To make meal plans is very labour intensive, creating something that will have foods you like that also covers all these key nutrients with the correct portions and the right amount of macros.

The quickest app I have found to speed this up is one called Eat This Much .com

Literally at the press of a button you can create an entire week of balanced meals, with shopping lists, and if there is anything that you do not want/like, it is merely a click of a button to refresh with a new meal.

Check it out, it is a game changer if you do not have the time to spend on working out what you should be eating.

It even has a mediterranean meal maker function.