Week of Aug 23, 2025

4‑Day Mediterranean Meal Plan for 2 People (~1,000 kcal/day per person)

Pantry assumed

Olive oil, vinegars (red wine/balsamic), Dijon, honey, kosher salt, pepper, oregano, cumin, smoked paprika, red pepper flakes, cinnamon, water.

Day 1

• Lunch: Greek Chickpea Chopped Salad + Half Pita (per person)
• Dinner: Lemon‑Oregano Chicken with Tomato‑Zucchini Orzo (cook extra chicken for Day 3)

Day 2

• Lunch: Creamy Yogurt‑Feta Veggie Pita
• Dinner: Lentil & Mushroom Ragù over Orzo

Day 3

• Lunch: Herbed Yogurt Chicken Salad Pita (uses reserved chicken)
• Dinner: Mushroom, Spinach & Bulgur Pilaf with Lemon, Herbs, and Feta

Day 4

• Lunch: Mediterranean Bulgur Bowl (Arugula, Cucumber, Olives, Feta, Lemon)
• Dinner: Stuffed Peppers with Herbed Turkey, Bulgur, and Tomato, finished with Feta

Shopping List (2 people)

Produce: tomatoes 4 pints; cucumbers 6; red onions 6; red bell peppers 10; zucchini 6; cremini 24 oz; spinach 20 oz; arugula 10 oz; lemons 16; garlic 4 heads; parsley 2 bunches; mint 2 bunches. Protein/Dairy: chicken breasts 2 lb; ground turkey 2 lb; Greek yogurt 64 oz; feta 24 oz; Kalamata olives ~12 oz. Canned/Dry: chickpeas 6 cans; crushed tomatoes 2×28 oz; lentils 16 oz; orzo 24 oz; bulgur 24 oz; whole‑wheat pita 12; slivered almonds 8 oz.

Make‑Ahead

• Day 1: Cook 24 oz chicken; reserve 12 oz for Day 3.
• Day 3: Cook extra bulgur for Day 4 lunch/dinner.

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This was built by GPT-5 (low reasoning) with the following prompt:

You are an expert professional chef trained in Mediterranean cuisine. Please create a 4-day meal plan that includes: • 2 meals per day: lunch, and dinner. • Approximately 1,000 calories total per day. • A limited set of ingredients (ideally around 25-30 total unique ingredients across all days) excluding pantry items and seasoning. • No shellfish, fish, or eggplant. • Needs to be in imperial measure • The lunch would be great if it can be quickly prepared, but dinner can take up to an hour.  Ideally dinners would not just be a meat with vegetable, but something restaurant quality. For the output, provide: 1. The meal plan, clearly laid out by day and meal. 2. A consolidated shopping list of all ingredients. 3. Simple, clear recipes for each meal so that a client could easily follow and execute the plan.

followup: I love this. Can you scale the shopping list and recipes for 2 people and then give me the markdown for the meal plan?

The shopping list seems really off. You have 10 bell peppers but I only see 1 meal that uses it, and that would just require 2.

Adjustments for next week, add to the plan that I want markdown output, this is for 2 people recipes and shopping list need to be scaled for that. Note that wife has problems with Dairy and provide dairy free options. It is really important that the shopping list is correct. Please review the shopping list to validate the quantities are correct.

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Recipes (Scaled for 2 Servings Per Meal)

Abbreviations: T = tablespoon, t = teaspoon, c = cup, oz = ounce.

Day 1 Lunch — Greek Chickpea Chopped Salad + Half Pita (2 servings, ~10 min)

Ingredients

• Chickpeas: 1.5 c drained (about 1 can)
• Cherry tomatoes: 2 c, halved
• Cucumber: 1 medium, diced
• Red onion: 1/4 c, finely diced
• Kalamata olives: 12, sliced
• Feta: 1.5–2 oz, crumbled
• Fresh parsley: 2–3 T, chopped
• Olive oil: 4 t (pantry)
• Red wine vinegar: 2–3 T (pantry)
• Dried oregano: big pinch; salt/pepper (pantry)
• Whole‑wheat pita: 1 round, split (serve each person 1/2)

Steps

1. Toss chickpeas, tomatoes, cucumber, onion, olives, parsley, feta.
2. Whisk oil, vinegar, oregano, salt/pepper; dress salad.
3. Serve with half a pita per person.

