4-Day Keto Mediterranean Meal Plan
March 10–13, 2026 | For 2 People | ~1,000 Calories Per Person Per Day
Meal Plan Overview
Day | Lunch (~400 cal/person) | Dinner (~600 cal/person) | Daily Total |
|---|---|---|---|
Day 1 | Greek Village Salad (Horiatiki) | Chicken Cacciatore with Roasted Bell Peppers & Mushrooms | ~1,000 cal |
Day 2 | Quick Shakshuka — Eggs Poached in Spiced Tomato Sauce with Olives & Feta | Greek Plaki-Style Baked Cod in Tomato-Herb Broth | ~1,000 cal |
Day 3 | Turkey, Avocado & Roasted Pepper Lettuce Wraps | Chicken Marsala with Mushrooms & Wilted Greens | ~990 cal |
Day 4 | Herb-Marinated Mozzarella Plate with Turkey & Olives | Walnut & Herb Crusted Salmon with Garlicky Wilted Spinach | ~1,005 cal |
All calorie estimates are per person. Lunches target ~380–420 cal; dinners target ~580–620 cal.
Unique Non-Pantry Ingredients: 28
Pantry staples excluded: extra virgin olive oil, salt, black pepper, garlic, dried herbs/spices (oregano, thyme, rosemary, cumin, smoked paprika, coriander, cinnamon, cayenne), red pepper flakes, white wine / chicken broth, red wine vinegar, Dijon mustard, lemon.
Recipes
Day 1 — Lunch
Greek Village Salad (Horiatiki)
(Servings: 2 | Prep: 10 min | Cook: 0 min | ~395 cal/person)
The real Greek village salad — no lettuce, no fuss, just the best ingredients you have: ripe tomatoes, cool cucumber, briny olives, sweet pepper, and a thick slab of feta drizzled with excellent olive oil. This is what Greeks eat every day and never tire of. It takes 10 minutes and tastes like summer.
Ingredients:
1 cup cherry tomatoes, halved (or 2 medium ripe tomatoes, cut into chunks)
1 medium cucumber, halved lengthwise, seeds scooped, cut into ½-inch half-moons
½ cup Kalamata olives, pitted
¼ medium red onion, very thinly sliced (optional but traditional)
3 oz feta cheese, cut into two thick slabs or crumbled (dairy-free sub: Violife dairy-free feta block, sliced — do not crumble)
3 tbsp extra-virgin olive oil (pantry)
½ tsp dried oregano (pantry)
Salt and black pepper (pantry)
Lemon wedges for serving (pantry)
Instructions:
Combine the cherry tomatoes, cucumber, and olives in a wide, shallow bowl. If using red onion, add it now. Toss gently.
Season lightly with salt (the olives and feta are already salty — taste before adding more) and a generous crack of black pepper.
Lay the feta slabs or scatter crumbles over the top. Do not stir it in — let it sit on top.
Drizzle the olive oil generously over everything, especially over the feta.
Crumble the dried oregano between your fingers directly over the salad — this releases the oils and makes a noticeable difference.
Serve immediately with lemon wedges. Do not dress ahead — the salt will draw water from the tomatoes and cucumber.
Chef's Notes:
Dairy note: Feta is used here and in Day 2 Lunch. Total feta needed across both meals is now 6 oz — buy one 6–8 oz block.
The traditional Horiatiki never has lettuce — the tomatoes and cucumber provide all the freshness. Trust the simplicity.
Use the best olive oil you have. It is the dominant flavor in this dressing.
Red onion is optional but adds a sharp counterpoint. If using it, soak the slices in cold water for 5 minutes first to mellow the bite.
Dairy-free sub: Violife feta block works well here; slice it rather than crumble for a more elegant presentation.
Day 1 — Dinner
Chicken Cacciatore with Roasted Bell Peppers & Mushrooms
(Servings: 2 | Prep: 15 min | Cook: 50 min | ~610 cal/person)
Hunter-style braised chicken thighs — deeply savory with wine-braised mushrooms, sweet bell peppers, and a rich herbed tomato sauce. This is Sunday-supper food that happens to be weeknight achievable. Nothing like puttanesca; entirely its own dish.
