Week of Oct 12, 2025

4-Day Mediterranean Meal Plan

For 2 People | ~1,000 Calories/Day | Dairy-Sensitive Friendly

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Meal Plan Overview

Day	Lunch	Dinner
Day 1	Turkish Chickpea & Tomato Salad	Moroccan-Spiced Chicken with Herbed Couscous & Roasted Carrots
Day 2	Greek Lemon Chicken Wraps	Stuffed Bell Peppers with Ground Turkey, Rice & Pine Nuts
Day 3	White Bean & Arugula Salad with Lemon-Herb Dressing	Pan-Seared Chicken with Romesco Sauce, Roasted Potatoes & Spinach
Day 4	Hummus & Vegetable Pita Pockets	Lebanese-Style Beef Kofta with Tabbouleh & Yogurt Sauce

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Complete Ingredient List

Total Unique Ingredients: 28 (excluding pantry staples)

Proteins (4)

• Chicken breasts (2 lbs)

• Ground turkey (12 oz)

• Ground beef (12 oz)

• Canned chickpeas (2 cans)

Vegetables & Aromatics (12)

• Cherry tomatoes (3 pints)

• Bell peppers - red (6 medium)

• Carrots (4 medium)

• Arugula (5 oz)

• Spinach (8 oz)

• Cucumbers (3 medium)

• Red onions (3 medium)

• Garlic (1 bulb)

• Fresh parsley (2 bunches)

• Fresh mint (1 bunch)

• Russet potatoes (1 lb)

• Romaine lettuce (1 head)

Grains & Legumes (4)

• White rice (uncooked, 1/2 cup)

• Couscous (1 cup dry)

• Whole wheat pita bread (4 pieces)

• Canned white beans (1 can, 15 oz)

Nuts & Seeds (2)

• Pine nuts (1/4 cup)

• Slivered almonds (1/4 cup)

Dairy/Dairy Alternative (2)

• Greek yogurt (1 cup) - use coconut yogurt alternative

• Fresh mozzarella (2 oz) - tolerated

Fresh Items (4)

• Lemons (6)

• Fresh oregano (1 bunch)

• Fresh thyme (1 small bunch)

• Fresh dill (1 small bunch)

Pantry Staples (not counted)

• Extra virgin olive oil

• Red wine vinegar

• Paprika, cumin, cinnamon, cayenne

• Garlic powder, onion powder

• Salt, black pepper

• Honey

• Tahini (2 tbsp)

• Tomato paste (2 tbsp)

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DAY 1

LUNCH: Turkish Chickpea & Tomato Salad

Servings: 2 | Prep: 10 min | Cook: 0 min | ~480 calories/serving

A refreshing, protein-rich salad with bright Mediterranean flavors that requires no cooking.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 pint cherry tomatoes, halved

• 1 cucumber, diced

• 1/2 red onion, finely diced

• 1/4 cup fresh parsley, chopped

• 2 tablespoons fresh mint, chopped

• 3 tablespoons extra virgin olive oil

• 2 tablespoons lemon juice (1 lemon)

• 1 teaspoon ground cumin

• 1/2 teaspoon paprika

• Salt and black pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, parsley, and mint.

2. In a small bowl, whisk together olive oil, lemon juice, cumin, paprika, salt, and pepper.

3. Pour dressing over salad and toss well to combine.

4. Let sit for 5 minutes to allow flavors to meld before serving.

Chef's Notes:

• This salad actually improves after 30 minutes, making it perfect for meal prep

• Can be refrigerated for up to 3 days

• Add a pinch of cayenne for heat

• Serve at room temperature for best flavor

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DINNER: Moroccan-Spiced Chicken with Herbed Couscous & Roasted Carrots

Servings: 2 | Prep: 15 min | Cook: 35 min | ~520 calories/serving

A restaurant-quality composed plate featuring aromatic spiced chicken, fluffy couscous studded with herbs, and sweet caramelized carrots.

