5-day slide meal plan · Protein: tilapia fillet
Days: 5
Protein: tilapia fillet
Budget:
$$$–
Difficulty:
🍳🍳🍳–
Explore Turkish flavors over five days with tilapia, yogurt, mint, and spices.
Slide Chain
Day 1: Grilled Tilapia with Yogurt Sauce
Ingredients
Main
- 4 tilapia fillets
-
1 lemon, juiced
-
2 tablespoons olive oil
-
2 cloves garlic, minced
-
Salt and pepper
Yogurt Sauce
- 1 cup plain yogurt
-
2 tablespoons fresh mint, chopped
-
1 tablespoon Aleppo pepper
Directions
- Reserve 6 fillets for later in the week. Marinate 4 fillets in lemon juice, olive oil, garlic, salt, and pepper for 30 minutes.
-
Grill marinated fillets over medium heat until cooked through, about 4-5 minutes per side.
-
Mix yogurt, mint, and Aleppo pepper for the sauce.
-
Serve grilled tilapia with yogurt sauce.
Cook’s Notes:
Reserve uncooked tilapia for future meals.
Day 2: Tilapia Pita Wraps with Sumac Onions
Ingredients
Main
- 2 reserved tilapia fillets
-
2 tablespoons olive oil
-
1 red onion, thinly sliced
-
1 tablespoon sumac
-
4 pita breads
Toppings
- 2 tomatoes, sliced
-
1 cucumber, sliced
-
1/2 cup plain yogurt
Directions
- Marinate reserved fillets in olive oil, salt, and pepper for 30 minutes.
-
Cook fillets in a skillet over medium heat until flaky, about 4 minutes per side.
-
Mix onion slices with sumac and a pinch of salt.
-
Assemble wraps with cooked tilapia, sumac onions, tomatoes, cucumber, and yogurt in pita breads.
Cook’s Notes:
Use fresh vegetables for crisp wraps.
Day 3: Chickpea and Rice Pilaf with Grilled Eggplant
Ingredients
Main
- 1 eggplant, sliced
-
1 cup rice
-
1 can chickpeas, drained
-
2 tablespoons olive oil
-
1 lemon, juiced
-
Salt and pepper
Garnish
- 1/4 cup parsley, chopped
Directions
- Grill eggplant slices until tender, about 3 minutes per side.
-
Cook rice according to package instructions.
-
Mix cooked rice with chickpeas, lemon juice, olive oil, salt, and pepper.
-
Serve rice pilaf topped with grilled eggplant and parsley.
Cook’s Notes:
Reserve leftover rice pilaf for future meals.
Day 4: Tilapia and Red Pepper Stew
Ingredients
Main
- 2 reserved tilapia fillets
-
1 red bell pepper, sliced
-
1 can chickpeas, drained
-
2 cloves garlic, minced
-
2 tablespoons olive oil
-
1 tablespoon Aleppo pepper
Directions
- Cook garlic and bell pepper in olive oil over medium heat until softened.
-
Add chickpeas, Aleppo pepper, salt, and pepper; cook for 5 minutes.
-
Add reserved tilapia fillets and cook until fish is done, about 4 minutes per side.
-
Serve stew warm.
Cook’s Notes:
Ensure fish is cooked through before serving.
Day 5: Walnut and Feta Stuffed Peppers
Ingredients
Main
- 2 red bell peppers, halved
-
1 cup walnuts, chopped
-
200 grams feta cheese, crumbled
-
Leftover rice pilaf
Garnish
- Honey drizzle
-
1 teaspoon cinnamon
Directions
- Preheat oven to 375°F (190°C).
-
Mix walnuts, feta, and leftover rice pilaf.
-
Stuff pepper halves with mixture and place in a baking dish.
-
Bake for 20 minutes or until peppers are tender.
-
Drizzle with honey and sprinkle with cinnamon before serving.
Cook’s Notes:
Use leftover rice pilaf for stuffing.
Combined Shopping List
Quantities shown are totals for the whole plan.
- tilapia fillets — 10 fillets
-
lemon — 3
-
fresh mint — 1 bunch
-
plain yogurt — 4 cups
-
olive oil — 1 cup
-
garlic — 6 cloves
-
Aleppo pepper — 3 tablespoons
-
sumac — 2 tablespoons
-
red onion — 3
-
tomatoes — 6
-
cucumber — 2
-
pita bread — 10 pieces
-
rice — 2 cups
-
chickpeas — 2 cans
-
eggplant — 2
-
parsley — 1 bunch
-
feta cheese — 200 grams
-
red bell pepper — 2
-
walnuts — 1 cup
-
honey — 2 tablespoons
-
cinnamon — 1 teaspoon
-
salt — to taste
-
black pepper — to taste
Final Notes
Enjoy a Turkish culinary journey with these delightful meals.
Slide Meals 
Leave a comment