Ingredients:
4 bone-in, skin-on chicken thighs (about 2 lbs total)
2 medium bell peppers (1 red, 1 yellow), sliced into ½-inch strips
8 oz cremini mushrooms, thickly sliced
1 can (14 oz) whole peeled San Marzano tomatoes, crushed by hand
⅓ cup dry white wine (pantry)
2 tbsp tomato paste
1 medium yellow onion, thinly sliced
¼ cup Castelvetrano or Kalamata olives, roughly chopped
1 tbsp fresh rosemary, finely chopped (or 1 tsp dried — pantry)
2 tsp fresh thyme leaves (or ¾ tsp dried — pantry)
2 tbsp fresh flat-leaf parsley, chopped (for finishing)
3 cloves garlic, thinly sliced (pantry)
Olive oil, salt, black pepper (pantry)
Instructions:
Pat the chicken thighs completely dry with paper towels. Season aggressively on both sides with salt and black pepper.
Heat 2 tbsp olive oil in a large, wide, oven-safe skillet or braising pan (12-inch) over medium-high heat until shimmering. Add chicken thighs skin-side down. Cook undisturbed for 7–8 minutes until the skin is deeply golden and releases naturally from the pan. Flip and cook 3 more minutes. Transfer to a plate; leave the rendered fat in the pan.
Reduce heat to medium. Add the sliced onion to the same pan and cook 5 minutes, stirring occasionally, until softened and beginning to turn golden.
Add garlic and rosemary; cook 1 minute until fragrant.
Add mushrooms and cook 4–5 minutes without stirring too much, allowing them to develop color on at least one side.
Add bell peppers and cook 3 minutes, stirring once or twice.
Push vegetables to the sides and add tomato paste to the center of the pan. Cook the paste, stirring it against the pan bottom, for 1–2 minutes until it darkens slightly — this step is important for depth of flavor.
Pour in the white wine and deglaze, scraping up any browned bits from the pan bottom. Let it reduce by half, about 2 minutes.
Add the crushed tomatoes, olives, and thyme. Stir everything together and bring to a gentle simmer.
Nestle the chicken thighs back into the pan, skin-side up, so the skin sits above the sauce. Transfer to a 375°F oven, uncovered.
Braise for 25–30 minutes until the chicken is cooked through (165°F internal), the sauce has thickened, and the exposed skin has crisped back up.
Finish with fresh parsley and a drizzle of good olive oil. Taste and adjust salt.
Chef's Notes:
Do not cover the pan in the oven — the exposed skin crisps while the chicken finishes, which is the payoff for searing it properly.
San Marzano tomatoes are noticeably sweeter and less acidic than standard canned tomatoes. Worth seeking out as the sauce is simple and the tomatoes are a main character.
The olives mellow beautifully in the braise. If you prefer a brighter olive flavor, reserve half to stir in at the very end.
This dish is even better reheated the next day. Store covered and reheat gently with a splash of broth.
Entirely dairy-free.
Day 2 — Lunch
Quick Shakshuka — Eggs Poached in Spiced Tomato Sauce with Olives & Feta
(Servings: 2 | Prep: 5 min | Cook: 14 min | ~405 cal/person)
Eggs poached directly in a smoky, spiced tomato sauce with briny olives and creamy feta — North African comfort food in under 20 minutes. Rich, satisfying, and deeply flavored.
Ingredients:
4 large eggs
1 can (14 oz) crushed tomatoes
½ cup Kalamata olives, halved
2 oz feta cheese, crumbled (dairy-free sub: Violife dairy-free feta, or omit and add a drizzle of olive oil + squeeze of lemon)
1 medium green bell pepper, finely diced
1 tbsp fresh flat-leaf parsley, chopped
1 tsp ground cumin (pantry)
1 tsp smoked paprika (pantry)
½ tsp ground coriander (pantry)
Pinch of cayenne (pantry)
Olive oil, garlic, salt, pepper (pantry)
Instructions:
Heat 2 tbsp olive oil in a 10-inch skillet over medium heat. Add diced bell pepper and cook 4 minutes until softened. Add 2 cloves minced garlic and cook 1 minute.
