4-Day Keto Mediterranean Meal Plan
March 17–20, 2026 | For 2 People | ~1,000 Calories Per Person Per Day
Meal Plan Overview
Day | Lunch (~375–400 cal/person) | Dinner (~600–625 cal/person) | Daily Total |
|---|---|---|---|
Day 1 | Tuna Niçoise Salad | Turkish-Spiced Chicken Thighs with Roasted Red Pepper & Walnut Sauce (Tarator) | ~1,010 cal |
Day 2 | Baked Eggs with Spinach, Olives & Mozzarella (Florentine-Style) | Salmon Baked in Chermoula with Charred Asparagus & Lemon Oil | ~1,005 cal |
Day 3 | Arugula Salad with Tuna, Artichoke Hearts & Shaved Parmesan | Lemon-Herb Chicken Piccata with Wilted Spinach | ~1,000 cal |
Day 4 | Roasted Red Pepper & Avocado Salad with Soft-Boiled Eggs | Pan-Seared Cod with Olive & Caper Relish over Warm White Bean Puree | ~1,010 cal |
All calorie estimates are per person. Lunches target ~375–400 cal; dinners target ~600–625 cal.
Unique Non-Pantry Ingredients: 27
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), Dijon mustard, red wine vinegar, chicken broth, lemon.
Shopping List
For 2 people, 4 days, 8 meals. Excludes all pantry staples listed above. Quantities verified by shopping optimizer.
Fish & Seafood
Item | Quantity | Used In |
|---|---|---|
Canned tuna in olive oil (5 oz cans) | 4 cans | Days 1L (2 cans), 3L (2 cans) |
Salmon fillets, skin-on, center-cut, 6–7 oz each | 2 fillets (~14 oz total) | Day 2D |
Cod fillets, center-cut, 6–7 oz each | 2 fillets (~14 oz total) | Day 4D |
Poultry
Item | Quantity | Used In |
|---|---|---|
Bone-in, skin-on chicken thighs | 4 thighs (~2 lbs) | Day 1D |
Boneless, skinless chicken breasts | 2 breasts (~14 oz) | Day 3D |
Eggs & Dairy
Item | Quantity | Notes |
|---|---|---|
Eggs, large | 10 needed — buy one dozen | Day 1L: 2 eggs; Day 2L: 4 eggs; Day 4L: 4 eggs |
Fresh mozzarella in water | 4 oz | Day 2L — confirmed OK for dairy-sensitive person |
Parmesan, wedge | 1 small wedge (~2 oz) | Day 3L — dairy-free sub: omit or use Violife Parmesan-style |
Produce
Item | Quantity | Notes |
|---|---|---|
Baby arugula | 5 oz bag | Day 3L |
Baby spinach, fresh | 12 oz bag | Day 1L (~1.5 oz), Day 2L (~4 oz), Day 3D (~4 oz) — ~9.5 oz total |
Asparagus | 1 bunch (~12 oz) | Day 2D |
Cherry tomatoes | 1 pint (~10–12 oz) | Day 1L (1 cup), Day 2L (½ cup) — 1.5 cups total |
Avocado, ripe | 1 large | Day 4L — buy 1–2 days ahead if needed |
Cucumber | 1 medium | Day 1L |
Green beans | 8 oz | Day 1L |
Fresh flat-leaf parsley | 1 large bunch | Days 1D, 2D, 3D, 4L, 4D — ~¾ cup total |
Fresh cilantro | 1 bunch | Day 2D (chermoula) |
Yellow onion | 1 medium | Day 4D |
Shallot | 1 large | Day 3D |
Pantry / Jarred (non-staple)
Item | Quantity | Notes |
|---|---|---|
Jarred roasted red peppers | 1 jar (16 oz), or 2 jars (12 oz) | Day 1D (~6 oz drained) + Day 4L (~4.5 oz drained) = ~10.5 oz drained total; a 12 oz jar yields only ~7–8 oz drained — insufficient |
Marinated artichoke hearts | 1 jar (12–14 oz) | Day 3L (1 cup drained) |
Kalamata olives, pitted | 1 jar (10–12 oz net weight) | Days 1L, 2L, 4D — ~5.2 oz drained total; an 8 oz jar is insufficient |
Capers | 1 jar (8–10 oz net weight) | Days 1L, 3L, 3D, 4D — 10 tbsp (~5 oz drained) total; a 4 oz jar yields only ~2–2.5 oz drained |
