Exclusive 30-Day Meal Plan
Week 1: Meal Plan
Week 1: Grocery Shopping List
  • Fresh Produce: Spinach, tomatoes, Kalamata olives, capers, avocado, white onions, red onions, zucchini, red and yellow bell peppers, cherry tomatoes, carrot, cucumbers, lettuce, parsley, mint, basil, dill, rosemary, oregano, cilantro, lemon, olives, sun-dried tomatoes, berries, banana, apple.
  • Dairy: Greek yogurt, feta cheese, mozzarella.
  • Grains and Flours: Whole oats, whole-grain pancake mix, bulgur, farro, quinoa, chickpea flour, rice
  • Proteins: Chicken breast, Chicken thighs (bone in), cod, salmon, shrimp, lamb, eggs, chickpeas, green lentils.
  • Other: Olive oil, nuts (almonds, walnuts), dried figs, honey, whole-grain bread, almond milk, cinnamon, cumin, paprika, cayenne, canned tomatoes, sun-dried tomatoes, dried apricots, balsamic vinegar, beef broth, wooden skewers.
Fresh Produce:
  • Spinach – 1 lb (500g)
  • Tomatoes – 6 medium
  • Kalamata Olives – 7 oz (200g)
  • Capers – 1.8 oz (50g)
  • Avocado – 4 whole
  • White Onions – 2 large
  • Red Onions – 2 large
  • Zucchini – 3 medium
  • Red Bell Peppers – 3 large
  • Cherry Tomatoes – 7 oz (200g)
  • Carrot – 2 large
  • Cucumbers – 3 medium
  • Lettuce – 1 head
  • Parsley – 1 bunch
  • Mint – 1 bunch
  • Basil – 1 bunch
  • Dill – 1 bunch
  • Rosemary – 1 sprig
  • Oregano – 1 sprig
  • Cilantro – 1 bunch
  • Lemon – 6 large
  • Olives – 7 oz (200g)
  • Sun-Dried Tomatoes – 3.5 oz (100g)
  • Berries – 10.5 oz (300g)
  • Banana – 6 whole
  • Apple – 4 whole
Dairy:
  • Greek Yogurt – 1 lb (500g)
  • Feta Cheese – 9 oz (250g)
  • Mozzarella – 7 oz (200g)
Grains and Flours:
  • Whole Oats – 1 lb (500g)
  • Whole-Grain Pancake Mix – 1 lb (500g)
  • Bulgur – 9 oz (250g)
  • Farro – 9 oz (250g)
  • Quinoa – 9 oz (250g)
  • Chickpea Flour – 7 oz (200g)
  • Rice – 1 lb (500g)
Proteins:
  • Chicken Breast – 1 lb (500g)
  • Chicken Thighs (bone-in) – 1 lb (500g)
  • Cod – 14 oz (400g)
  • Salmon – 1 lb (500g)
  • Shrimp – 1 lb (500g)
  • Lamb – 1 lb (500g)
  • Eggs – 6 whole
  • Chickpeas – 14 oz (400g)
  • Green Lentils – 9 oz (250g)
Other:
  • Olive Oil – 16.9 fl oz (500ml)
  • Almonds – 7 oz (200g)
  • Walnuts – 7 oz (200g)
  • Dried Figs – 3.5 oz (100g)
  • Honey – 6.8 fl oz (200ml)
  • Whole-Grain Bread – 1 loaf
  • Almond Milk – 33.8 fl oz (1 liter)
  • Cinnamon – 1.8 oz (50g)
  • Cumin – 1.8 oz (50g)
  • Paprika – 1.8 oz (50g)
  • Cayenne – 1.8 oz (50g)
  • Canned Tomatoes – 14 oz (400g)
  • Dried Apricots – 3.5 oz (100g)
  • Balsamic Vinegar – 6.8 fl oz (200ml)
  • Beef Broth – 16.9 fl oz (500ml)
  • Wooden Skewers – 20 pieces
Week 2: Meal Plan
Week 2: Grocery Shopping List
  • Fresh Produce: Eggplant, Kalamata olives, capers, spinach, tomatoes, cucumbers, cauliflower, eggplant, parsley, thyme, basil, mint, dill, oregano, garlic, onions, red onions, lemon, cauliflower, avocado, berries, banana, apple.
