My Best DietMaintenance Plan

Your 7‑day plan

Tap a date to see what to eat that day. Dates with an orange dot have a shopping list for the week ahead. You can eat less than what is listed, but try not to eat more.

August 2026

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Daily meals Shopping list

Saturday, August 1

Shopping list — week 1

Everything you need for Monday August 3 through Sunday August 9. Amounts are for one person.

Meat, fish & eggs

  • 2 large chicken breasts (about 10 oz each)
  • 3 beef steaks (two about 8 oz, one about 10 oz)
  • 1 large salmon fillet (about 10 oz)
  • 6 oz shrimp, cooked weight (buy about 8 oz raw)
  • 4 slices deli turkey
  • 1 can tuna
  • 7 eggs

Dairy

  • 1 cup Greek yogurt
  • 6 string cheese sticks
  • 2 slices cheddar
  • 1 quart whole milk (4 cups)
  • 1 scoop whey protein powder

Fruit

  • 2 cups blueberries
  • 2½ cups strawberries
  • 2 bananas
  • 1 apple
  • 4 cups watermelon
  • 1 cup orange juice

Vegetables & salad

  • 4 green bell peppers
  • 1 onion
  • 2 carrots
  • 2 zucchini
  • 2 cups broccoli
  • 1½ cups cauliflower
  • 1 bunch asparagus
  • 1 bunch scallions
  • 1 small bag spinach
  • 1 tomato
  • 1 large head romaine lettuce (used on 4 days)
  • 1 head iceberg lettuce (used on 3 days)
  • 1 large bag arugula, about 5 oz (used on 5 days)
  • 1 potato (for baking)

Bread & grains

  • 1 box Wasa crispbreads (you will use 13)
  • 3 ciabatta rolls
  • 1 small loaf whole wheat bread (you will use 1 slice)
  • 1 whole wheat tortilla
  • 1 cup dry brown rice
  • 4 protein granola bars

Pantry & condiments

  • 1 small bag almonds (you will use 24)
  • 1 jar peanut butter (you will use 1 tbsp)
  • Ground flaxseed
  • 1 small jar green olives
  • Olive oil
  • Balsamic vinegar
  • Mustard
  • Mayonnaise
  • Ground cinnamon
  • Coffee
  • 1 can diet cola