Week of Sept 21, 2025

Meal Plan

Day 1

• Lunch: Chickpea & Tomato Salad with Feta (dairy-free alt: omit feta, add extra olives)

• Dinner: Chicken Cacciatore with Polenta (use dairy-free polenta cooked in broth instead of butter/cheese finish)

Day 2

• Lunch: Hummus & Veggie Wrap with Spinach and Roasted Red Peppers

• Dinner: Stuffed Bell Peppers with Ground Turkey, Rice, and Mozzarella

Day 3

• Lunch: Mediterranean Lentil Soup with Lemon

• Dinner: Spinach & Ricotta (or dairy-free tofu-herb mix) Stuffed Cannelloni in Tomato Sauce

Day 4

• Lunch: Greek Orzo Salad with Cucumbers, Tomatoes, Olives, and Mozzarella cubes (or DF omit mozzarella)

• Dinner: Lamb & Vegetable Tagine with Couscous

🍳 Recipes

Day 1

Lunch: Chickpea & Tomato Salad

1. In a bowl, combine 1 can chickpeas (rinsed), 2 chopped tomatoes, ½ cucumber diced, ¼ cup olives sliced, 2 tbsp parsley.

2. Dress with olive oil, lemon juice, salt, pepper.

3. Top with ¼ cup crumbled feta (optional).

Dinner: Chicken Cacciatore with Polenta

1. Sear 1 lb chicken thighs in olive oil until golden. Remove.

2. In pan, sauté ½ onion, 1 bell pepper, 1 carrot diced, garlic.

3. Add 1 can crushed tomatoes + ½ cup broth + thyme. Return chicken. Simmer 35–40 min.

4. Cook 1 cup polenta in broth until creamy. Finish with mozzarella (or omit for DF).

5. Serve chicken & sauce over polenta.

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Day 2

Lunch: Hummus & Veggie Wrap

1. Spread ¼ cup hummus on 2 tortillas.

2. Top with spinach, sliced roasted peppers, cucumber, olives.

3. Roll and cut in half.

Dinner: Stuffed Peppers with Turkey & Rice

1. Halve & hollow 2 bell peppers.

2. Cook ½ cup rice.

3. Sauté ½ onion, garlic, 1 zucchini diced. Add 1 lb turkey, cook.

4. Mix with rice + ½ cup crushed tomato + parsley. Stuff into peppers.

5. Bake at 375°F for 30 min. Sprinkle with mozzarella on top.

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Day 3

Lunch: Lentil Soup with Lemon

1. Sauté ½ onion, 1 carrot, 1 celery stalk.

2. Add 1 cup lentils, 4 cups broth, cumin, paprika. Simmer 25 min.

3. Finish with lemon juice + parsley.

Dinner: Spinach & Ricotta Cannelloni

1. Mix 1 cup ricotta (or tofu-herb blend) + 1 cup spinach (sautéed & chopped) + parsley.

2. Stuff into cannelloni shells.

3. Place in baking dish with 1 cup crushed tomato base.

4. Cover with remaining tomato, sprinkle mozzarella.

5. Bake 375°F 35 min.

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Day 4

Lunch: Greek Orzo Salad

1. Cook 1 cup orzo. Cool.

2. Mix with diced cucumber, tomato, olives, parsley, ½ cup mozzarella cubes.

3. Dress with olive oil, vinegar, oregano.

Dinner: Lamb & Vegetable Tagine with Couscous

1. Brown 1 lb lamb in pot. Remove.

2. Sauté onion, carrot, zucchini with cumin, paprika, cinnamon.

3. Return lamb + 1 can tomato + 1 cup broth. Simmer 45 min.

4. Stir in cilantro before serving.

5. Prepare couscous with broth. Serve tagine over couscous.

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Prompt:

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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.

• This is for two people so shopping list and recipes need to account for that.

• One of the people has a hard time with Dairy (although Mozzarella cheese doesn’t seem to be an issue), so if you can provide alternates for dairy in the recipes that would be helpful.

• It is important that the shopping list is accurate, please review the quantities to ensure they are accurate

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.

4. Ensure the output is in markdown

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