Mondayday 1
Lunch
Quinoa salad, tomatoes, cucumber & feta
15 min
Dinner
Cod, crushed potatoes & spinach
30 min
14 meals with vegetables twice a day, whole grains and fish twice. Nothing is off-limits, everything is just better spread out.
Lunch and dinner for seven days. The longer recipes land in the evenings and on weekends, and lunches stay short.
This menu doesn't quite fit your household? Popotam writes you one just like it, with your tastes, your crew at the table and your budget.
Fit this menu to my weekfree, no account, about two minutesAlready grouped by aisle, so you get through the store without doubling back.
With Popotam, you check this list off as you go and see the budget you have left.
Create my grocery listRaw at lunch, cooked at dinner. It's the only rule that really shapes things, and the one that changes a week's balance the most.
Brown rice, bulgur, quinoa, whole wheat pasta: just as filling with a lower glycemic index, and above all, late afternoons without the energy crash.
Cod on Monday, salmon on Friday: one lean fish and one oily fish, that's exactly the official recommendation, with no extra hassle.
Pizza on Saturday, cheese several times, avocado and olive oil as much as you want. A menu you stick to is a menu that leaves room for fun.
Carrots, zucchini and sweet potatoes on the same sheet pan on Sunday: they fill Wednesday's bowl and Friday's papillote without cooking again.
A rinse in cold water removes the bitterness of the saponin. It's the only reason people think they don't like quinoa.
A spoonful of pumpkin seeds on a salad or a soup adds good fats and crunch, for ten cents and zero prep.
Pick your tastes, your constraints and your budget. Popotam builds your meal plan and your grocery list, either generating it itself or with your own ChatGPT, Claude or Gemini account.
All our menus follow the same format: 14 meals, a grocery list, an estimated budget.
30 g minimum per meal, from a mix of sources.
No meat or fish, and filling.
The most requested format, 14 meals sized just right.
Family of four, dishes to share.
Everything in 25 minutes max.
Four people, fish and good ingredients.
A plate with a source of protein, a starch (ideally whole grain), and vegetables on at least a third of the plate. Repeated over fourteen meals, that structure is enough: you don't need to count calories or weigh portions to eat balanced.
First pick a format (number of people, budget, time you have), then lay out 14 meals, lunch and dinner over 7 days, reusing the same ingredients from one dish to the next. Finish with the grocery list grouped by aisle: that's what makes sure the week holds up.
Every menu on this site comes with one, already sorted by aisle. With Popotam, you can also generate your own from your own meals: you check it off as you go and it shows the budget you have left.
Yes, and with no subscription. Two ways to generate, your pick: Popotam handles it itself, which costs it less than a cent, or you use your own ChatGPT, Claude or Gemini account, which costs it nothing. No ads, no selling your data, no commission on your groceries.
Nope. No sign-up, no email, no ads. Your meal plan lives online, behind a secret link only you know.