Week of 8/17/2025

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 bell pepper (50 g)  • 1 tbsp olive oil (14 g)  • 1 tsp smoked paprika (2 g)  • pinch salt & pepper  • ½ cup cooked couscous (90 g)	≈ 683
Total				≈ 1 072

(Calories a bit above 1 000 – cut the turkey to 2.5 oz or skip the couscous for a 1000‑kcal day.)

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Day 2

Meal	Dish	Portion	Ingredients (empirical / grams)	≈ kcal
Lunch	Quinoa Tabbouleh with Feta	1 serving	• ½ cup cooked quinoa (90 g)  • ½ cup chopped cherry tomatoes (75 g)  • ½ cup diced cucumber (50 g)  • 1 tbsp crumbled feta (15 g)  • 1 tbsp lemon juice (15 ml)  • 1 tbsp olive oil (14 g)  • 1 tsp dried basil (1 g)  • pinch salt & pepper	≈ 350
Snack	Cucumber & Feta Cups	1 serving	• ½ cup diced cucumber (50 g)  • 2 tbsp crumbled feta (30 g)  • 1 tbsp olive oil (14 g)  • ¼ tsp dried oregano (0.5 g)  • pinch salt	≈ 120
Dinner	Roasted Chicken & Veggies with Pita	1 serving	• 3 oz chicken breast (85 g)  • ½ cup diced bell pepper (50 g)  • ½ cup sliced onion (50 g)  • 1 tbsp olive oil (14 g)  • pinch dried oregano (0.5 g)  • 1 whole‑wheat pita (30 g)  • pinch salt & pepper	≈ 550
Total				≈ 1 020

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Day 3

Meal	Dish	Portion	Ingredients (empirical / grams)	≈ kcal
Lunch	Chickpea‑Tomato Salad with Feta	1 serving	• ½ cup cooked chickpeas (80 g)  • ½ cup halved cherry tomatoes (75 g)  • ½ cup diced cucumber (50 g)  • 1 tbsp crumbled feta (15 g)  • 1 tbsp olive oil (14 g)  • 1 tsp lemon juice (5 ml)  • pinch dried oregano (0.5 g)  • pinch salt & pepper	≈ 330
Snack	Greek Yogurt Lemon Zest	1 serving	• ½ cup plain Greek yogurt (60 g)  • zest of ½ lemon (≈ 2 g)  • pinch dried oregano (0.5 g)  • pinch salt	≈ 70
Dinner	Turkey Meatballs & Spinach in Tomato Sauce over Couscous	1 serving	• 3 oz ground turkey (85 g)  • 1 tbsp breadcrumbs (6 g) or ½ tbsp ground flax + ½ tbsp water  • pinch dried oregano (0.5 g)  • pinch salt & pepper  • 1 cup diced tomatoes (180 g)  • 1 cup fresh spinach (30 g)  • 1 tbsp olive oil (14 g)  • ½ cup cooked couscous (90 g)	≈ 590
Total				≈ 1 000

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Day 4

Meal	Dish	Portion	Ingredients (empirical / grams)	≈ kcal
Lunch	Lentil & Spinach Soup with Pita	1 serving	• ½ cup cooked lentils (100 g)  • ½ cup diced onion (50 g)  • ½ cup diced tomatoes (90 g)  • 1 cup fresh spinach (30 g)  • 2 cups water (480 ml)  • 1 tbsp olive oil (14 g)  • pinch dried oregano (0.5 g)  • pinch salt & pepper  • 1 whole‑wheat pita (30 g)	≈ 320
Snack	Tzatziki & Cucumber Slices	1 serving	• ¼ cup plain Greek yogurt (60 g)  • ½ cup sliced cucumber (100 g)  • ½ clove minced garlic (2 g)  • 1 tsp lemon juice (5 ml)  • ¼ tsp dried oregano (0.5 g)  • pinch salt	≈ 65
Dinner	Chicken & Veggie Stir‑Fry over Quinoa	1 serving	• 3 oz chicken breast (85 g)  • ½ cup diced bell pepper (50 g)  • ½ cup diced onion (50 g)  • ½ cup sliced cucumber (50 g)  • 1 tbsp olive oil (14 g)  • pinch dried oregano (0.5 g)  • pinch salt & pepper  • ½ cup cooked quinoa (90 g)	≈ 610
Total				≈ 995