7 Days Plant-Based. The Menu You Don’t Have to Think About
Working on it. A whole week done for you — breakfasts, lunches, dinners plus one shopping list. From a chef, not a coach.
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- 7 days x 3 meals — a complete, sorted week.
- One shopping list for the whole week, grouped by aisle.
- Simple recipes from easy-to-find ingredients — real food on any budget, no specialist shops needed.
- Plant-based, grounded in lifestyle medicine — no fad-diet nonsense.
Why a ready-made week
No more “what’s for dinner”
The most expensive meal is the one you didn’t plan — it ends in a takeaway or something out of a packet.
One shop, no waste
The list is calculated for these seven days. Buy once, ingredients overlap, nothing rots in the fridge.
Plant-based without the boredom
This is a chef’s cooking, not “have a salad”. Proper, filling dishes you’ll want to make twice.
A quieter head
Fewer decisions across the day means less fatigue. A weekly plan takes one thing off you for good.
Who it’s for — and who it isn’t
Yes, if
You cook for yourself, want to eat more plants, and you’re done inventing menus.
No, if
You’re after a miracle diet or a training plan. Not here, never will be. This is food, not promises.
The kitchen is my space for lifestyle medicine.
I'm not a dietitian or a doctor – I'm a chef, and a member of the Polish Society of Lifestyle Medicine. Nutrition is essential to a modern kitchen, and that's nothing new: working from Hippocratic dietetic principles was part of a cook's craft centuries ago. At Rude Kitchen I tie that tradition to modern science — and to lifestyle. Read more about how I bring cooking and lifestyle medicine together on the About page.