Ingredients:

For the Chicken:

• 2 chicken breasts (6 oz each)

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon cayenne pepper

• 2 cloves garlic, minced

• 2 tablespoons olive oil

• Salt and black pepper

For the Carrots:

• 4 medium carrots, peeled and cut into sticks

• 1 tablespoon olive oil

• 1 teaspoon honey

• 1/2 teaspoon ground cumin

• Salt and pepper

For the Couscous:

• 2/3 cup dry couscous

• 1 cup boiling water

• 2 tablespoons fresh parsley, chopped

• 1 tablespoon fresh mint, chopped

• 1 tablespoon olive oil

• Zest of 1 lemon

• Salt to taste

Instructions:

1. Prep the chicken: Combine cumin, paprika, cinnamon, cayenne, minced garlic, salt, and pepper in a small bowl. Rub mixture all over chicken breasts. Let sit while preparing other components.

2. Roast the carrots: Preheat oven to 425°F. Toss carrot sticks with olive oil, honey, cumin, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, turning once halfway through, until caramelized and tender.

3. Cook the chicken: Heat 2 tablespoons olive oil in a large oven-safe skillet over medium-high heat. Sear chicken breasts for 3-4 minutes per side until golden brown. Transfer skillet to oven and bake for 12-15 minutes until internal temperature reaches 165°F. Remove and let rest 5 minutes.

4. Prepare the couscous: While chicken cooks, place couscous in a bowl. Pour boiling water over couscous, cover tightly with plastic wrap or a plate, and let steam for 5 minutes. Fluff with a fork, then stir in olive oil, parsley, mint, lemon zest, and salt.

5. Plate and serve: Slice chicken on the bias. Create a bed of couscous on each plate, arrange chicken slices on top, and place roasted carrots alongside.

Chef's Notes:

• The spice rub creates a beautiful crust on the chicken

• Toasting couscous in a dry pan for 2 minutes before steaming adds nutty depth

• Substitute chicken thighs for juicier results (similar calories)

• Carrots can be prepped and roasted earlier in the day; reheat at 350°F for 5 minutes

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DAY 2

LUNCH: Greek Lemon Chicken Wraps

Servings: 2 | Prep: 10 min | Cook: 10 min | ~490 calories/serving

Quick, flavorful wraps with tender chicken, crisp vegetables, and bright lemon-herb flavors.

Ingredients:

• 6 oz chicken breast (leftover or fresh), diced

• 2 whole wheat pita breads

• 1 cup cherry tomatoes, quartered

• 1/2 cucumber, diced

• 1/4 red onion, thinly sliced

• 1/4 cup fresh parsley, chopped

• 2 tablespoons olive oil

• Juice of 1 lemon

• 1 teaspoon dried oregano

• 2 oz fresh mozzarella, torn into small pieces

• Salt and pepper to taste

Instructions:

1. If using fresh chicken: Season diced chicken with salt, pepper, and half the oregano. Heat 1 tablespoon olive oil in a skillet over medium-high heat and cook chicken 5-6 minutes until cooked through. Set aside.

2. In a bowl, combine tomatoes, cucumber, red onion, and parsley.

3. Whisk together remaining olive oil, lemon juice, remaining oregano, salt, and pepper.

4. Warm pita breads for 30 seconds in microwave or dry skillet.

5. Assemble wraps: Layer chicken, vegetable mixture, mozzarella pieces, and drizzle with dressing. Fold and serve immediately.

Chef's Notes:

• Use leftover chicken from Day 1 to save time

• Warm the pitas for better flexibility when wrapping

• Can prepare all components in advance and assemble when ready to eat

• Add a dollop of hummus (from Day 4 prep) for extra creaminess

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DINNER: Stuffed Bell Peppers with Ground Turkey, Rice & Pine Nuts

Servings: 2 | Prep: 15 min | Cook: 45 min | ~510 calories/serving

A classic Mediterranean dish elevated with aromatic spices, sweet pine nuts, and a beautiful presentation.