White beans (cannellini), 15 oz can | 1 can | Day 4D |
Anchovy fillets in olive oil | 1 small tin (2 oz) | Day 3D (piccata depth) |
Raw walnut halves | 1 small bag (~3 oz) | Day 1D (tarator sauce — ½ cup / ~2 oz needed) |
Dry white wine | 1 split (187 ml) or small bottle | Day 3D — a 187 ml split yields ~¾ cup; only ⅓ cup needed |
Almond flour | 1 bag (smallest available, ~1 lb) | Day 3D (¼ cup needed for dredging) |
Dairy Notes At-a-Glance
Meal | Dairy Used | Dairy-Free Substitution |
|---|---|---|
Day 2 Lunch — Baked Eggs Florentine | Fresh mozzarella (4 oz) | Confirmed acceptable; Violife dairy-free mozzarella if needed |
Day 3 Lunch — Arugula Salad | Parmesan shavings (~1 oz) | Omit and add a handful of toasted pine nuts + extra olive oil, or use Violife Parmesan-style block |
All other meals (6 of 8) | None | — |
Recipes
Day 1 — Lunch
Tuna Niçoise Salad
(Servings: 2 | Prep: 15 min | Cook: 8 min | ~390 cal/person)
A proper Niçoise is not a jumbled mixed salad — it is a composed plate, each element placed deliberately, dressed with a bright anchovy-free vinaigrette. Oil-packed tuna, crisp blanched green beans, briny olives, and hard-boiled eggs on a bed of greens. Classic Riviera food that happens to be perfectly keto.
Ingredients:
2 (5 oz) cans tuna in olive oil, drained (reserve 1 tbsp oil for dressing)
2 large eggs
8 oz green beans, stem ends trimmed
1 cup cherry tomatoes, halved
½ medium cucumber, sliced into ¼-inch rounds
⅓ cup Kalamata olives, pitted
2 tbsp capers, drained
2 cups loosely packed baby spinach or arugula (use from the bag bought for Day 3L)
For the dressing:
1 tbsp reserved tuna oil
3 tbsp extra-virgin olive oil (pantry)
1½ tbsp red wine vinegar (pantry)
1 tsp Dijon mustard (pantry)
1 small clove garlic, grated (pantry)
Salt and black pepper (pantry)
Instructions:
Bring a medium saucepan of well-salted water to a boil. Gently lower the eggs in and boil exactly 8 minutes for a just-set, slightly jammy yolk. Transfer immediately to an ice bath and let sit 5 minutes. Peel and halve lengthwise.
While the eggs cook, add the green beans to the same boiling water and cook 3 minutes until bright green and crisp-tender. Drain and immediately plunge into the ice bath alongside the eggs. Pat dry.
Make the dressing: whisk together the reserved tuna oil, olive oil, red wine vinegar, Dijon, and grated garlic. Season with salt and pepper. Taste — it should be bright and slightly tart.
Divide the greens between two wide plates. Dress lightly with about a third of the vinaigrette and toss gently.
Arrange the remaining components in sections on each plate: green beans, cherry tomatoes, cucumber, olives, and capers. Mound the tuna in the center, breaking it into large flakes rather than crumbling. Place the egg halves alongside.
Drizzle the remaining dressing over everything. Finish with a crack of black pepper and serve immediately.
Chef's Notes:
The ice bath for both the eggs and beans is not optional — it stops the cooking instantly and keeps the beans a vivid green.
Oil-packed tuna from a good brand (Italian or Spanish) makes a substantial difference here. The oil adds richness that water-packed tuna cannot replicate.
