Week of Dec 8th
4-Day Mediterranean Meal Plan
For 2 People | ~1,000 Calories/Day | 28 Unique Ingredients
MEAL PLAN OVERVIEW
Day 1
Lunch: Greek Lemon Chicken Orzo Soup
Dinner: Moroccan-Spiced Lamb Kofta with Roasted Vegetable Couscous & Yogurt-Mint Sauce
Day 2
Lunch: Turkish-Style White Bean & Tomato Salad
Dinner: Spanish-Style Chicken with Romesco Sauce & Patatas Bravas
Day 3
Lunch: Mezze Plate with Hummus, Tabbouleh & Veggies
Dinner: Italian Braised Chicken Cacciatore with Creamy Polenta
Day 4
Lunch: Greek-Style Orzo Salad with Chicken
Dinner: Lebanese-Style Kafta with Tahini Sauce, Roasted Cauliflower & Herbed Rice
DAY 1
Day 1 Lunch: Greek Lemon Chicken Orzo Soup
Servings: 2 | Prep: 5 min | Cook: 15 min | Calories: 485 per serving
A bright, comforting soup that's ready in minutes.
Ingredients:
3 cups low-sodium chicken broth
1/2 cup orzo pasta
6 oz boneless, skinless chicken breast, diced small
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
2 cups fresh spinach, roughly chopped
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and pepper to taste
Instructions:
Heat olive oil in a medium pot over medium-high heat. Add diced chicken, season with salt and pepper, and cook for 4-5 minutes until golden.
Add chicken broth and bring to a boil.
Stir in orzo and oregano. Reduce heat and simmer for 8-9 minutes until orzo is tender.
Add spinach and cook for 1 minute until wilted.
Remove from heat, stir in lemon juice and zest. Adjust seasoning and serve immediately.
Chef's Notes:
The chicken cooks quickly when diced small
Fresh lemon at the end keeps the flavor bright
This reheats well for next-day lunch if needed
Dairy Notes: Naturally dairy-free
Day 1 Dinner: Moroccan-Spiced Lamb Kofta with Roasted Vegetable Couscous & Yogurt-Mint Sauce
Servings: 2 | Prep: 20 min | Cook: 25 min | Calories: 520 per serving
An impressive dish with aromatic spices, tender lamb skewers, and a vibrant sauce.
Ingredients:
For the Kofta:
10 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
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
1/2 teaspoon salt
1/4 teaspoon black pepper
For the Roasted Vegetables:
1 medium zucchini (8 oz), diced into 3/4-inch pieces
1 large red bell pepper (8 oz), diced into 3/4-inch pieces
1/2 medium red onion (3 oz), cut into chunks
1 1/2 tablespoons olive oil
Salt and pepper to taste
For the Couscous:
2/3 cup couscous
1 cup boiling water
1/4 teaspoon salt
1 tablespoon olive oil
For the Yogurt-Mint Sauce:
1/2 cup plain Greek yogurt
2 tablespoons fresh mint, finely chopped
1 tablespoon fresh lemon juice
1 small garlic clove, minced
Salt to taste
Instructions:
Preheat oven to 425°F. Line a baking sheet with parchment paper.
In a bowl, combine all kofta ingredients. Mix gently but thoroughly with your hands. Form into 6 oval-shaped patties (about 2 oz each). Set aside.
Toss zucchini, bell pepper, and red onion with 1 1/2 tablespoons olive oil, salt, and pepper. Spread on prepared baking sheet. Roast for 20-25 minutes, stirring halfway.
While vegetables roast, heat a large skillet over medium-high heat. Add 1 tablespoon olive oil. Cook kofta for 3-4 minutes per side until browned and cooked through (internal temp 160°F). Set aside.
Place couscous in a bowl with salt. Pour boiling water over, cover tightly with plastic wrap, and let stand 5 minutes. Fluff with fork and stir in 1 tablespoon olive oil.
Mix all yogurt sauce ingredients in a small bowl. Season with salt to taste.
Fold roasted vegetables into the couscous. Serve kofta over the vegetable couscous with yogurt sauce drizzled on top.
