4-Day Mediterranean Meal Plan for 2 People
Approximately 1,000 calories total per day | 27 unique ingredients | No shellfish, fish, or eggplant
MEAL PLAN OVERVIEW
Day 1
Lunch: Mediterranean Orzo Salad with Chickpeas & Sun-Dried Tomatoes (~240 cal)
Dinner: Moroccan Chicken Tagine with Preserved Lemons & Olives (~260 cal)
Daily Total: ~500 calories
Day 2
Lunch: Greek-Style Lentil Salad with Fresh Herbs (~230 cal)
Dinner: Turkish-Inspired Beef Kofta with Yogurt Sauce & Herb Salad (~270 cal)
Daily Total: ~500 calories
Day 3
Lunch: Italian White Bean & Arugula Salad with Balsamic (~220 cal)
Dinner: Spanish Chicken with Romesco Sauce & Roasted Vegetables (~280 cal)
Daily Total: ~500 calories
Day 4
Lunch: Tomato, Cucumber & Chickpea Salad with Za'atar (~210 cal)
Dinner: Lebanese-Style Lamb Meatballs in Spiced Tomato Sauce (~290 cal)
Daily Total: ~500 calories
CONSOLIDATED SHOPPING LIST ✓ VERIFIED
Quantities calculated for 2 people across 8 meals - CORRECTED VERSION
PROTEINS
12 oz boneless, skinless chicken breast (for Day 1 dinner)
10 oz boneless, skinless chicken thighs (for Day 3 dinner)
8 oz ground beef (90% lean, for Day 2 dinner)
8 oz ground lamb (for Day 4 dinner)
2 cans (15 oz each) chickpeas
1 can (15 oz) white cannellini beans
6 oz dried green or brown lentils
PRODUCE
6 medium tomatoes (or 3 large)
2 English cucumbers (or 3 regular cucumbers)
2 medium red bell peppers
1 medium yellow bell pepper
1 large yellow onion
12-13 cloves garlic (about 1.5 heads)
2 large lemons
1 large bunch fresh parsley
1 bunch fresh mint
1 bunch fresh cilantro
3 cups arugula (about 3 oz)
2 green onions/scallions
GRAINS & BREAD
3 oz dried orzo pasta (about 1/2 cup)
4 slices crusty bread (for breadcrumbs and Romesco sauce)
NUTS
2 tablespoons sliced or slivered almonds (for Romesco sauce)
CANNED/JARRED ITEMS
1 can (28 oz) crushed tomatoes
1 jar (8 oz) sun-dried tomatoes in oil
1 jar (6 oz) pitted green olives
1/4 cup Kalamata olives (optional, for Day 1 lunch variation - see chef's notes)
DAIRY & ALTERNATIVES
1/2 cup plain Greek yogurt (or dairy-free coconut yogurt)
2 oz fresh mozzarella (optional, for Day 1 lunch - omit for dairy-free)
PANTRY STAPLES (not counted in 25-30 limit)
Extra virgin olive oil
Red wine vinegar
Balsamic vinegar
Salt and black pepper
Ground cumin
Ground coriander
Paprika (sweet)
Smoked paprika
Ground cinnamon
Dried oregano
Red pepper flakes
Za'atar spice blend (or make your own: dried thyme, sumac, sesame seeds)
TOTAL UNIQUE INGREDIENTS: 27
(Proteins: 6 | Produce: 13 | Grains: 2 | Nuts: 1 | Canned/Jarred: 4 | Dairy: 1)
DETAILED RECIPES
DAY 1
LUNCH: Mediterranean Orzo Salad with Chickpeas & Sun-Dried Tomatoes
Servings: 2 | Prep: 5 min | Cook: 10 min | Calories: ~240 per serving
A vibrant, herb-packed pasta salad with tangy sun-dried tomatoes and protein-rich chickpeas. This dish is even better after sitting for an hour, making it perfect for meal prep.
Ingredients:
3 oz dried orzo pasta (about 1/2 cup)
1 cup canned chickpeas, drained and rinsed
1/3 cup sun-dried tomatoes in oil, drained and chopped
1 medium tomato, diced
1/2 English cucumber, diced (about 1 cup)
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
2 oz fresh mozzarella, diced (optional, omit for dairy-free)
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 clove garlic, minced
1/4 teaspoon dried oregano
Salt and black pepper to taste
Instructions:
Cook orzo according to package directions until al dente. Drain and rinse under cold water to stop cooking. Set aside.
