Week of 01/03/2026

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4-Day Mediterranean Meal Plan

For 2 People | ~1,000 Calories Per Day

Overview

This meal plan showcases the diversity of Mediterranean cuisine with restaurant-quality dinners and quick, fresh lunches. All recipes serve 2 people and incorporate dairy-free alternatives while maintaining authentic flavors.



Meal Plan Calendar

Day 1

  • Lunch: Greek Lemon Chicken Salad with Chickpeas

  • Dinner: Pan-Seared Fish with Romesco Sauce & Roasted Vegetables

Day 2

  • Lunch: White Bean & Tuna Salad with Fresh Herbs

  • Dinner: Moroccan Chicken Tagine with Cauliflower Couscous

Day 3

  • Lunch: Turkish Red Lentil Soup with Lemon

  • Dinner: Italian Herb-Crusted Cod with Tomato-Olive Tapenade & Sautéed Greens

Day 4

  • Lunch: Mediterranean Chickpea & Cucumber Salad

  • Dinner: Spanish-Style Chicken with Romesco & Roasted Cauliflower

Consolidated Shopping List

Optimized for 2 people, 4 days, 8 meals

MEAT & SEAFOOD

  • Chicken thighs: 2.25 lbs (36 oz total - buy 2 packages of 1-1.5 lbs each)

  • White fish fillets: 12 oz (2 fillets, 6 oz each - cod, halibut, or sea bass)

  • Cod fillets: 12 oz (2 fillets, 6 oz each)

  • Tuna in olive oil: 2 cans (5 oz each)

PRODUCE

  • Cherry tomatoes: 3 pints (6 cups total - each pint ≈ 2 cups)

  • Cucumbers: 2 medium

  • Red onion: 1 medium

  • Yellow onion: 1 large

  • Garlic: 2 heads (18 cloves needed, or 1 jar pre-peeled)

  • Carrots: 4 medium (or 1 lb bag)

  • Cauliflower: 1 medium head

  • Red bell pepper: 1 large

  • Zucchini: 1 medium

  • Baby spinach: 1 container (5 oz)

  • Lemons: 3 large (for juice and zest)

FRESH HERBS

  • Parsley (flat-leaf): 1 large bunch (14 tbsp needed)

  • Mint: 1 small bunch (2 tbsp needed)

  • Cilantro: 1 small bunch (2 tbsp needed)

  • Dill: 1 small bunch (1 tbsp needed)

CANNED GOODS & PANTRY

  • Chickpeas: 2 cans (15 oz each)

  • White beans: 1 can (15 oz - cannellini or great northern)

  • Diced tomatoes: 1 can (14.5 oz)

  • Red lentils: 1 cup (buy from bulk bins or 1 lb bag)

  • Tomato paste: 1 tube (4.5 oz tube recommended) or 1 can (6 oz)

NUTS, OLIVES & CONDIMENTS

  • Sliced or slivered almonds: 1 cup (4 oz bag)

  • Kalamata olives: 1 jar (6-8 oz jar for 3/4 cup needed)

  • Green olives: 1 small jar (4 oz jar, optional)

  • Capers: 1 small jar (3.5 oz jar)

DAIRY

  • Mozzarella: 2 oz (buy 8 oz ball or pre-sliced package)

  • Note: All other recipes are dairy-free

PACKAGE SIZE TIPS

  • Tomato paste: Buy tube format to avoid waste (need 4 tbsp)

  • Chicken: Buy 2 packages; freeze any excess

  • Mozzarella: Only 2 oz needed; use remainder within the week

  • Almonds: 4 oz bag = approximately 1 cup (exact amount needed)

Pantry Staples (assumed on hand)

  • Extra virgin olive oil

  • Salt and black pepper

  • Garlic powder

  • Ground cumin

  • Ground coriander

  • Paprika (sweet)

  • Smoked paprika

  • Dried oregano

  • Red pepper flakes

  • Ground cinnamon

  • Ground turmeric

  • Bay leaves

RECIPES

DAY 1

LUNCH: Greek Lemon Chicken Salad with Chickpeas

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


A bright, protein-packed salad with tender chicken, crisp vegetables, and a zesty lemon dressing.

