4-Day Mediterranean Meal Plan
For 2 People | ~1,000 Calories/Day | Limited Ingredient List
MEAL PLAN OVERVIEW
Day 1
Lunch: Greek Chickpea Salad with Lemon Herb Dressing
Dinner: Moroccan-Spiced Chicken with Pomegranate Glaze & Roasted Vegetables
Day 2
Lunch: Italian Bruschetta Bar with White Bean Spread
Dinner: Spanish Chicken & Chorizo Skillet with Peppers
Day 3
Lunch: Mediterranean Lentil Bowl with Tahini Dressing
Dinner: Turkish-Style Lamb Kofta with Cilantro Lime Rice & Cucumber Tomato Salad
Day 4
Lunch: Caprese-Style Tomato & White Bean Salad
Dinner: Greek Lemon Chicken Souvlaki with Roasted Vegetables & Tzatziki
DAY 1
Day 1 Lunch: Greek Chickpea Salad with Lemon Herb Dressing
Servings: 2 | Prep: 15 min | Cook: 0 min | ~480 calories per serving
A bright, protein-packed salad that comes together in minutes with bold Mediterranean flavors.
Ingredients:
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 medium cucumber, diced (about 1 cup)
1/4 cup red onion, finely diced
1/4 cup Kalamata olives, pitted and halved
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice (about 1/2 lemon)
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and black pepper to taste
Instructions:
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
Pour dressing over the salad and toss well to combine.
Let sit for 5 minutes to allow flavors to meld, then divide between 2 bowls.
Chef's Notes:
This salad actually improves if made 1-2 hours ahead and refrigerated.
For added protein, you can add 2 oz of diced mozzarella per serving (optional).
Stores well for up to 2 days in the refrigerator.
Day 1 Dinner: Moroccan-Spiced Chicken with Pomegranate Glaze & Roasted Vegetables
Servings: 2 | Prep: 15 min | Cook: 35 min | ~520 calories per serving
Restaurant-quality chicken with complex spices, a jewel-toned glaze, and caramelized vegetables.
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts (6 oz each)
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
2 tablespoons olive oil, divided
Salt and black pepper to taste
For the Vegetables:
1 medium red bell pepper, cut into 1-inch pieces
1 medium zucchini, cut into 1-inch half-moons
1/2 red onion, cut into wedges
1 tablespoon olive oil
For the Pomegranate Glaze:
1/4 cup pomegranate juice
1 tablespoon honey
1 clove garlic, minced
1/4 teaspoon ground cumin
Instructions:
Preheat oven to 425°F. Line a baking sheet with parchment paper.
In a small bowl, mix cumin, paprika, coriander, cinnamon, salt, and pepper. Rub spice mixture all over chicken breasts.
Toss bell pepper, zucchini, and red onion with 1 tablespoon olive oil, salt, and pepper. Spread on prepared baking sheet.
Heat 1 tablespoon olive oil in an oven-safe skillet over medium-high heat. Sear chicken for 3 minutes per side until golden.
Transfer skillet to oven alongside the vegetables. Roast for 20-25 minutes until chicken reaches 165°F internal temperature.
While chicken cooks, combine pomegranate juice, honey, garlic, and cumin in a small saucepan. Simmer over medium heat for 8-10 minutes until reduced by half and syrupy.
Remove chicken from oven and let rest for 5 minutes. Drizzle with pomegranate glaze.
Serve chicken alongside roasted vegetables.
Chef's Notes:
Pomegranate juice can be found in most grocery stores near the juice aisle.
If you can't find pomegranate juice, substitute with cranberry juice mixed with a squeeze of lemon.
The spice blend can be made ahead and stored in an airtight container.
Leftovers can be sliced and used for salads.
DAY 2
Day 2 Lunch: Italian Bruschetta Bar with White Bean Spread
Servings: 2 | Prep: 15 min | Cook: 5 min | ~485 calories per serving
A deconstructed bruschetta experience with creamy white bean spread and classic tomato topping.
Ingredients:
For the White Bean Spread:
1 can (15 oz) cannellini beans (white kidney beans), drained and rinsed
1 tablespoon olive oil
1 tablespoon lemon juice
1 clove garlic, minced
1 tablespoon fresh parsley, chopped
Salt and black pepper to taste
For the Classic Bruschetta Topping:
1 cup cherry tomatoes, diced
1 clove garlic, minced
2 tablespoons fresh parsley, chopped
1 tablespoon olive oil
1 teaspoon balsamic vinegar
Salt and black pepper to taste
For Serving:
4 oz rustic Italian bread or baguette, sliced (about 8 slices)
1 tablespoon olive oil for brushing
Instructions:
For the white bean spread: In a food processor or bowl, combine cannellini beans, olive oil, lemon juice, garlic, parsley, salt, and pepper. Blend or mash until smooth but still slightly textured. Set aside.