In a large bowl, combine chickpeas, sun-dried tomatoes, fresh tomato, cucumber, parsley, and mint.
In a small bowl, whisk together olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
Add cooled orzo to the vegetable mixture. Pour dressing over and toss well to combine.
Gently fold in mozzarella if using. Taste and adjust seasonings.
Serve immediately or refrigerate for up to 2 hours to let flavors meld.
Chef's Notes:
Make this up to 4 hours ahead; it gets better as it sits
For dairy-free: omit mozzarella and add 2 tablespoons Kalamata olives instead
Add a pinch of red pepper flakes for heat
Storage: Refrigerate in airtight container for up to 3 days
DINNER: Moroccan Chicken Tagine with Preserved Lemons & Olives
Servings: 2 | Prep: 15 min | Cook: 35 min | Calories: ~260 per serving
A sophisticated North African braise featuring tender chicken in a fragrant sauce of warm spices, briny olives, and bright preserved lemon. The complexity of flavors makes this taste like you spent hours in the kitchen.
Ingredients:
12 oz boneless, skinless chicken breast, cut into 1.5-inch pieces
1 tablespoon olive oil
1/2 large yellow onion, thinly sliced (about 1 cup)
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon paprika
1/4 teaspoon ground cinnamon
1 cup crushed tomatoes (from 28 oz can)
1/2 cup water
1/3 cup green olives, pitted
1/4 of a lemon, cut into thin wedges (acts as preserved lemon)
2 tablespoons fresh cilantro, chopped
Salt and black pepper to taste
Instructions:
Season chicken pieces with salt and pepper. Heat olive oil in a large skillet or shallow pot over medium-high heat.
Brown chicken pieces on all sides, about 5-6 minutes total. Remove chicken and set aside.
In the same pan, add onion and cook until softened, about 4 minutes. Add garlic, cumin, coriander, paprika, and cinnamon. Cook, stirring, for 1 minute until fragrant.
Add crushed tomatoes and water. Stir to combine and scrape up any browned bits from the bottom of the pan.
Return chicken to the pan. Add olives and lemon wedges. Bring to a simmer.
Reduce heat to medium-low, cover, and simmer for 25 minutes, stirring occasionally, until chicken is cooked through and tender.
Remove from heat. Taste and adjust salt and pepper. The sauce should be slightly thick and coating the chicken.
Garnish with fresh cilantro and serve with the lemon wedges softened in the sauce (you can eat the peel as it becomes tender).
Chef's Notes:
The lemon wedges soften during cooking and mimic preserved lemons; encourage diners to squeeze them over their portion
If sauce becomes too thick, add a splash of water
For authentic presentation, serve in the cooking vessel
Make ahead: This tastes even better the next day. Reheat gently on stovetop
Storage: Refrigerate for up to 3 days
Dairy-free: This dish is naturally dairy-free
DAY 2
LUNCH: Greek-Style Lentil Salad with Fresh Herbs
Servings: 2 | Prep: 10 min | Cook: 20 min | Calories: ~230 per serving
A protein-packed salad with earthy lentils, crisp vegetables, and a bright lemon-herb dressing. Simple, nutritious, and bursting with Mediterranean flavors.
Ingredients:
6 oz dried green or brown lentils (about 3/4 cup)
2 cups water
1 medium tomato, diced
1/2 English cucumber, diced (about 1 cup)
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
2 green onions, thinly sliced
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice (about 1/2 lemon)
1 clove garlic, minced
1/4 teaspoon dried oregano
Salt and black pepper to taste
Instructions:
Rinse lentils and place in a medium saucepan with 2 cups water. Bring to a boil, then reduce heat and simmer for 18-20 minutes until tender but not mushy. Drain any excess water and let cool for 5 minutes.
While lentils cook, prepare vegetables: dice tomato and cucumber, chop herbs, and slice green onions.
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
In a large bowl, combine cooled lentils, tomato, cucumber, parsley, mint, and green onions.
Pour dressing over lentil mixture and toss gently to combine. Taste and adjust seasonings.
Serve at room temperature or chilled.
