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DAY 1 Lunch: Greek Orzo Salad ~480 calories per person • ⅔ cup orzo (dry) • 1 cup cherry tomatoes, halved • 1 cucumber, diced • ¼ red onion, diced • 2 oz feta cheese • 2 tbsp Kalamata olives, sliced • 2 tbsp parsley • 1½ tbsp olive oil • 1 tbsp lemon juice • ½ tsp oregano Method: Cook orzo, cool. Toss with vegetables, feta, olives, and dressing. Dinner: Lemon Herb Chicken with Sautéed Spinach ~510 calories per person • 8 oz chicken breast • 4 cups baby spinach • 3 cloves garlic, minced • 1 lemon (juice & zest) • 1½ tbsp olive oil • 1 tsp oregano • ½ red bell pepper, sliced Method: Season chicken with lemon, oregano. Pan-sear in olive oil. Sauté garlic, peppers, add spinach until wilted. DAY 2 Lunch: Mediterranean Chickpea Salad ~495 calories per person • 1 can (15 oz) chickpeas, drained & rinsed • 1 cucumber, diced • 1 cup cherry tomatoes, halved • ½ red onion, thinly sliced • 2 oz feta chee...

4-Day Mediterranean Meal Plan For 2 People | ~1,000 Calories/Day | Dairy-Sensitive Friendly Meal Plan Overview Day Lunch Dinner Day 1 Turkish Chickpea & Tomato Salad Moroccan-Spiced Chicken with Herbed Couscous & Roasted Carrots Day 2 Greek Lemon Chicken Wraps Stuffed Bell Peppers with Ground Turkey, Rice & Pine Nuts Day 3 White Bean & Arugula Salad with Lemon-Herb Dressing Pan-Seared Chicken with Romesco Sauce, Roasted Potatoes & Spinach Day 4 Hummus & Vegetable Pita Pockets Lebanese-Style Beef Kofta with Tabbouleh & Yogurt Sauce Complete Ingredient List Total Unique Ingredients: 28 (excluding pantry staples) Proteins (4) Chicken breasts (2 lbs) Ground turkey (12 oz) Ground beef (12 oz) Canned chickpeas (2 cans) Vegetables & Aromatics (12) Cherry tomatoes (3 pints) Bell peppers - red (6 medium) Carrots (4 medium) Arugula (5 oz) Spinach (8 oz) Cucumbers (3 medium) Red onions (3 medium) Garlic (1 bulb) Fresh parsley (2 bunches) Fresh mint (1 bunch) Russe...

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...