Mondayday 1
Lunch
Lentil salad, beet & feta
15 min
Dinner
Chickpea & spinach curry & rice
30 min
14 meals with no meat or fish, built to really fill you up: on every plate, a legume or an egg, and a grain to round it 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 listChickpeas and rice, lentils and bread, beans and bulgur: that combo gives you a complete set of amino acids, and above all, a full feeling that lasts until the next meal.
Olive oil, tahini, cheese, eggs: a vegetarian dish with no fat is a dish that leaves you hungry an hour later.
A can of chickpeas replaces 200 g of meat for a fifth of the price. Over fourteen meals, the gap tops $35.
Lentils, spinach and chickpeas bring the iron, lemon and tomatoes the vitamin C that helps you absorb it. Both are on the same plates.
Aquafaba whips up like egg white and binds Sunday's patties. The liquid everyone pours down the drain is actually an ingredient.
Forty minutes at 180 °C concentrates the sugar and gives Friday's pasta the flavor you usually get from a long-simmered sauce.
Unlike dried chickpeas, green and red lentils cook in 20 minutes with no soaking. They're the weeknight legume.
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.
The same meat-free menu, with one extra constraint.
All our menus follow the same format: 14 meals, a grocery list, an estimated budget.
A week for four at the lowest price.
Veggies twice a day, no deprivation.
The most requested format, 14 meals sized just right.
Every ingredient used up within the week.
Two people, a little meat, zero waste.
Five ingredients, zero technique.
Yes, without any special effort: a plate that combines a legume and a grain gives you 20 to 25 g of protein, plus eggs and cheese on top. The only nutrient truly missing from a strict vegetarian diet is vitamin B12, but it's still covered by the eggs and dairy in this menu.
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.