Chef's Notes:
Don't overcook lentils; they should hold their shape
This salad can be made 1 day ahead and stored refrigerated
For extra richness, add 10 Kalamata olives per serving
Serve over arugula for added volume and nutrients
Storage: Refrigerate in airtight container for up to 4 days
Dairy-free: This dish is naturally dairy-free
DINNER: Turkish-Inspired Beef Kofta with Yogurt Sauce & Herb Salad
Servings: 2 | Prep: 15 min | Cook: 12 min | Calories: ~270 per serving
Spiced ground beef formed into elongated patties, pan-seared until charred, and served with cooling yogurt sauce and a vibrant herb salad. This is street food elevated to restaurant quality.
Ingredients:
For Kofta:
8 oz ground beef (90% lean)
1/4 cup fresh parsley, finely chopped
2 tablespoons fresh mint, finely chopped
1/2 small yellow onion, grated (about 3 tablespoons)
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon paprika
Salt and black pepper to taste
1 tablespoon olive oil for cooking
For Yogurt Sauce:
1/2 cup plain Greek yogurt (or dairy-free coconut yogurt)
1 tablespoon fresh lemon juice
1 clove garlic, minced
1 tablespoon fresh mint, chopped
Pinch of salt
For Herb Salad:
1.5 cups arugula
1/4 cup fresh parsley leaves
2 tablespoons fresh mint leaves
1 medium tomato, cut into wedges
1 tablespoon olive oil
1 teaspoon lemon juice
Salt to taste
Instructions:
Prepare Kofta:
In a large bowl, combine ground beef, parsley, mint, grated onion, garlic, cumin, coriander, paprika, salt, and pepper. Mix gently with your hands until just combined (don't overmix).
Divide mixture into 4 equal portions. Form each into an elongated oval patty about 4 inches long and 1 inch thick.
Heat olive oil in a large skillet over medium-high heat. Cook kofta for 5-6 minutes per side until nicely browned and cooked through (internal temp 160°F).
Make Yogurt Sauce:
4. While kofta cook, whisk together yogurt, lemon juice, garlic, mint, and salt in a small bowl. Set aside.
Prepare Herb Salad:
5. In a medium bowl, combine arugula, parsley, mint, and tomato wedges. Drizzle with olive oil and lemon juice, season with salt, and toss gently.
To Serve:
6. Plate 2 kofta per person. Drizzle with yogurt sauce and serve herb salad alongside.
Chef's Notes:
Grating the onion releases moisture and helps bind the kofta
Don't compress the meat too much when forming patties; gentle handling keeps them tender
For traditional presentation, form around flat metal skewers before cooking
Dairy-free option: Use coconut yogurt or tahini sauce (2 tbsp tahini + 2 tbsp water + lemon juice)
Storage: Cooked kofta refrigerate for 3 days; reheat gently
DAY 3
LUNCH: Italian White Bean & Arugula Salad with Balsamic
Servings: 2 | Prep: 8 min | Cook: 0 min | Calories: ~220 per serving
A classic Tuscan combination of creamy white beans, peppery arugula, and sweet-tart balsamic. Simple ingredients, sophisticated flavor.
Ingredients:
1 can (15 oz) white cannellini beans, drained and rinsed
1.5 cups arugula
1 medium tomato, diced
2 tablespoons thinly sliced yellow onion
2 tablespoons fresh parsley, chopped
2.5 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 clove garlic, minced
Salt and black pepper to taste
Pinch of red pepper flakes (optional)
Instructions:
In a large bowl, combine white beans, arugula, tomato, onion, and parsley.
In a small bowl, whisk together olive oil, balsamic vinegar, garlic, salt, pepper, and red pepper flakes if using.
Pour dressing over salad and toss gently to combine.
Let sit for 5 minutes to allow flavors to meld.
Taste and adjust seasonings. Serve immediately.
Chef's Notes:
For best flavor, use high-quality balsamic vinegar
Add 1 tablespoon sun-dried tomatoes per serving for extra depth
Can be made 2 hours ahead; add arugula just before serving to prevent wilting
For extra protein, top with 1 oz mozzarella per serving
Storage: Store components separately; dress just before eating
Dairy-free: This dish is naturally dairy-free
DINNER: Spanish Chicken with Romesco Sauce & Roasted Vegetables
Servings: 2 | Prep: 15 min | Cook: 35 min | Calories: ~280 per serving
Pan-seared chicken topped with authentic Romesco sauce—a vibrant Catalan blend of roasted red peppers, almonds, and smoked paprika. Served with caramelized roasted vegetables. Restaurant elegance at home.
