4-Day Mediterranean Meal Plan
For 2 People | ~1,000 Calories/Day | Limited Ingredient Set
Daily Meal Overview
Day 1
Lunch: Greek Lemon Chicken Soup (Avgolemono-Style)
Dinner: Herb-Crusted White Fish with Roasted Vegetables & Tzatziki
Day 2
Lunch: Mediterranean Chickpea & Spinach Salad
Dinner: Moroccan-Spiced Chicken Tagine with Cauliflower Rice
Day 3
Lunch: White Bean & Tomato Salad with Fresh Herbs
Dinner: Za'atar Baked Fish with Lemon-Garlic Spinach
Day 4
Lunch: Chicken & Cucumber Quinoa Bowl
Dinner: Greek-Style Stuffed Zucchini Boats with Tomato Sauce
Consolidated Shopping List
MEAT & SEAFOOD
2 lbs boneless, skinless chicken breast
1.5 lbs white fish fillets (cod, halibut, or sea bass)
DAIRY
1 container Greek yogurt (6-7 oz) or coconut yogurt alternative
4-6 oz mozzarella cheese (shredded or block)
PRODUCE
4 medium zucchini
9 Roma tomatoes
2 medium cucumbers
1 large container baby spinach (10 oz)
1 medium yellow onion
1 small red onion (optional - can substitute yellow)
1 medium head cauliflower or 1 bag (12 oz) pre-riced cauliflower
2 heads garlic
5 lemons
2 bunches fresh parsley
1 large bunch fresh dill
1 bunch fresh mint
CANNED/JARRED GOODS
3 cans (15 oz each) chickpeas
1 can (15 oz) white beans (cannellini or great northern)
1 can (14 oz) diced tomatoes
1 jar Kalamata olives (optional)
GRAINS & PANTRY
1 box/bag quinoa (12-16 oz)
1 dozen eggs (recipe uses 2)
Olive oil (verify pantry or purchase 16-17 oz bottle)
SPICES (Check pantry first)
Za'atar spice blend (need 2 tbsp)
Dried oregano
Ground cumin
Paprika
Ground cinnamon
Salt & black pepper
Total Unique Ingredients: 24 (excluding basic pantry staples)
Day 1 Recipes
Day 1 Lunch: Greek Lemon Chicken Soup
Servings: 2 | Prep: 10 min | Cook: 20 min | Calories: ~280 per serving
A bright, comforting soup with silky egg-lemon sauce that's lighter than traditional versions.
Ingredients:
8 oz boneless, skinless chicken breast
3 cups water
1/4 cup uncooked quinoa
2 large eggs
3 tablespoons fresh lemon juice (about 1 lemon)
2 tablespoons fresh dill, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
1 clove garlic, minced
Instructions:
In a medium pot, bring water to a boil. Add chicken breast, reduce to simmer, and cook for 12-15 minutes until cooked through.
Remove chicken, let cool slightly, then shred with two forks. Set aside.
Return broth to a simmer, add quinoa and garlic. Cook for 12 minutes until quinoa is tender.
In a small bowl, whisk eggs vigorously. Slowly whisk in lemon juice.
Remove soup from heat. Slowly add 1/2 cup hot broth to egg mixture while whisking constantly (tempering).
Pour tempered egg mixture back into pot while stirring constantly. The soup will thicken slightly.
Add shredded chicken back to pot. Season with salt and pepper.
Stir in fresh dill and serve immediately.
Chef's Notes:
The key is tempering the eggs slowly to avoid scrambling them
This soup is best fresh but can be gently reheated (don't boil)
Add more lemon juice if you prefer extra tang
Can be made ahead through step 3, then finish just before serving
Day 1 Dinner: Herb-Crusted White Fish with Roasted Vegetables & Tzatziki
Servings: 2 | Prep: 15 min | Cook: 25 min | Calories: ~420 per serving
Restaurant-quality fish with a crispy herb crust, colorful roasted vegetables, and cool tzatziki sauce.
Ingredients:
For the Fish:
12 oz white fish fillets (cod or halibut)
3 tablespoons fresh parsley, finely chopped
2 tablespoons fresh dill, finely chopped
1 clove garlic, minced
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon lemon juice
For the Vegetables:
2 medium zucchini, cut into 1-inch chunks
3 Roma tomatoes, quartered
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and pepper to taste
For the Tzatziki:
1/2 cup Greek yogurt or coconut yogurt
1/2 cup cucumber, grated and squeezed dry
1 clove garlic, minced
1 tablespoon fresh dill, chopped
1 tablespoon lemon juice
Pinch of salt
Instructions:
Preheat oven to 425°F. Line a baking sheet with parchment paper.