For the bruschetta topping: In a bowl, combine diced tomatoes, garlic, parsley, olive oil, balsamic vinegar, salt, and pepper. Let sit while you prepare the bread.
Preheat a grill pan or regular skillet over medium-high heat. Brush bread slices lightly with olive oil.
Toast bread for 2 minutes per side until golden and crispy with grill marks.
Serve toasted bread with white bean spread and bruschetta topping on the side, allowing everyone to build their own.
Chef's Notes:
The white bean spread is naturally dairy-free and creamy.
Make both components up to 2 days ahead and store separately in the refrigerator.
For variation, add a few leaves of fresh basil to the tomato mixture if you have it on hand.
This is also delicious with a drizzle of extra balsamic vinegar on top.
Day 2 Dinner: Spanish Chicken & Chorizo Skillet with Peppers
Servings: 2 | Prep: 15 min | Cook: 35 min | ~515 calories per serving
A one-pan Spanish-inspired feast with smoky chorizo, tender chicken, and sweet peppers in a rich tomato sauce.
Ingredients:
2 boneless, skinless chicken thighs (5 oz each)
3 oz Spanish chorizo, sliced into 1/4-inch rounds
1 medium red bell pepper, sliced
1 medium yellow onion, sliced
2 cloves garlic, minced
1 can (14.5 oz) diced tomatoes
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
2 tablespoons olive oil
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped (for garnish)
Instructions:
Season chicken thighs with salt, pepper, and paprika on both sides.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken thighs and cook for 4-5 minutes per side until golden brown. Remove and set aside.
In the same skillet, add chorizo slices and cook for 2-3 minutes until they release their oils and start to crisp. Remove and set aside with chicken.
Add remaining 1 tablespoon olive oil to the skillet. Add sliced bell pepper and onion. Cook for 5-6 minutes until softened.
Add minced garlic, oregano, and red pepper flakes (if using). Cook for 1 minute until fragrant.
Pour in diced tomatoes with their juices. Stir to combine and bring to a simmer.
Return chicken and chorizo to the skillet, nestling them into the sauce. Reduce heat to medium-low.
Cover and simmer for 15-20 minutes until chicken is cooked through (165°F internal temperature) and sauce has thickened.
Garnish with fresh parsley before serving.
Chef's Notes:
Spanish chorizo is a cured, dry sausage (different from fresh Mexican chorizo). Look for it near the deli or specialty meats section.
This dish is even better the next day as flavors meld together.
Serve with crusty bread to soak up the delicious sauce, or over a simple green salad.
The dish is naturally dairy-free.
DAY 3
Day 3 Lunch: Mediterranean Lentil Bowl with Tahini Dressing
Servings: 2 | Prep: 10 min | Cook: 10 min | ~475 calories per serving
A quick, nutrient-dense bowl with earthy lentils, fresh vegetables, and creamy tahini dressing.
Ingredients:
For the Bowl:
1 can (15 oz) lentils, drained and rinsed
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1/4 cup red onion, thinly sliced
2 tablespoons fresh parsley, chopped
2 tablespoons Kalamata olives, sliced
For the Tahini Dressing:
2 tablespoons tahini
2 tablespoons lemon juice
1 clove garlic, minced
2-3 tablespoons water (to thin)
Salt and black pepper to taste
Instructions:
If using canned lentils cold: Simply drain, rinse, and use as is. If you prefer them warm: Heat lentils in a small saucepan with a splash of water for 3-4 minutes, then drain.
Make the tahini dressing: In a small bowl, whisk together tahini, lemon juice, garlic, and salt. Add water 1 tablespoon at a time, whisking until you reach a pourable consistency.
Divide lentils between 2 bowls. Top each with cherry tomatoes, cucumber, red onion, parsley, and olives.
Drizzle generously with tahini dressing and serve.
Chef's Notes:
Tahini is sesame seed paste found in most grocery stores near the peanut butter or international foods section.
This bowl is completely dairy-free and vegan.
Make the dressing up to 5 days ahead and store in the refrigerator.
Add a poached egg on top for extra protein (optional).
Day 3 Dinner: Turkish-Style Lamb Kofta with Cilantro Lime Rice & Cucumber Tomato Salad
Servings: 2 | Prep: 20 min | Cook: 15 min | ~525 calories per serving
Aromatic, spiced lamb kofta served with your prepared cilantro lime rice and a refreshing salad.
