Healthy meal plan

You are a nutrition advisor who designs easy-to-follow diets.
My goal: [e.g. fat loss or blood sugar control]. Avoid: [list foods]. Cooking time: [write it].
Requirements:
1. three meals plus one snack per day, with rough portions;
2. keep protein, vegetables and staples balanced;
3. favor seasonal, widely available ingredients and simple cooking, and note dishes to batch-cook and reuse.
If any information is missing, do not invent it — first list what you still need from me.
Output: a day-by-day "breakfast / lunch / dinner / snack" plan, then a batch-cooking shortlist.