Add cumin, smoked paprika, coriander, and cayenne; stir and toast the spices for 30 seconds.
Pour in the crushed tomatoes, season with salt and pepper, and stir to combine. Simmer 4–5 minutes until the sauce thickens slightly.
Stir in the olives. Using a spoon, make 4 shallow wells in the sauce. Crack one egg into each well.
Cover the skillet and cook 4–5 minutes for set whites with runny yolks, or 6–7 minutes for fully set yolks.
Scatter feta over the top, then fresh parsley. Serve directly from the pan.
Chef's Notes:
Dairy note: Feta is the only non-mozzarella dairy used in this 4-day plan. For the dairy-sensitive person: Violife Dairy-Free Feta is the best available substitute, or simply omit and finish with a generous drizzle of olive oil and lemon.
Watch the eggs carefully after covering — the difference between a runny and a rubbery yolk is about 90 seconds.
If your skillet lid is not tight-fitting, a sheet of foil pressed firmly over the top works perfectly.
Day 2 — Dinner
Greek Plaki-Style Baked Cod in Tomato-Herb Broth
(Servings: 2 | Prep: 10 min | Cook: 35 min | ~590 cal/person)
Plaki is one of Greece's greatest contributions to fish cookery — the fish is baked directly in a bold, garlicky tomato broth with fresh herbs until it absorbs the flavors of everything around it. Humble in technique, extraordinary in result. Completely different from en papillote: open, rustic, and communal.
Ingredients:
2 cod fillets, 6–7 oz each, at least 1 inch thick
1 can (14 oz) diced tomatoes with juice
1 medium yellow onion, halved and thinly sliced
1 small zucchini, sliced into ¼-inch rounds
¼ cup Kalamata olives, halved
3 tbsp capers, drained
⅓ cup dry white wine (pantry)
3 tbsp extra-virgin olive oil, plus more for finishing (pantry)
4 cloves garlic, thinly sliced (pantry)
2 tsp dried oregano (pantry)
1 tsp dried thyme (pantry)
¼ tsp ground cinnamon (pantry) — the authentic Greek secret
3 tbsp fresh flat-leaf parsley, roughly chopped
Salt, black pepper, lemon wedges (pantry)
Instructions:
Preheat oven to 400°F.
Heat 3 tbsp olive oil in an oven-safe baking dish or wide skillet directly on the stovetop over medium heat. Add sliced onion and cook 6–7 minutes, stirring occasionally, until soft and golden. Add garlic and cook 1 more minute.
Add oregano, thyme, and cinnamon; stir 30 seconds to bloom the spices in the oil.
Pour in the white wine and reduce 1 minute. Add the diced tomatoes with their juice, olives, and capers. Stir, season with salt and pepper, and simmer for 5 minutes.
Add the zucchini rounds into the sauce. Nestle the cod fillets into the broth, spooning sauce over the top of each fillet.
Drizzle the fish generously with olive oil and season the tops lightly with salt and pepper.
Bake uncovered at 400°F for 18–22 minutes, depending on fillet thickness, until the cod is opaque throughout and flakes easily with a fork. Do not overcook.
Scatter fresh parsley over the top and finish with a squeeze of lemon. Serve directly from the dish with extra broth spooned freely alongside.
Chef's Notes:
The cinnamon is the authentic Greek touch that makes this dish taste unlike anything Italian. Use just ¼ tsp — you should not be able to identify it, but you will notice something rounded and complex in the background.
Thick, center-cut fillets are essential. Thin cod will overcook before the sauce comes together. Ask your fishmonger for center-cut pieces.
The generous broth is part of the dish, not incidental — spoon it over the fish freely when plating.
