4-Day Mediterranean Meal Plan
February 11, 2026 | For 2 People | ~1,000 Calories/Day
Weekly Overview
Day | Lunch (~400 cal) | Dinner (~600 cal) |
|---|---|---|
Day 1 | Turkish Red Pepper & Walnut Dip with Crudités | Sicilian Swordfish Involtini with Herb-Roasted Tomatoes |
Day 2 | Lebanese Fattoush Salad with Sumac | Moroccan Chermoula-Baked Halibut with Carrot-Cumin Mash |
Day 3 | Italian Panzanella with White Beans | Greek-Style Chicken with Spinach-Rice Pilaf (Spanakorizo) |
Day 4 | Spanish Piperade with Crispy Bread | Turkish Lahmacun-Style Flatbread with Ground Chicken |
Consolidated Shopping List
✓ VERIFIED - Audited against all 8 recipes for 2 people
Proteins
2 swordfish steaks (6 oz each)
2 halibut fillets (5 oz each)
2 boneless, skinless chicken breasts (6 oz each)
8 oz ground chicken
Produce
4 lemons (total juice needed: ~1/2 cup plus zest)
2 large red bell peppers
1 green bell pepper
8 Roma tomatoes (used across 4 recipes)
1 pint cherry tomatoes
3 English cucumbers (2.5 needed across 4 recipes)
1 bunch radishes (8 radishes needed)
7 medium carrots (5 for carrot mash + 2 for Muhammara crudités)
2 large yellow onions (1.5 needed)
1 small red onion (optional for Panzanella)
1 head garlic (12 cloves needed across all recipes)
1 head romaine lettuce (for Fattoush; can substitute arugula)
1 bunch fresh parsley (large)
1 bunch fresh cilantro
1 bunch fresh dill
1 bunch fresh mint
1 small bunch fresh basil (1/4 cup for Panzanella)
5 oz baby spinach
3 oz arugula (used in Panzanella and Lahmacun)
Canned/Jarred Goods
1 can (15 oz) cannellini beans
1/4 cup walnuts
1/4 cup pine nuts
6 oz jar roasted red peppers
Grains & Bread
1 cup long-grain white rice
4 pita breads
8 oz crusty Italian bread (used in Muhammara, Swordfish, Panzanella, and Piperade)
2 flatbreads or naan
Dairy & Alternatives
3 oz Greek yogurt (or dairy-free coconut yogurt)
Pantry Staples & Seasonings
Extra virgin olive oil
Red wine vinegar
Tomato paste (3 tablespoons total needed)
Cumin (ground and seeds)
Paprika (sweet and smoked)
Sumac
Dried oregano
Dried mint
Cinnamon
Cayenne pepper
Salt & black pepper
Honey (for pomegranate molasses substitute)
Garlic powder
Onion powder
Day 1
LUNCH: Turkish Red Pepper & Walnut Dip (Muhammara) with Crudités
Serves: 2 | Prep Time: 10 min | Cook Time: 5 min | Calories: 380 per serving
Ingredients
6 oz jarred roasted red peppers, drained
1/4 cup walnuts, toasted
2 tablespoons Italian bread, toasted and torn
1 tablespoon tomato paste
1 tablespoon lemon juice
1 teaspoon pomegranate molasses (or 1 teaspoon honey + 1/2 teaspoon lemon juice)
1/2 teaspoon cumin
1/4 teaspoon smoked paprika
Pinch cayenne pepper
2 tablespoons extra virgin olive oil
Salt to taste
For Serving: 1 cup carrot sticks, 1/2 cucumber sliced, 4 radishes quartered, 2 pita breads cut into triangles
Instructions
Toast walnuts in a dry skillet over medium heat for 3-4 minutes until fragrant. Let cool.
Toast bread pieces until crispy, about 2 minutes per side.
In a food processor, combine roasted peppers, walnuts, bread, tomato paste, lemon juice, pomegranate molasses substitute, cumin, paprika, and cayenne.
Pulse until nearly smooth, scraping down sides as needed.
With processor running, drizzle in olive oil until incorporated. Season with salt.
Transfer to a serving bowl and drizzle with additional olive oil.
Serve with fresh vegetables and toasted pita triangles.
Chef's Notes
Muhammara is a vibrant Levantine dip with a perfect balance of sweet, tangy, and nutty flavors. The bread acts as a thickener while walnuts provide richness. Make extra and refrigerate for up to 5 days.
