Personalized Meal Plan Generator

5-Day Meal Plan for 3 People: Lunch and Dinner Budget: €120 Focus: High protein, balanced meals with vitamins, minerals, and fiber. Day 1 Lunch: Grilled Chicken Salad with Quinoa and Vegetables Dinner: Spinach and Feta Omelette with Whole Grain Bread Day 2 Lunch: Lentil and Vegetable Stew with Brown Rice Dinner: Greek Yogurt Parfait with Fresh Berries and Nuts Day 3 Lunch: Pan-Seared Salmon with Steamed Broccoli and Mashed Sweet Potatoes Dinner: Light Tomato Basil Soup with Garlic Bread Day 4 Lunch: Turkey and Vegetable Stir-Fry with Jasmine Rice Dinner: Caprese Salad with a Small Baguette Day 5 Lunch: Spaghetti with Beef and Mushroom Ragu Dinner: Roasted Chickpea Salad with Lemon-Tahini Dressing Recipes and Instructions Day 1 Grilled Chicken Salad with Quinoa and Vegetables Ingredients: Chicken breast (3 pieces, ~450 g) Quinoa (200 g) Mixed greens (150 g) Cherry tomatoes (200 g) Cucumber (1 medium) Olive oil (2 tbsp) Lemon juice (1 tbsp) Garlic (1 clove, minced) Salt and pepper Instructions: Cook quinoa according to package instructions. Season chicken breasts with salt, pepper, and garlic. Grill or pan-fry until fully cooked. Slice cucumber and halve cherry tomatoes. Combine greens, quinoa, and vegetables in a large bowl. Slice chicken and place on top. Drizzle with olive oil and lemon juice. Spinach and Feta Omelette with Whole Grain Bread Ingredients: Eggs (6 large) Fresh spinach (100 g) Feta cheese (50 g) Olive oil (1 tbsp) Whole grain bread (6 slices) Instructions: Beat eggs with a pinch of salt and pepper. Sauté spinach in olive oil until wilted. Pour eggs over spinach and sprinkle with crumbled feta. Cook on low heat until set. Serve with toasted whole grain bread. Day 2 Lentil and Vegetable Stew with Brown Rice Ingredients: Green lentils (250 g) Carrot (2 medium, diced) Celery (2 stalks, chopped) Onion (1 large, diced) Canned tomatoes (400 g) Brown rice (200 g) Garlic (2 cloves, minced) Olive oil (1 tbsp) Instructions: Sauté onion, garlic, carrot, and celery in olive oil. Add lentils, canned tomatoes, and 500 ml of water. Simmer until lentils are tender (~25 mins). Cook brown rice separately. Serve stew over rice. Greek Yogurt Parfait with Fresh Berries and Nuts Ingredients: Greek yogurt (500 g) Fresh berries (200 g, e.g., blueberries, strawberries) Nuts (50 g, chopped) Honey (optional) Instructions: Layer yogurt, berries, and nuts in bowls. Drizzle with honey if desired. Day 3 Pan-Seared Salmon with Steamed Broccoli and Mashed Sweet Potatoes Ingredients: Salmon fillets (3 pieces, ~450 g) Broccoli (300 g) Sweet potatoes (3 medium) Butter (1 tbsp) Olive oil (1 tbsp) Instructions: Peel, boil, and mash sweet potatoes with butter. Steam broccoli until tender. Season salmon with salt and pepper. Pan-sear in olive oil for 3-4 mins per side. Plate salmon with broccoli and mashed sweet potatoes. Light Tomato Basil Soup with Garlic Bread Ingredients: Canned tomatoes (400 g) Vegetable broth (500 ml) Fresh basil (10 leaves) Garlic (2 cloves) Olive oil (1 tbsp) Baguette (1 small) Instructions: Sauté garlic in olive oil, add canned tomatoes and broth. Simmer for 15 mins. Blend soup until smooth and stir in basil. Toast baguette slices and rub with garlic. Day 4 Turkey and Vegetable Stir-Fry with Jasmine Rice Ingredients: Ground turkey (450 g) Mixed vegetables (carrot, bell peppers, zucchini, ~300 g) Jasmine rice (200 g) Soy sauce (2 tbsp) Garlic (2 cloves, minced) Instructions: Cook jasmine rice. Sauté garlic, add turkey, and cook until browned. Stir-fry vegetables with turkey. Add soy sauce. Serve over jasmine rice. Caprese Salad with a Small Baguette Ingredients: Fresh mozzarella (150 g) Tomatoes (2 large) Fresh basil (10 leaves) Olive oil (1 tbsp) Baguette (1 small) Instructions: Slice mozzarella and tomatoes. Layer with basil leaves and drizzle with olive oil. Serve with sliced baguette. Day 5 Spaghetti with Beef and Mushroom Ragu Ingredients: Ground beef (450 g) Mushrooms (200 g, sliced) Spaghetti (300 g) Onion (1, diced) Canned tomatoes (400 g) Olive oil (1 tbsp) Instructions: Cook spaghetti. Sauté onion and mushrooms in olive oil. Add beef and cook until browned. Add tomatoes and simmer for 20 mins. Serve over spaghetti. Roasted Chickpea Salad with Lemon-Tahini Dressing Ingredients: Canned chickpeas (400 g) Mixed greens (150 g) Lemon (1, juiced) Tahini (1 tbsp) Olive oil (1 tbsp) Instructions: Roast chickpeas with olive oil and spices (e.g., paprika, cumin) at 200°C for 20 mins. Toss greens with dressing made from lemon juice, tahini, and olive oil. Top with roasted chickpeas. Shopping List Proteins Chicken breast (450 g) Eggs (6 large) Lentils (250 g) Salmon fillets (450 g) Ground turkey (450 g) Ground beef (450 g) Dairy Feta cheese (50 g) Greek yogurt (500 g) Fresh mozzarella (150 g) Grains Quinoa (200 g) Brown rice (200 g) Jasmine rice (200 g) Spaghetti (300 g) Whole grain bread (6 slices) Baguette (2 small) Vegetables Spinach (100 g) Mixed greens (300 g) Cherry tomatoes (200 g) Cucumber (1 medium) Carrot (4 medium) Celery (2 stalks) Onion (3 large) Garlic (8 cloves) Bell peppers (2) Zucchini (1 medium) Broccoli (300 g) Sweet potatoes (3 medium) Mushrooms (200 g) Pantry Olive oil (150 ml) Canned tomatoes (1200 g) Tahini (1 tbsp) Soy sauce (2 tbsp) Fruits & Nuts Fresh berries (200 g) Lemon (2) Nuts (50 g)