Ingredients:

For the Chicken:

  • 2 boneless, skinless chicken thighs (about 12 oz total)

  • 1 tablespoon olive oil

  • 1 teaspoon dried oregano

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

For the Salad:

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

  • 1 cup cherry tomatoes, halved

  • 1/2 cucumber, diced (about 1 cup)

  • 1/4 red onion, thinly sliced

  • 2 tablespoons fresh parsley, chopped

  • 1 tablespoon fresh mint, chopped

For the Dressing:

  • 2 tablespoons olive oil

  • 2 tablespoons fresh lemon juice (about 1 lemon)

  • 1 clove garlic, minced

  • 1/2 teaspoon dried oregano

  • Salt and pepper to taste

Instructions:

  1. Season and cook chicken: Pat chicken thighs dry. Rub with 1 tablespoon olive oil, oregano, garlic powder, salt, and pepper. Heat a skillet over medium-high heat and cook chicken 4-5 minutes per side until golden and cooked through (internal temp 165°F). Let rest 3 minutes, then slice.

  2. Prepare salad: While chicken cooks, combine chickpeas, tomatoes, cucumber, red onion, parsley, and mint in a large bowl.

  3. Make dressing: Whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl.

  4. Assemble: Pour dressing over salad and toss well. Divide between 2 plates and top with sliced chicken.

Chef's Notes:

  • Make-ahead: Prep salad ingredients the night before; cook chicken fresh.

  • Storage: Keep dressing separate if making ahead; salad stays fresh 24 hours.

  • Substitution: Use rotisserie chicken to save time (use about 8 oz cooked chicken).

DINNER: Pan-Seared Fish with Romesco Sauce & Roasted Vegetables

Servings: 2 | Prep: 15 min | Cook: 30 min | ~510 calories per serving


A stunning Spanish-inspired dish featuring crispy fish topped with smoky, nutty romesco sauce alongside caramelized vegetables.

Ingredients:

For the Romesco Sauce:

  • 1 medium red bell pepper, roughly chopped

  • 1/2 cup cherry tomatoes

  • 1/3 cup raw almonds

  • 2 cloves garlic, peeled

  • 2 tablespoons olive oil

  • 1 tablespoon tomato paste

  • 1 tablespoon lemon juice

  • 1 teaspoon smoked paprika

  • 1/4 teaspoon salt

  • Pinch of red pepper flakes

For the Vegetables:

  • 1 medium zucchini, cut into 1/2-inch rounds

  • 1 cup cherry tomatoes

  • 1 tablespoon olive oil

  • Salt and pepper to taste

For the Fish:

  • 2 white fish fillets (cod, halibut, or sea bass, 6 oz each)

  • 1 tablespoon olive oil

  • Salt and pepper

Instructions:

  1. Preheat oven to 425°F. Line a baking sheet with parchment paper.

  2. Roast vegetables: Toss zucchini rounds and cherry tomatoes with 1 tablespoon olive oil, salt, and pepper. Spread on prepared baking sheet and roast 20-25 minutes until caramelized, flipping halfway.

  3. Make romesco sauce: While vegetables roast, heat 2 tablespoons olive oil in a medium skillet over medium heat. Add bell pepper, cherry tomatoes, almonds, and garlic. Cook 8-10 minutes, stirring occasionally, until peppers are softened and almonds are toasted. Transfer to a blender or food processor. Add tomato paste, lemon juice, smoked paprika, salt, and red pepper flakes. Blend until smooth but slightly chunky. Taste and adjust seasoning.

  4. Cook fish: Pat fish fillets dry and season both sides with salt and pepper. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. When oil shimmers, add fish and cook 3-4 minutes per side (depending on thickness) until golden and fish flakes easily with a fork.

  5. Serve: Divide roasted vegetables between 2 plates. Top with fish fillets and generously spoon romesco sauce over the fish. Drizzle any remaining sauce around the plate.

Chef's Notes:

  • Romesco sauce: Makes about 3/4 cup; extra can be refrigerated up to 5 days and used on grilled vegetables, chicken, or as a dip.

  • Fish options: Cod, halibut, sea bass, or snapper all work beautifully.

  • Dairy-free: This recipe is completely dairy-free.

  • Pro tip: Don't move the fish too soon when searing—let it develop a golden crust before flipping.

DAY 2

LUNCH: White Bean & Tuna Salad with Fresh Herbs

Servings: 2 | Prep: 15 min | Cook: 0 min | ~465 calories per serving


A protein-rich, no-cook Mediterranean classic that's refreshing and satisfying.

