Example Meal Plan
Mediterranean Heart-Healthy
For those focused on long-term cardiovascular wellness and longevity
Calories/Day2,000 cal/day
Protein82g
Carbs230g
Fat78g (mostly unsaturated)
Avg Prep Time30–45 min avg
Weekly Grocery Cost$90–$105/week
Your Week at a Glance
Full 7-day schedule — breakfast, lunch, dinner & snack.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Greek yogurt with raw honey, crushed walnuts & pomegranate arils | Whole-wheat pita with red pepper hummus, roasted eggplant & feta | Grilled branzino with herbed couscous, kalamata olives & lemon | Fresh figs with balsamic drizzle & ricotta |
| Tuesday | Olive oil–fried eggs on sourdough with sliced heirloom tomatoes | Fattoush salad with grilled halloumi, sumac & pomegranate dressing | Chicken souvlaki skewers with tzatziki, warm pita & tabbouleh | Mixed olives & roasted almonds |
| Wednesday | Overnight muesli with orange zest, hazelnut milk & dried cherries | Spiced red lentil & roasted pepper soup with olive oil crostini | Baked sea bass with lemon-caper sauce & wilted Swiss chard | Sliced cantaloupe with fresh mint |
| Thursday | Shakshuka — eggs poached in spiced tomato & pepper sauce with warm pita | Classic tuna niçoise with haricot verts, olives, capers & soft-boiled eggs | Rosemary lamb loin chops with roasted eggplant, bulgur & herbed yogurt | Hummus with watermelon radish & pita chips |
| Friday | Savory feta & herb omelette with slow-roasted tomatoes & olive tapenade | Roasted beet & arugula salad with goat cheese, candied walnuts & orange vinaigrette | Whole roasted herb chicken with preserved lemon & white beans | Medjool dates stuffed with goat cheese & pistachios |
| Saturday | Greek-style avocado toast with capers, red onion & oregano on sourdough | Seafood minestrone — mussels, prawns, fennel & cannellini in tomato broth | Grilled whole mackerel with chermoula, smashed potatoes & aioli | Watermelon wedges with mint & sea salt |
| Sunday | Orange blossom French toast with honeycomb & sliced strawberries | Mezze platter — dolmas, tzatziki, warm pita, olive tapenade & falafel | Slow-roasted lamb shoulder with orzo pilaf & gremolata | Dark chocolate (70%+) with pistachios & dried apricots |
Auto-Generated Grocery List
Organised by aisle — print or send straight to your phone.
Proteins & Seafood
- Chicken breast or thighs (1½ lbs, for souvlaki)
- Whole chicken (4 lbs, for Sunday roast)
- Lamb loin chops (2, ~8 oz each)
- Lamb shoulder, bone-in (2 lbs)
- Branzino or sea bass (2 whole, ~1 lb each)
- Whole mackerel (2, or sub sardines)
- Mussels (1 lb)
- Large prawns (½ lb)
- Canned tuna in olive oil (2 cans)
- Eggs, large (1 dozen)
Dairy
- Greek yogurt (32 oz)
- Feta cheese (6 oz)
- Halloumi (8 oz block)
- Goat cheese (4 oz)
- Ricotta (small container)
Produce
- Arugula (4 oz)
- Swiss chard or baby spinach (1 bunch)
- Eggplant (2 medium)
- Cherry & heirloom tomatoes (mixed)
- Fennel (1 bulb)
- Watermelon radish (2)
- Beets (3 medium)
- Cantaloupe (½ small)
- Watermelon (small wedge)
- Strawberries (1 pint)
- Oranges (3)
- Pomegranate (1)
- Fresh figs (4)
- Medjool dates (6)
- Lemons (6)
- Garlic (2 heads)
- Red onion (2)
- Avocados (2)
- Cucumber (2)
- Fresh herbs: parsley, mint, dill, rosemary, thyme, oregano
Grains & Legumes
- Sourdough bread (1 loaf)
- Whole-wheat pita (2 packs)
- Pita chips, whole-wheat
- Couscous (1 lb)
- Bulgur wheat (1 lb)
- Orzo pasta (1 lb)
- Cannellini beans (2 cans)
- White beans (1 can)
- Red lentils (½ lb)
- Chickpeas (2 cans)
- Dolmas / stuffed grape leaves (1 jar)
Oils, Condiments & Pantry
- Extra-virgin olive oil (good quality, 500 ml bottle)
- Kalamata olives (1 jar)
- Olive tapenade (1 jar)
- Capers (1 jar)
- Roasted red pepper hummus or chickpeas for homemade
- Tzatziki (1 container)
- Preserved lemons (1 jar)
- Raw honey & orange blossom water
- Pomegranate molasses
- Hazelnuts & walnuts & pistachios
- Sumac, za'atar, cumin, smoked paprika, cinnamon
- Balsamic vinegar
- Dark chocolate (70%+) (1 bar)
- Dried apricots & dried cherries
Start Your Personalised Plan
Like what you see?
Yours is even better.
This is an example of what Culinr creates. Your weekly plan will be tailored to your specific tastes, dietary needs, and schedule — including a grocery list generated for exactly what you need.