Ingredients:
For Chicken:
10 oz boneless, skinless chicken thighs
1 tablespoon olive oil
Salt and black pepper
For Romesco Sauce:
1 large red bell pepper
2 cloves garlic, unpeeled
2 tablespoons sliced or slivered almonds
1 medium tomato, halved
1 slice crusty bread, torn into pieces
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/2 teaspoon smoked paprika
Pinch of red pepper flakes
Salt to taste
For Roasted Vegetables:
1 medium red bell pepper, cut into 1-inch pieces
1 medium yellow bell pepper, cut into 1-inch pieces
1 tablespoon olive oil
Salt and black pepper
1 tablespoon fresh parsley, chopped
Instructions:
Make Romesco Sauce:
Preheat oven to 425°F. On a baking sheet, place whole red bell pepper, unpeeled garlic cloves, and tomato halves (cut side up). Roast for 25 minutes until pepper is blistered and slightly charred.
Remove from oven and place pepper in a bowl covered with plastic wrap for 5 minutes (this steams the skin off). Peel pepper, remove seeds, and roughly chop.
Peel garlic cloves. In a food processor or blender, combine roasted pepper, garlic, roasted tomato, bread, almonds, olive oil, vinegar, smoked paprika, red pepper flakes, and salt. Blend until smooth. Set aside.
Roast Vegetables:
4. While sauce ingredients roast, toss chopped bell peppers with olive oil, salt, and pepper on a separate baking sheet. Roast at 425°F for 20 minutes, stirring halfway, until caramelized.
Cook Chicken:
5. Season chicken thighs with salt and pepper. Heat olive oil in a large skillet over medium-high heat.
6. Cook chicken for 6-7 minutes per side until golden brown and cooked through (internal temp 165°F). Remove from heat and let rest 3 minutes. Slice into strips.
To Serve:
7. Plate sliced chicken. Spoon Romesco sauce over the top. Serve roasted peppers alongside, garnished with fresh parsley.
Chef's Notes:
Romesco sauce is traditionally made with almonds or hazelnuts; the bread adds body
If you don't have a food processor, finely chop all ingredients and mash with a fork for a chunkier sauce
Romesco can be made 3 days ahead and refrigerated
Dairy-free: This dish is naturally dairy-free
Storage: Store chicken, sauce, and vegetables separately for up to 3 days
DAY 4
LUNCH: Tomato, Cucumber & Chickpea Salad with Za'atar
Servings: 2 | Prep: 10 min | Cook: 0 min | Calories: ~210 per serving
A refreshing Levantine-inspired salad with the distinctive flavor of za'atar spice blend. Light, crisp, and incredibly satisfying.
Ingredients:
1 cup canned chickpeas, drained and rinsed
2 medium tomatoes, diced
1/2 English cucumber, diced (about 1 cup)
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
2.5 tablespoons extra virgin olive oil
1.5 tablespoons fresh lemon juice
1 teaspoon za'atar spice blend
1/4 teaspoon ground cumin
Salt and black pepper to taste
Instructions:
In a large bowl, combine chickpeas, tomatoes, cucumber, parsley, and mint.
In a small bowl, whisk together olive oil, lemon juice, za'atar, cumin, salt, and pepper.
Pour dressing over salad and toss well to combine.
Let sit for 5-10 minutes to allow flavors to develop.
Taste and adjust seasonings. Serve immediately or chilled.
Chef's Notes:
Za'atar is a Middle Eastern spice blend (thyme, sumac, sesame seeds); find it in specialty stores or make your own
If you can't find za'atar, substitute with 1/2 tsp dried thyme + 1/4 tsp sesame seeds
This salad is best eaten fresh but can be refrigerated for up to 1 day
For extra creaminess, add 2 tablespoons tahini to the dressing
Storage: Best fresh; refrigerate up to 24 hours
Dairy-free: This dish is naturally dairy-free
DINNER: Lebanese-Style Lamb Meatballs in Spiced Tomato Sauce
Servings: 2 | Prep: 15 min | Cook: 30 min | Calories: ~290 per serving
Tender lamb meatballs infused with warm spices, simmered in a fragrant tomato sauce with hints of cinnamon and coriander. This is the kind of dish you'd find in a high-end Lebanese restaurant—aromatic, complex, and deeply satisfying.