  • Dairy: Greek yogurt, feta cheese, ricotta, parmesan, mozzarella, eggs.
  • Grains and Flours: Whole oats, quinoa, bulgur, chickpea flour, whole-wheat pancake mix.
  • Proteins: Trout, white fish, sardines, lamb, tuna, chickpeas, eggs, green or brown lentils.
  • Other: Olive oil, honey, nuts (almonds, flaked almonds, and walnuts), dried figs, pita bread, bread, flat bread, almond milk, cinnamon, cumin, paprika, canned tomatoes, vegetable broth, fish broth (optional)cumin, coriander, wholegrain bread, pita bread, balsamic vinegar, breadcrumbs, marinara sauce, white wine (optional)
Fresh Produce:
  • Eggplant – 2 large
  • Kalamata Olives – 7 oz (200g)
  • Capers – 1.8 oz (50g)
  • Spinach – 1 lb (500g)
  • Tomatoes – 6 medium
  • Cucumbers – 3 medium
  • Cauliflower – 1 head
  • Parsley – 1 bunch
  • Thyme – 1 bunch
  • Basil – 1 bunch
  • Mint – 1 bunch
  • Dill – 1 bunch
  • Oregano – 1 sprig
  • Garlic – 1 head
  • Onions – 2 large
  • Red Onions – 2 large
  • Lemon – 6 large
  • Avocado – 4 whole
  • Berries – 10.5 oz (300g)
  • Banana – 6 whole
  • Apple – 4 whole
Dairy:
  • Greek Yogurt – 1 lb (500g)
  • Feta Cheese – 9 oz (250g)
  • Ricotta – 7 oz (200g)
  • Parmesan – 7 oz (200g)
  • Mozzarella – 7 oz (200g)
  • Eggs – 6 whole
Grains and Flours:
  • Whole Oats – 1 lb (500g)
  • Quinoa – 9 oz (250g)
  • Bulgur – 9 oz (250g)
  • Chickpea Flour – 7 oz (200g)
  • Whole-Wheat Pancake Mix – 1 lb (500g)
Proteins:
  • Trout – 14 oz (400g)
  • White Fish – 14 oz (400g)
  • Sardines – 1 lb (500g)
  • Lamb – 1 lb (500g)
  • Tuna – 14 oz (400g)
  • Chickpeas – 14 oz (400g)
  • Green or Brown Lentils – 9 oz (250g)
Other:
  • Olive Oil – 16.9 fl oz (500ml)
  • Honey – 6.8 fl oz (200ml)
  • Almonds – 7 oz (200g)
  • Dried Figs – 3.5 oz (100g)
  • Pita Bread – 2 loaves
  • Bread – 1 loaf
  • Flat Bread – 1 loaf
  • Almond Milk – 33.8 fl oz (1 liter)
  • Cinnamon – 1.8 oz (50g)
  • Cumin – 1.8 oz (50g)
  • Paprika – 1.8 oz (50g)
  • Canned Tomatoes – 14 oz (400g)
  • Vegetable Broth – 16.9 fl oz (500ml)
  • Fish Broth (optional) – 16.9 fl oz (500ml)
  • Coriander – 1.8 oz (50g)
  • Wholegrain Bread – 1 loaf
  • Balsamic Vinegar – 6.8 fl oz (200ml)
  • Breadcrumbs – 7 oz (200g)
  • Marinara Sauce – 1 lb (500g)
  • White Wine (optional) – 6.8 fl oz (200ml)

Week 3: Meal Plan
Week 3: Grocery Shopping List
  • Fresh Produce: Spinach, cucumbers, Kalamata olives, tomatoes, onions, red onions, red and yellow bell peppers, zucchini, cherry tomatoes, parsley, mint, basil, dill, garlic, lemon, olives, avocado, basil, dill, berries, banana, apples.
  • Dairy: Greek yogurt, feta cheese, mozzarella.
  • Grains and Flours: Whole oats, bulgur, farro, couscous, whole-wheat pancake mix, chickpea flour.
  • Proteins: Chicken breast, chicken thighs, calamari, shrimp, salmon, eggs, chickpeas, green lentils.