Ingredients:

  • 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed

  • 2 cans (5 oz each) chunk tuna in olive oil, drained

  • 1/2 cucumber, diced

  • 1 cup cherry tomatoes, halved

  • 1/4 red onion, thinly sliced

  • 2 tablespoons fresh parsley, chopped

  • 1 tablespoon fresh dill, chopped

  • 2 tablespoons olive oil

  • 2 tablespoons lemon juice (about 1 lemon)

  • 1 clove garlic, minced

  • 1/2 teaspoon dried oregano

  • Salt and pepper to taste

  • 1 cup mixed greens or baby spinach (optional, for serving)

Instructions:

  1. Combine salad: In a large bowl, gently combine white beans, tuna (broken into chunks), cucumber, tomatoes, red onion, parsley, and dill.

  2. Make dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.

  3. Toss and serve: Pour dressing over salad and toss gently to combine. Taste and adjust seasoning. Serve over a bed of mixed greens if desired, or enjoy on its own.

Chef's Notes:

  • Storage: This salad is excellent made ahead—flavors improve after 2-3 hours in the refrigerator.

  • Substitution: Use chickpeas instead of white beans for variety.

  • Serving suggestion: Serve with cucumber slices on the side for extra crunch.

  • Dairy-free: Completely dairy-free.

DINNER: Moroccan Chicken Tagine with Cauliflower Couscous

Servings: 2 | Prep: 15 min | Cook: 40 min | ~535 calories per serving


An aromatic North African stew with tender chicken, sweet carrots, and warm spices served over cauliflower "couscous."

Ingredients:

For the Tagine:

  • 2 boneless, skinless chicken thighs (about 12 oz total), cut into 2-inch pieces

  • 1 tablespoon olive oil

  • 1/2 large yellow onion, diced

  • 3 cloves garlic, minced

  • 3 medium carrots, peeled and cut into 1-inch pieces

  • 1 can (14.5 oz) diced tomatoes

  • 1/2 cup water

  • 1/4 cup green olives, pitted and halved (optional but recommended)

  • 1 tablespoon tomato paste

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1 teaspoon paprika

  • 1/2 teaspoon ground cinnamon

  • 1/2 teaspoon ground turmeric

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons fresh cilantro, chopped (for garnish)

For the Cauliflower Couscous:

  • 1/2 medium head cauliflower (about 3 cups florets)

  • 1 tablespoon olive oil

  • Salt and pepper to taste

  • 1 tablespoon fresh parsley, chopped

Instructions:

  1. Brown chicken: Heat 1 tablespoon olive oil in a large, deep skillet or Dutch oven over medium-high heat. Season chicken pieces with salt and pepper. Add to pan and brown on all sides, about 5 minutes total. Remove chicken and set aside.

  2. Build flavor base: In the same pan, add diced onion and cook 3-4 minutes until softened. Add garlic and cook 1 minute until fragrant.

  3. Add spices and simmer: Stir in cumin, coriander, paprika, cinnamon, turmeric, salt, and pepper. Cook 30 seconds until aromatic. Add tomato paste and stir to combine. Add diced tomatoes, water, and carrots. Return chicken to pan along with any accumulated juices.

  4. Cook tagine: Bring to a simmer, reduce heat to medium-low, cover, and cook 25-30 minutes until chicken is tender and carrots are cooked through. Add olives in the last 5 minutes of cooking. If sauce is too thin, uncover and simmer 5 minutes to reduce.

  5. Make cauliflower couscous: While tagine cooks, cut cauliflower into florets. Working in batches if needed, pulse in food processor until it resembles couscous (rice-sized pieces). Heat 1 tablespoon olive oil in a large skillet over medium heat. Add cauliflower, season with salt and pepper, and cook 5-7 minutes, stirring occasionally, until tender but not mushy. Stir in fresh parsley.

  6. Serve: Divide cauliflower couscous between 2 bowls. Ladle tagine over the top and garnish with fresh cilantro.

Chef's Notes:

  • Make-ahead: Tagine tastes even better the next day. Reheat gently and make fresh cauliflower couscous.

  • Traditional serving: Traditionally served with regular couscous, but cauliflower keeps it lighter and lower-carb.