Ingredients:
For the Lamb Kofta:
12 oz ground lamb
1/4 cup yellow onion, very finely minced
2 cloves garlic, minced
2 tablespoons fresh parsley, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon paprika
1/4 teaspoon cinnamon
Salt and black pepper to taste
1 tablespoon olive oil (for cooking)
For the Cucumber Tomato Salad:
1 medium cucumber, diced
1 cup cherry tomatoes, quartered
2 tablespoons red onion, finely diced
1 tablespoon lemon juice
1 tablespoon olive oil
1 tablespoon fresh parsley, chopped
Salt and black pepper to taste
For Serving:
Your prepared Cilantro Lime Rice (enough for 2 servings)
Instructions:
Make the kofta: In a large bowl, combine ground lamb, minced onion, garlic, parsley, cumin, coriander, paprika, cinnamon, salt, and pepper. Mix gently with your hands until just combined (don't overmix).
Divide mixture into 6 equal portions. Shape each into an oval patty about 3 inches long and 1 inch thick.
Heat olive oil in a large skillet over medium-high heat. Cook kofta for 4-5 minutes per side until browned and cooked through (internal temperature 160°F).
While kofta cooks, make the salad: Combine cucumber, tomatoes, red onion, lemon juice, olive oil, parsley, salt, and pepper in a bowl. Toss well.
Warm your prepared cilantro lime rice according to your recipe.
Serve 3 kofta per person with cilantro lime rice and cucumber tomato salad on the side.
Chef's Notes:
If you can't find ground lamb, ground beef works well too (though less traditional).
For perfectly shaped kofta, wet your hands slightly before forming the patties.
The kofta mixture can be prepared 4-6 hours ahead and refrigerated until cooking time.
This meal is naturally dairy-free.
For a traditional presentation, serve with a dollop of Greek yogurt (which you can substitute with a dairy-free yogurt alternative if needed).
DAY 4
Day 4 Lunch: Caprese-Style Tomato & White Bean Salad
Servings: 2 | Prep: 12 min | Cook: 0 min | ~470 calories per serving
A protein-rich twist on classic Caprese, with creamy white beans and fresh mozzarella.
Ingredients:
1 can (15 oz) cannellini beans, drained and rinsed
1 cup cherry tomatoes, halved
4 oz fresh mozzarella cheese, diced or torn into small pieces
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 clove garlic, minced
Salt and black pepper to taste
4 cups mixed salad greens (optional, for serving)
Instructions:
In a medium bowl, combine cannellini beans, cherry tomatoes, and mozzarella.
In a small bowl, whisk together olive oil, balsamic vinegar, garlic, salt, and pepper.
Pour dressing over the bean mixture and toss gently to combine.
Stir in fresh parsley.
If using, divide salad greens between 2 bowls and top with the Caprese bean mixture. If not using greens, simply divide the mixture between 2 bowls.
Chef's Notes:
This salad uses mozzarella, which is tolerated per your dietary needs.
Fresh mozzarella (in water) has the best flavor, but regular mozzarella works fine.
If you have fresh basil, use it in place of parsley for a more classic Caprese flavor.
This is best served immediately but can be made 1 hour ahead.
Day 4 Dinner: Greek Lemon Chicken Souvlaki with Roasted Vegetables & Tzatziki
Servings: 2 | Prep: 20 min (plus 30 min marinating) | Cook: 25 min | ~530 calories per serving
Tender, lemony chicken skewers with Mediterranean roasted vegetables and a cooling cucumber sauce.
Ingredients:
For the Chicken Souvlaki:
12 oz boneless, skinless chicken breast, cut into 1.5-inch cubes
3 tablespoons olive oil
2 tablespoons lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon paprika
Salt and black pepper to taste
For the Roasted Vegetables:
1 medium zucchini, cut into 1-inch pieces
1 medium red bell pepper, cut into 1-inch pieces
1/2 red onion, cut into wedges
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and black pepper to taste
For the Tzatziki Sauce:
1/2 cup Greek yogurt (or dairy-free yogurt alternative)
1/2 cup cucumber, grated and squeezed dry
1 clove garlic, minced
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
Salt and black pepper to taste
Instructions:
Marinate the chicken: In a bowl, combine chicken cubes with olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Mix well, cover, and refrigerate for at least 30 minutes (or up to 4 hours).
Preheat oven to 425°F. Line a baking sheet with parchment paper.
Make the tzatziki: Grate cucumber and squeeze out excess liquid using a clean kitchen towel or paper towels. In a small bowl, combine Greek yogurt, squeezed cucumber, garlic, lemon juice, parsley, salt, and pepper. Mix well and refrigerate until serving.
Prepare vegetables: Toss zucchini, bell pepper, and red onion with olive oil, oregano, salt, and pepper. Spread on prepared baking sheet.