DINNER: Sicilian Swordfish Involtini with Herb-Roasted Tomatoes
Serves: 2 | Prep Time: 20 min | Cook Time: 35 min | Calories: 590 per serving
Ingredients
For the Filling:
1/4 cup Italian bread, finely chopped
2 tablespoons pine nuts, toasted
2 tablespoons fresh parsley, minced
1 tablespoon fresh mint, minced
1 clove garlic, minced
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
Zest of 1/2 lemon
Salt and black pepper
For the Swordfish:
2 swordfish steaks (6 oz each), pounded to 1/4-inch thickness
Salt and black pepper
2 tablespoons extra virgin olive oil
For the Tomatoes:
1 pint cherry tomatoes
2 tablespoons extra virgin olive oil
2 cloves garlic, thinly sliced
1/4 teaspoon dried oregano
Salt and black pepper
Fresh basil or parsley for garnish
Instructions
Preheat oven to 400°F. Toast pine nuts in a dry skillet until golden, about 3 minutes. Set aside.
Make the filling: In a bowl, combine chopped bread, pine nuts, parsley, mint, garlic, 2 tablespoons olive oil, lemon juice, and zest. Season with salt and pepper. Mix well.
Prepare swordfish: Place steaks between plastic wrap and gently pound to even 1/4-inch thickness. Season both sides with salt and pepper.
Divide filling between the two steaks, spreading evenly over each piece. Roll tightly from one short end to the other, securing with toothpicks.
Heat 2 tablespoons olive oil in an oven-safe skillet over medium-high heat. Sear involtini on all sides until golden, about 6-8 minutes total.
While fish sears, toss cherry tomatoes with 2 tablespoons olive oil, sliced garlic, oregano, salt, and pepper on a small baking sheet.
Transfer skillet with fish to oven alongside tomato baking sheet. Roast for 15-18 minutes until fish is cooked through (internal temp 145°F) and tomatoes are blistered and bursting.
Remove toothpicks from involtini. Serve each rolled swordfish with half the roasted tomatoes, garnished with fresh herbs and a drizzle of pan juices.
Chef's Notes
Involtini (meaning "little bundles" in Italian) is a classic Sicilian preparation that transforms simple ingredients into an elegant presentation. The key is pounding the fish evenly so it rolls smoothly. Swordfish's meaty texture holds up beautifully to rolling and roasting. The herb-citrus filling stays moist and fragrant while the tomatoes provide a bright, acidic counterpoint.
Dairy Alternative: This dish is naturally dairy-free.
Day 2
LUNCH: Lebanese Fattoush Salad with Sumac
Serves: 2 | Prep Time: 12 min | Cook Time: 3 min | Calories: 395 per serving
Ingredients
For the Salad:
2 pita breads, cut into 1-inch pieces
2 cups romaine lettuce, chopped (or use arugula if preferred)
1 English cucumber, diced
2 Roma tomatoes, diced
4 radishes, thinly sliced
1/4 cup fresh parsley, roughly chopped
2 tablespoons fresh mint, roughly chopped
2 tablespoons fresh dill, roughly chopped
For the Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon sumac
1 small clove garlic, minced
Salt and black pepper to taste
Instructions
Preheat oven to 400°F or use a toaster oven. Arrange pita pieces on a baking sheet and toast for 3-5 minutes until golden and crispy. Set aside.
In a large bowl, combine cucumber, tomatoes, radishes, parsley, mint, and dill.
Make the dressing: In a small bowl, whisk together olive oil, lemon juice, sumac, garlic, salt, and pepper.
Just before serving, add toasted pita chips to the salad bowl. Pour dressing over and toss thoroughly.
Divide between two plates and serve immediately while pita is still crispy.
Chef's Notes
Fattoush is Lebanon's beloved bread salad, distinguished by its tangy sumac dressing and crispy pita chips. The key is adding the toasted bread at the last moment to maintain its crunch. Sumac provides a distinctive lemony-tart flavor that's essential to authentic fattoush.
Dairy Alternative: This dish is naturally dairy-free.
