Mediterranean Meal Plan for a Helper — Family of 4
Mediterranean cuisine for four — fresh, healthy, and full of flavour. This plan brings the sunshine of the Mediterranean to your family table with grilled meats, fresh salads, olive oil-based dishes, and aromatic herbs.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Fattoush Salad with Pita | Grilled Chicken with Tabbouleh and Rice | |
| Tuesday | Hummus with Vegetables | Lamb Kofta with Basmati Pilaf | |
| Wednesday | Lentil Soup | Grilled Salmon with Roasted Vegetables | |
| Thursday | Shakshuka | Chicken Shawarma with Rice and Salad | |
| Friday | Falafel Wraps | Grilled Kebabs with Tabbouleh | |
| Saturday | Grilled Halloumi Salad | Baked Fish with Lemon and Herbs | |
| Sunday | Labneh with Pita | Chicken Curry (Mediterranean spiced) with Rice |
Grocery List
Meat & Fish
- Chicken breasts (6)
- Lamb mince (500g)
- Salmon fillets (4)
- White fish fillets (4)
Vegetables
- Tomatoes (10)
- Cucumber (3)
- Red onion (3)
- Bell peppers (4)
- Aubergine (1)
- Zucchini (2)
- Lettuce (2)
- Lemons (5)
- Garlic (2 heads)
- Fresh parsley (3 bunches)
- Fresh mint (2 bunches)
Pantry
- Olive oil (500ml)
- Basmati rice (1.5kg)
- Pita bread (3 packs)
- Canned chickpeas (3 cans)
- Red lentils (500g)
- Tahini
- Cumin
- Sumac
- Wraps (8)
- Halloumi (250g)
Dairy & Eggs
- Eggs (12)
- Labneh or Greek yogurt
- Feta cheese (200g)
Cooking Tips for Helpers
- For 4 people, grill 4-6 chicken thighs or 4 breasts per main.
- Use extra virgin olive oil for dressing and regular olive oil for cooking.
- Fresh herbs are essential — dried will not give the same result.
- Make double batches of hummus and falafel — they keep well.
- Lemon juice and sumac add brightness — use generously.
Fresh Mediterranean meals for the whole family. This plan is healthy, flavourful, and gives your helper a fantastic new cuisine to master.