Breakfast (252 calories ~ 7% of 3602 calories)

- Ostrich meat (75g): 125 calories 
- Whole grain bread (1 slice): 70 calories
- Avocado (30g): 50 calories
- Fresh orange juice (150ml): 71 calories

Total = 252 calories (10% fat, 30% protein, 60% carbohydrates)

Lunch (324 calories ~ 9% of 3602 calories)

- Shrimp (100g): 106 calories
- Brown rice (90g): 112 calories
- Steamed veggies (150g): 75 calories
- Apple (1 medium size): 95 calories

Total = 324 calories (20% fat, 25% protein, 55% carbohydrates)

Dinner (216 calories ~ 6% of 3602 calories)

- Buttermilk fried chicken (refreshed, 85g): 166 calories
- Baked potato (70g): 63 calories
- Spinach salad (100g): 23 calories
- Lemon water (240ml): 20 calories

Total = 216 calories (30% fat, 20% protein, 50% carbohydrates)

Grand Total = 792 calories 

Overall percentages: 
- Fats: 20% 
- Protein: 25% 
- Carbohydrates: 55% 

The remaining calories will have to be covered by snacks and beverages throughout the day to reach the target of 3602 calories. 

Grocery List:

- Ostrich meat (75g)
- Whole grain bread (1 slice)
- Avocado (30g)
- Fresh Oranges (for juice)
- Shrimp (100g)
- Brown rice (90g)
- Steamed veggies (150g)
- Apple (1 medium size)
- Buttermilk fried chicken (85g)
- Baked potato (70g)
- Spinach salad (100g)
- Lemons (for lemon water)