Make tzatziki: Grate cucumber, squeeze out excess moisture with paper towels. Mix all tzatziki ingredients in a bowl and refrigerate.
Prepare vegetables: Toss zucchini and tomatoes with olive oil, oregano, salt, and pepper. Spread on half the baking sheet.
Prepare fish: Pat fish dry. Mix parsley, dill, garlic, olive oil, lemon juice, salt, and pepper in a small bowl to make a paste.
Place fish on the other half of the baking sheet. Spread herb mixture evenly over the top of each fillet, pressing gently to adhere.
Roast everything for 15-18 minutes until fish flakes easily with a fork and vegetables are tender and slightly caramelized.
Serve fish with roasted vegetables and a generous dollop of tzatziki.
Chef's Notes:
Don't skip squeezing the cucumber dry - watery tzatziki is disappointing
The herb crust should be paste-like; add a touch more oil if too dry
Fish is done when it reaches 145°F internally
Tzatziki can be made up to 2 days ahead
Day 2 Recipes
Day 2 Lunch: Mediterranean Chickpea & Spinach Salad
Servings: 2 | Prep: 15 min | Cook: 0 min | Calories: ~320 per serving
A protein-packed, no-cook salad with bright Mediterranean flavors.
Ingredients:
1 can (15 oz) chickpeas, drained and rinsed
2.5 oz fresh baby spinach, roughly chopped
1 Roma tomato, diced
1/2 cup cucumber, diced
2 tablespoons fresh parsley, chopped
2 tablespoons fresh mint, chopped
2 tablespoons Kalamata olives, pitted and halved (optional)
2 tablespoons olive oil
2 tablespoons lemon juice
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
Salt and pepper to taste
Instructions:
In a large bowl, combine chickpeas, spinach, tomato, cucumber, parsley, mint, and olives.
In a small jar or bowl, whisk together olive oil, lemon juice, garlic, cumin, oregano, salt, and pepper.
Pour dressing over salad and toss well to combine.
Let sit for 5 minutes before serving to allow flavors to meld.
Taste and adjust seasoning as needed.
Chef's Notes:
This salad actually improves after 30 minutes as flavors develop
Can be made the night before for an even quicker lunch
For extra protein, top with a halved hard-boiled egg
Add a pinch of red pepper flakes for heat
Day 2 Dinner: Moroccan-Spiced Chicken Tagine with Cauliflower Rice
Servings: 2 | Prep: 15 min | Cook: 35 min | Calories: ~380 per serving
A richly spiced North African stew that's aromatic, deeply flavored, and beautifully balanced.
Ingredients:
For the Tagine:
10 oz boneless, skinless chicken breast, cut into 1.5-inch pieces
1 can (14 oz) diced tomatoes
1 can (15 oz) chickpeas, drained and rinsed
1/2 yellow onion, diced
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup water
2 tablespoons fresh parsley, chopped
1 tablespoon lemon juice
For the Cauliflower Rice:
3 cups riced cauliflower (from 1 medium head)
1 tablespoon olive oil
Salt to taste
Instructions:
Make cauliflower rice: Cut cauliflower into florets. Pulse in food processor until rice-sized pieces form (or grate on box grater). Set aside.
Heat 1 tablespoon olive oil in a large skillet or deep pan over medium-high heat.
Season chicken pieces with salt and pepper. Brown on all sides, about 5 minutes total. Remove and set aside.
In the same pan, add onion and cook for 3 minutes until softened.
Add garlic, cumin, paprika, and cinnamon. Cook for 30 seconds until fragrant.
Add diced tomatoes, chickpeas, water, and browned chicken. Stir to combine.
Bring to a simmer, reduce heat to medium-low, cover, and cook for 20 minutes until chicken is tender and sauce has thickened.
While tagine simmers, prepare cauliflower rice: Heat 1 tablespoon olive oil in a separate large skillet over medium heat. Add cauliflower rice and salt. Sauté for 5-7 minutes, stirring occasionally, until tender but not mushy.
Stir lemon juice and half the parsley into the tagine. Taste and adjust seasoning.
Serve tagine over cauliflower rice, garnished with remaining parsley.
Chef's Notes:
Don't skip browning the chicken - it adds crucial depth of flavor
The sauce should be thick and coat the back of a spoon; simmer longer if too thin
Cauliflower rice can be made 2 days ahead and stored in the fridge
This dish reheats beautifully and flavors deepen overnight
Day 3 Recipes
Day 3 Lunch: White Bean & Tomato Salad with Fresh Herbs
Servings: 2 | Prep: 10 min | Cook: 0 min | Calories: ~280 per serving
A simple, elegant Italian-inspired salad that's greater than the sum of its parts.
