Mediterranean Meal Plan for a Helper — Couple
Mediterranean cuisine is perfect for couples — fresh, light, and full of flavour. This plan features perfectly portioned Mediterranean dishes for two, with an emphasis on grilled fish, fresh salads, and olive oil-based cooking.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Fattoush Salad | Grilled Salmon with Tabbouleh | |
| Tuesday | Hummus with Pita | Chicken Shawarma with Rice | |
| Wednesday | Lentil Soup | Grilled Halloumi with Salad | |
| Thursday | Shakshuka | Lamb Kofta with Basmati Pilaf | |
| Friday | Caesar Salad | Baked Fish with Lemon and Herbs | |
| Saturday | Falafel Wrap | Grilled Kebabs with Salad | |
| Sunday | Labneh with Pita | Grilled Chicken with Roasted Vegetables |
Grocery List
Meat & Fish
- Chicken breasts (3)
- Lamb mince (250g)
- Salmon fillets (2)
- White fish fillets (2)
Vegetables
- Tomatoes (6)
- Cucumber (2)
- Red onion (2)
- Bell peppers (2)
- Lettuce (1)
- Lemons (3)
- Garlic
- Fresh parsley (2 bunches)
- Fresh mint
Pantry
- Olive oil (250ml)
- Basmati rice (500g)
- Pita bread (1 pack)
- Canned chickpeas (1 can)
- Red lentils (300g)
- Tahini
- Cumin
- Sumac
- Wraps (4)
- Halloumi (200g)
Dairy & Eggs
- Eggs (6)
- Labneh or Greek yogurt
- Feta (100g)
Cooking Tips for Helpers
- Mediterranean portions for two are naturally small — this is a light, healthy cuisine.
- Use extra virgin olive oil for dressing and finishing.
- Half a can of chickpeas is enough for hummus for two — save the rest.
- Fresh herbs are non-negotiable in Mediterranean cooking.
A week of fresh, vibrant Mediterranean meals perfectly portioned for two. Healthy, delicious, and a wonderful cuisine for your helper to learn.