Arrange the plate components separately rather than tossing everything together. A composed Niçoise looks beautiful and lets each element keep its distinct flavor.
Entirely dairy-free.
Day 1 — Dinner
Turkish-Spiced Chicken Thighs with Roasted Red Pepper & Walnut Sauce (Tarator)
(Servings: 2 | Prep: 15 min | Cook: 50 min | ~620 cal/person)
This is a dish rooted in Ottoman palace cooking — spice-rubbed chicken thighs roasted until the skin crackles, served over a silky, smoky red pepper and walnut sauce called tarator. The sauce is nutty, slightly sweet from the peppers, with a breath of cumin and a faint heat. Nothing like romesco, nothing like any recent plan. Extraordinary with very little effort.
Ingredients:
For the chicken:
4 bone-in, skin-on chicken thighs (about 2 lbs total)
1 tsp smoked paprika (pantry)
1 tsp ground cumin (pantry)
½ tsp ground coriander (pantry)
¼ tsp cayenne (pantry)
½ tsp dried oregano (pantry)
Salt and black pepper (pantry)
2 tbsp olive oil (pantry)
For the tarator sauce:
1 cup jarred roasted red peppers, drained and patted dry (~6 oz from a 12 oz jar — reserve the rest for Day 4L)
½ cup raw walnut halves
2 cloves garlic (pantry)
1½ tbsp red wine vinegar (pantry)
3 tbsp extra-virgin olive oil (pantry)
½ tsp ground cumin (pantry)
¼ tsp smoked paprika (pantry)
Pinch of cayenne (pantry)
Salt (pantry)
To finish:
2 tbsp fresh flat-leaf parsley, chopped
Lemon wedges (pantry)
Instructions:
Preheat oven to 425°F.
Pat the chicken thighs completely dry with paper towels — this is the most important step for crispy skin. Mix together the smoked paprika, cumin, coriander, cayenne, oregano, 1 tsp salt, and ½ tsp black pepper in a small bowl. Rub the spice mix all over the chicken, getting under the skin where possible.
Heat 2 tbsp olive oil in an oven-safe skillet (12-inch, cast iron ideal) over medium-high heat until shimmering. Add the chicken skin-side down and cook undisturbed for 7–8 minutes until deeply golden. The skin should release naturally from the pan when it is ready — do not force it. Flip and cook 2 minutes on the flesh side.
Transfer the skillet to the oven and roast uncovered for 25–30 minutes until the internal temperature reaches 165°F and the skin is deeply bronzed and crackling.
While the chicken roasts, make the tarator: In a small dry skillet over medium heat, toast the walnuts for 3–4 minutes, stirring frequently, until fragrant and lightly darkened. Watch carefully — they go from toasted to burnt quickly. Let cool 5 minutes.
Combine the toasted walnuts, drained roasted peppers, garlic, red wine vinegar, olive oil, cumin, smoked paprika, cayenne, and a good pinch of salt in a food processor. Blitz until smooth and creamy, scraping down the sides once. Taste and adjust salt and vinegar — the sauce should be rich, slightly smoky, and just tart enough to cut the fat. Add 1–2 tbsp warm water if needed to loosen to a pourable, saucy consistency.
Warm the tarator gently in a small saucepan over low heat, or serve at room temperature.
Spoon the tarator generously across the bottom of each plate, spreading it with the back of a spoon. Set two chicken thighs on top per person, skin-side up. Scatter fresh parsley over the top and serve with lemon wedges.
Chef's Notes:
The sauce can be made up to 3 days ahead and refrigerated — the flavor actually improves. Bring to room temperature before serving.
Do not skip the stovetop sear before the oven. The skin crisps in the dry oven heat, but the color and fond come from the initial sear.
Any leftover tarator is exceptional as a spread on lettuce wraps or alongside roasted vegetables.
Entirely dairy-free.
