Mediterranean Meal Plan for a Helper — Family of 3
Mediterranean cuisine for a family of three — fresh, vibrant, and perfectly portioned. This plan features the best of Mediterranean cooking scaled down for a smaller family, with no waste and plenty of flavour.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Hummus with Vegetables and Pita | Grilled Salmon with Tabbouleh | |
| Tuesday | Fattoush Salad | Chicken Shawarma with Rice | |
| Wednesday | Lentil Soup | Grilled Halloumi with Salad | |
| Thursday | Shakshuka | Lamb Kofta with Basmati Pilaf | |
| Friday | Falafel with Pita | Baked Fish with Roasted Vegetables | |
| Saturday | Caesar Salad | Grilled Chicken with Tabbouleh | |
| Sunday | Labneh with Pita | Grilled Kebabs with Salad and Rice |
Grocery List
Meat & Fish
- Chicken breasts (4)
- Lamb mince (300g)
- Salmon fillets (3)
- White fish fillets (3)
Vegetables
- Tomatoes (8)
- Cucumber (2)
- Red onion (2)
- Bell peppers (3)
- Lettuce (1)
- Lemons (3)
- Garlic
- Fresh parsley (2 bunches)
- Fresh mint
Pantry
- Olive oil (350ml)
- Basmati rice (750g)
- Pita bread (2 packs)
- Canned chickpeas (2 cans)
- Red lentils (300g)
- Tahini
- Cumin
- Sumac
- Halloumi (200g)
Dairy & Eggs
- Eggs (9)
- Labneh or Greek yogurt
- Feta (100g)
- Romaine lettuce
Cooking Tips for Helpers
- For 3 people, use 3 chicken breasts or fish fillets per main.
- Half a can of chickpeas makes enough hummus for three — save the rest for falafel.
- Fresh herbs are essential — buy smaller bunches to avoid waste.
- Grill meats on high heat for good char — Mediterranean cooking loves charred flavours.
Vibrant Mediterranean meals for three. Healthy, flavourful, and perfectly portioned for a smaller family.