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4-Day Mediterranean Meal Plan For 2 People | ~1,000 Calories Per Day Daily Meal Overview Day 1 Lunch: Greek Lemon Chicken Wrap (~450 cal) Dinner: Moroccan-Spiced Chickpea & Vegetable Tagine (~550 cal) Day 2 Lunch: White Bean & Tomato Salad with Herbs (~480 cal) Dinner: Chicken Souvlaki with Tzatziki & Mediterranean Rice (~520 cal) Day 3 Lunch: Caprese Salad with Arugula & Balsamic (~460 cal) Dinner: Spanish-Style Stuffed Peppers with Ground Turkey (~540 cal) Day 4 Lunch: Chickpea & Cucumber Salad (~470 cal) Dinner: Tuscan White Bean & Kale Soup with Garlic Bread (~530 cal) Complete Shopping List Quantities calculated for 2 people across 4 days Proteins 1 lb boneless, skinless chicken breast 1 lb boneless, skinless chicken thighs 12 oz ground turkey (93% lean) Vegetables & Aromatics 3 medium tomatoes 1 pint cherry tomatoes 1 English cucumber 1 small red onion 1 medium yellow onion 6 cloves garlic 3 large bell peppers (1 red, 1 yellow, 1 green) 1 mediu...

Meal Plan Day 1 Lunch: Chickpea & Tomato Salad with Feta (dairy-free alt: omit feta, add extra olives) Dinner: Chicken Cacciatore with Polenta (use dairy-free polenta cooked in broth instead of butter/cheese finish) Day 2 Lunch: Hummus & Veggie Wrap with Spinach and Roasted Red Peppers Dinner: Stuffed Bell Peppers with Ground Turkey, Rice, and Mozzarella Day 3 Lunch: Mediterranean Lentil Soup with Lemon Dinner: Spinach & Ricotta (or dairy-free tofu-herb mix) Stuffed Cannelloni in Tomato Sauce Day 4 Lunch: Greek Orzo Salad with Cucumbers, Tomatoes, Olives, and Mozzarella cubes (or DF omit mozzarella) Dinner: Lamb & Vegetable Tagine with Couscous 🍳 Recipes Day 1 Lunch: Chickpea & Tomato Salad In a bowl, combine 1 can chickpeas (rinsed), 2 chopped tomatoes, ½ cucumber diced, ¼ cup olives sliced, 2 tbsp parsley. Dress with olive oil, lemon juice, salt, pepper. Top with ¼ cup crumbled feta (optional). Dinn...

4‑Day Mediterranean Meal Plan for 2 People (~1,000 kcal/day per person) Pantry assumed Olive oil, vinegars (red wine/balsamic), Dijon, honey, kosher salt, pepper, oregano, cumin, smoked paprika, red pepper flakes, cinnamon, water. Day 1 Lunch: Greek Chickpea Chopped Salad + Half Pita (per person) Dinner: Lemon‑Oregano Chicken with Tomato‑Zucchini Orzo (cook extra chicken for Day 3) Day 2 Lunch: Creamy Yogurt‑Feta Veggie Pita Dinner: Lentil & Mushroom Ragù over Orzo Day 3 Lunch: Herbed Yogurt Chicken Salad Pita (uses reserved chicken) Dinner: Mushroom, Spinach & Bulgur Pilaf with Lemon, Herbs, and Feta Day 4 Lunch: Mediterranean Bulgur Bowl (Arugula, Cucumber, Olives, Feta, Lemon) Dinner: Stuffed Peppers with Herbed Turkey, Bulgur, and Tomato, finished with Feta Shopping List (2 people) Produce: tomatoes 4 pints; cucumbers 6; red onions 6; red bell peppers 10; zucchini 6; cremini 24 oz; spinach 20 oz; arugula 10 oz; lemons 16; garlic 4 heads; parsley 2 bunches; mint 2 bunches. P...