Day 2 — Lunch
Baked Eggs with Spinach, Olives & Mozzarella (Florentine-Style)
(Servings: 2 | Prep: 8 min | Cook: 12 min | ~395 cal/person)
Eggs baked directly in a pan of wilted garlicky spinach with torn mozzarella melting in puddles and salty olives throughout. This is Italian shakshuka in spirit — quick, deeply satisfying, and unlike any recent plan. One pan, 20 minutes, restaurant-quality result.
Ingredients:
4 large eggs
4 oz baby spinach (a generous handful per person)
4 oz fresh mozzarella in water, torn into rough pieces (dairy-free sub: Violife fresh mozzarella-style, or omit and finish with a drizzle of olive oil and squeeze of lemon)
½ cup cherry tomatoes, halved
¼ cup Kalamata olives, pitted and roughly chopped
3 cloves garlic, thinly sliced (pantry)
¼ tsp red pepper flakes (pantry)
3 tbsp extra-virgin olive oil (pantry)
Salt and black pepper (pantry)
Lemon wedges for serving (pantry)
Instructions:
Heat 3 tbsp olive oil in a 10-inch oven-safe skillet over medium heat. Add the garlic and red pepper flakes and cook, stirring, for 1–2 minutes until the garlic is just starting to turn golden at the edges — pull it immediately before it browns.
Add the spinach in large handfuls, turning with tongs as each batch wilts. Season with salt. Continue until all the spinach is wilted and any excess liquid has evaporated, about 3 minutes total. The spinach should be glossy with the oil, not wet.
Scatter the cherry tomatoes and olives over the spinach. Tuck the torn mozzarella pieces into the spinach in 4–5 spots around the pan.
Make 4 shallow wells in the spinach with the back of a spoon. Crack one egg into each well. Season the eggs lightly with salt and black pepper.
Cover the skillet with a lid (or a sheet of foil pressed tight) and cook over medium-low heat for 5–6 minutes for set whites with runny yolks, or 7–8 minutes for fully set yolks. Check at 5 minutes — the difference between runny and rubbery is about 90 seconds.
Serve directly from the pan. Squeeze a lemon wedge over the top at the table.
Chef's Notes:
Do not skip drying out the spinach properly in step 2 — pooled water under the eggs will prevent them from setting correctly.
The mozzarella melts into soft, creamy pockets that punctuate each bite differently. Do not stir it in.
If your skillet is not oven-safe, simply keep it on the stovetop with a tight-fitting lid — the result is the same.
Dairy-free note: mozzarella is used here. Violife dairy-free mozzarella melts reasonably well; alternatively, omit and finish with a generous drizzle of your best olive oil and a squeeze of lemon.
Day 2 — Dinner
Salmon Baked in Chermoula with Charred Asparagus & Lemon Oil
(Servings: 2 | Prep: 15 min | Cook: 25 min | ~610 cal/person)
Chermoula — North Africa's great herb marinade — is here used not as a Moroccan-style sauce over bland fish, but as a concentrated, olive-oil-rich coating that bakes directly into the salmon and forms a fragrant crust. The asparagus is charred at high heat until the tips blister and the stalks become tender-sweet. Finished with a simple lemon oil and fresh herbs. A completely different preparation from recent chermoula dishes.
Ingredients:
For the chermoula:
½ cup fresh cilantro leaves and tender stems, packed
¼ cup fresh flat-leaf parsley leaves, packed
3 cloves garlic (pantry)
1 tsp ground cumin (pantry)
½ tsp smoked paprika (pantry)
¼ tsp ground coriander (pantry)
¼ tsp cayenne (pantry)
3 tbsp extra-virgin olive oil (pantry)
2 tbsp fresh lemon juice (pantry)
½ tsp salt (pantry)
For the salmon:
2 salmon fillets, 6–7 oz each, skin-on, center-cut
Salt and black pepper (pantry)
For the asparagus:
1 bunch asparagus (~12 oz), woody ends snapped off
2 tbsp extra-virgin olive oil (pantry)
Salt and black pepper (pantry)
Lemon oil finish:
2 tbsp extra-virgin olive oil (pantry)
1 tsp lemon zest (pantry)
1 tbsp fresh lemon juice (pantry)
Pinch of salt (pantry)
1 tbsp fresh flat-leaf parsley, finely chopped
Instructions:
Preheat oven to 425°F. Line a sheet pan with foil or parchment.