Ingredients:

• 4 medium red bell peppers

• 12 oz ground turkey

• 1/2 cup white rice, uncooked

• 1 cup water

• 1/4 cup pine nuts, toasted

• 1/2 red onion, finely diced

• 3 cloves garlic, minced

• 1/4 cup fresh parsley, chopped

• 2 tablespoons tomato paste

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/2 teaspoon cinnamon

• 3 tablespoons olive oil

• Salt and black pepper

• 1/2 cup water (for baking)

Instructions:

1. Cook the rice: Bring 1 cup water to a boil, add rice and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let steam, covered, for 5 minutes. Fluff with a fork.

2. Prepare the peppers: Cut the tops off the bell peppers and remove seeds and membranes. Lightly brush outside with olive oil and set aside. Preheat oven to 375°F.

3. Make the filling: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add onion and cook 3 minutes until softened. Add garlic and cook 1 minute until fragrant. Add ground turkey, breaking it up with a spoon. Cook 5-6 minutes until no longer pink. Stir in tomato paste, cumin, paprika, cinnamon, salt, and pepper. Cook 2 minutes.

4. Combine filling: Remove skillet from heat. Fold in cooked rice, toasted pine nuts, and half the parsley. Taste and adjust seasoning.

5. Stuff and bake: Place peppers upright in a baking dish. Divide filling evenly among peppers, packing gently. Pour 1/2 cup water into the bottom of the dish. Cover with foil and bake 30 minutes. Remove foil and bake 10 more minutes until peppers are tender.

6. Serve: Garnish with remaining fresh parsley and drizzle with a little olive oil.

Chef's Notes:

• Toast pine nuts in a dry skillet over medium heat for 3-4 minutes, watching carefully to prevent burning

• The peppers should be tender but still hold their shape

• Leftover filling can be eaten as a rice bowl the next day

• For extra richness, add a spoonful of coconut yogurt on top when serving

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DAY 3

LUNCH: White Bean & Arugula Salad with Lemon-Herb Dressing

Servings: 2 | Prep: 10 min | Cook: 0 min | ~470 calories/serving

A light, peppery salad with creamy beans and a bright citrus dressing that comes together in minutes.

Ingredients:

• 1 can (15 oz) white beans, drained and rinsed

• 5 oz arugula

• 1 cup cherry tomatoes, halved

• 1/4 red onion, thinly sliced

• 1/4 cup slivered almonds, toasted

• 1/4 cup fresh parsley, chopped

• Juice of 1 lemon

• 1 tablespoon red wine vinegar

• 3 tablespoons extra virgin olive oil

• 1 teaspoon Dijon mustard (optional pantry item)

• 1 clove garlic, minced

• Salt and black pepper

Instructions:

1. Toast almonds in a dry skillet over medium heat for 2-3 minutes until golden. Set aside.

2. In a large bowl, combine arugula, white beans, cherry tomatoes, red onion, and parsley.

3. In a small bowl or jar, whisk together lemon juice, red wine vinegar, olive oil, garlic, salt, and pepper until emulsified.

4. Pour dressing over salad and toss well.

5. Top with toasted almonds and serve immediately.

Chef's Notes:

• Arugula can be peppery; if too strong, mix with milder romaine lettuce

• Add the dressing just before serving to keep arugula crisp

• For extra protein, add leftover chicken or a soft-boiled egg

• This salad doesn't store well once dressed, so prepare components separately if meal prepping

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DINNER: Pan-Seared Chicken with Romesco Sauce, Roasted Potatoes & Sautéed Spinach

Servings: 2 | Prep: 20 min | Cook: 40 min | ~530 calories/serving

A stunning Spanish-inspired plate featuring velvety romesco sauce made with roasted red peppers and almonds.