Ingredients:
1 can (15 oz) white beans, drained and rinsed
2 Roma tomatoes, diced
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
1/4 small red onion (or use 2 tablespoons yellow onion), finely diced
2 tablespoons olive oil
1.5 tablespoons lemon juice
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and pepper to taste
1.5 oz fresh baby spinach (optional, for serving)
Instructions:
In a medium bowl, combine white beans, tomatoes, parsley, mint, and onion.
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
Pour dressing over bean mixture and toss gently to combine.
Let sit for 5-10 minutes to allow flavors to meld.
If desired, serve over a bed of fresh spinach.
Taste and adjust seasoning before serving.
Chef's Notes:
Quality ingredients shine here - use the best olive oil you have
Room temperature ingredients taste best; remove from fridge 15 minutes before assembling
This keeps well for 2 days, making it perfect for meal prep
Add a hard-boiled egg for extra protein if needed
Day 3 Dinner: Za'atar Baked Fish with Lemon-Garlic Spinach
Servings: 2 | Prep: 10 min | Cook: 20 min | Calories: ~340 per serving
An elegant Middle Eastern-inspired dish with aromatic za'atar and vibrant greens.
Ingredients:
For the Fish:
12 oz white fish fillets (cod or sea bass)
2 tablespoons za'atar spice blend
2 tablespoons olive oil
1 tablespoon lemon juice
1/4 teaspoon salt
For the Spinach:
2.5 oz fresh baby spinach
1 tablespoon olive oil
2 cloves garlic, thinly sliced
2 tablespoons lemon juice
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Preheat oven to 400°F. Line a baking sheet with parchment paper.
Pat fish fillets dry with paper towels.
In a small bowl, mix za'atar, 2 tablespoons olive oil, 1 tablespoon lemon juice, and salt to form a paste.
Place fish on prepared baking sheet. Spread za'atar mixture evenly over the top of each fillet.
Bake for 12-15 minutes until fish flakes easily with a fork and reaches 145°F internally.
While fish bakes, prepare spinach: Heat 1 tablespoon olive oil in a large skillet over medium heat.
Add sliced garlic and cook for 30 seconds until fragrant (don't let it brown).
Add spinach in batches, stirring as it wilts. This takes about 2-3 minutes total.
Remove from heat, add lemon juice, salt, and pepper. Toss to combine.
Serve fish over a bed of lemon-garlic spinach with lemon wedges on the side.
Chef's Notes:
Za'atar is a Middle Eastern spice blend (thyme, sumac, sesame); find it in specialty stores or online
Don't overcook the fish - it should be just opaque and tender
Squeeze the cooked spinach gently to remove excess liquid before plating
This dish is light but satisfying; perfect for a healthy dinner
Day 4 Recipes
Day 4 Lunch: Chicken & Cucumber Quinoa Bowl
Servings: 2 | Prep: 10 min | Cook: 15 min | Calories: ~310 per serving
A fresh, protein-packed bowl using leftover ingredients in a new way.
Ingredients:
6 oz boneless, skinless chicken breast
2/3 cup uncooked quinoa
1⅓ cups water
1/2 cup cucumber, diced
1 Roma tomato, diced
2 tablespoons fresh parsley, chopped
2 tablespoons fresh mint, chopped
2 tablespoons olive oil
2 tablespoons lemon juice
1 clove garlic, minced
1/2 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons Greek yogurt or coconut yogurt for topping (optional)
Instructions:
Rinse quinoa in a fine-mesh strainer. In a small pot, bring water to a boil, add quinoa, reduce to simmer, cover, and cook for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
While quinoa cooks, season chicken with salt and pepper. Heat a small skillet over medium-high heat with a drizzle of olive oil.
Cook chicken for 6-7 minutes per side until cooked through (165°F internal temperature). Let rest 5 minutes, then slice.
In a small bowl, whisk together olive oil, lemon juice, garlic, cumin, salt, and pepper.
Divide warm quinoa between two bowls. Top with sliced chicken, cucumber, tomato, parsley, and mint.
Drizzle with dressing and top with a dollop of yogurt if using.
Toss everything together before eating.
Chef's Notes:
Quinoa can be made ahead and refrigerated; use cold or reheat gently
This bowl is endlessly customizable with whatever herbs and vegetables you have
The yogurt adds creaminess but is optional
Great for using up small amounts of leftover vegetables
IMPORTANT: Reserve 1/3 cup of cooked quinoa for Day 4 Dinner
Day 4 Dinner: Greek-Style Stuffed Zucchini Boats with Tomato Sauce
Servings: 2 | Prep: 20 min | Cook: 40 min | Calories: ~390 per serving
A stunning presentation with rich flavors - zucchini boats filled with herbed chicken and quinoa, topped with melted mozzarella.
