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Week of Oct 12, 2025

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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...

Week of Oct 5, 2025

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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...

Week of Sept 21, 2025

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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...

Week of Aug 23, 2025

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...