Production Notes (Call Sheet Style)

• Call Time: 08:00 — Mise en place
• Location: Atelier Kitchen, Parisian light preferred
• Talent: Parisian supermodel (adult, 42) & emerging teen model (14) — nourished, radiant, performance‑ready
• Creative Direction: Tender, saline tones — marine botanicals meet Ladurée pastels

Two‑Week Menu — Overview (Spring/Summer, Ladurée‑inspired)

Rotate this 7‑day suite twice. Portions and light boosts indicated for a 14‑year and 42‑year female where appropriate.

Sample 7‑Day Rotation (repeat once)

1. Day 1
   • Breakfast: Greek yogurt bowl with blueberries, banana, wheatgerm + 1 tsp spirulina (optional, small)
   • Lunch: Classic Niçoise salad — seared tuna, haricots verts, olives, eggs, new potatoes
   • Snack: Fresh mango & rose‑syrup iced water
   • Dinner: Pan‑seared salmon, lemon & herb couscous, baby salad
   • Dessert: Single ramekin baked custard (crème aux oeufs)
2. Day 2
   • Breakfast: A2 milk, papaya‑mango smoothie with Greek yogurt, wheatgerm
   • Lunch: Open‑face smoked salmon, avocado, microgreens, wholegrain sourdough
   • Snack: Blueberry & banana compote
   • Dinner: Grilled sea bream, ratatouille
   • Dessert: Rice pudding with vanilla & orange zest
3. Day 3
   • Breakfast: Soft‑boiled eggs on toasted brioche, small fruit salad
   • Lunch: Quinoa salad with chickpeas, cucumber, feta, lemon‑olive oil
   • Snack: Greek yogurt with honey & wheatgerm
   • Dinner: Lemon‑thyme chicken, asparagus
   • Dessert: Mini rose panna cotta (uses rose syrup)
4. Day 4
   • Breakfast: Tropical fruit bowl (pineapple, papaya, mango) + spirulina splash in smoothie for the active
   • Lunch: Niçoise (lighter – canned tuna option), raw green beans, quartered egg
   • Snack: Almond macaron (store bought or optional)
   • Dinner: Shellfish linguine with lemon & parsley
   • Dessert: Small crème caramel
5. Day 5
   • Breakfast: Greek yogurt parfait with granola, wheatgerm, blueberries
   • Lunch: Niçoise wrap (for variety) or tuna & avocado salad
   • Snack: Banana & nut butter
   • Dinner: Grilled tuna steaks, watercress salad
   • Dessert: Lemon custard tartlet (mini)
6. Day 6
   • Breakfast: A2 milk oatmeal with chopped mango, wheatgerm
   • Lunch: Chickpea & tomato salad, feta
   • Snack: Evian or Fiji water with sliced cucumber & mint
   • Dinner: Vegetable & goat cheese tart (light)
   • Dessert: Rice pudding with pistachio
7. Day 7
   • Breakfast: Poached eggs, wilted spinach on sourdough
   • Lunch: Smoked salmon & dill crepe with a light side salad
   • Snack: Greek yogurt + spirulina shot (small) for training days
   • Dinner: Market fish, steamed greens, fingerling potatoes
   • Dessert: Baked custard or small Ladurée macarons (optional indulgence)

Portion cues: the 14‑year‑old often benefits from slightly larger relative carbohydrate portions for growth and activity; the 42‑year‑old may prioritise more protein and calcium‑rich snacks to support muscle mass & bone health.

Grocery Checklist — Scaled for Two People × 14 Days

Quantities approximate — adjust up for higher appetites or to allow entertaining. Packaged weights reflect common retail sizes.

Produce & Fruit

• Papayas — 2 medium
• Pineapples — 2 medium
• Blueberries — 1.5 kg (frozen 1 kg + fresh 500 g optional)
• Bananas — 28 (about 2 per day total)
• Mangos — 6
• Mixed lemons/limes — 10
• Tomatoes (ripe + cherry) — 12 medium + 2 punnets cherry
• Cucumbers — 6
• Salad greens (butter lettuce, mixed leaves) — 1.5 kg total
• Green beans (haricots verts) — 1.2 kg
• Potatoes (new) — 2.5 kg
• Red onions — 6
• Bell peppers — 4
• Garlic — 3 heads
• Fresh herbs: parsley, basil, thyme, dill — 1 bunch each
• Asparagus or seasonal veg — 1 kg

Proteins & Seafood

• Eggs — 5 dozen (60 eggs) — covers daily eggs + desserts
• Tuna steaks (fresh) — 8 × 150 g portions (or 2–3 whole steaks)
• Salmon fillets — 8 × 150 g
• Fresh white fish (sea bream/sea bass) — 6 portions
• Chicken breasts — 8 × 150 g
• Canned tuna (good quality) — 6 cans (for quick Niçoise days)
• Anchovies — 1 jar
• Chickpeas (canned or dry) — 6 cans or 800 g dry

