IntermediateBreakfast
Cơm Tấm Egg: Crispy Rice Cake with Scrambled Egg & Charred Scallion Oil
Fragrant broken-rice cake, soft eggs, burnt scallion infusion
959 cal · 23g protein · 30 min
Mediterranean meal plan
A Mediterranean meal plan you can actually keep up
The Mediterranean diet fails for most people at the same place: it is a list of principles, not a list of dinners. This turns it into the actual week — olive oil, fish, pulses, vegetables and grains, in dishes that take a weeknight amount of effort. Every day arrives written, with the macros beside it and the shopping already sorted by aisle.
How it works
- Seafood, pulses, vegetables and olive oil, built into full days rather than rules
- Every dish carries its calories and macros, so a target is easy to hold
- Pick the effort level that suits the evening — the whole day changes with it
See it in action
Intermediate
IntermediateSnack
Crispy Taro & Shallot Chip with Lime Salt & Fried Chili Oil
Thin, crackling taro chips with fermented intensity
434 cal · 4g protein · 28 min
IntermediateLunch
Cánh Gà Nướng Nước Mắm Tắc: Charred Chicken Wing with Black Soybean & Lemongrass Pan Sauce
Umami-forward chicken wing glazed in fermented soybean and grass smoke
504 cal · 29g protein · 38 min
IntermediateIn-between
Vietnamese Iced Coffee with Charred Condensed Milk Caramel
Cold brew meets burnt-sugar sweetness
846 cal · 23g protein · 8 min
IntermediateAppetizer
Bánh Cuốn Tôm Nóng: Warm Shrimp Crêpe with Charred Jalapeño & Black Garlic Relish
Silken rice crêpe encasing herb-poached shrimp and crispy fried shallot, sided with burnt chili-garlic bite
786 cal · 44g protein · 37 min
IntermediateDinner
Cá Nướng Riêu: Grilled Whole Fish with Aromatic Turmeric Broth & Charred Lime
Whole fish in a fragrant ginger-turmeric essence with burnt citrus and crispy herb oil
668 cal · 75g protein · 44 min
Questions, answered
Is this a strict Mediterranean diet?
It follows the pattern rather than policing it: mostly plants, fish over red meat, olive oil as the fat, whole grains and pulses doing real work. You are not scored on it.
Can I get a 7-day version?
Yes — plan a week on the calendar and every day rolls into one combined grocery list.
Will it work for a family?
Scale any recipe to the number of people eating and the grocery list scales with it.