DINNER: Moroccan Chermoula-Baked Halibut with Carrot-Cumin Mash
Serves: 2 | Prep Time: 15 min | Cook Time: 35 min | Calories: 610 per serving
Ingredients
For the Chermoula:
1/2 cup fresh cilantro, packed
1/4 cup fresh parsley, packed
2 cloves garlic
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
Juice of 1 lemon
3 tablespoons extra virgin olive oil
Salt to taste
For the Fish:
2 halibut fillets (5 oz each)
Salt and black pepper
For the Carrot Mash:
5 medium carrots, peeled and cut into 1-inch pieces
1 teaspoon cumin seeds
2 tablespoons extra virgin olive oil
1 tablespoon Greek yogurt or coconut yogurt
Salt and black pepper
1 tablespoon fresh cilantro, chopped (for garnish)
Instructions
Preheat oven to 400°F.
Make the chermoula: In a food processor, combine cilantro, parsley, garlic, cumin, paprika, cayenne, lemon juice, and olive oil. Pulse until smooth. Season with salt. Reserve 2 tablespoons for serving.
Prepare carrots: Bring a large pot of salted water to a boil. Add carrots and cook until very tender, about 15-18 minutes.
While carrots cook, toast cumin seeds in a small dry skillet over medium heat until fragrant, about 2 minutes.
Season halibut fillets with salt and pepper. Place in a baking dish and spread chermoula generously over the tops.
Bake halibut for 12-15 minutes until fish flakes easily and reaches an internal temperature of 145°F.
Drain cooked carrots thoroughly. Transfer to a bowl and mash with a potato masher or fork. Stir in toasted cumin seeds, olive oil, and yogurt. Season with salt and pepper.
Divide carrot mash between two plates. Top each with a halibut fillet. Drizzle with reserved chermoula and garnish with fresh cilantro.
Chef's Notes
Chermoula is Morocco's quintessential herb marinade, bright with cilantro and warming spices. Unlike heavy sauces, it keeps the delicate halibut light while infusing it with bold flavor. The sweet carrot mash, perfumed with toasted cumin, provides an earthy complement. This dish showcases how Moroccan cuisine balances brightness and warmth.
Dairy Alternative: Use coconut yogurt in place of Greek yogurt for the carrot mash.
Day 3
LUNCH: Italian Panzanella with White Beans
Serves: 2 | Prep Time: 12 min | Cook Time: 0 min | Calories: 410 per serving
Ingredients
For the Salad:
4 oz crusty Italian bread, cut into 1-inch cubes (about 2 cups)
3 Roma tomatoes, cut into wedges
1/2 English cucumber, diced
1/2 small red onion, thinly sliced (optional, or use 2 tablespoons if onion-sensitive)
1 can (15 oz) cannellini beans, drained and rinsed
2 oz arugula
1/4 cup fresh basil leaves, torn
For the Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 small clove garlic, minced
Salt and black pepper to taste
Instructions
If bread is fresh, toast cubes in a 400°F oven for 5-7 minutes until lightly golden and dried. If bread is stale/day-old, use as is.
In a large bowl, combine tomatoes, cucumber, red onion, cannellini beans, and torn basil.
Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar, garlic, salt, and pepper.
Add bread cubes to the salad bowl. Pour dressing over and toss well. Let sit for 5-8 minutes to allow bread to absorb the dressing and tomato juices.
Add arugula and toss gently just before serving.
Divide between two plates or bowls. Serve at room temperature.
Chef's Notes
Panzanella is Tuscany's ingenious way of transforming stale bread into a satisfying meal. The key is letting the bread soak up the tomato juices and vinaigrette, creating a wonderful texture contrast between soft and slightly chewy. Adding white beans makes this more substantial while keeping it light. Perfect for a quick lunch that tastes like you're dining in Florence.
Dairy Alternative: This dish is naturally dairy-free.
DINNER: Greek-Style Chicken with Spinach-Rice Pilaf (Spanakorizo)
Serves: 2 | Prep Time: 15 min | Cook Time: 45 min | Calories: 595 per serving
Ingredients
For the Chicken:
2 boneless, skinless chicken breasts (6 oz each)
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and black pepper
Lemon wedges for serving
For the Spanakorizo:
2 tablespoons extra virgin olive oil
1/2 large yellow onion, finely diced
1 clove garlic, minced
1 cup long-grain white rice
1 3/4 cups water or chicken stock
5 oz baby spinach, roughly chopped
2 tablespoons fresh dill, chopped
1 tablespoon fresh parsley, chopped
Juice of 1/2 lemon
Salt and black pepper to taste
Instructions
Marinate chicken: In a bowl, combine 2 tablespoons olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Add chicken breasts and turn to coat. Let marinate while preparing rice (at least 15 minutes).