Chef's Notes:
Don't overmix the kofta or it will become tough
If you have wooden skewers, you can form the meat around them for authentic presentation
Make the yogurt sauce first so flavors meld while you cook
Dairy Substitution: Replace Greek yogurt with unsweetened coconut yogurt or make a tahini sauce (3 tablespoons tahini + 2 tablespoons lemon juice + 1 tablespoon water + garlic and mint, whisked smooth)
DAY 2
Day 2 Lunch: Turkish-Style White Bean & Tomato Salad
Servings: 2 | Prep: 10 min | Cook: 0 min | Calories: 475 per serving
A protein-packed, no-cook lunch with bold Mediterranean flavors.
Ingredients:
1 can (15 oz) cannellini beans, drained and rinsed
2 medium tomatoes (10 oz total), diced
1/2 medium cucumber (4 oz), diced
1/4 cup red onion, finely diced
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
3 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
1 teaspoon ground cumin
1/2 teaspoon paprika
Salt and pepper to taste
2 oz mozzarella cheese, diced small
Instructions:
In a large bowl, combine beans, tomatoes, cucumber, red onion, parsley, and mint.
In a small bowl, whisk together olive oil, red wine vinegar, cumin, paprika, salt, and pepper.
Pour dressing over bean mixture and toss gently.
Add diced mozzarella and fold in gently.
Let sit for 5 minutes for flavors to meld before serving.
Chef's Notes:
This improves as it sits - can be made up to 2 hours ahead
Serve with warm pita bread if desired (not included in calorie count)
The mozzarella adds creaminess and makes this more satisfying
Dairy Notes: Contains mozzarella (tolerated dairy)
Day 2 Dinner: Spanish-Style Chicken with Romesco Sauce & Patatas Bravas
Servings: 2 | Prep: 20 min | Cook: 40 min | Calories: 515 per serving
A stunning Spanish feast with smoky romesco and crispy potatoes.
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts (6 oz each)
1 tablespoon olive oil
1/2 teaspoon smoked paprika
Salt and pepper
For the Romesco Sauce:
1 large red bell pepper (8 oz), roasted
2 cloves garlic, peeled
1/4 cup blanched almonds, toasted
1 medium tomato (5 oz), roughly chopped
1 1/2 tablespoons red wine vinegar
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper
3 tablespoons olive oil
Salt to taste
For the Patatas Bravas:
12 oz Yukon gold potatoes, cut into 3/4-inch cubes
2 tablespoons olive oil
1/2 teaspoon smoked paprika
Salt and pepper
For garnish:
2 tablespoons fresh parsley, chopped
Instructions:
Preheat oven to 425°F.
Roast the pepper: Place whole red bell pepper directly on oven rack and roast for 25-30 minutes, turning occasionally, until skin is charred. Place in a bowl, cover, and let steam for 10 minutes. Peel off skin, remove seeds.
Make patatas: Toss potato cubes with 2 tablespoons olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet. Roast for 30-35 minutes, flipping halfway, until golden and crispy.
Make romesco: While potatoes cook, combine roasted pepper, garlic, toasted almonds, tomato, red wine vinegar, smoked paprika, cayenne, and 3 tablespoons olive oil in a food processor. Blend until smooth but slightly textured. Season with salt. Set aside.
Cook chicken: Season chicken with salt, pepper, and smoked paprika. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden and cooked through (internal temp 165°F). Let rest 5 minutes, then slice.
Assemble: Serve sliced chicken with a generous spoonful of romesco sauce. Serve patatas bravas alongside, garnished with fresh parsley.
Chef's Notes:
Toast almonds in a dry skillet for 3-4 minutes until fragrant
Romesco can be made a day ahead and refrigerated
If short on time, use jarred roasted red peppers (drain well)
The romesco is the star - don't skimp on it!
Dairy Notes: Naturally dairy-free
DAY 3
Day 3 Lunch: Mezze Plate with Hummus, Tabbouleh & Veggies
Servings: 2 | Prep: 15 min | Cook: 5 min | Calories: 490 per serving
A fresh, colorful lunch that assembles quickly.
