Middle Eastern Weekly Meal Plan — 7 Days
Middle Eastern cuisine spans from the Gulf to the Levant and North Africa — a remarkably varied culinary tradition united by olive oil, legumes, fresh herbs, and expertly spiced meats. This plan draws from across the region to build a varied and nourishing week.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Ful Medames Fiber·Vitamins·Healthy Fats | Shakshuka Protein·Vitamins·Healthy Fats | Manakish with Zaatar Fiber·Healthy Fats | Ful Medames Fiber·Vitamins·Healthy Fats | Shakshuka Protein·Vitamins·Healthy Fats | Manakish with Zaatar Fiber·Healthy Fats | Ful Medames Fiber·Vitamins·Healthy Fats |
| Lunch | Lentil Soup Fiber·Vitamins | Chicken Mandi Protein·Vitamins·Carbs | Lamb Kofta Protein | Mutton Kabsa Protein·Vitamins·Carbs | Falafel Pita Wrap Fiber·Vitamins·Carbs | Tabbouleh Fiber·Vitamins·Healthy Fats | Baked Kibbeh Protein·Healthy Fats |
| Snack | Greek Yogurt Parfait Protein·Vitamins | Boiled Eggs Protein | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Peanut Butter Toast Protein·Carbs | Mango Lassi Protein | Trail Mix Fiber |
| Dinner | Chicken Mandi Protein·Vitamins·Carbs | Lamb Kofta Protein | Mutton Kabsa Protein·Vitamins·Carbs | Falafel Pita Wrap Fiber·Vitamins·Carbs | Tabbouleh Fiber·Vitamins·Healthy Fats | Baked Kibbeh Protein·Healthy Fats | Fattoush Salad Fiber·Vitamins·Healthy Fats |
MondayChicken Mandi
Ful Medames
Lentil Soup
Greek Yogurt Parfait
Chicken Mandi
TuesdayLamb Kofta
Shakshuka
Chicken Mandi
Boiled Eggs
Lamb Kofta
WednesdayMutton Kabsa
Manakish with Zaatar
Lamb Kofta
Roasted Chickpeas
Mutton Kabsa
ThursdayFalafel Pita Wrap
Ful Medames
Mutton Kabsa
Hummus with Crudités
Falafel Pita Wrap
FridayTabbouleh
Shakshuka
Falafel Pita Wrap
Peanut Butter Toast
Tabbouleh
SaturdayBaked Kibbeh
Manakish with Zaatar
Tabbouleh
Mango Lassi
Baked Kibbeh
SundayFattoush Salad
Ful Medames
Baked Kibbeh
Trail Mix
Fattoush Salad
Nutrition Overview
Healthy fats from olive oil and tahini, protein from legumes and grilled meats, fibre from vegetables and legumes, vitamins from fresh herbs.
Grocery List
50 itemsQuantities depend on household size. Sign up free for a grocery list that scales to your household.
About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
Want a plan adapted to your specific household, dietary preferences, or the recipes you already cook? Mealible lets you build a personal recipe library and generates a fresh, personalised meal plan every week — free to try.
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