  • Spice level: Add 1/4 teaspoon cayenne for heat.

  • Dairy-free: Completely dairy-free.

  • Storage: Refrigerate tagine up to 3 days; cauliflower couscous best fresh but can be stored 2 days.

DAY 3

LUNCH: Turkish Red Lentil Soup with Lemon

Servings: 2 | Prep: 5 min | Cook: 20 min | ~445 calories per serving


A velvety, comforting soup with warming spices and a bright lemon finish.

Ingredients:

  • 1 tablespoon olive oil

  • 1/2 medium yellow onion, diced

  • 2 cloves garlic, minced

  • 1 medium carrot, peeled and diced

  • 1 cup red lentils, rinsed

  • 3 cups water

  • 1 teaspoon ground cumin

  • 1/2 teaspoon paprika

  • 1/4 teaspoon ground turmeric

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons fresh lemon juice

  • 1 tablespoon fresh parsley, chopped (for garnish)

  • Extra virgin olive oil for drizzling

Instructions:

  1. Sauté aromatics: Heat olive oil in a medium pot over medium heat. Add onion and carrot, cook 5 minutes until softened. Add garlic and cook 1 minute until fragrant.

  2. Add spices and lentils: Stir in cumin, paprika, turmeric, salt, and pepper. Cook 30 seconds. Add red lentils and water, stir to combine.

  3. Simmer: Bring to a boil, then reduce heat to medium-low. Simmer uncovered 15-18 minutes, stirring occasionally, until lentils are completely broken down and soup is thick and creamy.

  4. Blend (optional): For a smoother texture, use an immersion blender to partially or fully blend the soup. Alternatively, transfer half to a blender, blend until smooth, and return to pot.

  5. Finish and serve: Stir in lemon juice. Taste and adjust seasoning. Divide between 2 bowls, garnish with fresh parsley and a drizzle of extra virgin olive oil.

Chef's Notes:

  • Texture: Red lentils break down naturally, creating a creamy soup without dairy.

  • Storage: Keeps 4-5 days refrigerated. Thickens when cold; thin with water when reheating.

  • Serving: Traditionally served with a wedge of lemon and crusty bread (omit bread to keep calories in range).

  • Dairy-free: Completely dairy-free.

DINNER: Italian Herb-Crusted Cod with Tomato-Olive Tapenade & Sautéed Greens

Servings: 2 | Prep: 15 min | Cook: 20 min | ~555 calories per serving


An elegant Italian dish featuring crispy herb-crusted fish, briny tapenade, and garlicky greens.

Ingredients:

For the Tapenade:

  • 1/2 cup Kalamata olives, pitted

  • 1/2 cup cherry tomatoes

  • 2 cloves garlic, roughly chopped

  • 2 tablespoons fresh parsley

  • 1 tablespoon capers

  • 2 tablespoons olive oil

  • 1 tablespoon lemon juice

  • Pinch of red pepper flakes

For the Herb Crust:

  • 1/4 cup raw almonds, finely chopped

  • 2 tablespoons fresh parsley, finely chopped

  • 1 teaspoon lemon zest

  • 1 tablespoon olive oil

  • 1/4 teaspoon salt

  • Black pepper to taste

For the Fish:

  • 2 cod fillets (6 oz each)

  • Salt and pepper

  • 1 tablespoon olive oil

For the Greens:

  • 4 cups baby spinach (about 4 oz)

  • 1 tablespoon olive oil

  • 2 cloves garlic, thinly sliced

  • Salt and pepper

  • Squeeze of lemon

Instructions:

  1. Make tapenade: Combine olives, cherry tomatoes, garlic, parsley, capers, olive oil, lemon juice, and red pepper flakes in a food processor. Pulse until coarsely chopped and combined, but not smooth. Set aside.

  2. Prepare herb crust: In a small bowl, mix finely chopped almonds, parsley, lemon zest, olive oil, salt, and pepper. Set aside.

  3. Sear fish: Pat cod fillets dry and season both sides with salt and pepper. Heat 1 tablespoon olive oil in a large oven-safe skillet over medium-high heat. Add fish and sear 3 minutes until golden on bottom.

  4. Add crust and finish: Flip fish carefully. Press herb crust mixture onto the top of each fillet. Transfer skillet to oven and bake 6-8 minutes until fish is cooked through and crust is golden.

