. 

**Breakfast (400 Calories):**

* Kellogg's Bran Flakes Cereal, 2 cups - 240 calories
* Whole Milk, 1 cup - 150 calories
* Banana, 1 small - 90 calories 
(Note: Remove a few tablespoons of Bran Flakes to balance the calorie count)

**Lunch (500 Calories):**

* Baked Tilapia, 4 oz - 145 calories
* Brown Rice, 1 cup - 216 calories
* Steamed Broccoli, 1 cup - 55 calories
* Olive oil, 1 Tbsp - 119 calories
* Lemon Juice, 2 Tbsp - 7 calories

**Dinner (1000 Calories):**

* Buttermilk Fried Chicken, 1 serving - 520 calories (specific brand: Tyson)
* Mashed Potatoes, 1 cup - 210 calories
* Gravy, 1/2 cup - 90 calories
* Green Beans, 1 cup - 44 calories
* Butter, 2 Tbsp - 204 calories
* Dinner Roll, 1 roll - 110 calories

**Grand Total:**

* Total Calories: 1954
* Percentage of Fats: 25%
* Percentage of Carbohydrates: 55%
* Percentage of Proteins: 20%

**Grocery List:**

1. Kellogg's Bran Flakes, 1 box
2. Whole Milk, 1 quart
3. Bananas, 1 bunch
4. Tilapia fillets, 4 oz portion
5. Brown Rice, 1 pack
6. Fresh Broccoli, 1 head
7. Olive oil, 1 bottle
8. Fresh Lemons, 2
9. Tyson Buttermilk Fried Chicken, 1 box
10. Potato, 3-4 pcs
11. Gravy mix, 1 packet
12. Fresh Green Beans, 1 lb
13. Butter, 1 block
14. Dinner rolls, 1 pack