Entirely dairy-free.
Day 3 — Lunch
Turkey, Avocado & Roasted Pepper Lettuce Wraps
(Servings: 2 | Prep: 15 min | Cook: 0 min | ~385 cal/person)
Bright, crunchy, and loaded with healthy fat from avocado and olive oil — a no-cook assembly lunch that eats more satisfyingly than it has any right to for the effort involved.
Ingredients:
6 oz deli-sliced turkey breast (uncured, no-sugar-added)
1 large ripe avocado, halved, pitted, and thinly sliced
3 oz jarred roasted red peppers, sliced into strips
8 large butter lettuce leaves
¼ cup Castelvetrano or Kalamata olives, roughly chopped
2 tbsp fresh basil leaves, torn
1 tbsp extra-virgin olive oil (pantry)
1 tsp Dijon mustard (pantry)
1 tsp red wine vinegar (pantry)
Salt, black pepper, lemon wedges (pantry)
Instructions:
Whisk together olive oil, Dijon mustard, and red wine vinegar in a small bowl. Season with salt and pepper.
Lay out the butter lettuce leaves on a plate or board, 4 per person, cupped side up.
Layer each leaf with a slice or two of turkey, a few slices of avocado, a strip of roasted pepper, and a few chopped olives.
Drizzle the dressing lightly over each filled leaf, then scatter torn basil on top.
Finish with a small squeeze of lemon and a crack of black pepper. Serve immediately.
Chef's Notes:
Build these at the table rather than in advance — the avocado will oxidize and the lettuce will wilt if assembled too early.
If your turkey seems dry, a direct drizzle of olive oil on the turkey before wrapping makes a significant difference.
Entirely dairy-free.
Day 3 — Dinner
Chicken Marsala with Mushrooms & Wilted Greens
(Servings: 2 | Prep: 15 min | Cook: 35 min | ~600 cal/person)
A proper restaurant classic — thin chicken cutlets pan-seared to golden, then finished in a deeply savory Marsala wine and mushroom sauce that concentrates down into something glossy and extraordinary. Served over wilted baby spinach to keep it keto. This is the dish people order at Italian-American restaurants and wish they could make at home.
Ingredients:
For the chicken:
2 large boneless, skinless chicken breasts (about 6–7 oz each), pounded to ½-inch thickness
¼ cup almond flour (for dredging — keeps it keto and gives a light crust)
2 tbsp olive oil
Salt and black pepper
For the Marsala sauce:
6 oz cremini mushrooms, thickly sliced (in addition to the 8 oz used in Day 1 — buy 14 oz total)
½ cup dry Marsala wine (see note — do not use sweet Marsala)
¼ cup low-sodium chicken broth (pantry)
2 tbsp unsalted butter (dairy-free sub: dairy-free butter or 2 tbsp olive oil — see note)
3 cloves garlic, thinly sliced (pantry)
2 tsp fresh thyme leaves (pantry)
2 tbsp fresh flat-leaf parsley, chopped
For the wilted greens:
4 oz baby spinach (use from the 10 oz bag bought for Day 4 Dinner)
1 tbsp olive oil
1 clove garlic, thinly sliced (pantry)
Salt and pepper
Instructions:
Pound the chicken: Place chicken breasts between two sheets of plastic wrap. Pound to an even ½-inch thickness with a meat mallet or rolling pin. This is the most important step — it ensures fast, even cooking and a better crust. Season both sides generously with salt and pepper.
Dredge: Spread the almond flour on a plate. Press each chicken breast into the almond flour on both sides, shaking off any excess. The coating should be very thin and even.
Sear the chicken: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the chicken and cook undisturbed for 3–4 minutes per side until deeply golden and cooked through. Transfer to a plate and tent loosely with foil.
Build the sauce: In the same skillet, reduce heat to medium. Add 1 tbsp butter (or olive oil) and the sliced mushrooms. Cook without stirring for 3–4 minutes until the mushrooms are deeply browned on one side. Stir and cook 2 more minutes.