Day 1 Dinner — Lemon‑Oregano Chicken with Tomato‑Zucchini Orzo (2 servings, 40–45 min)

Note: Cook 24 oz chicken total; serve 12 oz tonight (6 oz/person) and reserve 12 oz for Day 3 lunch.

Ingredients

• Chicken breasts: 24 oz total
• Orzo (dry): 3 oz (~1/2 c)
• Zucchini: 2 small–medium, diced
• Cherry tomatoes: 2 c, halved
• Garlic: 2 cloves, minced
• Lemons: 2 (zest of 1, plus 2–3 T juice total)
• Olive oil: 4–5 t (pantry)
• Dried oregano: 2 t; salt/pepper (pantry)
• Water: 1.5–2 c (pantry)

Steps

1. Season all chicken with salt/pepper, oregano, and zest. Sear in 2 t oil over med‑high 3–4 min/side to 160–165°F. Rest; slice. Reserve 12 oz for Day 3, serve 12 oz now.
2. Same skillet: 1–2 t oil, sauté zucchini 3–4 min; add garlic 30 sec.
3. Add orzo; toast 1 min. Add tomatoes and 1.5 c water + pinch salt; simmer, stirring, 8–10 min until orzo is al dente and creamy (add splashes of water as needed).
4. Stir in 2–3 T lemon juice; adjust salt/pepper. Plate with 6 oz chicken per person.

Day 2 Lunch — Creamy Yogurt‑Feta Veggie Pita (2 servings, ~10 min)

Ingredients

• Whole‑wheat pitas: 2 rounds
• Greek yogurt: 2/3 c
• Feta: 1.5 oz, crumbled
• Cucumber: 1 medium, diced
• Cherry tomatoes: 1.5 c, halved
• Red onion: 1/4 c, finely diced
• Fresh mint: 2 T chopped (or parsley)
• Olive oil: 2 t; lemon juice: 2 T; oregano pinch; salt/pepper (pantry)

Steps

1. Mix yogurt, feta, lemon, oil, oregano, pinch salt/pepper.
2. Toss veggies with mint. Warm pitas. Spread yogurt‑feta; fill with veggies. Serve.

Day 2 Dinner — Lentil & Mushroom Ragù over Orzo (2 servings, 45–55 min)

Ingredients

• Dry lentils: 2/3 c (about 4.5 oz), rinsed
• Cremini mushrooms: 12 oz, chopped
• Orzo (dry): 3 oz (~1/2 c)
• Crushed tomatoes: 2 c
• Red onion: 1/2 medium, minced
• Garlic: 4 cloves, minced
• Olive oil: 4 t
• Red wine vinegar: 2 t; red pepper flakes: pinch; oregano: 1 t; cumin: 1/2 t; salt/pepper (pantry)
• Water: ~2–3 c as needed (pantry)
• Fresh parsley: 2–3 T, chopped
• Feta: 1.5 oz, to finish

Steps

1. Sauté onion in 2 t oil (med heat) 3–4 min. Add mushrooms; cook 6–8 min until browned. Add garlic 30 sec.
2. Stir in lentils, crushed tomatoes, 1.5 c water, oregano, cumin, pepper flakes, salt/pepper. Simmer gently 25–30 min, adding water as needed until lentils are tender and sauce is thick/glossy.
3. Boil orzo separately; drain. Toss with 2 t oil and vinegar.
4. Plate orzo, top with ragù, parsley, and feta.