Thread marinated chicken onto metal or soaked wooden skewers (about 4-5 pieces per skewer, making 4 skewers total).
Heat a grill pan or regular skillet over medium-high heat. Cook chicken skewers for 3-4 minutes per side until golden and cooked through (165°F internal temperature), about 12-15 minutes total.
While chicken cooks, roast vegetables in the oven for 20-25 minutes, stirring halfway through, until tender and caramelized.
Serve 2 chicken skewers per person with roasted vegetables and a generous dollop of tzatziki sauce.
Chef's Notes:
If you're dairy-sensitive, use a dairy-free yogurt alternative for the tzatziki (coconut yogurt or almond yogurt work well).
Soaking wooden skewers in water for 30 minutes prevents burning.
The chicken can marinate overnight for even more flavor.
Leftover tzatziki is excellent as a dip for vegetables or spread for sandwiches.
For extra flavor, serve with lemon wedges for squeezing.
CONSOLIDATED SHOPPING LIST
FRESH PRODUCE (13 items)
Cherry tomatoes - 4 cups (about 2 pints)
Cucumbers - 3 medium
Red bell peppers - 3 medium
Zucchini - 2 medium
Yellow onion - 1 medium
Red onion - 1 large
Garlic - 1 head (about 12 cloves needed)
Fresh parsley - 1 large bunch
Lemons - 3 medium (for juice)
Mixed salad greens - 4 cups (optional, for Day 4 lunch)
Rustic Italian bread/baguette - 4 oz
Fresh mozzarella cheese - 4 oz
Greek yogurt - 1/2 cup (or dairy-free alternative)
PROTEINS (5 items)
Boneless, skinless chicken breasts - 18 oz (three 6-oz breasts)
Boneless, skinless chicken thighs - 10 oz (two 5-oz thighs)
Ground lamb - 12 oz
Spanish chorizo (cured/dry) - 3 oz
Metal or wooden skewers (if you don't have them)
CANNED/JARRED GOODS (6 items)
Chickpeas - 1 can (15 oz)
Cannellini beans (white kidney beans) - 2 cans (15 oz each)
Lentils - 1 can (15 oz)
Diced tomatoes - 1 can (14.5 oz)
Kalamata olives - 1 small jar (about 1/2 cup needed)
Pomegranate juice - 1/4 cup (small bottle)
SPECIALTY ITEMS (1 item)
Tahini - 1 small jar (2 tablespoons needed)
PANTRY STAPLES & SEASONINGS
(These are common items you may already have - not counted in the 25-30 ingredient limit)
Oils & Acids:
Olive oil
Balsamic vinegar
Honey
Dried Herbs & Spices:
Salt
Black pepper
Dried oregano
Ground cumin
Ground coriander
Paprika
Ground cinnamon
Red pepper flakes (optional)
INGREDIENT COUNT SUMMARY
Unique Ingredients (excluding pantry staples): 25 items
This meal plan uses exactly 25 unique ingredients plus common pantry staples, staying well within your 25-30 ingredient requirement while providing varied, delicious Mediterranean meals across 4 days.
PREP-AHEAD STRATEGIES
Sunday Prep (if starting Monday):
Make both dressings (tahini and lemon herb) - store in small jars in refrigerator
Wash and chop vegetables for Day 1 lunch
Marinate chicken for Day 1 dinner (if making Monday evening)
Make white bean spread for Day 2 lunch
Daily Quick Prep:
Day 1: Salad components can be prepped in the morning
Day 2: Bruschetta topping is best made fresh; white bean spread can be made 2 days ahead
Day 3: Kofta mixture can be prepared in the morning and refrigerated
Day 4: Tzatziki can be made the night before; chicken can marinate overnight
NUTRITIONAL NOTES
Each day provides approximately 1,000 calories total (955-1,055 range), split between lunch (~470-485 calories) and dinner (~515-530 calories).
All meals are:
High in protein and fiber
Rich in Mediterranean vegetables
Made with heart-healthy olive oil
Balanced with complex carbohydrates
Naturally low in processed ingredients
The meal plan is predominantly dairy-free except for mozzarella (Day 4 lunch) and Greek yogurt (Day 4 dinner tzatziki, with dairy-free alternative suggested).
STORAGE & LEFTOVER TIPS
Most salads can be stored (without dressing) for 1-2 days
Cooked chicken dishes keep well for 3-4 days refrigerated
White bean spread and tzatziki last 4-5 days in airtight containers
Kofta can be frozen uncooked for up to 1 month
Leftover roasted vegetables are excellent added to eggs or grain bowls
Enjoy your Mediterranean culinary journey! These recipes celebrate the bright, bold flavors of the Mediterranean while keeping preparation practical for home cooking.
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