Ingredients:

For the Romesco Sauce:

• 2 red bell peppers, roasted

• 1/4 cup slivered almonds, toasted

• 2 cloves garlic

• 2 tablespoons tomato paste

• 2 tablespoons red wine vinegar

• 1/4 teaspoon paprika

• 1/4 teaspoon cayenne pepper

• 1/4 cup olive oil

• Salt and pepper

For the Chicken:

• 2 chicken breasts (6 oz each)

• 2 tablespoons olive oil

• Salt and pepper

• 1 teaspoon paprika

For the Potatoes:

• 1 lb russet potatoes, cut into 1-inch cubes

• 2 tablespoons olive oil

• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)

• 1 teaspoon fresh oregano leaves (or 1/2 teaspoon dried)

• Salt and pepper

For the Spinach:

• 8 oz fresh spinach

• 1 tablespoon olive oil

• 2 cloves garlic, sliced

• Salt, pepper, and lemon juice

Instructions:

1. Roast the bell peppers: Preheat oven to 450°F. Place whole bell peppers on a baking sheet and roast for 25-30 minutes, turning occasionally, until skins are blackened. Place in a bowl, cover with plastic wrap, and let steam for 10 minutes. Peel off skins, remove seeds, and set aside. (Reduce oven to 425°F for potatoes.)

2. Roast the potatoes: While peppers roast, toss potato cubes with olive oil, thyme, oregano, salt, and pepper. Spread on a baking sheet in a single layer. Roast at 425°F for 30-35 minutes, flipping halfway through, until golden and crispy.

3. Make the romesco sauce: In a food processor, combine roasted peppers, toasted almonds, garlic, tomato paste, red wine vinegar, paprika, cayenne, salt, and pepper. Pulse until roughly chopped. With processor running, slowly drizzle in olive oil until smooth. Taste and adjust seasoning. Set aside.

4. Cook the chicken: Pat chicken breasts dry and season both sides with salt, pepper, and paprika. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Remove and let rest 5 minutes before slicing.

5. Sauté the spinach: In the same skillet, add 1 tablespoon olive oil and sliced garlic. Cook 30 seconds until fragrant. Add spinach in batches, stirring until all is wilted, about 2-3 minutes. Season with salt, pepper, and a squeeze of lemon juice.

6. Plate and serve: Create a swoosh of romesco sauce on each plate. Arrange sliced chicken over the sauce. Place roasted potatoes and sautéed spinach alongside. Drizzle chicken with additional romesco if desired.

Chef's Notes:

• Romesco sauce can be made up to 3 days ahead and refrigerated

• For a shortcut, use jarred roasted red peppers (drain well)

• The sauce is also excellent with fish, vegetables, or as a dip

• Chicken can be pounded to even thickness for uniform cooking

• Save any extra romesco for spreading on Day 4's pita

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DAY 4

LUNCH: Hummus & Vegetable Pita Pockets

Servings: 2 | Prep: 15 min | Cook: 0 min | ~480 calories/serving

Fresh, crunchy pita pockets filled with creamy homemade hummus and crisp vegetables.

Ingredients:

For the Hummus:

• 1 can (15 oz) chickpeas, drained (reserve 2 tablespoons liquid)

• 2 tablespoons tahini

• 2 tablespoons lemon juice

• 1 clove garlic

• 2 tablespoons olive oil

• 2 tablespoons reserved chickpea liquid (aquafaba)

• 1/2 teaspoon ground cumin

• Salt to taste

For the Pockets:

• 2 whole wheat pita breads, halved

• 1 cucumber, thinly sliced

• 1 cup cherry tomatoes, quartered

• 1/2 red onion, thinly sliced

• 2 cups romaine lettuce, shredded

• 2 tablespoons fresh parsley, chopped

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper

Instructions:

1. Make the hummus: In a food processor, combine chickpeas, tahini, lemon juice, garlic, cumin, and salt. Process until roughly combined. With processor running, slowly drizzle in olive oil and chickpea liquid until smooth and creamy. Taste and adjust seasoning. (Makes about 1 1/2 cups; use half for this meal, save the rest.)