Make the spanakorizo: Heat 2 tablespoons olive oil in a medium saucepan over medium heat. Add onion and cook until softened, about 5 minutes.
Add garlic and cook for 1 minute until fragrant.
Add rice and stir to coat with oil, toasting for 1-2 minutes.
Add water/stock and bring to a boil. Reduce heat to low, cover, and simmer for 12 minutes.
Uncover, add chopped spinach on top without stirring. Cover again and cook for 3-4 minutes until spinach wilts and rice is tender.
While rice finishes, cook chicken: Heat a large skillet over medium-high heat. Remove chicken from marinade and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F.
Remove chicken from heat and let rest for 5 minutes.
Finish the rice: Remove from heat and stir spinach into rice. Add dill, parsley, and lemon juice. Season with salt and pepper. Let stand covered for 5 minutes.
Slice chicken on the bias. Divide spanakorizo between two plates and top with sliced chicken. Serve with lemon wedges.
Chef's Notes
Spanakorizo is a classic Greek comfort dish that transforms simple rice into something special with fresh spinach and herbs. The technique of adding spinach on top of the rice (rather than stirring it in immediately) allows it to steam gently, preserving its color and nutrients. The bright herbs and lemon added at the end keep it fresh and vibrant. This is Greek home cooking at its finest—simple, wholesome, and deeply satisfying.
Dairy Alternative: This dish is naturally dairy-free.
Day 4
LUNCH: Spanish Piperade with Crispy Bread
Serves: 2 | Prep Time: 8 min | Cook Time: 12 min | Calories: 405 per serving
Ingredients
For the Piperade:
2 tablespoons extra virgin olive oil
1 large red bell pepper, cut into strips
1 green bell pepper, cut into strips
1/2 large yellow onion, thinly sliced
2 cloves garlic, thinly sliced
2 Roma tomatoes, diced
1/2 teaspoon sweet paprika
Pinch cayenne pepper
Salt and black pepper to taste
1 tablespoon fresh parsley, chopped
2-4 slices crusty Italian bread, toasted
Instructions
Heat olive oil in a large skillet over medium-high heat.
Add bell peppers and onion. Cook, stirring occasionally, for 6-7 minutes until softened and beginning to char in spots.
Add garlic and cook for 1 minute until fragrant.
Add diced tomatoes, paprika, cayenne, salt, and pepper. Cook for 3-4 minutes until tomatoes break down and mixture becomes saucy.
Remove from heat and stir in fresh parsley.
Toast bread slices until crispy and golden.
Serve piperade warm over toasted bread or alongside for dipping.
Chef's Notes
Piperade is a vibrant Basque pepper and tomato stew that's incredibly versatile. While traditionally served with eggs or salt cod, it's equally delicious as a quick lunch spooned over crispy bread. The key is cooking the peppers until they're soft and slightly caramelized, creating a sweet-savory base. This is peasant food elevated—rustic, colorful, and packed with flavor.
Dairy Alternative: This dish is naturally dairy-free.
DINNER: Turkish Lahmacun-Style Flatbread with Ground Chicken
Serves: 2 | Prep Time: 20 min | Cook Time: 25 min | Calories: 600 per serving
Ingredients
For the Topping:
2 teaspoons extra virgin olive oil
8 oz ground chicken
1/2 large yellow onion, very finely diced
2 cloves garlic, minced
1 Roma tomato, finely diced
2 tablespoons tomato paste
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
1/4 teaspoon dried mint
Salt and black pepper to taste
2 tablespoons fresh parsley, finely chopped
For Assembly:
2 flatbreads or naan
1 cup arugula or mixed greens
1/2 English cucumber, thinly sliced
2 tablespoons lemon juice
1 tablespoon extra virgin olive oil
Optional: Greek yogurt or coconut yogurt for drizzling
Instructions
Preheat oven to 425°F. Place flatbreads on a baking sheet.
Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add ground chicken and cook, breaking up with a spoon, until no longer pink, about 5 minutes.
Add onion and cook for 3-4 minutes until softened.
Add garlic, diced tomato, and tomato paste. Stir to combine.