Make the chermoula: Combine the cilantro, parsley, garlic, cumin, smoked paprika, coriander, cayenne, olive oil, lemon juice, and salt in a food processor (or finely chop by hand and mix). Pulse until you have a thick, slightly chunky paste — not smooth. Taste and adjust salt. It should be bold, herby, and vibrantly green.
Pat the salmon fillets completely dry on both sides with paper towels. Season the flesh side lightly with salt and pepper. Flip skin-side down onto the prepared sheet pan. Spread the chermoula generously and evenly over the tops and sides of each fillet, mounding it slightly. It should be a thick, herb-packed coating, not a thin smear.
Toss the asparagus with 2 tbsp olive oil and a good pinch of salt directly on a second sheet pan (or on the edges of the same one if it is large enough). Spread in a single layer.
Place both pans in the oven. Roast the salmon for 14–17 minutes depending on thickness — the chermoula crust should be fragrant and just set, and the salmon beneath should be barely opaque at the thickest point. Roast the asparagus alongside for 10–12 minutes, turning once halfway through, until the tips are blistered and the stalks are just tender.
While everything roasts, make the lemon oil: whisk together the 2 tbsp olive oil, lemon zest, lemon juice, and a pinch of salt in a small bowl. Stir in the chopped parsley.
Divide the charred asparagus between two plates, fanning them out. Carefully lift the salmon fillets and set alongside the asparagus, crust-side up. Spoon the lemon oil over and around everything. Serve immediately.
Chef's Notes:
The key difference from chermoula dishes in previous plans: the chermoula here is used as a thick baked crust on salmon, not as a sauce spooned over separately. The crust seals in moisture and picks up a concentrated, slightly caramelized quality in the oven.
If the chermoula paste seems very thick, thin it with an extra teaspoon of olive oil rather than lemon juice (too much acid inhibits browning).
Asparagus thickness varies wildly. Thin pencil asparagus will be done in 8 minutes; thick stems may take 14. Check at 8 minutes and pull what's ready.
Entirely dairy-free.
Day 3 — Lunch
Arugula Salad with Tuna, Artichoke Hearts & Shaved Parmesan
(Servings: 2 | Prep: 12 min | Cook: 0 min | ~380 cal/person)
Oil-packed tuna broken into large, meaty flakes over peppery arugula, with buttery marinated artichoke hearts, briny capers, and translucent shavings of aged Parmesan. Dressed with a sharp lemon-Dijon vinaigrette. An Italian-inspired antipasto plate that eats like a proper meal.
Ingredients:
2 (5 oz) cans tuna in olive oil, drained (reserve 1 tbsp oil for dressing)
4 oz baby arugula (about 4 generous cups)
1 cup marinated artichoke hearts, drained and halved or quartered
2 tbsp capers, drained
1 oz Parmesan, shaved with a vegetable peeler into thin ribbons (dairy-free sub: omit and add 2 tbsp toasted pine nuts and a few extra drops of olive oil)
For the dressing:
1 tbsp reserved tuna oil
2½ tbsp extra-virgin olive oil (pantry)
1½ tbsp fresh lemon juice (pantry)
1 tsp Dijon mustard (pantry)
1 small clove garlic, grated (pantry)
Salt and black pepper (pantry)
Instructions:
Make the dressing: whisk together the reserved tuna oil, olive oil, lemon juice, Dijon, and grated garlic until emulsified. Season with salt and a generous crack of black pepper. The dressing should be assertively tart.
In a large bowl, toss the arugula with most of the dressing — just enough to lightly coat without wilting. Taste a leaf; it should be bright and peppery with a light sheen.
Divide the dressed arugula between two plates. Scatter the artichoke hearts and capers over the top.
Break the tuna into large, generous flakes (not small crumbles) directly over each plate, distributing it evenly.