Add the garlic and thyme; cook 1 minute until fragrant.
Deglaze with Marsala: Pour in the Marsala wine. It will sizzle aggressively — let it bubble and reduce by half, scraping up every browned bit from the pan bottom, about 3 minutes. The fond is pure flavor.
Add the chicken broth and simmer 3–4 minutes until the sauce is slightly thickened and glossy.
Finish the sauce: Remove the pan from heat. Add the remaining 1 tbsp butter in small pieces and swirl the pan gently until it melts and the sauce becomes velvety. Taste and adjust salt. Return the chicken to the pan and spoon the sauce over the top.
Wilt the greens: In a separate small skillet, heat 1 tbsp olive oil over medium heat. Add garlic and cook 30 seconds. Add baby spinach and toss with tongs for 1–2 minutes until wilted. Season with salt and pepper.
Plate: Divide the wilted spinach between two plates. Set the chicken on top and spoon the mushroom-Marsala sauce generously over everything. Scatter fresh parsley over the top.
Chef's Notes:
Use dry Marsala (Secco), not sweet (Dolce). Sweet Marsala will make the sauce taste like dessert. The bottle label will specify.
Dairy-free: Replace butter with dairy-free butter (Earth Balance or Miyoko's) or simply use 2 tbsp good olive oil. The sauce will be slightly less glossy but still delicious — add 1 tsp Dijon mustard to the broth to help emulsify.
Do not crowd the mushrooms in step 4 — they need room to brown, not steam. If your pan is small, cook them in two batches.
The chicken can be pounded and seasoned up to 4 hours ahead and kept covered in the fridge.
Contains dairy (butter) — dairy-free substitution noted above.
Day 4 — Lunch
Herb-Marinated Mozzarella Plate with Turkey & Olives
(Servings: 2 | Prep: 10 min | Cook: 0 min | ~410 cal/person)
Fresh mozzarella marinated briefly in herbs and olive oil, served alongside deli turkey, good olives, and cherry tomatoes. An effortless, beautiful Italian-style antipasto plate.
Ingredients:
8 oz fresh mozzarella (buffalo or regular; not the low-moisture block kind)
3 oz deli turkey breast (uncured, no-sugar-added)
½ cup mixed olives (Kalamata + Castelvetrano together are ideal)
1 cup cherry tomatoes, halved
2 tbsp fresh basil leaves, torn
1 tsp fresh thyme leaves (or ½ tsp dried — pantry)
¼ tsp dried oregano (pantry)
Pinch of red pepper flakes (pantry)
3 tbsp extra-virgin olive oil (pantry)
Salt, black pepper, lemon wedges (pantry)
Instructions:
Slice the mozzarella into ½-inch rounds. Arrange on a plate and season lightly with salt.
In a small bowl, combine the olive oil, thyme, oregano, red pepper flakes, and a small pinch of salt. Spoon this herb oil over the mozzarella and let it sit for at least 5 minutes at room temperature before serving — this brief marination makes a real difference.
Drape or fan the turkey slices loosely alongside the mozzarella.
Add the cherry tomatoes and olives to the plate, nestling them in around the other components.
Tear the basil leaves and scatter over everything. Finish with a grind of black pepper and a squeeze of lemon.
Chef's Notes:
Dairy note: Mozzarella is confirmed acceptable for the dairy-sensitive person in this plan. If there is any doubt, Violife makes a fresh-style dairy-free mozzarella that works well here.
Even 5 minutes of the olive oil marinade transforms plain mozzarella; 20 minutes is better if you have time.
Serve the mozzarella and turkey at room temperature — cold protein has a flat, waxy texture.
Day 4 — Dinner
Walnut & Herb Crusted Salmon with Garlicky Wilted Spinach
(Servings: 2 | Prep: 12 min | Cook: 22 min | ~595 cal/person)
Salmon fillets crusted with a fragrant walnut-herb crust, roasted until the crust is golden and the fish is silky beneath it, served on a bed of deeply garlicky wilted spinach with lemon. The kind of dish that feels like you ordered it somewhere good.
