Mediterranean meal plan, planned to your goal
A Mediterranean meal plan is built on legumes, fish, olive oil, vegetables and whole grains, with herbs and lemon and no processed meat. In Cauli, a meal counts as Mediterranean when it has at least two of those five in a real amount and no processed meat, and at least two-thirds of your week's main meals do.
What counts as Mediterranean in Cauli
At least two of five in a real amount, with no processed meat: legumes (30 g), fish or seafood (30 g), olive oil (5 g), vegetables (100 g or more; potatoes, starchy roots, avocado and fruit don't count) and whole grains (30 g).
| Leans toward | Beans, chickpeas and lentils, fish, olive oil, tomatoes, greens and other vegetables, bulgur, farro, whole-grain bread, herbs and lemon. |
|---|---|
| Steers away from | Processed meat in any amount. |
| In the Week's reasons | "Mediterranean: chickpeas, tomatoes, olive oil" |
Checked in code from each dish's ingredients and USDA numbers, never written by a model. These thresholds are Cauli's current rules and may be tuned before launch.
Why plan it, not just follow a list
Mediterranean eating is easy to like and hard to plan around a calorie target, because olive oil and grains add up fast. Cauli portions it to your numbers.
How Cauli plans a Mediterranean week
- Two-thirds of your main meals. At least two-thirds of the week's breakfasts, lunches and dinners meet the Mediterranean bar. Snacks and the Evening treat are too small to count.
- Still on target. Every day lands within 5% of your calories with protein close behind, from your goal: lose fat, build muscle, recomp or maintain.
- Around your week. Each meal is a Cook, a Batch or a Leftover, planned around the nights you can't cook.
- Combine focuses. Hold several; each must reach two-thirds of your main meals on its own. Pick it in onboarding or just tell Cauli.
- Never overrides the basics. Allergies, the foods you won't eat and your Daily target always come first.
What we don't claim
We describe the food. We never claim heart health or longevity. A Food focus is a way of eating, not a medical diet. If you have a medical condition, plan with your doctor or a registered dietitian.
Other Food focuses
Cauli is on the App Store for iPhone.
Questions people ask
Can a Mediterranean week still be high protein?
Yes. Fish, legumes and Greek yogurt carry protein, and Cauli fits every day to your calorie and protein target first.
Does Mediterranean mean no meat?
No. Fresh meat is fine; processed meat like bacon, sausages and deli meats doesn't count.
Is a Mediterranean week still portioned to my calories and protein?
Yes. A Food focus tilts which meals Cauli chooses. Every day still lands within 5% of your calorie target with protein close behind, and the focus never overrides your allergies or the foods you won't eat.
