🍋 Weekly meal plan

Summer Light – Fresh & Bright

Vibrant salads, cold soups, grilled fish and meals that don't ask for hours in the kitchen. Gazpacho, ceviche, Greek salad — summer on a plate.

2 people 7 days ~€34–44 / week 129 ingredients
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📅 Full weekly plan

Day Lunch Dinner
Monday
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…
Grilled Sea Bream Grilled sea bream is the soul of Mediterranean tavernas from Greece to Cyprus and the islands of southern Italy — a whole white-fleshed fish, simply…
Tuesday
Gravlax Gravlax is a Scandinavian method of curing raw salmon with salt, sugar, and dill.
Vietnamese Spring Rolls Gỏi cuốn — literally 'rolled salad' — comes from southern Vietnam, where the heat calls for cool, fresh food rather than fried street snacks.
Wednesday
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…
Tripe Soup Ciorbă de burtă is a defining fixture of Romanian Sunday tables, rooted in the kitchens of Muntenia and Oltenia.
Thursday
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.
Borscht Borscht is the great soup of the Slavic east, a dish so deeply embedded in both Russian and Ukrainian culture that its origins predate the national…
Friday
Sea Bass Provençal Loup de mer à la provençale weds the Mediterranean sea bass to the vocabulary of Provence — cherry tomatoes, black olives, capers, garlic, herbs from the garrigue.
Ratatouille Ratatouille is the essence of Provençal summer cooking, born in the market kitchens of Nice and the Var, where farmers had an abundance of…
Saturday
Sushi Modern sushi was perfected in 18th-century Edo — present-day Tokyo — where speed and precision were the craft, and the rice was the art, not the fish.
Souvlaki Souvlaki — skewered meat grilled over charcoal — is the cornerstone of Athenian street food, traced back to ancient Greece where the souvla (the…
Sunday
Gazpacho Gazpacho is the signature cold soup of Andalusia in southern Spain, born in the sun-scorched farmhouses of the Guadalquivir valley where field…
Dhal Dhal is the daily bread of the Indian subcontinent — eaten every single day in millions of homes from Punjab to Tamil Nadu, from the street-food…

🛒 Complete shopping list

129 ingredients

All ingredients for the week, sorted alphabetically. Estimated ~€34–44 for 2 people.

Vegetables & herbs

  • Aubergine300 g
  • Avocado
  • Bell peppers200 g
  • Black niçoise olives
  • Cabbage300 g
  • Capers
  • Carrots200 g
  • Celeriac1
  • Courgette400 g
  • Cucumber200 g
  • Fresh chillies
  • Fresh coriander
  • Fresh dill50 g
  • Fresh mint
  • Fresh rosemary1
  • Fresh thyme
  • Garlic
  • Green beans200 g
  • Green pepper
  • Juice of 1 lemon
  • Juice of 2 lemons75 ml
  • Kalamata olives100 g
  • Lemons
  • Lettuce leaves
  • Niçoise olives
  • Onion4 large
  • Parsley root
  • Potatoes600 g
  • Red onion
  • Tomatoes1.6 kg

Meat & fish

  • Anchovies
  • Pork belly200 g
  • Pork shoulder700 g
  • Prawns200 g
  • Pre-cleaned beef tripe800 g
  • Salmon600 g
  • Sashimi-grade salmon fillet200 g
  • Sea bass fillets200 g
  • Tinned tuna in oil200 g
  • Whole chicken1.5 kg

Dairy & eggs

  • Block feta200 g
  • Coconut milk400 ml
  • Eggs6 large
  • Full-fat sour cream300 ml
  • Hard-boiled eggs
  • Sour cream and

Dry goods

  • Japanese short-grain sushi rice2
  • Long-grain rice150 g
  • Red lentils300 g
  • Rice paper wrappers
  • Rice vermicelli100 g

Sauces & oils

  • Beef stock2
  • Hoisin sauce
  • Red wine25 ml
  • Tomato paste25 ml
  • White wine50 ml

Bakery

  • White bread100 g

Miscellaneous

  • ½ cups water
  • Aquavit25 ml
  • Beetroot500 g
  • Lovage leaves
  • Nori sheets
  • Sea bream500 g
  • Wasabi
  • Wine vinegar

Pantry staples

  • Apple cider vinegar
  • Bay leaves
  • Black pepper
  • Cumin
  • Dill and parsley
  • Dried oregano
  • Garam masala
  • Ghee
  • Herbes de provence
  • Neutral oil
  • Olive oil
  • Rice vinegar
  • Salt
  • Soy sauce
  • Sugar
  • Turmeric
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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