Weekly Meal Plan
Monday: Georgian Love ❤️
- main meal
Lobio (Red Bean Stew) with Mchadi
calories: ~650 kcal - Ingredients
- red kidney beans (150 g dry)
- onion
- garlic (2 cloves)
- cilantro
- celery
- dried savory (kondari)
- vinegar
- salt
- pepper
- corn flour for mchadi
- Key Info
- High in plant protein, iron, and fiber
- snack/soup
Spinach Pkhali and Tomato Salad
calories: ~280 kcal - Ingredients (Pkhali)
- spinach (200 g, blanched)
- walnuts (50 g)
- garlic
- cilantro
- spices (utskho‑suneli)
- salt
- Ingredients (Salad)
- tomato
- cucumber
- red onion
- Key Info
- Rich in iron, vitamin K, vitamin C, and omega‑3 fats from walnuts
- dessert
Fruit Assortment
calories: ~100 kcal - Ingredients
- seasonal fruits (apple, persimmon, or grapes)
- Key Info
- Natural sugars, vitamin C, and antioxidants
Lobio (Red Bean Stew) with Mchadi
Spinach Pkhali and Tomato Salad
Fruit Assortment
Tuesday: Indian Flavors 🕺
- main meal
Dal Fry (Yellow Lentil Curry) with Rice
calories: ~600 kcal - Ingredients
- yellow lentils (100 g dry)
- rice (80 g)
- onion
- garlic
- cumin seeds
- turmeric
- ginger
- tomato
- Key Info
- Excellent source of B vitamins, folate, and protein
- snack/soup
Aloo Gobi (Cauliflower & Potato Curry)
calories: ~350 kcal - Ingredients
- cauliflower (200 g)
- potatoes (150 g)
- spices (turmeric, garam masala, cumin)
- oil (vegan, no ghee)
- cilantro
- Key Info
- High in fiber, vitamin C, and anti‑inflammatory properties
- dessert
Local Fruit Jam on Lavash
calories: ~120 kcal - Ingredients
- lavash (1 sheet)
- local fruit jam (plum or fig)
- Key Info
- Quick energy source
Dal Fry (Yellow Lentil Curry) with Rice
Aloo Gobi (Cauliflower & Potato Curry)
Local Fruit Jam on Lavash
Wednesday: Latin American Vibes 🪇
- main meal
Vegan Chili Sin Carne
calories: ~580 kcal - Ingredients
- kidney beans (150 g)
- crushed tomatoes (canned or fresh)
- onion
- bell peppers
- corn
- chili powder
- cumin
- smoked paprika
- Key Info
- High protein meal, rich in fiber and potassium
- snack/soup
Avocado Toast
calories: ~250 kcal - Ingredients
- local bread (2 slices)
- avocado (seasonal/affordable)
- salt
- pepper
- a squeeze of lime
- Key Info
- Healthy monounsaturated fats and fiber
- dessert
Mixed Nuts (Walnuts, Almonds)
calories: ~180 kcal - Ingredients
- handful of mixed nuts (≈40 g)
- Key Info
- Omega‑3 & 6, vitamin E, energy boost
Vegan Chili Sin Carne
Avocado Toast
Mixed Nuts (Walnuts, Almonds)
Thursday: Simple European 💡
- main meal
Pasta with Mushroom & Tomato Sauce
calories: ~600 kcal - Ingredients
- pasta (100g dry)
- fresh local mushrooms (150g)
- onions
- garlic
- fresh tomatoes or tomato paste
- fresh basil
- Key Info
- Carbohydrates for sustained energy
- B vitamins from mushrooms
- snack/soup
Homemade Hummus and Veggie Sticks
calories: ~220 kcal - Ingredients
- chickpeas (100 g, cooked)
- garlic
- lemon juice
- local oil
- salt
- carrot and cucumber sticks
- Key Info
- Protein, fiber, and vitamin A (carrots)
- dessert
Oatmeal Cookies (Homemade Vegan)
calories: ~150 kcal - Ingredients
- oats
- flour
- sugar
- oil
- water
- raisins
- Key Info
- Comfort food, fiber, simple carbs
Pasta with Mushroom & Tomato Sauce
Homemade Hummus and Veggie Sticks
Oatmeal Cookies (Homemade Vegan)
Friday: Asian Fantasy 🐉
- main meal
Tofu & Vegetable Stir‑Fry with Noodles
calories: ~650 kcal - Ingredients
- tofu (150 g)
- egg‑free noodles (80 g)
- bell peppers
- cabbage
- carrots
- onion
- garlic
- ginger
- soy sauce
- sesame oil
- Key Info
- Complete protein from tofu, B vitamins, balanced carbs
- snack/soup
Simple Miso Soup
calories: ~100 kcal - Ingredients
- miso paste (check vegan)
- water
- green onions
- optional tofu bits
- Key Info
- Probiotics for gut health, light snack
- dessert
Coconut Rice Porridge
calories: ~200 kcal - Ingredients
- rice (50 g)
- coconut milk (canned)
- a little sugar
- Key Info
- Comforting, healthy fats, simple to prepare
Tofu & Vegetable Stir‑Fry with Noodles
Simple Miso Soup
Coconut Rice Porridge
Saturday: Weekend Relax 🏖️
- main meal
Vegan Pizza
calories: ~700 kcal - Ingredients
- homemade dough
- tomato sauce
- mushrooms
- olives
- tomatoes
- onions
- bell peppers
- optional vegan cheese
- Key Info
- Fun weekend meal, fiber, versatile toppings
- snack/soup
Roasted Local Chickpeas (Crispy Snack)
calories: ~180 kcal - Ingredients
- chickpeas
- oil
- spices (paprika, cumin, salt)
- roasted until crispy
- Key Info
- Protein, fiber, satisfying crunch
- dessert
Homemade Berry Crumble (Vegan)
calories: ~250 kcal - Ingredients
- oats
- flour
- sugar
- vegan margarine or oil
- local or frozen berries
- Key Info
- Antioxidants from berries, fiber
Vegan Pizza
Roasted Local Chickpeas (Crispy Snack)
Homemade Berry Crumble (Vegan)
Sunday: Wrap Up the Week 📆
- main meal
Falafel Wraps
calories: ~600 kcal - Ingredients
- falafel (store‑bought or homemade)
- lavash or tortilla
- hummus
- salad (lettuce, tomato, onion)
- tahini sauce
- Key Info
- Excellent source of protein, fiber, and iron
- snack/soup
Green Smoothie
calories: ~150 kcal - Ingredients
- spinach (handful)
- water or plant milk
- local fruits (banana, apple)
- flax seeds
- Key Info
- High in vitamins A & C, quick nutrient boost
- dessert
Mixed Dried Fruits
calories: ~100 kcal - Ingredients
- assortment of dried apricots, figs, or prunes
- Key Info
- Energy, fiber, potassium