2. Prepare the vegetables: In a bowl, toss cucumber, tomatoes, red onion, romaine, and parsley with olive oil, lemon juice, salt, and pepper.

3. Assemble: Warm pita halves briefly. Spread generous amount of hummus inside each pita pocket. Stuff with vegetable mixture and serve immediately.

Chef's Notes:

• Hummus keeps for 5 days refrigerated in an airtight container

• For creamier hummus, peel the chickpeas (time-consuming but luxurious)

• Add a pinch of paprika and drizzle of olive oil on top of hummus for presentation

• Can substitute spinach or arugula for romaine

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DINNER: Lebanese-Style Beef Kofta with Tabbouleh & Yogurt Sauce

Servings: 2 | Prep: 20 min | Cook: 15 min | ~520 calories/serving

An elegant, aromatic dish featuring spiced beef skewers, fresh herb-packed tabbouleh, and cooling yogurt sauce.

Ingredients:

For the Kofta:

• 12 oz ground beef (90% lean)

• 1/4 red onion, grated

• 2 cloves garlic, minced

• 1/4 cup fresh parsley, finely chopped

• 2 tablespoons fresh mint, finely chopped

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/4 teaspoon cinnamon

• 1/4 teaspoon cayenne pepper

• Salt and black pepper

• 1 tablespoon olive oil

For the Tabbouleh:

• 1/3 cup bulgur wheat (or use remaining couscous as substitute)

• 1/2 cup boiling water

• 1 cup fresh parsley, finely chopped

• 2 tablespoons fresh mint, chopped

• 1 cup cherry tomatoes, finely diced

• 1/2 cucumber, finely diced

• 2 tablespoons lemon juice

• 2 tablespoons olive oil

• Salt and pepper

For the Yogurt Sauce:

• 1 cup coconut yogurt (dairy alternative)

• 1 clove garlic, minced

• 1 tablespoon fresh dill, chopped

• 1 tablespoon lemon juice

• Salt and pepper

Instructions:

1. Prepare the tabbouleh: Place bulgur in a bowl, pour boiling water over it, cover, and let stand 15 minutes. Drain any excess water and fluff with a fork. Let cool slightly. Add parsley, mint, tomatoes, cucumber, lemon juice, olive oil, salt, and pepper. Toss well and refrigerate until serving.

2. Make the yogurt sauce: In a small bowl, combine coconut yogurt, minced garlic, dill, lemon juice, salt, and pepper. Whisk until smooth. Refrigerate until serving.

3. Form the kofta: In a large bowl, combine ground beef, grated onion, garlic, parsley, mint, cumin, paprika, cinnamon, cayenne, salt, and pepper. Mix gently with your hands until just combined (don't overmix). Divide into 6 equal portions and form into oblong patties or shape around skewers if you have them.

4. Cook the kofta: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook kofta for 3-4 minutes per side until nicely browned and cooked through (internal temp 160°F).

5. Plate and serve: Arrange tabbouleh on plates. Place kofta alongside. Drizzle yogurt sauce over kofta or serve on the side. Garnish with extra fresh herbs.

Chef's Notes:

• Grating the onion adds moisture and prevents chunks in the meat

• Don't overwork the meat mixture or kofta will be tough

• If mixture seems too wet, add 1-2 tablespoons breadcrumbs

• Kofta can be grilled instead of pan-fried for smokier flavor

• Traditional tabbouleh uses bulgur, but couscous works in a pinch

• The ratio in tabbouleh should be more herbs than grain

• Coconut yogurt works beautifully in this cooling sauce

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Shopping List by Category

Proteins

• Chicken breasts - 2 lbs (about 5 pieces, 6 oz each)

• Ground turkey - 12 oz

• Ground beef (90% lean) - 12 oz

Canned Goods

• Chickpeas - 2 cans (15 oz each)

