Weekly Meal Plan – Mediterranean

📅 Full weekly plan

Day	Lunch	Dinner
Monday	Salade Niçoise Salade niçoise is the summer plate of Nice on the French Riviera — garden vegetables, hard-boiled eggs, oil-packed tuna and anchovies bound by Provençal olive oil.	Spaghetti Carbonara Spaghetti Carbonara is a Roman classic built on just five ingredients: pasta, guanciale, eggs, Pecorino Romano, and black pepper.
Tuesday	Lasagne alla Bolognese Lasagne alla Bolognese demands hours and rewards every one — slow-cooked beef and pork ragù, creamy béchamel, fresh egg pasta sheets and a snowdrift of Parmigiano on top.	Gazpacho Gazpacho is the signature cold soup of Andalusia in southern Spain, born in the sun-scorched farmhouses of the Guadalquivir valley where field…
Wednesday	Osso Buco alla Milanese Osso buco alla milanese is veal shank with marrow that melts in white wine, beef stock and vegetables over two hours, finished with gremolata — lemon zest, garlic and fresh parsley.	Pasta e fagioli Pasta e fagioli — pasta and beans — is one of Italy's most enduring peasant dishes, rooted in the cucina povera tradition of making a satisfying meal…
Thursday	Cacio e Pepe Cacio e Pepe is four ingredients and one perfect technique — spaghetti, finely grated Pecorino Romano, freshly ground pepper and starchy pasta water…	Sheftalia Sheftalia are Cyprus's national sausages — a mixture of minced pork and lamb with onion, parsley, and spices, wrapped in caul fat and grilled over charcoal.
Friday	Lasagna Lasagne alla bolognese is the queen of Emilia-Romagna's Sunday tables — broad sheets of egg pasta layered with slow-cooked ragù, silky béchamel and…	Cassoulet Cassoulet — named after the cassole, the clay pot in which it cooks — is the emblem of Languedoc's rustic cuisine: a slow-cooked white bean and meat…
Saturday	Caprese Salad Insalata Caprese was created on the island of Capri in the 1920s — at the Hotel Quisisana, in some tellings — as a tribute to the Italian flag, with…	Chicken Fricassée Fricassée (from the French verb meaning to cook in pieces) is a classic French technique for chicken: pieces are gently gilded in butter without…
Sunday	Greek Salad Horiatiki — literally 'village salad' — is the soul of the Greek summer table: tomatoes warmed by the sun, cucumber straight from the garden, a slab…	Paella Paella has its roots in the rice fields around Valencia's Albufera lagoon, where farmworkers cooked Sunday meals over open fires fed by orange wood —…