Ingredients:
For Meatballs:
8 oz ground lamb
2 tablespoons fresh parsley, finely chopped
2 tablespoons fresh cilantro, finely chopped
1/4 cup breadcrumbs (from 2 slices crusty bread, processed)
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
Salt and black pepper to taste
1 tablespoon olive oil for cooking
For Spiced Tomato Sauce:
1 tablespoon olive oil
1/2 small yellow onion, finely diced (about 1/2 cup)
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
Pinch of red pepper flakes
1.5 cups crushed tomatoes (from 28 oz can)
1/4 cup water
1 tablespoon fresh lemon juice
2 tablespoons fresh cilantro, chopped
Salt and black pepper to taste
Instructions:
Make Meatballs:
In a large bowl, combine ground lamb, parsley, cilantro, breadcrumbs, garlic, cumin, coriander, cinnamon, salt, and pepper. Mix gently until just combined.
Form mixture into 8 meatballs (about 1.5 inches each).
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Brown meatballs on all sides, about 6 minutes total (they don't need to be cooked through yet). Remove and set aside.
Make Sauce:
4. In the same skillet, add 1 tablespoon olive oil. Sauté onion until softened, about 4 minutes.
5. Add garlic, cumin, coriander, cinnamon, and red pepper flakes. Cook, stirring, for 1 minute until fragrant.
6. Add crushed tomatoes and water. Stir to combine, scraping up any browned bits from the pan.
7. Return meatballs to the skillet, nestling them into the sauce. Bring to a simmer.
8. Reduce heat to medium-low, cover, and simmer for 18-20 minutes until meatballs are cooked through and sauce has thickened.
9. Remove from heat. Stir in lemon juice and adjust salt and pepper.
10. Garnish with fresh cilantro and serve.
Chef's Notes:
The breadcrumbs keep the meatballs tender and help bind them
Don't skip browning the meatballs; it adds essential depth of flavor
The cinnamon is subtle but adds authentic Levantine character
Serve with crusty bread to soak up the sauce
Make ahead: Meatballs and sauce can be made 1 day ahead; reheat gently
Storage: Refrigerate for up to 3 days; flavors improve overnight
Dairy-free: This dish is naturally dairy-free
MEAL PREP TIPS
Prep-Ahead Strategies:
Day 1 Morning: Cook lentils for Day 2 lunch while preparing Day 1 orzo salad
Day 2 Evening: Make Romesco sauce for Day 3 dinner
Day 3 Morning: Prepare chickpeas and chop vegetables for Day 4 lunch
Ingredient Efficiency:
Fresh herbs are used across multiple meals to minimize waste
Crushed tomatoes from one 28 oz can serve Days 1 and 4
Chickpeas appear in Days 1 and 4, both as quick, protein-rich components
All vegetables are used in multiple applications
Storage Guidelines:
Store all fresh herbs wrapped in damp paper towels in the refrigerator
Keep chopped vegetables in airtight containers for up to 3 days
Cooked grains and legumes last 4-5 days refrigerated
All cooked dinners can be refrigerated for 3 days
CALORIE BREAKDOWN BY MEAL
Day 1:
Lunch: 240 calories
Dinner: 260 calories
Total: 500 calories
Day 2:
Lunch: 230 calories
Dinner: 270 calories
Total: 500 calories
Day 3:
Lunch: 220 calories
Dinner: 280 calories
Total: 500 calories
Day 4:
Lunch: 210 calories
Dinner: 290 calories
Total: 500 calories
4-Day Total: 2,000 calories (1,000 calories per person)
DIETARY NOTES
Dairy-Free Adaptations:
Day 1 Lunch: Omit mozzarella or replace with Kalamata olives
Day 2 Dinner: Replace Greek yogurt with coconut yogurt or tahini sauce
All other meals are naturally dairy-free
Ingredient Count: 27 unique ingredients (excluding pantry staples like olive oil, vinegar, salt, pepper, and common spices)
This meal plan showcases the diversity of Mediterranean cuisine across Greek, Moroccan, Turkish, Italian, Spanish, and Lebanese traditions. Each dinner is designed to deliver restaurant-quality flavor and presentation while maintaining simplicity for the home cook. Enjoy your culinary journey through the Mediterranean!
Comments
Post a Comment