Day 3 Lunch — Herbed Yogurt Chicken Salad Pitas (2 servings, ~10 min)

Ingredients

• Reserved cooked chicken: 12 oz, chopped
• Greek yogurt: 2/3 c
• Lemon juice: 2 T
• Dijon mustard: 1 t; olive oil: 2 t; salt/pepper (pantry)
• Red onion: 1/4 c finely diced
• Fresh parsley & mint: 2 T each, chopped
• Cucumber: 1/2 medium, diced
• Slivered almonds: 2 T
• Whole‑wheat pitas: 2 rounds

Steps

1. Mix yogurt, lemon, Dijon, oil, salt/pepper. Fold in chicken, onion, herbs, cucumber, almonds.
2. Warm pitas; fill and serve.

Day 3 Dinner — Mushroom, Spinach & Bulgur Pilaf with Lemon, Herbs, and Feta (2 servings, 35–45 min)

Ingredients

• Bulgur (dry): 2/3 c
• Cremini mushrooms: 12 oz, sliced
• Baby spinach: 4 c loosely packed
• Red onion: 1/2 medium, sliced
• Garlic: 4 cloves, minced
• Olive oil: 4 t
• Lemon zest: a few scrapes + lemon juice 2 T
• Fresh parsley: 4 T, chopped
• Feta: 2 oz, crumbled
• Water: ~1.25–1.5 c; salt/pepper; cumin 1/2 t; smoked paprika 1/2 t (pantry)

Steps

1. Sauté onion in 2 t oil 3 min; add mushrooms, cook 7–8 min until browned. Add garlic 30 sec; season with salt, cumin, paprika.
2. Stir in bulgur and 1.25–1.5 c water + pinch salt. Bring to simmer; cover on low 10–12 min until tender.
3. Fold in spinach to wilt, lemon zest/juice, parsley, remaining 2 t oil. Top with feta; adjust seasoning.

Day 4 Lunch — Mediterranean Bulgur Bowls (2 servings, 10–15 min)

Ingredients

• Bulgur (cooked): 1.5–2 c (cook extra on Day 3 or fresh)
• Arugula: 3 c
• Cucumber: 1 medium, diced
• Cherry tomatoes: 1.5 c, halved
• Kalamata olives: 12, sliced
• Feta: 1.5–2 oz, crumbled
• Olive oil: 4 t; lemon juice: 2–3 T; oregano pinch; salt/pepper (pantry)

Steps

1. Toss arugula, bulgur, cucumber, tomatoes, olives, feta.
2. Dress with oil, lemon, oregano, salt/pepper. Toss and serve.

Day 4 Dinner — Stuffed Peppers with Herbed Turkey, Bulgur, and Tomato (2 servings, 55–65 min)

Ingredients (makes 2 peppers, 4 halves)

• Red bell peppers: 2 large (halved, seeded)
• Ground turkey: 16–20 oz
• Bulgur (cooked): 1–1.5 c (or 1/2 c dry cooked fresh)
• Crushed tomatoes: 1 c
• Red onion: 1/4 c, minced
• Garlic: 4 cloves, minced
• Olive oil: 4 t
• Dried oregano: 2 t; smoked paprika: 1 t; salt/pepper (pantry)
• Fresh parsley: 2–3 T, chopped
• Feta: 2–3 oz, crumbled
• Water: 1/2 c (pantry)
• Optional finish: squeeze of lemon

Steps

1. Heat oven to 400°F. Rub pepper halves with a little oil and salt. Roast cut‑side down on a sheet pan 12–15 min; flip.
2. Meanwhile, sauté onion in 2 t oil 2–3 min. Add garlic 30 sec. Add turkey; cook, breaking up, until no longer pink. Season with oregano, paprika, salt/pepper.
3. Stir in crushed tomatoes and cooked bulgur; simmer 3–5 min to thicken. Off heat, stir parsley.
4. Fill peppers with turkey mixture. Splash 1/2 c water onto sheet pan (steam). Bake 12–15 min. Top with feta; bake 3–4 min more. Finish with lemon if desired.

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Make‑Ahead Tips

• Day 1: Cook 24 oz chicken; reserve 12 oz for Day 3 lunch.
• Day 3: Cook extra bulgur for Day 4 lunch and dinner.
• Pre‑chop herbs/veg; store airtight for quick lunches.
• Adjust oil/feta slightly to fine‑tune calories per person.