. **Sample Meal Plan:**

**Breakfast (1000 Calories)**

- Banana (2 medium-sized): 210 calories
- Dairy Milk (2 cups): 300 calories
- Eggs (3 large): 210 calories
- Additional 280 calories are allocated to two pieces of whole grain toasts topped with avocado.

**Lunch (700 Calories)**

- Potato (2 medium-sized): 220 calories
- Butter (2 tablespoons): 200 calories
- Salmon (4-5 ounces): 180 calories
- Additional 100 calories are allocated to one bottle of Coke Zero, and a handful of baby carrots for some dietary fiber.

**Dinner (1540 Calories)**

- Country Kitchen Chicken Casserole (2 servings): 900 calories
- Pumpkin Dinner Rolls (4 pieces): 560 calories
- Additional 80 calories are provided through an assortment of steamed vegetables such as broccoli and bell peppers.

**Grand Total:** 3240 calories
Approximate macronutrient breakdown: 
- Total carbohydrates: 55% (~ 1776 calories)
- Total protein: 22.5% (~ 729 calories)
- Total fat: 22.5% (~ 729 calories)


**Grocery list:** 

-Bananas, 2 medium-sized
-Dairy Milk, 2 cups
-Wholegrain bread, 1 loaf
-Haas Avocado, 1
-Potatoes, 2 medium-sized
-Butter, 2 tablespoons
-Salmon, 4-5 ounces
-Coke Zero, 1 bottle
-Baby carrots, 1 small bag
-Country Kitchen Chicken Casserole, 2 servings
-Pumpkin Dinner Rolls, 1 pack
-Broccoli, small bunch
-Bell peppers, 2
-Pumpkin, 1 small.

Please remember, the above meal plan is just a guideline. Individual tolerances and preferences may vary. Adjust the food items and portion sizes as necessary, while ensuring you stay within your daily caloric and macronutrient targets. Good luck!