  5. Sauté greens: While fish cooks, heat 1 tablespoon olive oil in a large skillet over medium heat. Add sliced garlic and cook 1 minute until fragrant. Add spinach, season with salt and pepper, and cook 2-3 minutes, tossing frequently, until just wilted. Finish with a squeeze of lemon.

  6. Serve: Divide sautéed greens between 2 plates. Top with cod fillets and spoon tapenade alongside or over the fish.

Chef's Notes:

  • Crust variation: If you don't have an oven-safe skillet, sear the fish stovetop, then transfer to a baking sheet for the oven.

  • Tapenade: Makes extra; refrigerate up to 1 week and use on salads, sandwiches, or as a spread.

  • Fish substitution: Halibut, sea bass, or mahi-mahi work beautifully.

  • Dairy-free: Completely dairy-free.

  • Pro tip: Don't overcook the spinach—it should be bright green and just wilted.

DAY 4

LUNCH: Mediterranean Chickpea & Cucumber Salad

Servings: 2 | Prep: 15 min | Cook: 0 min | ~470 calories per serving


A refreshing, crunchy no-cook salad with bright Mediterranean flavors and creamy mozzarella.

Ingredients:

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

  • 1 cucumber, diced

  • 1 cup cherry tomatoes, halved

  • 1/4 red onion, thinly sliced

  • 1/4 cup Kalamata olives, pitted and halved

  • 2 oz mozzarella cheese, diced (acceptable for both people)

  • 2 tablespoons fresh parsley, chopped

  • 1 tablespoon fresh mint, chopped

For the Dressing:

  • 3 tablespoons olive oil

  • 2 tablespoons lemon juice

  • 1 clove garlic, minced

  • 1/2 teaspoon dried oregano

  • 1/4 teaspoon salt

  • Black pepper to taste

Instructions:

  1. Combine salad: In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, olives, mozzarella, parsley, and mint.

  2. Make dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.

  3. Toss and serve: Pour dressing over salad and toss well to combine. Let sit 5-10 minutes for flavors to meld. Taste and adjust seasoning before serving.

Chef's Notes:

  • Dairy alternative: For the person with dairy sensitivity, omit the mozzarella from their portion or substitute with 1/4 cup diced avocado for creaminess (though this isn't traditional).

  • Note on mozzarella: Since you mentioned mozzarella is acceptable, I've included it here. If you'd prefer a fully dairy-free version, see above substitution.

  • Storage: Best eaten same day, but can be refrigerated up to 24 hours.

  • Serving: Perfect as a light lunch or side dish.

DINNER: Spanish-Style Chicken with Romesco & Roasted Cauliflower

Servings: 2 | Prep: 15 min | Cook: 35 min | ~530 calories per serving


Golden, crispy chicken with smoky romesco sauce and caramelized cauliflower—a satisfying finale to the week.

Ingredients:

For the Romesco Sauce:

  • 1/3 cup raw almonds

  • 1 cup cherry tomatoes

  • 2 cloves garlic, peeled

  • 2 tablespoons olive oil

  • 1 tablespoon tomato paste

  • 1 tablespoon lemon juice

  • 1 teaspoon smoked paprika

  • 1/4 teaspoon salt

  • Pinch of red pepper flakes

For the Chicken:

  • 2 boneless, skinless chicken thighs (about 12 oz total)

  • 1 tablespoon olive oil

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

For the Cauliflower:

  • 1/2 medium head cauliflower, cut into florets (about 3 cups)

  • 2 tablespoons olive oil

  • 1/2 teaspoon ground cumin

  • Salt and pepper to taste

  • 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

  1. Preheat oven to 425°F. Line a baking sheet with parchment paper.

  2. Roast cauliflower: Toss cauliflower florets with 2 tablespoons olive oil, cumin, salt, and pepper. Spread on prepared baking sheet in a single layer. Roast 30-35 minutes, flipping halfway, until golden and caramelized.

  3. Make romesco sauce: While cauliflower roasts, heat 2 tablespoons olive oil in a medium skillet over medium heat. Add almonds, cherry tomatoes, and garlic. Cook 8-10 minutes, stirring occasionally, until almonds are toasted and tomatoes have burst. Transfer to a blender or food processor. Add tomato paste, lemon juice, smoked paprika, salt, and red pepper flakes. Blend until smooth but slightly chunky. Taste and adjust seasoning. Set aside.