• White beans - 1 can (15 oz)

Fresh Vegetables

• Cherry tomatoes - 3 pints

• Red bell peppers - 6 medium

• Carrots - 4 medium

• Arugula - 5 oz package

• Spinach - 8 oz

• Cucumbers - 3 medium

• Red onions - 3 medium

• Garlic - 1 bulb

• Russet potatoes - 1 lb

• Romaine lettuce - 1 head

Fresh Herbs

• Fresh parsley - 2 large bunches

• Fresh mint - 1 bunch

• Fresh oregano - 1 bunch

• Fresh thyme - 1 small bunch

• Fresh dill - 1 small bunch

Grains & Bread

• White rice - 1/2 cup uncooked

• Couscous - 1 cup dry

• Bulgur wheat - 1/3 cup (or use extra couscous)

• Whole wheat pita bread - 4 pieces

Nuts & Seeds

• Pine nuts - 1/4 cup

• Slivered almonds - 1/2 cup (will be divided)

• Tahini - 2 tablespoons

Dairy/Alternative

• Coconut yogurt - 1 cup (dairy alternative)

• Fresh mozzarella - 2 oz (tolerated)

Citrus & Fresh

• Lemons - 6 fresh

Pantry Items to Have on Hand

• Extra virgin olive oil

• Red wine vinegar

• Ground cumin

• Paprika

• Ground cinnamon

• Cayenne pepper

• Garlic powder

• Onion powder

• Dried oregano (if not using fresh)

• Salt and black pepper

• Honey

• Tomato paste - 1 small can

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Meal Prep Strategy

Weekend Prep (Optional but Recommended):

1. Wash and prep vegetables: Wash all produce, chop parsley and mint for the week, store in damp paper towels in containers

2. Make hummus: Prepare full batch for Day 4, stores well for 5 days

3. Toast nuts: Toast all pine nuts and almonds at once, store separately

4. Cook rice: Prep rice for Day 2's stuffed peppers

5. Roast peppers: Roast all 6 red peppers at once (4 for Day 2 stuffing, 2 for Day 3 romesco), peel and store

Day-of Tips:

• Day 1: Everything comes together quickly; start carrots first

• Day 2: Use leftover chicken from Day 1 for lunch wraps

• Day 3: Make romesco sauce ahead; it's even better after sitting

• Day 4: Hummus and yogurt sauce can be made in the morning

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Nutritional Summary

Daily Totals (approximate):

• Calories: ~1,000 per day

• Protein: 70-80g per day

• Healthy fats from olive oil, nuts, and lean proteins

• High fiber from vegetables, legumes, and whole grains

• No shellfish, fish, or eggplant

• Dairy-free except mozzarella (tolerated)

Each meal provides:

• Balanced macronutrients

• Mediterranean diet principles (high in vegetables, healthy fats, lean proteins)

• Variety of colors and nutrients

• Satisfying portions despite calorie restriction

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Chef's Final Notes

This meal plan showcases the diversity and elegance of Mediterranean cuisine while respecting your constraints. The dinners are designed with restaurant-quality presentation in mind - think composed plates with multiple components that work together harmoniously. Lunches are intentionally simple and quick to prepare, perfect for busy days.

Key Success Tips:

1. Read through each recipe completely before starting

2. Mise en place (prep all ingredients first) makes cooking smoother

3. Use high-quality olive oil - it makes a difference

4. Fresh herbs are essential; dried won't deliver the same vibrancy

5. Don't skip the resting time for cooked meats

6. Taste and adjust seasoning throughout cooking

The 28-ingredient limit encouraged creative use of ingredients across multiple meals, ensuring nothing goes to waste while maintaining exciting variety. You'll notice ingredients like red bell peppers, cherry tomatoes, and fresh herbs appear in multiple dishes but in completely different contexts.

Enjoy your Mediterranean culinary journey!

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Created by Mediterranean Chef | All recipes serve 2 | Imperial measurements throughout