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Calm Down : Here is Your Meal Plan for a Week !

Eastern Meal Plan for one week - Mare Nostrum Paris

This week we are your PAs.

We know we all have the time.

Never have time to clean up.
And never the time to go to the laundry.
Never have time to make an appointment with the dentist.
Or again, never have time to iron that folder-on-the-back-of-the-chair-of-the-dining-room-since-three weeks.

Never the time of NOTHING.

This week, we are organizing your life for you. Finally, part of your life: what will be on your plate this week. what will fill your little stomachs and who will be so good that you will forget all your worries.

Your brain is free from planning your week's meals. At the Mediterranean of course.

A little chermoula of chickpeas? Beef keftas with coriander with a little Greek yoghurt sauce? An overnight porridge with orange blossom and honey?

Yes Yes. Your AP have thought of everything.

We give you your race list, recipes, weekly planning and when to prepare your Mediterranean dishes to treat your girlfriend / boyfriend / family / cat at all meals.

Let yourself be guided...

 

 

 

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YOUR SHOPPING LIST

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Are you hot, hot, hot, and want something new in your meals this week? We go and we start with ...SHOPPING. YAAAAY.

Go high on your hearts, your APs of the week chew you the work with a shopping list ready to print for your 5 days of meals.

The proposed quantities are for 2 people (if you are 4 + 1 cat, we let you do the multiplication like big ones).

Some ingredients in the list may suprise you a little (a lot?) and look unusual. We bet that if you're here, on this blog, it's to change your culinary habits a little and discover a little forgotten tastes of the Mediterranean Sea.

Trust us and go looking for this pomegranate molasses or rose water, we swear it's worth it.

Otherwise, you can always find the complete description of the basics of the Eastern kitchen and more broadly Mediterranean in our "Starter Kit of Eastern Cuisine". It's a gift.

 

The list

  • 1 bag of ground almonds (energy balls)
  • 1 bag of whole almonds (energy balls)
  • 250g dates (deglet nour but the medjool are top too)
  • nut butter (almond or peanuts)
  • unsweetened cocoa powder (energy balls)
  • Argan Oil
  • olive oil
  • cinnamon powder
  • cardamom
  • clove
  • salt
  • pepper
  • cumin
  • Fresh bread for the week
  • 10 Fresh seasonal fruits (for breakfast)
  • 6 eggs (herbal omelette)
  • 2 fresh mint boots (herb omelette)
  • 3 bunches of fresh coriander
  • 8 red peppers
  • garlic
  • 1 chicken
  • basmati rice for the whole week
  • round rice with dessert
  • 1L almond milk
  • rose water
  • 2 cucumbers
  • 5 lemons
  • 1 box of oatmeal
  • Orange tree Flower water
  • honey
  • nuts
  • pistachios
  • 4 pita breads
  • 1 kg Greek yogurt
  • 1/2 red cabbage
  • 1 Squash (butternut, squash or other)
  • 2 kg onions
  • 1 packet of dry chickpeas to soak at least 4 hours
  • Harissa
  • 2 eggplants
  • 2 yellow peppers
  • then 2 zucchini
  • 2 tomatoes
  • 1 can of tomato sauce
  • 1 fennel
  • a box of saffron "golden rice"
  • 600g minced meat
  • 2 portions of fish
  • 300g fresh or frozen green beans
  • pomegranate molasses or balsamic vinegar

 

 repas semaine oriental méditerrannéen mare nostrum paris

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YOUR MEALS

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Let's go. Follow the list of meals, cook, enjoy, relax your little brain and especially tell us what you think.

Signed: Your favorite PAs, Abdessamad & Emilie.

 

MONDAY

Breakfast

  • toast dipped in argan oil or olive oil
  • an orange or fruit of your choice
  • tea or coffee

Lunch

  • herbal omelette (parsley and mint)
  • roasted pepper or felfla salad

diner

  • roast chicken
  • Perfumed rice
  • cucumber salad, olive oil, lemon and chopped coriander

TUEDAY

Breakfast

  • porridge "overnight" with almond milk, honey, orange blossom and nuts
  • an orange or fruit of your choice
  • tea or coffee

Lunch

  • pita stuffed with leftover chicken, red cabbage with yoghurt sauce and herbs
  • cucumber salad from the day before

diner

  • Squash soup
  • chermoula of chickpeas

WEDNESDA

Breakfast

  • toast dipped in argan oil or olive oil
  • an orange or fruit of your choice
  • tea or coffee

Lunch

  • vegetable tajine with spices
  • chickpea chermoula of the day before

Diner

  • roasted pepper salad
  • Morrocan style meatballs
  • rice pudding with rose and pistachios

THURSDAY

Breakfast

  • porridge "overnight" with almond milk, honey, orange blossom and nuts
  • an orange or fruit of your choice
  • tea or coffee

Lunch

  • pita stuffed with the meatballs of the day before with raw vegetables and yoghurt sauce
  • leftover vegetables tagine

Diner

  • perfumed rice
  • Our Good old ratatouille
  • Greek yogurt with honey

VENDREDI

Breakfast

  • toast dipped in argan oil or olive oil
  • an orange or fruit of your choice
  • tea or coffee

Lunch

  • leftovers of the ratatouille of the day before
  • Greek yoghurt with honey

Diner

  • perfumed rice
  • roasted fish
  • Crunchy Green Beans with pomegranate molasses
  • Squash soup

SNACKS FOR THE WEEK

  • 12 Energy balls to store in the fridge

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RECIPES

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Energy balls

Find our recipe here. To be prepared on Sunday, store in a closed container in the refrigerator for consumption between meals.

Roasted Pepper Salad or Felfla

Find the recipe in our Starter Kit of Eastern Cuisine. To prepare on Sunday, store in a closed container in the refrigerator. Eat cold.

Perfumed rice

You can take inspiration from this recipe. To prepare on Sunday, store in a closed container in the refrigerator. To heat just before serving for the meal.

Overnight porridge with almond milk, honey, orange blossom and nuts

for 4 servings

  • 120g of oats
  • 500mL of almond milk
  • 4 cases of honey
  • 1 case of orange blossom water

Mix all ingredients in an airtight container on a Sunday night in the refrigerator.

Let stand overnight for a tasting on weekdays.

 

Squash soup

You can take inspiration from this recipe. To prepare on Sunday, store in a closed container in the refrigerator. To heat just before serving.

Chermoula Chickpeas

You can take inspiration from this recipe. To prepare on Sunday, store in a closed container in the refrigerator. To be reheated just before serving or eaten as cold.

Tajine of vegetables with spices

You can take inspiration from this recipe. To prepare on Sunday, store in a closed container in the refrigerator. To heat just before serving.

Moroccan meatballs

You can take inspiration from this recipe. Difficult to prepare in advance because better served hot!

Rice pudding with rose and pistachios

You can take inspiration from this recipe. To prepare on Sunday, store in the refrigerator in individual ramekins.

Our good old ratatouille

Find the recipe here. To prepare on Sunday, store in the dish covered with aluminum foil in the refrigerator. To warm up just before serving (the warmer it is!)

Crunchy green beans with pomegranate molasses

Find the recipe here. Beans to prepare on Sunday, store in the refrigerator. Prepare the sauce vinaigrette at the last moment.

 

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