  4. Cook chicken: Pat chicken thighs dry. In a small bowl, mix smoked paprika, garlic powder, salt, and pepper. Rub spice mixture all over chicken. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken and cook 5-6 minutes per side until golden brown and cooked through (internal temp 165°F). Let rest 3 minutes, then slice.

  5. Serve: Divide roasted cauliflower between 2 plates. Top with sliced chicken and generously spoon romesco sauce over everything. Garnish with fresh parsley.

Chef's Notes:

  • Romesco variations: This is a slightly different take on the Day 1 romesco—using more tomatoes and different ratios creates a distinct flavor profile.

  • Make-ahead: Romesco can be made 3-4 days ahead and refrigerated.

  • Crispy chicken tip: Make sure chicken is very dry before seasoning, and don't move it around too much in the pan.

  • Dairy-free: Completely dairy-free.

  • Storage: Chicken and cauliflower are best fresh, but leftovers can be refrigerated up to 2 days.

Meal Prep & Storage Tips

General Guidelines:

  • Lunches: Most lunch salads can be prepped 1 day ahead. Store dressing separately and add just before eating.

  • Soups: Red lentil soup actually improves overnight. Make the full batch and store in an airtight container.

  • Sauces: Both romesco variations can be made 3-5 days ahead, saving time on busy evenings.

  • Proteins: Cook chicken fresh when possible for best texture, or prep and store up to 2 days.

Strategic Prep Sessions:

Weekend Prep (Before Day 1):

  • Wash and chop all fresh herbs, store in damp paper towels in the fridge

  • Make Day 1 romesco sauce

  • Wash and prep vegetables (store cut vegetables in airtight containers)

  • Cook chickpeas if using dried (canned is fine for convenience)

Mid-Week Prep (Before Day 3):

  • Make Day 4 romesco sauce

  • Prep any remaining vegetables

Nutritional Balance

This meal plan provides:

  • Lean proteins: Chicken, fish, legumes, and tuna

  • Healthy fats: Olive oil, almonds, and olives

  • Complex carbohydrates: Legumes, lentils, and vegetables

  • Fiber: Abundant from vegetables and legumes

  • Vitamins & minerals: Wide variety from colorful vegetables and fresh herbs

Each day averages 1,000 calories (approximately 500 per meal) while maintaining authentic Mediterranean flavors and satisfying portions.

Dairy-Free Notes

All recipes are dairy-free except Day 4 lunch, which includes mozzarella cheese (noted as acceptable). If full dairy-free is needed for both people:

  • Day 4 Lunch: Simply omit mozzarella, or substitute with 1/4 avocado per person for creaminess.

Mediterranean cuisine is naturally rich in dairy-free options, relying on olive oil, nuts, and legumes for richness and satisfaction.

Ingredient Count

Total unique ingredients (excluding pantry staples): 28


This streamlined list minimizes waste while maximizing variety. Many ingredients appear in multiple recipes, creating cohesion without repetition:

  • Almonds: Used in both romesco variations (Day 1 & 4 dinners) and herb crust (Day 3 dinner)

  • Cherry tomatoes: Appear across multiple days in different preparations

  • Fresh herbs: Parsley, cilantro, mint, and dill add brightness throughout

  • Chickpeas: Featured in two different salad preparations (Day 1 & 4 lunches)

  • Carrots: Used in both soup and tagine

Chef's Final Notes

This meal plan showcases Mediterranean diversity while keeping prep realistic:

  • Greek influences: Lemon-forward salads with fresh herbs (Day 1 & 4 lunches)

  • Spanish cuisine: Romesco sauce—a Catalan classic (Day 1 & 4 dinners)

  • Moroccan flavors: Aromatic tagine with warm spices (Day 2 dinner)

  • Turkish traditions: Silky red lentil soup (Day 3 lunch)

  • Italian elegance: Herb-crusted fish with tapenade (Day 3 dinner)

Each dinner is restaurant-quality yet achievable at home. The ingredient list is intentionally streamlined—you'll use the same base ingredients (olive oil, lemon, garlic, fresh herbs) in different combinations, creating distinct dishes without overwhelming your kitchen.


Enjoy your Mediterranean culinary journey!

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