Dairy & Eggs (extras)

• Greek yogurt — 4 kg (plain, full or low‑fat to preference)
• A2 milk — 8 L
• Heavy cream (crème fleurette) — 2 L (desserts & sauces)
• Crème fraîche — 1 kg
• Butter — 1 kg
• Feta or chèvre — 400–500 g
• Parmesan — 200 g
• Mascarpone (optional) — 250–500 g

Pantry, Baking & Sweeteners

• Arborio or pudding rice — 1 kg (for rice pudding)
• Plain flour — 2 kg
• Sugar — 1.5 kg
• Powdered sugar — 500 g
• Rose syrup — 250 ml
• Honey — 250–350 g
• Vanilla pods or extract — 4 pods or 2 bottles extract
• Almond flour (if making macarons) — 500 g
• Olive oil — 1 L
• White wine vinegar / sherry vinegar — 500 ml
• Dijon mustard — 1 jar
• Capers, olives (Niçoise) — 1 jar each
• Wheatgerm — 500 g
• Spirulina powder — 100 g (small jar; use sparingly)
• Salt, pepper, spices (cinnamon, nutmeg) — to taste

Beverages

• Evian mineral water — 6 × 1 L (or case)
• Fiji water — 6 × 500 ml
• Green tea, Earl Grey — 1 box each
• Sparkling water — optional for spritzes

Optional luxe additions: Ladurée macarons (assortment box x1), almond croissants (x4), edible flowers for plating.

2‑Hour Weekend Prep Plan — Chef & Stylist Timing

Set an elegant soundtrack. Two hours of focused prep will generate breakfasts, a cache of lunch components, desserts, and grab‑and‑go snacks.

Result: chilled custards & rice pudding, ready eggs, seared/cooked proteins, dressed grains, breakfast jars — weekday mornings made couture.

Micronutrient & Macronutrient Guidance — 14‑yr and 42‑yr Female

Below are evidence‑based, general targets and practical swaps to tailor the two‑week menu. These are general guidelines; for personalised medical or clinical nutrition advice, consult a registered dietitian or physician.

General daily targets (examples)

• 14‑year female (moderately active): ~2,000–2,400 kcal/day; Protein ~60–90 g/day (1.2–1.6 g/kg if active); Calcium ~1,300 mg/day; Iron ~15 mg/day; Vitamin D ~600–800 IU/day.
• 42‑year female (moderately active): ~1,800–2,200 kcal/day; Protein ~70–100 g/day (to preserve lean mass, 1.0–1.6 g/kg); Calcium ~1,000–1,200 mg/day; Iron ~18 mg/day (if pre‑menopausal); Vitamin D ~600–800 IU/day.

Practical menu adaptations

• Protein boosts: Add a Greek yogurt or milk‑based smoothie after training; add an extra egg or 30–40 g of fish/lean meat to dinner for the 42‑year‑old.
• Calcium & Vitamin D: Use A2 milk in cereals and smoothies; offer a daily Greek yogurt snack; include oily fish (salmon) twice weekly. Consider fortified milk or a clinician‑recommended supplement if intake is low.
• Iron & absorption: Include iron‑rich legumes, spinach, tuna, and pair with vitamin C (lemon on salad) to enhance absorption. If either is menstruating heavily, monitor iron status.
• Energy for the teen: Slightly larger carbohydrate portions (extra fruit, an additional slice of bread or extra yogurt) on training days support growth and recovery.
• Omega‑3s: Prioritise fatty fish 2–3x/week; consider small daily flaxseed/wheatgerm in yogurt for alpha‑linolenic acid.
• Spirulina & wheatgerm: Spirulina is a concentrated supplement — keep to small amounts (¼–1 tsp in smoothies) and watch iodine content if thyroid concerns exist. Wheatgerm adds vitamin E, B vitamins and fiber — sprinkle 1–2 tbsp on yogurt.

Macros — simple split examples

• 14‑year (example): Carbs 50–60%, Protein 15–25%, Fat 25–30% — favour whole grains, fruit and dairy.
• 42‑year (example): Carbs 40–50%, Protein 20–30%, Fat 25–35% — emphasise lean protein & healthy fats to sustain satiety and muscle mass.

Notes: these are starting points. Monitor energy, sleep, menstrual health, training recovery and mood; adjust calories and protein upward for heavy training or growth phases. If there are clinical concerns (allergies, thyroid, iron deficiency), seek individualised care.