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Mediterranean OS

Calm, high-protein, garlic-free

Tuesday 21 July

Today

Pre-filled from your weekly plan. View, swap or tick each off — no decisions needed on a normal day.

Breakfast

Chocolate protein shake (default)

Lunch

Lemon chicken couscous bowls

Dinner

Fish, Greek salad & rice

Snack

Apple & 1 tbsp peanut butter

Exercise

Coached strength / circuit class

Drinks today

0 logged

Mediterranean OS — Weekly Plan

Garlic-free · high-protein · budget-conscious

DayBreakfastLunchDinnerSnackExercise
MondayChocolate protein shakeLemon chicken couscous bowlFamily bolognese (+ lentils)Banana & yoghurt10-min walk after lunch
TuesdayChocolate protein shakeLemon chicken couscous bowlFish, Greek salad & riceApple & peanut butterCoached class
WednesdayOvernight protein oatsTurkey & lentil tomato pastaChicken casserole (+ beans)Two boiled eggs & fruitRest / active play
ThursdayChocolate protein shakeTurkey & lentil tomato pastaStir fry with chickenHummus & veg10-min walk after lunch
FridayEggs & toastMild chicken fajita bowlPizza + big saladSmall protein shakeRest
SaturdayFamily breakfast / cerealChicken & butter-bean stewSalmon, potatoes & Greek saladGreek yoghurt & berriesFull-body gym session
SundayChocolate protein shakeChicken & butter-bean stewRoast / family mealNuts & fruitSunday prep + play

Shopping list

Protein

  • Chicken breast or boneless thighs
  • Turkey mince
  • Eggs
  • Frozen basa or other white fish
  • Salmon (approx. once weekly)
  • Frozen prawns
  • Greek or high-protein yoghurt
  • Chickpeas
  • Lentils
  • Butter beans
  • Black beans
  • Hummus
  • Protein powder

Carbohydrates

  • Oats
  • Weetabix or Shreddies
  • Wholemeal bread
  • Wholemeal pittas or wraps
  • Couscous
  • Wholewheat pasta
  • Microwave wholegrain pouches
  • Potatoes
  • Noodles

Vegetables

  • Frozen mixed vegetables
  • Frozen stir-fry vegetables
  • Peppers
  • Courgettes
  • Butternut squash
  • Carrots
  • Broccoli
  • Spinach
  • Tomatoes
  • Cucumber
  • Salad bags
  • Onions

Fruit

  • Bananas
  • Apples
  • Easy peelers
  • Frozen berries
  • Pre-cut melon or mango (when discounted)
  • Individual fruit pots in juice

Pantry & flavour

  • Olive oil
  • Lemon and lime juice
  • Oregano
  • Thyme
  • Basil
  • Mild paprika
  • Cumin
  • Mustard
  • Garlic-free stock
  • Feta
  • Yoghurt-based dressing