• Buy seasonal vegetables and fruits from local farmer’s markets.

• Use legumes as main protein sources.

• Cook larger quantities for multiple meals.

• Use olive oil as the main fat source.

• Bake homemade whole grain bread.

One-Week Meal Plan:

Monday:

• Breakfast: Homemade bread with olive oil, orange juice (0.80€/person)

• Lunch: Fasolada (bean soup) with carrots, celery & tomato, bread (1.00€/person)

• Dinner: Bulgur salad with parsley, tomato, mint & lemon (1.00€/person)

Tuesday:

• Breakfast: Tahini on toast, apple (0.70€/person)

• Lunch: Stuffed peppers with rice and herbs, yogurt (1.20€/person)

• Dinner: Zucchini fritters with tomato salad (1.00€/person)

Wednesday:

• Breakfast: Yogurt with oats and grapes (0.90€/person)

• Lunch: Lentil soup with carrot & onion, bread, olives (1.00€/person)

• Dinner: Omelet with spinach and onion, boiled potatoes (1.20€/person)

Thursday:

• Breakfast: Bread with tahini and honey, pear (0.90€/person)

• Lunch: Briam (oven-roasted vegetables with olive oil) and rice (1.10€/person)

• Dinner: Green bean stew, salad (1.10€/person)

Friday:

• Breakfast: Seasonal fruit with nuts and wholemeal bread (0.80€/person)

• Lunch: Pasta with tomato & basil sauce, cucumber salad (1.00€/person)

• Dinner: Baked pumpkin with bulgur and herbs (1.10€/person)

Saturday:

• Breakfast: Yogurt with honey and walnuts (0.90€/person)

• Lunch: Revithia (chickpea stew), pickled vegetables, bread (1.00€/person)

• Dinner: Tomato omelet with mixed greens (1.00€/person)

Sunday:

• Breakfast: Toast with tahini & banana slices (0.90€/person)

• Lunch: Baked eggplants with tomato and parsley, couscous (1.10€/person)

• Dinner: Lentil salad with grated carrots and cabbage (1.00€/person)

Total Weekly Cost Estimate: €32 for a family of 4

• Adapt Mediterranean meals using local and seasonal produce.

• Replace expensive fish with canned mackerel or eggs.

• Buy dry legumes and whole grains in bulk.

• Focus on plant-based meals with minimal animal products.

Weekly Plan Overview:

Day 1 – Monday:

• Breakfast: Oatmeal with banana and flax seeds (0.60€/person)

• Lunch: Lentil stew with carrots and potatoes, rye bread (1.00€/person)

• Dinner: Tomato and chickpea soup, side of cucumber salad (1.00€/person)

Day 2 – Tuesday:

• Breakfast: Rye bread with cottage cheese and parsley (0.70€/person)

• Lunch: Buckwheat with sautéed cabbage and garlic (1.00€/person)

• Dinner: Egg and spinach frittata with salad (1.10€/person)

Day 3 – Wednesday:

• Breakfast: Oats with apple and cinnamon (0.60€/person)

• Lunch: Baked beans with steamed carrots & cabbage (1.00€/person)

• Dinner: Vegetable casserole with bulgur (1.20€/person)

Day 4 – Thursday:

• Breakfast: Herbal tea and rye bread with jam (0.50€/person)

• Lunch: Pearl barley risotto with mushrooms and seasonal greens (1.10€/person)

• Dinner: Scrambled eggs with peppers and onions, wholemeal toast (1.00€/person)

Day 5 – Friday:

• Breakfast: Rye bread with curd cheese & tomato (0.70€/person)

• Lunch: Baked beans with barley and root vegetables (1.00€/person)

• Dinner: Lentil soup with parsley and rye croutons (1.00€/person)

Day 6 – Saturday:

• Breakfast: Porridge with seasonal fruit and sunflower seeds (0.60€/person)

• Lunch: Spaghetti with vegetable tomato sauce (1.00€/person)

• Dinner: Grilled vegetable sandwiches with hummus (1.20€/person)

Day 7 – Sunday:

• Breakfast: Pancakes with apples and honey (0.80€/person)

• Lunch: Chickpea and rice pilaf with carrots (1.10€/person)

• Dinner: Potato and zucchini bake with herbs (1.20€/person)

Total Weekly Cost Estimate: €29–30 for a family of 4

• Purchase fresh produce from weekly bazaars.

