Well, managing your calorie intake can't be more systematic! That's an excellent approach. Here's a meal plan based on the guidelines:

#### Breakfast (20% of 1009 calories = 201.8 Calories)

- Banana (118g, 105Kcal)
- Watermelon (300g, 90Kcal)
- Total: 195 Kcal

#### Lunch (30% of 1009 calories = 302.7 Calories)

- Date Shake (300ml, 300Kcal)
- Total: 300 Kcal

#### Dinner (40% of 1009 calories = 403.6 Calories)

- Pumpkin Dinner Rolls (60g, 140Kcal)
- Buttermilk Fried Chicken (100g, 240Kcal)
- Chicken Mac (50g, 115Kcal)
- Total: 495 Kcal

#### Snacks (10% of 1009 calories = 100.9 Calories)

- Almond Juice (150ml, 90kcal)
- Watermelon (150g, 45Kcal)
- Total: 135 Kcal

#### Grand Total: 1125 Kcal (116 calories surplus)

- Carbohydrates: ~50% (562.5 Kcal)
- Protein: ~25% (281.25 Kcal)
- Fat: ~25% (281.25 Kcal)

Here are the adjustments I recommend to meet the calorie and nutrient targets: Reduce your dinner portion sizes and snack to eliminate the surplus calories.

#### Grocery List

1. Banana (120g)
2. Watermelon (750g)
3. Dates (for Shake)
4. Almonds (for Almond Juice)
5. Pumpkin Dinner Rolls 
6. Buttermilk
7. Fried Chicken (100g)
8. Chicken Mac (50g) 

Keep in mind that the exact portion sizes might vary slightly based on the specific products you buy. So, always check the food labels for accurate calorie counting.