Meals In This Prep
Mediterranean Omelette
Tuna Niçoise Salad
Grilled Branzino
Yogurt & Figs
Shrimp Risotto
Calamari & Salad
Cioppino Stew
Tuna Niçoise
Grilled Branzino & Veggies
5-Day Meal Plan
Day 1 — Monday
Breakfast: Mediterranean Omelette
Lunch: Tuna Niçoise Salad
Dinner: Grilled Branzino
Day 2 — Tuesday
Breakfast: Yogurt & Figs
Lunch: Shrimp Risotto
Dinner: Calamari & Salad
Day 3 — Wednesday
Breakfast: Mediterranean Omelette
Lunch: Cioppino Stew
Dinner: Tuna Niçoise
Day 4 — Thursday
Breakfast: Yogurt & Figs
Lunch: Grilled Branzino & Veggies
Dinner: Shrimp Risotto
Day 5 — Friday
Breakfast: Mediterranean Omelette
Lunch: Calamari & Salad
Dinner: Cioppino Stew
Daily Nutrition (Approx.)
Calories
1800
Protein
120g
Carbs
180g
Fat
65g
Fiber
20g
Step-by-Step Instructions
- 1
Branzino: stuff with lemon and herbs, grill 5-6 min per side.
- 2
Risotto: sauté shrimp, set aside. Toast arborio, add wine, gradually add stock. Fold in shrimp.
- 3
Niçoise: sear tuna, serve with boiled potatoes, green beans, olives, eggs.
- 4
Calamari: coat in seasoned flour, pan-fry until golden.
- 5
Cioppino: simmer tomatoes, stock, wine, garlic. Add shrimp and calamari last 5 min.
- 6
Portion across containers.
Storage Tips
- Seafood best within 3 days
- Risotto doesn't freeze well
- Cioppino freezes great
Ingredients
- 2 whole branzino, cleaned
- 2 lbs large shrimp
- 1.5 lbs tuna steaks
- 1 lb calamari rings
- 2 cups arborio rice
- 1 lb green beans
- 3 potatoes
- 2 pints cherry tomatoes
- 6 oz mixed olives
- 1 cup white wine
- 32 oz fish stock
- Lemon, garlic, parsley, oregano
Equipment Needed
Dutch oven
Grill pan
Pot
Meal prep containers
Shopping List
- Branzino 2 whole
- Shrimp 2 lbs
- Tuna steaks 1.5 lbs
- Calamari 1 lb
- Arborio rice 2 cups
- Green beans 1 lb
- Potatoes 3
- Cherry tomatoes 2 pints
- Olives 6 oz
- White wine 1 cup
- Fish stock 32 oz