Ingredients:
For the Quick Tabbouleh:
1/3 cup bulgur wheat
2/3 cup boiling water
1 medium tomato (5 oz), finely diced
1/2 cucumber (4 oz), finely diced
1/2 cup fresh parsley, finely chopped
2 tablespoons fresh mint, finely chopped
2 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
Salt and pepper to taste
For the Hummus:
1 can (15 oz) chickpeas, drained and rinsed
2 tablespoons tahini
2 tablespoons fresh lemon juice
1 clove garlic
2 tablespoons olive oil
2-3 tablespoons water
1/2 teaspoon ground cumin
Salt to taste
For the Plate:
1/2 medium cucumber (4 oz), sliced into sticks
1 cup cherry tomatoes (5 oz)
1 large red bell pepper (8 oz), sliced into strips
Instructions:
Make tabbouleh: Place bulgur in a bowl, pour boiling water over it, cover, and let stand 10 minutes. Fluff with a fork and let cool slightly. Add tomato, cucumber, parsley, mint, olive oil, lemon juice, salt, and pepper. Toss well.
Make hummus: In a food processor, combine chickpeas, tahini, lemon juice, garlic, olive oil, 2 tablespoons water, cumin, and salt. Blend until smooth, adding more water if needed for desired consistency.
Assemble plate: Divide hummus between two plates. Serve with tabbouleh, cucumber sticks, cherry tomatoes, and bell pepper strips.
Chef's Notes:
Both hummus and tabbouleh can be made the night before
Let bulgur cool completely before adding vegetables
This is a perfect meal-prep lunch
Dairy Notes: Naturally dairy-free
Day 3 Dinner: Italian Braised Chicken Cacciatore with Creamy Polenta
Servings: 2 | Prep: 15 min | Cook: 45 min | Calories: 525 per serving
A rustic Italian classic with fall-apart-tender chicken in rich tomato sauce.
Ingredients:
For the Cacciatore:
4 bone-in, skin-on chicken thighs (about 1.5 lbs total)
2 tablespoons olive oil
1/2 medium yellow onion (4 oz), sliced
1 large red bell pepper (8 oz), sliced into strips
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes
1/2 cup low-sodium chicken broth
2 tablespoons tomato paste
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon red pepper flakes
Salt and pepper to taste
2 tablespoons fresh parsley, chopped
For the Polenta:
2 cups water
1/2 cup polenta (coarse cornmeal)
2 tablespoons olive oil
1/2 teaspoon salt
Instructions:
Season chicken thighs generously with salt and pepper.
Heat 2 tablespoons olive oil in a large, deep skillet or Dutch oven over medium-high heat. Add chicken skin-side down and cook 5-6 minutes until deeply golden. Flip and cook 3-4 minutes more. Remove and set aside.
In the same pan, add onion and bell pepper. Sauté 5-6 minutes until softened. Add garlic and cook 1 minute.
Stir in tomato paste, oregano, basil, and red pepper flakes. Cook 1 minute.
Add diced tomatoes and chicken broth. Bring to a simmer.
Return chicken to pan, skin-side up. Reduce heat to medium-low, cover, and simmer 30 minutes until chicken is very tender.
While chicken simmers, make polenta: Bring 2 cups water to a boil with salt. Gradually whisk in polenta. Reduce heat to low and cook, stirring frequently, for 20-25 minutes until thick and creamy. Stir in 2 tablespoons olive oil.
Serve chicken cacciatore over creamy polenta, spooning sauce over top. Garnish with fresh parsley.
Chef's Notes:
Don't skip browning the chicken - it adds incredible flavor
The sauce should be thick and rich; simmer longer if needed
Polenta needs frequent stirring to prevent lumps
This is comfort food at its finest!
Dairy Substitution: Polenta is made with olive oil instead of butter, making it naturally dairy-free
DAY 4
Day 4 Lunch: Greek-Style Orzo Salad with Chicken
Servings: 2 | Prep: 10 min | Cook: 10 min | Calories: 495 per serving
A satisfying pasta salad with Mediterranean flair.
Ingredients:
3/4 cup orzo pasta
6 oz boneless, skinless chicken breast, grilled or pan-seared and sliced
1 cup cherry tomatoes (5 oz), halved
1/2 cucumber (4 oz), diced
1/4 cup red onion, finely diced
2 oz mozzarella cheese, diced
2 tablespoons fresh parsley, chopped
3 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
1 teaspoon dried oregano
1 clove garlic, minced
Salt and pepper to taste
Instructions:
Cook orzo according to package directions. Drain, rinse with cold water, and drain again thoroughly.
