🫒 Weekly meal plan

Mediterranean

A week inspired by Italian, Greek, French, Spanish and Moroccan cuisines. Fresh ingredients, olive oil and authentic Mediterranean flavours.

2 people 7 days ~€40–55 / week 120 ingredients
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📅 Full weekly plan

Day Lunch Dinner
Monday
Bouillabaisse Bouillabaisse was originally the Marseille fishermen's stew of unsellable rockfish: they would simmer them whole with water, olive oil, Provençal…
Gyros Gyros is the parent of shawarma — pork or chicken roasted for hours on a vertical rotisserie, sliced into pita with tzatziki, red onion, tomato and French fries.
Tuesday
Croque Monsieur Croque monsieur appeared on Parisian café menus around 1910, a quick and filling lunch — toasted bread, ham and melted emmental or gruyère on top.
Pastitsio Pastitsio is the Greek lasagne — long bucatini baked with cinnamon-and-clove-spiced beef ragù, crowned with a thick layer of creamy béchamel and grated kefalotyri.
Wednesday
Quiche Lorraine Quiche Lorraine originates from the historic region of Lorraine in northeastern France, where the tradition of baking open pastry tarts with cream…
Gazpacho Gazpacho is the signature cold soup of Andalusia in southern Spain, born in the sun-scorched farmhouses of the Guadalquivir valley where field…
Thursday
Crêpes Crêpes sucrées are the French form of thin pan-poured batter — the sweet wheat-flour, egg and milk version that spread from Brittany across France in the 19th century.
Dolmades Dolmades are vine leaves wrapped around rice fragrant with dill, mint and pine nuts, gently poached in olive oil and lemon juice.
Friday
Tarte Tatin Tarte Tatin appeared at the Hôtel Tatin in Lamotte-Beuvron, in the Sologne, in the 1880s, and was codified in 1898.
Galaktoboureko Galaktoboureko is Greece's dessert — fine semolina custard wrapped in crackling phyllo, drowned in honey syrup scented with orange peel.
Saturday
Spaghetti Carbonara Spaghetti Carbonara is a Roman classic built on just five ingredients: pasta, guanciale, eggs, Pecorino Romano, and black pepper.
Chicken Tagine Tagine takes its name from the conical earthenware vessel in which it is cooked — a design that has remained essentially unchanged across centuries…
Sunday
Avgolemono Avgolemono is Greece's golden-yellow soup — chicken or rice broth thickened with an emulsion of eggs and lemon juice, scented with citrus zest and…
Pizza Margherita Pizza Margherita was born in Naples in 1889, when baker Raffaele Esposito dedicated a pie to Queen Margherita in Italy's tricolour: red San Marzano…

🛒 Complete shopping list

120 ingredients

All ingredients for the week, sorted alphabetically. Estimated ~€40–55 for 2 people.

Vegetables & herbs

  • Bell peppers200 g
  • Bunch flat-leaf parsley1 small
  • Carrots
  • Cucumber200 g
  • Fresh dill
  • Fresh mint
  • Fresh parsley
  • Garlic
  • Greek olive oil25 ml
  • Green moroccan olives150 g
  • Lemon juice100 ml
  • Lemon zest
  • Onion400 g
  • Preserved lemons75 g
  • Spring onions
  • Tomatoes900 g

Meat & fish

  • Bacon200 g
  • Beef mince600 g
  • Chicken thighs1.2 kg
  • Guanciale200 g
  • Pork shoulder1 kg
  • Whole chicken1.5 kg

Dairy & eggs

  • Cream300 ml
  • Crème fraîche200 ml
  • Egg yolks4 large
  • Eggs14 large
  • Fior di latte mozzarella per pizza100 g
  • Gruyère250 g
  • Kefalotyri100 g
  • Milk1.5 L
  • Parmesan50 g
  • Pecorino75 g

Dry goods

  • Fine semolina150 g
  • Long-grain rice350 g
  • Pastitsio noodles500 g
  • Semolina
  • Spaghetti400 g

Sauces & oils

  • Canned tomatoes400 g
  • Dijon mustard
  • Red wine200 ml
  • Tomato paste25 ml

Bakery

  • Day-old baguette and rouille15
  • Khobz flatbread
  • Phyllo pastry500 g
  • Round of puff pastry
  • Shortcrust pastry200 g
  • Soft greek pitas4 large
  • White bread100 g

Miscellaneous

  • 00 flour500 g
  • Dark rum
  • Firm mediterranean fish in chunks1.2 kg
  • Firm tart apples
  • Fleur de sel
  • Jambon de paris4
  • Optional but traditional
  • Plain flour and 300 ml25 g
  • Preserved grape leaves1
  • Small mediterranean rockfish800 g
  • Thick slices of pain de mie
  • Tzatziki200 ml
  • Vanilla extract
  • White granulated sugar200 g

Pantry staples

  • Bay leaves
  • Black pepper
  • Bouquet garni
  • Butter
  • Cinnamon stick
  • Cumin
  • Dried oregano
  • Flour
  • Nutmeg
  • Olive oil
  • Paprika
  • Saffron
  • Salt
  • Sugar

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Why plan meals in advance?

  • Reduce food waste by up to 30%
  • Save time and money — one shopping trip
  • Eat healthier
  • Eliminate the daily "what should I cook?" stress