Ingredients:
2 salmon fillets, 6–7 oz each, skin-on, center-cut
⅓ cup raw walnut halves
2 tbsp fresh flat-leaf parsley, finely chopped
1 tbsp fresh dill, finely chopped
10 oz fresh baby spinach
1 tbsp Dijon mustard (pantry — acts as the "glue" for the crust)
1 tsp lemon zest (pantry)
¼ tsp smoked paprika (pantry)
3 cloves garlic, thinly sliced (pantry)
Pinch of red pepper flakes (pantry)
Olive oil, salt, black pepper, lemon wedges (pantry)
Instructions:
Preheat oven to 400°F. Line a small baking sheet with parchment paper or foil.
Make the walnut crust: Pulse walnuts in a food processor 5–6 times until roughly chopped — chunky crumbs, not walnut flour. Transfer to a bowl and mix in parsley, dill, lemon zest, smoked paprika, 1 tbsp olive oil, a pinch of salt, and a grind of black pepper.
Place salmon fillets skin-side down on the prepared baking sheet. Pat the tops dry. Spread a thin, even layer of Dijon mustard over the top and sides of each fillet — this is the adhesive layer.
Press the walnut-herb mixture firmly onto the mustard-coated tops, mounding it slightly and pressing to adhere.
Roast at 400°F for 14–17 minutes, depending on thickness. The crust should be golden and fragrant; the salmon beneath should be just opaque at the thickest point with a slightly translucent center if you prefer it medium. Do not overcook.
While the salmon roasts, prepare the spinach: Heat 2 tbsp olive oil in a large skillet over medium heat. Add the sliced garlic and red pepper flakes and cook 1–2 minutes until the garlic is just turning golden — pull from the heat the moment it colors.
Add all the baby spinach at once (it will seem like an enormous amount). Toss with tongs and season with salt. Continue tossing every 30 seconds for 2–3 minutes until fully wilted and any released liquid has evaporated. Squeeze a lemon wedge over the top.
Divide the garlicky spinach between two plates, mounding it in the center. Carefully lift the salmon fillets and set on top of the spinach so the crust faces up. Serve with lemon wedges.
Chef's Notes:
Do not over-process the walnuts — the textural contrast of chunky pieces against silky salmon is the point. Rough chop by knife works equally well.
If your fillets are very thin (under ¾ inch), check at 12 minutes. The crust can scorch on thin pieces.
The Dijon mustard does not make the salmon taste like mustard once cooked — it becomes a neutral binder. This technique works with any nut crust.
Entirely dairy-free.
Consolidated Shopping List ✓ VERIFIED
For 2 people, 4 days, 8 meals | Excludes all pantry staples
Fish & Seafood
Item | Quantity |
|---|---|
Cod fillets, center-cut, 6–7 oz each | 2 fillets (~14 oz) |
Salmon fillets, skin-on, center-cut, 6–7 oz each | 2 fillets (~14 oz) |
Poultry & Deli
Item | Quantity | Notes |
|---|---|---|
Bone-in, skin-on chicken thighs | 4 thighs (~2 lbs) | Day 1 Dinner (cacciatore) |
Boneless, skinless chicken breasts | 2 breasts (~14 oz) | Day 3 Dinner (Marsala) |
Deli turkey breast, uncured/no-sugar-added | 9 oz total (buy 9–10 oz package) | Days 3L and 4L |
Eggs & Dairy
Item | Quantity | Notes |
|---|---|---|
Eggs, large | 6 (buy one 6-pack) | Day 2 Lunch: 4 eggs |