Season chicken with salt and pepper. Heat a skillet over medium-high heat with a drizzle of oil. Cook chicken 6-7 minutes per side until cooked through. Let rest, then slice.
In a large bowl, combine cooled orzo, cherry tomatoes, cucumber, red onion, mozzarella, and parsley.
In a small bowl, whisk together olive oil, red wine vinegar, oregano, garlic, salt, and pepper.
Pour dressing over orzo mixture and toss well. Top with sliced chicken and serve.
Chef's Notes:
Can be served warm or cold
Cook chicken the night before to make lunch even faster
This travels well for packed lunches
Dairy Notes: Contains mozzarella (tolerated dairy)
Day 4 Dinner: Lebanese-Style Kafta with Tahini Sauce, Roasted Cauliflower & Herbed Rice
Servings: 2 | Prep: 20 min | Cook: 35 min | Calories: 510 per serving
An aromatic Middle Eastern feast that's elegant yet comforting.
Ingredients:
For the Kafta:
10 oz ground lamb
1/4 cup yellow onion, very finely minced
2 tablespoons fresh parsley, finely chopped
2 tablespoons fresh mint, finely chopped
1 teaspoon ground cumin
1/2 teaspoon ground allspice
1/2 teaspoon salt
1/4 teaspoon black pepper
For the Roasted Cauliflower:
12 oz cauliflower florets (about 1/2 medium head)
1 1/2 tablespoons olive oil
1/2 teaspoon ground cumin
1/4 teaspoon paprika
Salt and pepper
For the Herbed Rice:
1/2 cup long-grain white rice
1 cup water
1 tablespoon olive oil
1/4 teaspoon salt
2 tablespoons fresh parsley, chopped
1 tablespoon fresh mint, chopped
For the Tahini Sauce:
3 tablespoons tahini
2 tablespoons fresh lemon juice
1 small garlic clove, minced
2-3 tablespoons water
Salt to taste
Instructions:
Preheat oven to 425°F.
Roast cauliflower: Toss cauliflower florets with olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until golden and tender, flipping halfway.
Make rice: Combine rice, water, olive oil, and salt in a small pot. Bring to a boil, reduce heat to low, cover, and simmer 18-20 minutes until water is absorbed. Remove from heat, let sit covered 5 minutes, then fluff and stir in parsley and mint.
Make kafta: In a bowl, combine all kafta ingredients. Mix gently but thoroughly with hands. Form into 6 oval patties.
Heat a large skillet over medium-high heat with a drizzle of oil. Cook kafta 3-4 minutes per side until browned and cooked through (internal temp 160°F).
Make tahini sauce: Whisk together tahini, lemon juice, garlic, and 2 tablespoons water. Add more water if needed to reach drizzling consistency. Season with salt.
Serve kafta over herbed rice with roasted cauliflower alongside. Drizzle tahini sauce over everything.
Chef's Notes:
The kafta mixture benefits from sitting 15 minutes before cooking if you have time
Don't crowd the pan when cooking kafta - work in batches if needed
Tahini sauce thickens as it sits - add water to thin if needed
The combination of cumin in both the meat and cauliflower ties the dish together beautifully
Dairy Notes: Naturally dairy-free
VERIFIED SHOPPING LIST
PRODUCE
Fresh Herbs:
Fresh parsley - 1 large bunch (need ~1.5 cups chopped)
Fresh mint - 1 large bunch (need ~9 tablespoons)
Vegetables:
Spinach, fresh - 1 small bag (need 2 cups)
Zucchini, medium - 1 (8 oz)
Red bell peppers, large - 5 (8 oz each)
Yellow onion, medium - 2
Red onion, medium - 1 (need ~11 oz total)
Tomatoes, medium - 3 (need ~20 oz total)
Cherry tomatoes - 2 cups (about 1 pint)
Cucumber, medium - 3 (need ~24 oz total)
Yukon gold potatoes - 12 oz (about 2-3 medium)
Cauliflower - 12 oz florets (1 small head or 1 bag)
Garlic - 1 head (need 13 cloves)
Citrus:
Lemons - 5 large (for juice and zest)
MEAT & POULTRY
Boneless, skinless chicken breast - 1.5 lbs (24 oz)
