Plan my week to lose weight without obsessing over every calorie

You have tried the apps that make you weigh a banana and it never lasts. This builds a weekly plan for gradual, sustainable weight loss that does not demand obsessive tracking, working to a modest deficit, your dietary needs, budget and weeknight time. Losing weight at a pace you can actually keep, minus the spreadsheet.

Create a weekly meal plan that supports gradual, sustainable weight loss without requiring me to track every calorie obsessively.

Household: {HOUSEHOLD_SIZE}
Approximate daily calorie target: {CALORIE_TARGET} (or leave blank and suggest a modest deficit)
Dietary preferences or restrictions: {DIETARY_CONSTRAINTS}
Weekly budget: {FOOD_BUDGET}
Cooking skill level: {SKILL_LEVEL}
Weeknight time available: {WEEKNIGHT_TIME}
Any foods I find especially filling or satisfying: {SATISFYING_FOODS}

For each day provide breakfast, lunch, dinner, and one snack. Show approximate calories per meal. Focus on volume, protein, and fibre to manage hunger naturally. Flag meals that are especially low-effort for low-energy days. No meal should feel like punishment. Include a shopping list.