Being as rational as possible with my health.

Acai berries, appetite suppressants & vitamin suppliments... Oh my!

OK Reddit, I need to get my life in shape. I have stopped smoking tobacco, started a healthier sleep cycle (7 hours per night!) and I'd really like to focus on my eating habits now.

Knowing myself, I think the best way forward would be to create a black & white Spock-like rational plan as I'm more likely to follow a scheduled timetable than simply to "make healthier choices every day"

Monday>Breakfast>20 g Oat cereal, 150ml of milk

Monday>Lunch> xx grams of Tuna sandwich on wholemeal bread

etc.

As part of a healthier lifestyle I intend to design a meal plan which is as complete as it can possibly be and keeps my weekly groceries reasonably priced.

This plan is primarily to make sure that I'm hitting all of the recommended targets I should be. It would be a bonus if I lost a few pounds, although the ultimate goal of this plan is to improve general quality of life rather than dieting simply to lose weight.

There is a lot of confusing woo out there regarding dieticians/nutritionists and this entire field of science. Any authoritative skeptical leads?

I trust Richard Wiseman's tips on psychology, Dale Carnegie's ideas on communication and David Allen's literature on productivity. These guys provide a "lifehack" style system of problem-solving and I'm looking to create something similar to make sure I'm reaching my daily/weekly dietary requirements. (as an aside, if anybody knows of similarly trustworthy "self help" authors then please let me know)

Ideally, I'd like the hard figures of what my body needs each week. I will then use this information so that I can somehow reverse-engineer what ingredients I need to create recipes which cater to my body's needs.

So here's the task: To plan everything I eat for the next 6 months (trial). This plan will be based on scientific evidence rather than the latest fad diet tips. This plan will work backwards: creating a shopping list based on science's consensus of the body's requirements. Is there such a thing as the "perfectly complete" meal plan? Why hasn't this been done before? Is it even a possible goal? Is there any tech to help me with this? (apps etc)

Thanks for your time everyone.