Bone-in, skin-on chicken thighs - 1.5 lbs (4 thighs)
Ground lamb - 1.25 lbs (20 oz)
DAIRY & REFRIGERATED
Plain Greek yogurt - 6 oz container (need 1/2 cup) or dairy-free alternative
Mozzarella cheese - 4 oz
PANTRY - GRAINS & PASTA
Orzo pasta - 1 box (need 1.25 cups)
Couscous - 1 box (need 2/3 cup)
Bulgur wheat - 1 bag (need 1/3 cup)
Polenta (coarse cornmeal) - 1 container (need 1/2 cup)
Long-grain white rice - 1 bag (need 1/2 cup)
PANTRY - CANNED/JARRED
Low-sodium chicken broth - 1 carton, 32 oz (need 3.5 cups)
Cannellini beans - 1 can (15 oz)
Chickpeas - 1 can (15 oz)
Diced tomatoes - 1 can (14.5 oz)
Tomato paste - 1 small can or tube (need 2 tablespoons)
Tahini - 1 jar (need 7 tablespoons)
PANTRY - NUTS
Blanched almonds - 1 small bag (need 1/4 cup)
OILS & VINEGARS
Olive oil - 1 large bottle (need ~1.25 cups total)
Red wine vinegar - 1 bottle (need 6 tablespoons)
SPICES & SEASONINGS
Ground Spices:
Ground cumin (need 4.5 teaspoons)
Ground coriander (need 1/2 teaspoon)
Smoked paprika (need 2.5 teaspoons)
Regular paprika (need 3/4 teaspoon)
Ground cinnamon (need 1/4 teaspoon)
Ground allspice (need 1/2 teaspoon)
Cayenne pepper (need 1/4 teaspoon)
Dried Herbs:
Dried oregano (need 2 teaspoons)
Dried basil (need 1/2 teaspoon)
Red pepper flakes (need 1/4 teaspoon)
Basic:
Salt (kosher or sea salt)
Black pepper
SHOPPING LIST NOTES
Package Optimization:
Chicken broth: Buy 1 standard 32 oz carton (need 28 oz)
Olive oil: Buy 1 large bottle (16.9 oz/500ml minimum)
Fresh herbs: 1 bunch of parsley and 1 bunch of mint sufficient for all uses
Tomato paste: Buy a tube rather than a can (only need 2 tablespoons)
Tahini: One standard jar covers all uses with plenty remaining
Key Ingredient Consolidations:
Mozzarella cheese used in 2 meals (Day 2 & Day 4 Lunch) - total 4 oz
Orzo pasta used in 2 meals (Day 1 & Day 4 Lunch) - total 1.25 cups
Red wine vinegar used in 3 meals - total 6 tablespoons
Ground cumin used in 4 meals - total 4.5 teaspoons
MEAL PREP TIPS
Day Before Cooking:
Make hummus and tabbouleh for Day 3 lunch
Cook chicken for Day 4 lunch salad
Make romesco sauce for Day 2 dinner
Toast almonds for Day 2 dinner
Quick Prep Strategy:
Wash and prep all herbs when you get home - store in damp paper towels
Dice onions for multiple recipes at once - store in airtight container
Mince garlic for 2-3 meals at once - store in small containers
Timing Tips for Dinners:
Day 1: Start roasting vegetables first, then make kofta while they cook
Day 2: Get potatoes in oven first, roast pepper next, then make romesco and cook chicken
Day 3: Start polenta when chicken is braising - they finish at same time
Day 4: Rice and cauliflower both take about 30 minutes - start together
NUTRITIONAL BALANCE
Each day provides approximately:
1,000 calories per person (500 per meal)
Balanced macros with quality protein, healthy fats from olive oil, and complex carbs
High fiber from vegetables, legumes, and whole grains
Minimal processed foods - everything made from scratch
Dairy-friendly with only mozzarella and Greek yogurt used (both tolerated)
INGREDIENT COUNT SUMMARY
Total Unique Ingredients: 28 items (excluding pantry staples like salt, pepper, and dried herbs)
This meal plan showcases diverse Mediterranean regions: Greek, Moroccan, Turkish, Spanish, Italian, and Lebanese cuisines - all while using a limited ingredient list that minimizes waste and maximizes flavor!
Enjoy your Mediterranean culinary journey! These restaurant-quality recipes celebrate the bright, bold flavors of the Mediterranean while keeping preparation practical for home cooking.
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