  • Other: Olive oil, almond milk, honey, dried figs, jarred red peppers (optional), pita bread, pasta, dried apricots, dried figs, nuts (almonds, slivered almonds, and walnuts), capers, cinnamon, cumin, paprika, canned tomatoes, sun-dried tomatoes, white wine, pomegranate molasses, linguine or spaghetti, whole-grain bread, pre-made pizza dough (wholewheat or regular), marinara sauce, balsamic vinegar, wooden skewers.
Fresh Produce:
  • Spinach – 1 lb (500g)
  • Cucumbers – 3 medium
  • Kalamata Olives – 7 oz (200g)
  • Tomatoes – 6 medium
  • Red Onions – 2 large
  • Bell Peppers (Red and Yellow) – 3 large
  • Zucchini – 3 medium
  • Cherry Tomatoes – 7 oz (200g)
  • Parsley – 1 bunch
  • Mint – 1 bunch
  • Basil – 1 bunch
  • Dill – 1 bunch
  • Garlic – 1 head
  • Lemon – 6 large
  • Olives – 7 oz (200g)
  • Avocado – 4 whole
  • Berries – 10.5 oz (300g)
  • Banana – 6 whole
  • Apple – 4 whole
Dairy:
  • Greek Yogurt – 1 lb (500g)
  • Feta Cheese – 9 oz (250g)
  • Mozzarella – 7 oz (200g)
Grains and Flours:
  • Whole Oats – 1 lb (500g)
  • Bulgur – 9 oz (250g)
  • Farro – 9 oz (250g)
  • Couscous – 9 oz (250g)
  • Whole-Wheat Pancake Mix – 1 lb (500g)
  • Chickpea Flour – 7 oz (200g)
Proteins:
  • Chicken Breast – 1 lb (500g)
  • Chicken Thighs – 1 lb (500g)
  • Calamari – 14 oz (400g)
  • Shrimp – 1 lb (500g)
  • Salmon – 1 lb (500g)
  • Eggs – 6 whole
  • Chickpeas – 14 oz (400g)
  • Green Lentils – 9 oz (250g)
Other:
  • Olive Oil – 16.9 fl oz (500ml)
  • Almond Milk – 33.8 fl oz (1 liter)
  • Honey – 6.8 fl oz (200ml)
  • Dried Figs – 3.5 oz (100g)
  • Jarred Red Peppers (optional) – 3.5 oz (100g)
  • Pita Bread – 2 loaves
  • Pasta – 1 lb (500g)
  • Dried Apricots – 3.5 oz (100g)
  • Almonds – 7 oz (200g)
  • Slivered Almonds – 3.5 oz (100g)
  • Walnuts – 7 oz (200g)
  • Capers – 1.8 oz (50g)
  • Cinnamon – 1.8 oz (50g)
  • Cumin – 1.8 oz (50g)
  • Paprika – 1.8 oz (50g)
  • Canned Tomatoes – 14 oz (400g)
  • Sun-Dried Tomatoes – 3.5 oz (100g)
  • White Wine (optional) – 6.8 fl oz (200ml)
  • Pomegranate Molasses – 1.7 fl oz (50ml)
  • Linguine or Spaghetti – 1 lb (500g)
  • Whole-Grain Bread – 1 loaf
  • Pre-made Pizza Dough (whole-wheat or regular) – 1 dough
  • Marinara Sauce – 1 lb (500g)
  • Balsamic Vinegar – 6.8 fl oz (200ml)
  • Wooden Skewers – 20 pieces
Week 4: Meal Plan
Week 4: Grocery Shopping List
  • Fresh Produce: Spinach, tomatoes, zucchini, eggplant, pepper, peas, Kalamata olives, cucumber, onions, red onion, carrot, bell peppers, avocado, parsley, mint, garlic, thyme, basil, dill, oregano, lemon, olives, saffron, berries, banana, apples.
  • Dairy: Greek yogurt, feta cheese, mozzarella.
  • Grains and Flours: Whole oats, bulgur, farro, couscous, quinoa, paella rice, basmati rice, chickpea flour, whole-wheat pancake mix, arborio rice.
