Mondayday 1
Lunch
Grilled chicken bowl, quinoa & edamame
25 min
Dinner
Roasted salmon, green lentils & spinach
30 min
14 meals with at least 30 g of protein, for workout weeks or days on your feet, without eating chicken breast seven days in a row.
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 listMeat, fish, eggs, high-protein dairy or legumes: no meal goes under 30 g, quick lunches included.
Seven days of chicken, nobody can keep that up. Here: fish twice, legumes three times, eggs, tofu, dairy, the sources rotate.
Quinoa, brown rice, bulgur, whole wheat pasta: feeling full doesn't rely on protein alone.
Protein pancakes in the morning, double-patty burgers at night: fun stays in the equation.
Hard-boiled eggs in the fridge all week: the fastest protein boost for a salad or a bowl that's a bit light.
A kilo of skyr works as a sauce with lemon and herbs, as a side and as dessert. Lots of protein, very little effort.
Thursday's tandoori is prepped on Wednesday night in three minutes. More tender, more flavor, and nothing to do on the day.
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.
Veggies twice a day, no deprivation.
The most requested format, 14 meals sized just right.
Everything in 25 minutes max.
Family of four, dishes to share.
Two hours on Sunday, your week's sorted.
No meat or fish, and filling.
For an active person, 25 to 40 g per meal is a common range, or about 1.4 to 1.8 g per kilo of body weight over the day. This menu aims for at least 30 g, with an average around 36 g. Beyond that, the extra isn't used any better, it's just more expensive.
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.