins and flavours — same macro balance maintained. Simple mode: continuing your proven meal rotation.
Weeks 3 & 4 — Progression
Weekly Grocery List
A one-week shopping list — buy fresh each week so nothing goes to waste. Quantities serve 1 person for 7 days. Adjust for household size.
Training Split Recommendations
Convenience + Shake Enhancement Plan
Your Plan is Ready
Download as a PDF to save to your phone, print, or share. Fully formatted and ready to use.