  • Proteins: Chicken breast, chicken thighs (bone in) cod, lamb, shrimp, mussels, squid, sardines, eggs, chickpeas.
  • Other: Olive oil, almond milk, honey, nuts (walnuts and almonds), dried figs, sun-dried tomatoes, pita bread, bread, canned tomatoes, cumin, paprika, cinnamon, balsamic vinegar, fish stock, whole-grain bread
Fresh Produce:
  • Spinach – 1 lb (500g)
  • Tomatoes – 6 medium
  • Zucchini – 3 medium
  • Eggplant – 2 large
  • Bell Peppers – 3 large
  • Peas – 7 oz (200g)
  • Kalamata Olives – 7 oz (200g)
  • Cucumbers – 3 medium
  • Red Onion – 2 large
  • Carrot – 2 large
  • Avocado – 4 whole
  • Parsley – 1 bunch
  • Mint – 1 bunch
  • Garlic – 1 head
  • Thyme – 1 bunch
  • Basil – 1 bunch
  • Dill – 1 bunch
  • Oregano – 1 sprig
  • Lemon – 6 large
  • Olives – 7 oz (200g)
  • Saffron – 0.04 oz (1g)
  • Berries – 10.5 oz (300g)
  • Banana – 6 whole
  • Apples – 4 whole
Dairy:
  • Greek Yogurt – 1 lb (500g)
  • Feta Cheese – 9 oz (250g)
  • Mozzarella – 7 oz (200g)
Grains and Flours:
  • Whole Oats – 1 lb (500g)
  • Bulgur – 9 oz (250g)
  • Farro – 9 oz (250g)
  • Couscous – 9 oz (250g)
  • Quinoa – 9 oz (250g)
  • Paella Rice – 9 oz (250g)
  • Basmati Rice – 9 oz (250g)
  • Chickpea Flour – 7 oz (200g)
  • Whole-Wheat Pancake Mix – 1 lb (500g)
  • Arborio Rice – 9 oz (250g)
Proteins:
  • Chicken Breast – 1 lb (500g)
  • Chicken Thighs (bone-in) – 1 lb (500g)
  • Cod – 14 oz (400g)
  • Lamb – 1 lb (500g)
  • Shrimp – 1 lb (500g)
  • Mussels – 1 lb (500g)
  • Squid – 1 lb (500g)
  • Sardines – 1 lb (500g)
  • Eggs – 6 whole
  • Chickpeas – 14 oz (400g)
Other:
  • Olive Oil – 16.9 fl oz (500ml)
  • Almond Milk – 33.8 fl oz (1 liter)
  • Honey – 6.8 fl oz (200ml)
  • Walnuts – 7 oz (200g)
  • Almonds – 7 oz (200g)
  • Dried Figs – 3.5 oz (100g)
  • Sun-Dried Tomatoes – 3.5 oz (100g)
  • Pita Bread – 2 loaves
  • Bread – 1 loaf
  • Canned Tomatoes – 14 oz (400g)
  • Cumin – 1.8 oz (50g)
  • Paprika – 1.8 oz (50g)
  • Cinnamon – 1.8 oz (50g)
  • Balsamic Vinegar – 6.8 fl oz (200ml)
  • Fish Stock – 16.9 fl oz (500ml)
  • Whole-Grain Bread – 1 loaf
Grocery Shopping List for Days 29 & 30
Fresh Produce:
  • Sweet Potatoes – 2 large
  • Eggs – 4 whole
  • Greek Yogurt – 7 oz (200g)
  • Cucumber – 1 medium
  • Mixed Herbs (e.g., dill, mint, parsley) – 1 bunch
  • Lemon – 1 large
  • Garlic – 2 cloves
  • Tomatoes – 3 medium
  • Zucchini – 2 large
  • Eggplant – 1 large
  • Onion – 1 large
Grains and Breads:
  • Pita Bread – 2 loaves
  • Farro – 7 oz (200g)
Proteins:
  • Calamari – 1 lb (500g)
  • Cheese for Moussaka (e.g., feta or mozzarella) – 3.5 oz (100g)
Other:
  • Olive Oil – 6.8 fl oz (200ml)
  • Sun-Dried Tomatoes – 1.8 oz (50g)
  • Olives – 3.5 oz (100g)