Add cumin, paprika, cinnamon, cayenne, dried mint, salt, and pepper. Cook for 2-3 minutes until mixture is fragrant and slightly reduced.
Remove from heat and stir in fresh parsley. Taste and adjust seasoning.
Divide the meat mixture between the two flatbreads, spreading it evenly across the surface.
Bake for 10-12 minutes until the edges are crispy and the topping is cooked through.
While flatbreads bake, toss arugula and cucumber with lemon juice, 1 tablespoon olive oil, salt, and pepper.
Remove flatbreads from oven. Top each with half the dressed greens.
Cut each flatbread into quarters. Serve with optional yogurt for drizzling.
Chef's Notes
Lahmacun, often called "Turkish pizza," is actually more like a thin, crispy flatbread topped with spiced meat. Traditional versions use lamb, but ground chicken creates a lighter version that's just as flavorful. The warm spices—cumin, cinnamon, and dried mint—are signature to Turkish cuisine. The topping should be spread thin so it bakes into the bread rather than sitting on top. The fresh salad added at the end provides crucial contrast to the warm, spiced meat. In Turkey, lahmacun is often rolled up like a wrap with the greens inside.
Dairy Alternative: Use coconut yogurt for drizzling instead of Greek yogurt, or omit entirely.
Weekly Prep Tips
Make-Ahead Strategies
Muhammara (Day 1 Lunch): Can be made up to 3 days ahead and refrigerated. Bring to room temperature before serving.
Chermoula (Day 2 Dinner): Prepare sauce up to 2 days ahead for even more developed flavor.
Vegetables: Pre-chop cucumbers, tomatoes, and bell peppers the night before for quicker assembly.
Toast Cumin Seeds: Toast extra cumin seeds and store in an airtight container for quick use.
Shopping Tips
Purchase fish from a reputable fishmonger the day of or day before cooking for maximum freshness.
Look for day-old bread for panzanella—it's traditional and more economical.
Fresh herbs keep longer when stored upright in a glass of water in the refrigerator, covered loosely with a plastic bag.
Time-Saving Techniques
Use pre-washed baby spinach and pre-washed arugula.
Toast all nuts and seeds at the beginning of the week and store in airtight containers.
Keep lemon juice pre-squeezed in the refrigerator (fresh juice lasts 2-3 days).
Unique Ingredient Count
Total Unique Ingredients (excluding pantry staples/seasonings): 28
Proteins (4): Swordfish, Halibut, Chicken Breast, Ground Chicken
Produce (19): Lemons, Red Bell Peppers, Green Bell Pepper, Roma Tomatoes, Cherry Tomatoes, English Cucumber, Radishes, Carrots, Yellow Onion, Red Onion, Garlic, Romaine Lettuce, Parsley, Cilantro, Dill, Mint, Basil, Baby Spinach, Arugula
Canned/Jarred (4): Cannellini Beans, Walnuts, Pine Nuts, Roasted Red Peppers (jarred)
Grains/Bread (4): White Rice, Pita Bread, Italian Bread, Flatbreads/Naan
Dairy (1): Greek Yogurt (with coconut yogurt alternative)
Chef's Final Notes:
This meal plan showcases the diversity of Mediterranean cuisine by drawing from six different culinary traditions: Italian, Greek, Turkish, Lebanese, Moroccan, and Spanish (Basque). Each day offers distinct flavor profiles and cooking techniques:
Day 1 features Sicilian rolled fish with a bright herb filling and sweet roasted tomatoes
Day 2 highlights North African flavors with chermoula's cilantro-forward punch and sweet-spiced carrots
Day 3 celebrates classic Greek and Italian simplicity with bright, fresh ingredients
Day 4 explores Turkish spice blends and Basque pepper stews
The ingredient list is deliberately efficient—many items appear across multiple recipes (lemons, parsley, garlic, olive oil) while each meal tastes completely unique. Lunches are designed for speed and minimal cooking, while dinners provide restaurant-quality presentations and complex flavors worth the extra time.
All recipes are calibrated for 2 servings and stay within the caloric targets while providing satisfying portions and complete nutrition. The dairy-sensitive accommodations are seamlessly integrated—most dishes are naturally dairy-free, and where dairy appears, simple substitutions maintain the dish's integrity.
Enjoy your Mediterranean culinary journey!
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