Week of 7/21/2025

🔹 Day 1

🥗 Lunch (~600 kcal)

Grilled Chicken Veggie Bowl

• 3 oz grilled chicken breast (~140 kcal)

• 1/2 cup cooked quinoa (~110 kcal)

• 1 cup roasted zucchini, tomatoes, red onion (~60 kcal)

• 2 tbsp hummus (~70 kcal)

• 1 tbsp olive oil & lemon (~120 kcal)

• 2 cups romaine (~10 kcal)

• Chopped parsley and lemon zest

🍲 Dinner (~600 kcal)

Chickpea & Spinach Stew

• 1 cup canned chickpeas (~270 kcal)

• 1.5 cups sautéed spinach, onion, garlic (~80 kcal)

• 1/2 cup diced tomatoes (~20 kcal)

• 1 tsp olive oil (~40 kcal)

• 1/2 cup cooked couscous (~100 kcal)

• 2 tbsp crumbled feta (~50 kcal)

• Smoked paprika, cumin, lemon

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🔹 Day 2

🥗 Lunch (~600 kcal)

Mediterranean Wrap

• 1 whole wheat wrap (~130 kcal)

• 2 oz grilled chicken (~90 kcal)

• 2 tbsp hummus (~70 kcal)

• Cucumber, tomato, shredded lettuce, red onion (~40 kcal)

• 1 tbsp olive oil (~120 kcal)

• 2 tbsp tzatziki (~50 kcal)

• Side: 1 cup cherry tomatoes (~30 kcal)

🍲 Dinner (~600 kcal)

Zucchini Noodles & Turkey Ragu

• 3 cups spiralized zucchini (~60 kcal)

• 1/2 cup lean ground turkey cooked with onion, garlic, herbs (~180 kcal)

• 1/2 cup marinara sauce (~60 kcal)

• 1 tbsp olive oil (~120 kcal)

• 1 tbsp grated parmesan (~20 kcal)

• Side salad with lemon vinaigrette (~50 kcal)

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🔹 Day 3

🥗 Lunch (~600 kcal)

Mediterranean Grain Bowl

• 1/2 cup cooked farro (~100 kcal)

• 1/2 cup cooked lentils (~100 kcal)

• 2 tbsp crumbled feta (~50 kcal)

• 1 tbsp olive oil (~120 kcal)

• 1 cup chopped cucumber, tomato, and parsley (~40 kcal)

• 1 tbsp red wine vinegar + lemon juice

• 1 cup arugula or spinach (~10 kcal)

🍲 Dinner (~600 kcal)

Stuffed Sweet Potato (No Peppers!)

• 1 medium baked sweet potato (~100 kcal)

• 1/2 cup black beans (~110 kcal)

• 2 tbsp Greek yogurt (~35 kcal)

• 1/4 avocado, diced (~60 kcal)

• 1 tbsp olive oil (~120 kcal)

• 1 cup steamed broccoli with lemon (~50 kcal)

• Smoked paprika, cumin, and chopped cilantro

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🔹 Day 4

🥗 Lunch (~600 kcal)

Tzatziki Chicken Salad Plate

• 3 oz grilled chicken breast (~140 kcal)

• 2 tbsp tzatziki (~50 kcal)

• 1/2 cup cooked bulgur (~100 kcal)

• 1 tbsp olive oil (~120 kcal)

• 1 cup sliced cucumber, tomato, kalamata olives (~40 kcal)

• 1/4 pita (~45 kcal)

• Chopped romaine + lemon

🍲 Dinner (~600 kcal)

Roasted Veggie & White Bean Bowl

• 1 cup roasted carrots, zucchini, and onions (~100 kcal)

• 1/2 cup canned white beans (~120 kcal)

• 1 tbsp tahini-lemon dressing (~90 kcal)

• 1/2 cup cooked brown rice (~110 kcal)

• 1 tbsp olive oil (~120 kcal)

• Sprinkle of sumac or za’atar