Ingredients:
For the Zucchini Boats:
2 medium zucchini
6 oz boneless, skinless chicken breast, finely diced
1/3 cup cooked quinoa (leftover from lunch)
4 oz mozzarella cheese, shredded
1/4 yellow onion, finely diced
1 clove garlic, minced
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, chopped
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and pepper to taste
For the Tomato Sauce:
2 Roma tomatoes, diced
1 tablespoon olive oil
1 clove garlic, minced
1/4 teaspoon dried oregano
Salt and pepper to taste
Instructions:
Preheat oven to 375°F.
Cut zucchini in half lengthwise. Use a spoon to scoop out the center flesh, leaving about 1/4-inch shell. Dice the scooped flesh and set aside.
Make sauce: Heat 1 tablespoon olive oil in a small saucepan over medium heat. Add garlic and cook 30 seconds. Add diced tomatoes, oregano, salt, and pepper. Simmer for 10 minutes, stirring occasionally. Set aside.
Make filling: Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add onion and cook 3 minutes. Add diced chicken and cook for 5-6 minutes until cooked through and lightly browned.
Add diced zucchini flesh and garlic to the skillet. Cook 3 minutes until softened.
Remove from heat. Stir in cooked quinoa, half the mozzarella, parsley, dill, oregano, salt, and pepper. Mix well.
Pour tomato sauce into the bottom of a baking dish. Place zucchini boats on top.
Divide filling evenly among the four zucchini halves, mounding slightly.
Top each boat with remaining mozzarella cheese.
Cover with foil and bake for 25 minutes. Remove foil and bake an additional 10 minutes until zucchini is tender and cheese is golden and bubbly.
Let rest 5 minutes before serving. Spoon extra tomato sauce over the top.
Chef's Notes:
Don't skip the tomato sauce base - it keeps the zucchini moist and adds flavor
The filling can be prepared several hours ahead and refrigerated
If zucchini are very large, you may have extra filling - save for lunch bowls
These reheat well in a 350°F oven for 15 minutes
For dairy-free: omit mozzarella and add 2 tablespoons extra quinoa and a drizzle of olive oil on top
Meal Prep & Strategy Tips
Sunday Prep (30 minutes):
Hard-boil 2 eggs (optional, for adding protein to lunches)
Wash and dry all fresh herbs; store wrapped in damp paper towels
Prep vegetables: wash spinach, dice onion, mince garlic for first 2 days
Cook extra quinoa if desired (it keeps 5 days refrigerated)
Daily Workflow:
Lunches are designed to be quick; most are no-cook or minimal cooking
Dinners use similar techniques to build efficiency across the week
Ingredient overlap means less waste and simpler shopping
Storage Notes:
Tzatziki: 3 days refrigerated
Cooked quinoa: 5 days refrigerated
Tagine: 4 days refrigerated, freezes well
Fresh herbs: 5-7 days wrapped in damp paper towel in the fridge
Calorie Distribution:
Lunches: 280-320 calories
Dinners: 340-420 calories
Daily totals: 620-740 calories (leaving room for small snacks like a piece of fruit or handful of olives if desired)
Notes on Ingredient Efficiency
This meal plan strategically reuses ingredients across multiple meals:
Chicken breast appears in 4 different preparations
White fish featured in 2 distinct ways (herb-crusted vs. za'atar)
Quinoa used in 3 meals with different flavor profiles
Chickpeas in 2 completely different contexts
Fresh herbs (parsley, dill, mint) used throughout for brightness
Lemon, garlic, spinach - Mediterranean staples that appear repeatedly but never feel boring
Zucchini & tomatoes maximized across multiple meals
The result is a tight ingredient list with zero waste and maximum variety.
Dairy Alternatives Summary
For the person with dairy sensitivity:
Greek yogurt (used in tzatziki and as topping): Substitute with coconut yogurt (unsweetened, plain). Coconut yogurt is thicker and works perfectly in tzatziki.
Mozzarella cheese (Day 4 dinner): You mentioned mozzarella is tolerated, so this should be fine. If needed, omit and add 2-3 tablespoons extra quinoa plus a drizzle of olive oil for richness.
All other recipes are naturally dairy-free or easily adaptable!
This meal plan delivers restaurant-quality Mediterranean cuisine with incredible ingredient efficiency, varied cooking techniques, and authentic flavors. Each meal is designed to be achievable while feeling special and satisfying. Enjoy your culinary journey through the Mediterranean!
Comments
Post a Comment