Week of 11/6 - shortened

DAY 1

Lunch: Greek Orzo Salad

~480 calories per person

• ⅔ cup orzo (dry)

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• ¼ red onion, diced

• 2 oz feta cheese

• 2 tbsp Kalamata olives, sliced

• 2 tbsp parsley

• 1½ tbsp olive oil

• 1 tbsp lemon juice

• ½ tsp oregano

Method: Cook orzo, cool. Toss with vegetables, feta, olives, and dressing.

Dinner: Lemon Herb Chicken with Sautéed Spinach

~510 calories per person

• 8 oz chicken breast

• 4 cups baby spinach

• 3 cloves garlic, minced

• 1 lemon (juice & zest)

• 1½ tbsp olive oil

• 1 tsp oregano

• ½ red bell pepper, sliced

Method: Season chicken with lemon, oregano. Pan-sear in olive oil. Sauté garlic, peppers, add spinach until wilted.

DAY 2

Lunch: Mediterranean Chickpea Salad

~495 calories per person

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

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• ½ red onion, thinly sliced

• 2 oz feta cheese

• 2 tbsp parsley, chopped

• 2 tbsp olive oil

• 1 tbsp red wine vinegar

• 1 tsp oregano

Method: Combine all ingredients, toss well. Let marinate 10 minutes before serving.

Dinner: Pan-Seared Fish with White Bean & Tomato Salad

~505 calories per person

• 8 oz white fish fillets

• 1 can (15 oz) cannellini beans, drained

• 1 cup cherry tomatoes, halved

• ¼ red onion, sliced

• 1 zucchini, diced

• 2 cloves garlic, minced

• 1½ tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp paprika

• Fresh parsley

Method: Season fish with paprika, pan-sear. Mix beans, tomatoes, zucchini, onion with lemon and olive oil.

DAY 3

Lunch: Zucchini & Feta Scramble with Olives

~485 calories per person

• 2 medium zucchini, diced

• 1 red bell pepper, diced

• ½ red onion, diced

• 3 cloves garlic, minced

• 2 oz feta cheese

• 2 tbsp Kalamata olives, sliced

• 1½ tbsp olive oil

• 1 tsp oregano

• Fresh parsley

• Cherry tomatoes (handful)

Method: Sauté onion and garlic, add zucchini and pepper. Cook until tender. Top with feta, olives, tomatoes.

Dinner: Greek Chicken & Vegetable Skillet

~515 calories per person

• 8 oz chicken breast, cubed

• 2 cups baby spinach

• 1 red bell pepper, sliced

• 1 cup cherry tomatoes

• 3 cloves garlic, minced

• 2 oz feta cheese

• 1½ tbsp olive oil

• 1 lemon (juice)

• 1 tsp oregano

Method: Sauté chicken with garlic and oregano. Add peppers and tomatoes, cook 5 min. Add spinach until wilted. Top with feta and lemon juice.

Meal Prep Tips:

• Prep vegetables at the start: dice cucumbers, slice onions, halve tomatoes

• Cook chickpeas and beans can be rinsed and stored together

• Pre-portion feta cheese

• Store fresh herbs in damp paper towels

This gives you variety while efficiently using all 20 ingredients across 6 meals!​​​​​​​​​​​​​​​​