home

4‑Day Mediterranean Meal Plan Day 1 Meal Dish Portion Ingredients (empirical / grams) ≈ kcal Lunch Lemon‑Oregano Chicken & Spinach Salad 1 serving • 3 oz chicken breast, sliced (85 g)   • 1 cup fresh spinach (30 g)   • ½ cup sliced cucumber (50 g)   • ½ cup halved cherry tomatoes (75 g)   • 1 tbsp crumbled feta (15 g)   • 1 tbsp extra‑virgin olive oil (14 g)   • 1 tbsp lemon juice (15 ml)   • ½ tsp dried oregano (1 g)   • pinch salt & pepper ≈ 333 Snack Tzatziki & Veggie Sticks 1 serving • ¼ cup plain Greek yogurt (60 g)   • ¼ cup sliced cucumber (30 g)   • ¼ cup sliced bell pepper (30 g)   • ½ clove minced garlic (2 g)   • 1 tsp lemon juice (5 ml)   • ¼ tsp dried oregano (0.5 g)   • pinch salt ≈ 56 Dinner Turkey‑Lentil Stew over Couscous 1 serving • 3 oz ground turkey (85 g)   • 1 cup cooked lentils (200 g)   • 1 cup diced tomatoes (180 g)   • ½ cup diced onion (50 g)   • ½ cup diced b...

Unified 4-Day Meal Plan (1000 calories/day) Legend: (Dairy) = your portion with dairy (DF) = your wife’s dairy-free swap Day 1 Lunch Large salad: romaine, cucumber, cherry tomatoes, grilled chicken, balsamic dressing (Dairy): Light balsamic vinaigrette or low-cal ranch (DF): Olive oil + balsamic vinegar Snack (Dairy): Nonfat Greek yogurt with strawberries & cinnamon (DF): Unsweetened coconut yogurt with strawberries & cinnamon Dinner Steamed broccoli & zucchini with grilled turkey burger (no bun) Small baked sweet potato (Dairy): 1 tsp butter or Greek yogurt topping (DF): 1 tsp tahini or olive oil drizzle Day 2 Lunch Lettuce wraps: romaine leaves filled with ground turkey, onions, bell peppers, salsa Snack Apple with 1 tbsp peanut butter (or almond butter for DF) Dinner Roasted spaghetti squash with marinara sauce & grilled chicken strips Side of steamed green beans Day 3 Lunch Mixed greens with shredded carrots, cucumber, cherry tomatoes, grilled...