Using a vegetable peeler, shave the Parmesan directly over each plate in 6–8 long, thin ribbons.
Drizzle any remaining dressing around the edges of the plate. Finish with a final grind of black pepper. Serve immediately.
Chef's Notes:
Large flakes of tuna eat completely differently from crumbled tuna — more substantial, less like a sandwich filling. Break it gently with your fingers rather than a fork.
Marinated artichoke hearts do most of the flavor work here. If yours are in a bland oil, drain them and toss with a little red wine vinegar and a pinch of dried oregano 10 minutes before assembling.
Dairy note: Parmesan is used here. For the dairy-sensitive person, toasted pine nuts with an extra drizzle of olive oil and a pinch of salt make a surprisingly satisfying substitute for the savory, salty richness of the cheese.
Day 3 — Dinner
Lemon-Herb Chicken Piccata with Wilted Spinach
(Servings: 2 | Prep: 15 min | Cook: 30 min | ~620 cal/person)
Chicken piccata is one of the great Italian-American restaurant classics: thin cutlets pounded to a gossamer half-inch, dredged in almond flour, pan-fried until golden, then finished in a pan sauce of white wine, capers, lemon, and anchovy — the anchovy is not traditional but dissolves completely and adds an umami depth that makes the sauce taste like it simmered for hours rather than minutes. Served over deeply garlicky wilted spinach. A different preparation entirely from the Chicken Marsala of recent plans.
Ingredients:
For the chicken:
2 boneless, skinless chicken breasts (~7 oz each), pounded to ½-inch thickness
¼ cup almond flour (pantry, or use a light dusting — keeps it keto)
Salt and black pepper (pantry)
3 tbsp olive oil (pantry)
For the piccata sauce:
2 anchovy fillets, minced to a paste (about ½ tsp — the secret ingredient)
1 large shallot, very finely minced
3 tbsp capers, drained
⅓ cup dry white wine (or sub low-sodium chicken broth + ½ tsp extra lemon juice)
¼ cup low-sodium chicken broth (pantry)
3 tbsp fresh lemon juice (pantry)
1 tsp lemon zest (pantry)
3 tbsp extra-virgin olive oil (pantry — replaces butter; see note)
2 tbsp fresh flat-leaf parsley, finely chopped
For the wilted spinach:
4 oz baby spinach
2 tbsp olive oil (pantry)
2 cloves garlic, thinly sliced (pantry)
Pinch of red pepper flakes (pantry)
Salt (pantry)
Instructions:
Pound the chicken: Place each breast between two sheets of plastic wrap. Pound to an even ½-inch thickness with a meat mallet or the bottom of a heavy pan. This step is essential — it ensures the chicken cooks in under 4 minutes per side and produces a much better crust. Season both sides generously with salt and pepper.
Dredge: Spread the almond flour on a plate. Press each breast into the flour on both sides, shaking off all excess. The coating should be extremely thin — just a light dusting.
Sear: Heat 3 tbsp olive oil in a large skillet (12-inch) over medium-high heat until shimmering. Add the chicken and cook 3–4 minutes per side until deeply golden and cooked through (165°F). Do not crowd the pan — cook in two batches if necessary. Transfer to a warm plate and tent loosely with foil.
Build the sauce: Reduce the heat to medium. Pour off all but 1 tbsp of the fat in the pan. Add the minced shallot and cook, stirring, for 2 minutes until softened. Add the minced anchovy and stir for 30 seconds — it will dissolve completely into the shallot.
Add the capers and cook 30 seconds. Pour in the white wine and deglaze, scraping up every browned bit from the pan bottom. Let the wine reduce by half, about 2 minutes.
Add the chicken broth, lemon juice, and lemon zest. Simmer 2–3 minutes until the sauce is slightly reduced and bright.
Finish the sauce: Remove the pan from heat. Add the 3 tbsp extra-virgin olive oil and swirl the pan gently as it incorporates — the sauce will turn glossy and slightly thick. Add the parsley. Taste and adjust salt and lemon. Return the chicken to the pan and baste it with the sauce.