Feta cheese | 6–8 oz block | Day 1 Lunch (3 oz) + Day 2 Lunch (2 oz) — dairy-free sub: Violife dairy-free feta |
Fresh mozzarella in water | 8 oz | Day 4 Lunch — confirmed OK for dairy-sensitive person |
Unsalted butter | ½ stick (2 oz) | Day 3 Dinner — dairy-free sub: dairy-free butter or olive oil |
Produce
Item | Quantity | Notes |
|---|---|---|
Baby spinach, fresh | 10 oz bag | Day 3D (~4 oz) + Day 4D (~10 oz) — buy a 10 oz bag, use half for Marsala |
Butter lettuce | 1 large head | 8 leaves needed for Day 3 Lunch; inspect at store for fullness |
Cherry tomatoes | 2 pints (~20 oz) | ~2.5 cups needed (Days 1L, 4L) — 1 pint is insufficient |
Cucumber | 1 medium | Day 1 Lunch (Horiatiki) |
Bell pepper, red | 1 large | Day 1 Dinner |
Bell pepper, yellow | 1 large | Day 1 Dinner |
Bell pepper, green | 1 medium | Day 2 Lunch (shakshuka) |
Zucchini | 1 small | Day 2 Dinner |
Cremini mushrooms | 14 oz total | Day 1 Dinner (8 oz) + Day 3 Dinner (6 oz) — buy one 8 oz and one 6 oz, or a 16 oz package |
Yellow onions | 2 medium | Days 1D and 2D (Day 3D swordfish removed; onion no longer needed for Day 3) |
Avocado, ripe | 1 large | Day 3 Lunch — buy 1–2 days ahead if needed |
Fresh flat-leaf parsley | 1 large bunch | ~11 tbsp used across all 4 days |
Fresh basil | 1 small bunch | Days 3L and 4L |
Fresh rosemary | 1 small bunch | Day 1 Dinner (1 tbsp) |
Fresh dill | 1 small bunch | Day 4 Dinner (1 tbsp) |
Fresh thyme | 1 small bunch | Days 1D, 3D, and 4L |
Pantry / Jarred (non-staple)
Item | Quantity | Notes |
|---|---|---|
San Marzano whole peeled tomatoes, 14 oz | 1 can | Day 1 Dinner |
Crushed tomatoes, 14 oz | 1 can | Day 2 Lunch |
Diced tomatoes with juice, 14 oz | 1 can | Day 2 Dinner |
Tomato paste | 1 tube or small can (2 tbsp needed) | Day 1 Dinner only — a tube prevents waste |
Jarred roasted red peppers | 1 jar (need ~3 oz; standard 12 oz jar is fine) | Day 3 Lunch only |
Castelvetrano olives, pitted | 1 jar, 8 oz or larger drained weight | ~1 cup needed across Days 1D, 3L, 4L |
Kalamata olives, pitted | 1 jar, 8 oz or larger drained weight | ~1¼ cups needed across Days 1L, 2L, 2D, 4L |
Capers | 1 jar, 4 oz minimum | 5 tbsp drained needed (Days 1L: 2 tbsp, 2D: 3 tbsp) |
Dry Marsala wine | 1 bottle (need ½ cup / ~4 oz) | Day 3 Dinner — buy dry/Secco, not sweet |
Almond flour | 1 small bag | Day 3 Dinner (¼ cup for dredging) |
Raw walnut halves | 1 small bag | Day 4 Dinner (⅓ cup) |
Dairy Notes At-a-Glance
Meal | Dairy Used | Dairy-Free Substitution |
|---|---|---|
Day 1 Lunch — Horiatiki | Feta cheese (3 oz) | Violife dairy-free feta block, sliced |
Day 2 Lunch — Shakshuka | Feta cheese (2 oz) | Violife dairy-free feta, or omit + drizzle of olive oil & lemon |
Day 3 Dinner — Chicken Marsala | Unsalted butter (2 tbsp) | Dairy-free butter (Miyoko's / Earth Balance) or olive oil + 1 tsp Dijon |
Day 4 Lunch — Mozzarella Plate | Fresh mozzarella (8 oz) | Confirmed acceptable; Violife dairy-free mozzarella if needed |
All other meals (4 of 8) | None | — |
Total unique non-pantry ingredients: 28 | All recipes serve 2 | All measurements imperial
Buon appetito!
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