**Meal Plan Design:**

**Meal Type:** 'Lunch'

**Total Calories:** '500' calories

**Meal Components:**

- [Shrimp (Harbor Banks Shrimp): 3 ounces, cooked] ([84] calories)
- [Brown Rice (Uncle Ben's Ready Rice: Whole Grain Brown)]: [1/2 cup cooked] ([109] calories)
- [Steamed Broccoli]: [1 cup] ([55] calories)
- [Tomatoes (Raw, Red, ripe): 1 cup, chopped or sliced] ([32] calories)
- [Olive oil (Extra virgin): 1 tablespoon] ([119] calories)
- [Almonds (Raw): 10 almonds] ([70] calories)
- [Balsamic vinaigrette (Annies Naturals): 2 tablespoons] ([30] calories)

**Macronutrient and Calorie Breakdown:**

- Grand total Calories: [499]
- Carbohydrates: [55%]  ([68.75g])
- Protein: [23%] ([28.75g])
- Fat: [22%] ([12.25g])

**Grocery List:**

- Harbor Banks Shrimp: 3 ounces
- Uncle Ben's Ready Rice: Whole Grain Brown: 1/2 cup
- Fresh Broccoli: 1 cup
- Red Tomatoes: 1 cup
- Extra Virgin Olive Oil: 1 tablespoon
- Raw Almonds: 10 almonds
- Annie's Naturals Balsamic Vinaigrette: 2 tablespoons

**Instructions:**

1. Steam the broccoli and cook the brown rice according to the package instructions. 
2. While those are cooking, saute the shrimp in the olive oil until they are pink and cooked through. 
3. Chop the tomatoes and mix them with the cooked brown rice, steamed broccoli, and cooked shrimp. 
4. Top with the almonds and drizzle the balsamic vinaigrette over the top.

By adjusting the portion sizes slightly or omitting optional ingredients, you can easily manipulate the calories and macronutrients to fit your specific needs. This meal is a healthy and balanced option, providing protein from the shrimp and almonds, complex carbohydrates from the brown rice, and vitamins and fiber from the broccoli and tomatoes. The olive oil and balsamic vinaigrette dressing add healthy fats and flavor to the dish.