Wilt the spinach: In a separate skillet, heat 2 tbsp olive oil over medium heat. Add garlic and red pepper flakes; cook 1 minute until the garlic is golden at the edges. Add the spinach and toss with tongs for 1–2 minutes until just wilted. Season with salt.
Plate: Divide the wilted spinach between two plates. Set a chicken breast on top and spoon the piccata sauce — capers and all — generously over the chicken. Serve immediately.
Chef's Notes:
The anchovy does not make this dish taste of fish. It dissolves completely and adds a deep, savory background note that professional cooks call umami. Do not skip it.
Traditional piccata is finished with cold butter. The extra-virgin olive oil replacement creates a slightly less glossy sauce but is genuinely delicious — swirling it off-heat is important to emulsify it properly.
This dish is entirely dairy-free as written. The almond flour dredge and olive oil finish replace every traditional dairy component.
The chicken can be pounded, seasoned, and dredged up to 2 hours ahead and kept uncovered on a rack in the fridge. This actually improves the crust.
Day 4 — Lunch
Roasted Red Pepper & Avocado Salad with Soft-Boiled Eggs
(Servings: 2 | Prep: 12 min | Cook: 8 min | ~385 cal/person)
A generous plate of silky roasted red pepper strips and creamy avocado, with jammy soft-boiled eggs, a handful of herbs, and a bright sherry-style vinaigrette. Spanish in spirit — simple, colorful, and satisfying without feeling assembled. The richness of the avocado and the sweetness of the peppers with the runny yolk make this far more than the sum of its parts.
Ingredients:
4 large eggs
¾ cup jarred roasted red peppers (remaining from Day 1D jar), cut into thick strips
1 large ripe avocado, halved, pitted, and sliced
2 tbsp fresh flat-leaf parsley leaves, roughly torn
Flaky sea salt or good kosher salt
For the dressing:
3 tbsp extra-virgin olive oil (pantry)
1 tbsp red wine vinegar (pantry)
½ tsp Dijon mustard (pantry)
1 small clove garlic, grated (pantry)
Salt and black pepper (pantry)
Instructions:
Bring a small saucepan of water to a boil. Gently lower in the eggs and cook exactly 8 minutes for a jammy, soft-set yolk. Transfer to an ice bath immediately and let sit 5 minutes. Peel carefully and halve lengthwise.
Make the dressing: whisk together the olive oil, red wine vinegar, Dijon, and grated garlic. Season with salt and pepper.
Arrange the roasted red pepper strips across the center of each plate. Fan the avocado slices alongside or overlapping slightly. Place the egg halves, cut-side up, on the plate so the golden yolk is visible.
Drizzle the dressing over everything. Scatter the torn parsley over the top. Finish with a pinch of flaky salt over the egg yolks and the avocado.
Serve immediately — the avocado will oxidize if dressed and left to sit.
Chef's Notes:
This lunch works best with a beautifully ripe avocado — one that gives to gentle pressure but does not feel mushy. If yours is not yet ripe, set it in a warm spot the day before.
The plate should be composed, not tossed. The visual contrast of the vivid red peppers, pale green avocado, and golden yolk is a big part of the appeal.
Entirely dairy-free.
Day 4 — Dinner
Pan-Seared Cod with Olive & Caper Relish over Warm White Bean Puree
(Servings: 2 | Prep: 15 min | Cook: 40 min | ~625 cal/person)
This dish brings together three great Mediterranean traditions: the French love of fish with a sharp relish of olives and capers, the Italian fondness for silky white bean puree as a base, and the generous use of good olive oil that ties everything together. The bean puree is creamy without a drop of dairy, the relish is punchy and briny, and the cod crisps on top. Nothing like the recent cod dishes — this is its own complete world.
