Meal Plan Idea Generator

### Mediterranean Meal Plan for Gluten Intolerance - Summer in California #### Week 1 **Day 1: Italian Influence** - **Breakfast: Frittata with asparagus, goat cheese, and arugula salad. Serve with gluten-free toast. - **Lunch: Grilled polenta with a topping of sun-dried tomato and basil marinated shrimp. - **Dinner: Osso buco with gremolata, served with a side of roasted rosemary baby potatoes. Wine pairing: Chianti. - **Snack: Caprese salad skewers with balsamic glaze. **Day 2: Japanese Twist** - **Breakfast: Tamagoyaki (Japanese omelette) with a side of miso soup (with gluten-free soy sauce). - **Lunch: Sushi salad with quinoa instead of rice, sliced avocado, cucumber, and crab meat with a gluten-free soy dressing. - **Dinner: Teriyaki salmon (with gluten-free teriyaki sauce), served with a seaweed and cucumber salad. Beverage: Sake. - **Snack: Edamame with sea salt. **Day 3: Italian & Japanese Fusion** - **Breakfast: Ricotta and lemon zest pancakes, made with gluten-free flour. Serve with a fig compote. - **Lunch: Mediterranean sushi rolls - tuna, olives, and capers, wrapped in nori with a side of artichoke hearts. - **Dinner: Grilled branzino with a caponata relish. Wine pairing: Pinot Grigio. - **Snack: Mixed nuts with dried fruits. **Day 4: Italian Classics** - **Breakfast: Yogurt with honey, walnuts, and gluten-free granola. - **Lunch: Panzanella salad with gluten-free bread, tomatoes, cucumber, red onion, and a light vinaigrette. - **Dinner: Risotto with porcini mushrooms and a truffle oil drizzle. Wine pairing: Barolo. - **Snack: Pears with gorgonzola cheese. **Day 5: Japanese Simplicity** - **Breakfast: Rice porridge with umeboshi (pickled plum) and green tea. - **Lunch: Cold soba noodle salad with tamari sauce, scallions, and shredded nori. - **Dinner: Miso-glazed cod with a side of sautéed bok choy and shiitake mushrooms. Beverage: Matcha tea. - **Snack: Rice crackers with avocado dip. **Day 6: Mediterranean Mix** - **Breakfast: Shakshuka with gluten-free pita bread. - **Lunch: Lentil salad with roasted bell peppers, zucchini, and feta cheese. - **Dinner: Stuffed bell peppers with ground turkey, pine nuts, and currants. Wine pairing: Sauvignon Blanc. - **Snack: Homemade hummus with carrot and cucumber sticks. **Day 7: Creative Combinations** - **Breakfast: Smoothie bowl with spinach, avocado, pineapple, and chia seeds. - **Lunch: Grilled vegetable and halloumi cheese skewers with a mint-yogurt dipping sauce. - **Dinner: Cioppino (seafood stew) with a variety of fish and shellfish in a tomato and fennel broth. Wine pairing: Viognier. - **Snack: Fresh figs with prosciutto. ** The meal plan incorporates seasonal and regional availability from California, such as avocados, citrus fruits, and seafood, ensuring freshness and a lower cost. The wine pairings are selected to complement the flavors of each meal, providing a gourmet experience at home. The budget is maintained by balancing the use of high-quality ingredients with home cooking techniques and the utilization of local, in-season produce. The above plan should align well within the $100-$150 weekly budget considering the seasonal availability of ingredients in California and the Mediterranean diet focus. **