• Cook once, eat twice: turn lentils into koftesi, then use leftovers in wraps.

• Choose bulgur and legumes over meat.

• Emphasize yogurt and fermented products.

Weekly Plan:

Monday:

• Breakfast: Whole grain bread with white cheese, tomatoes and black tea (0.70€/person)

• Lunch: Green lentil stew with rice and seasonal greens (1.00€/person)

• Dinner: Oven-baked eggplant with tomato and bulgur (1.20€/person)

Tuesday:

• Breakfast: Simit with olives and cucumber (0.60€/person)

• Lunch: Bulgur pilaf with sautéed spinach and yogurt (1.10€/person)

• Dinner: Red lentil soup and shepherd’s salad (1.00€/person)

Wednesday:

• Breakfast: Tahini & molasses with bread and black tea (0.60€/person)

• Lunch: Vegetable moussaka with rice (1.20€/person)

• Dinner: Mercimek köftesi wraps with greens and yogurt (1.10€/person)

Thursday:

• Breakfast: Boiled eggs, bread, tomato and tea (0.70€/person)

• Lunch: Eggplant and chickpea stew with bulgur (1.10€/person)

• Dinner: Yogurt soup and zucchini fritters (1.00€/person)

Friday:

• Breakfast: Labneh, cucumber, olives and tea (0.70€/person)

• Lunch: Red lentil soup with rice and carrot salad (1.00€/person)

• Dinner: Imam bayildi with side salad (1.20€/person)

Saturday:

• Breakfast: Sesame bread with white cheese and apple (0.70€/person)

• Lunch: Tomato and bulgur pilaf, green beans with olive oil (1.00€/person)

• Dinner: Stuffed peppers with yogurt (1.20€/person)

Sunday:

• Breakfast: Cheese, tomatoes, cucumber, olives & bread (0.70€/person)

• Lunch: Lentil soup, carrot salad & rice (1.00€/person)

• Dinner: Mercimek köftesi wraps with greens (1.20€/person)

Total Weekly Cost Estimate: €28/ family of 4

• We select seasonal fruits and vegetables from local Greek markets.

• Use lentils, chickpeas, beans as low-cost protein sources.

• Cook in larger quantities and reuse leftovers creatively (e.g., turning cooked vegetables into soup or pies).

• Replace processed snacks with homemade foods, such as olive oil rusks and tahini dip.

Plan meals using basic pantry items (olive oil, herbs, pasta, rice) that can be bought in bulk.

• Monday

  • Breakfast: Wholegrain bread with tahini & honey

  • Lunch: Lentil soup, cabbage-carrot salad, bread

  • Dinner: Scrambled eggs with spinach

  • Cost: €8.60

• Tuesday

  • Breakfast: Greek yogurt with oats & apple

  • Lunch: Stuffed vegetables (gemista), yogurt dip

  • Dinner: Boiled potatoes with greens and olive oil

  • Cost: €8.70

• Wednesday

  • Breakfast: Rusks with tomato, olive oil, oregano

  • Lunch: Chickpea stew, roasted carrots

  • Dinner: Pasta with garlic, olive oil, parsley

  • Cost: €8.50

• Thursday

  • Breakfast: Boiled eggs, bread, seasonal fruit

  • Lunch: Spinach rice (spanakorizo), feta

  • Dinner: Pumpkin soup with croutons

  • Cost: €8.20

• Friday

  • Breakfast: Barley rusks with raisins and nuts

  • Lunch: Pasta with lentil Bolognese

  • Dinner: Zucchini omelette, side salad

  • Cost: €8.40

• Saturday

  • Breakfast: Homemade orange cake & tea

  • Lunch: Giant beans (gigantes) in tomato sauce

  • Dinner: Leftovers or soup

  • Cost: €7.80

• Sunday

  • Breakfast: Semolina porridge with cinnamon

  • Lunch: Vegetable pie (hortopita), yogurt

  • Dinner: Baked sweet potatoes with garlic yogurt

  • Cost: €8.00

total: €58.20

With leftover reuse and bulk cooking, the plan becomes more economical.