Weekly Meal Plan

Low‑carb, liver‑friendly, simple cookware only (pan & pot). Use the tabs to switch days. Days 1–7 are filled in. Use the checklist to shop once for the whole week.

Day 1

Breakfast

3 whole eggs (scrambled or as an omelet)
1 cup fresh spinach (sautéed or mixed into eggs)
1/2 tomato or 1/2 cucumber on the side
1 tsp extra‑virgin olive oil for cooking
Seasonings: salt, pepper, optional dried oregano or parsley

Lunch

200 g grilled or pan‑seared chicken breast
1.5 cups steamed broccoli
1 tbsp olive oil drizzle over veg or chicken
Side salad: lettuce, cucumber, tomato, lemon juice dressing
Seasonings: garlic, lemon, black pepper

Dinner

200 g baked or pan‑seared salmon (olive oil, lemon, dill)
1 cup asparagus (steamed or roasted with garlic and olive oil)
Handful of almonds (10–12 pieces)

Snacks

1 cup cucumber sticks or celery sticks
15 almonds or 6 walnut halves
Optional: 200 g Greek yogurt (unsweetened, 2% fat) with cinnamon

Drinks

Water: at least 2–3 liters per day
Green tea: 1–2 cups/day (morning or afternoon)
Black coffee: 1–2 cups/day, plain or with a splash of milk
Black tea: optional, unsweetened

Shopping List (1 week, assuming empty kitchen)

Tap items to check them off while shopping. Progress is saved on this device.

Proteins

30 whole eggs
1.6 kg chicken breast/thigh (200 g × 8 meals)
1.0 kg salmon fillets
1.0 kg white fish fillets (e.g., hammour/tilapia)
1.0–1.2 kg lean minced beef
6 cans tuna or salmon (backup protein/snacks)
Greek yogurt 200 g × 3 (600 g total, optional)

Vegetables & Greens

~1 kg fresh spinach (for omelets/frittata)
10–12 medium tomatoes (+ 2 cans diced tomatoes)
Canned diced tomatoes × 2 (shakshuka/curry base)
Tomato paste (small tube/can)
8 cucumbers
6 bell peppers (assorted)
6 small/medium onions
3 heads broccoli
2 medium heads cauliflower
6 zucchini (for ribbons/zoodles)
700 g green beans
700 g mushrooms
500 g asparagus
2 heads lettuce
1 medium cabbage
6 lemons
2 bulbs garlic
Jar of olives (optional, for salads)
Fresh parsley or coriander (1 bunch)

Fats & Nuts

500 ml extra‑virgin olive oil
250 g almonds
150 g walnuts
Small jar tahini

Pantry & Condiments

Mustard
Vinegar (apple cider or white)
Spices: salt, black pepper, oregano, parsley, dill, paprika, cumin, chili flakes, turmeric, curry powder

Carbs & Fruits (optional)

Quinoa (500 g)
Brown rice (500 g)
Berries (frozen), 2 packs

Drinks & Misc

Water (2–3 liters per day, or a filter pitcher)
Green tea bags (14)
Black tea bags (optional, 14)
Coffee pods or ground coffee (7–14 servings)
Cinnamon powder

Tip: Use the arrows or day tabs to move between days.