Ingredients:
For the white bean puree:
1 (15 oz) can cannellini beans, drained and rinsed
1 medium yellow onion, halved and thinly sliced
3 cloves garlic, smashed (pantry)
½ cup low-sodium chicken broth (pantry)
4 tbsp extra-virgin olive oil, divided (pantry)
1 sprig fresh rosemary (pantry, or ½ tsp dried)
Salt and black pepper (pantry)
For the olive and caper relish:
½ cup Kalamata olives, pitted and roughly chopped
3 tbsp capers, drained
2 tbsp extra-virgin olive oil (pantry)
1 tbsp fresh lemon juice (pantry)
1 tbsp fresh flat-leaf parsley, finely chopped
¼ tsp red pepper flakes (pantry)
Black pepper (pantry)
For the cod:
2 cod fillets, 6–7 oz each, center-cut, at least 1 inch thick
Salt and black pepper (pantry)
2 tbsp olive oil (pantry)
Instructions:
Start the bean puree: Heat 2 tbsp olive oil in a medium saucepan over medium heat. Add the sliced onion and cook, stirring occasionally, for 12–15 minutes until very soft, sweet, and beginning to turn golden — this is not a rushed step. Low-and-slow onion cooking is the flavor foundation of the puree.
Add the smashed garlic and rosemary sprig; cook 2 more minutes. Add the drained beans and chicken broth. Bring to a gentle simmer and cook 10 minutes, stirring occasionally, until the beans are very soft and have absorbed most of the broth. Remove the rosemary sprig.
Blend the puree: Transfer the bean mixture to a blender or use an immersion blender directly in the pot. Add the remaining 2 tbsp olive oil. Blitz until completely smooth and silky — 1–2 minutes in a standard blender. Season generously with salt and pepper. The puree should be thick but still pourable and glossy, not stiff. If too thick, add broth 1 tbsp at a time. Cover and keep warm over the lowest heat possible.
Make the relish: Combine the chopped olives, capers, olive oil, lemon juice, parsley, and red pepper flakes in a small bowl. Stir well. Taste and adjust — it should be briny, bright, and assertive. Set aside at room temperature (relish can be made up to 1 hour ahead).
Sear the cod: Pat both fillets completely dry with paper towels — this is critical for a good sear. Season both sides generously with salt and pepper. Heat 2 tbsp olive oil in a skillet (stainless or cast iron — not non-stick, which inhibits browning) over medium-high heat until nearly smoking. Place cod presentation-side down (the side without skin, or the top side) and cook undisturbed for 4–5 minutes until a deep golden crust has formed and the fish releases naturally from the pan. Flip carefully and cook 2–3 more minutes until opaque throughout.
Plate: Spoon the warm white bean puree generously across each plate, spreading it into a wide bed. Set the cod on top, seared-side up. Spoon the olive and caper relish over and around the fish, letting some of it fall into the puree. Serve immediately with lemon wedges.
Chef's Notes:
The key to this dish is patience on two fronts: the slow onions in the puree, and not touching the cod for the full 4–5 minutes of the first sear. Both steps cannot be rushed without losing the result.
The white bean puree does all the work that cream or butter would do in a French preparation — and it is genuinely more satisfying. The olive oil blended in at the end creates an emulsified, creamy texture.
Thick cod fillets (1 inch+) are essential. Thin fillets overcook before the sear develops. Ask your fishmonger for center-cut pieces.
Entirely dairy-free.
Consolidated Calorie Summary
Day | Lunch | Dinner | Daily Total |
|---|---|---|---|
Day 1 — Tuna Niçoise / Turkish Chicken with Tarator | ~390 cal | ~620 cal | ~1,010 cal |
Day 2 — Baked Eggs Florentine / Chermoula Salmon with Asparagus | ~395 cal | ~610 cal | ~1,005 cal |
Day 3 — Arugula & Tuna Salad with Artichokes / Chicken Piccata | ~380 cal | ~620 cal | ~1,000 cal |
Day 4 — Roasted Pepper & Avocado with Eggs / Cod with Bean Puree & Relish | ~385 cal | ~625 cal | ~1,010 cal |
Total unique non-pantry ingredients: 27 | All recipes serve 2 | All measurements imperial
Buon appetito!
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