The Weekly Repertoire
Mediterranean Menu Items
for Healthy Weekly Meal Preparations
Re-Heating Instructions to Follow per Item
Eighty-four ideas across breakfast, lunch, and dinner — built on the Mediterranean foundation of olive oil, vegetables, legumes, whole grains, and fresh herbs, then weighted toward poultry, lamb, and pork. Fish appears, but sparingly.
Breakfast
Twenty-Eight Ideas
Egg-Based
Eight01
Shakshuka with feta and herbsEggs poached in spiced tomato-pepper sauce, finished with
crumbled feta, parsley, and a swirl of olive oil.
02
Spanish tortillaSlow-cooked potato and onion folded into beaten eggs and set
in olive oil; serve with tomato-rubbed bread.
03
Mediterranean veggie frittataZucchini, cherry tomatoes, fresh basil, and feta baked into a
custardy egg base.
04
Soft scrambled eggs with wilted spinachFinished with crumbled feta, cracked pepper, and a drizzle of
good olive oil.
05
Baked eggs with chorizoEggs cracked into a skillet of tomato, roasted red pepper,
and crumbled Spanish chorizo.
06
Poached eggs over garlicky chickpeasChickpeas warmed in olive oil with garlic and cumin, topped
with eggs and wilted greens.
07
Prosciutto-stuffed tomatoes with eggsLarge tomatoes hollowed and filled with prosciutto, a cracked
egg, and herbs; baked until set.
08
Open-faced omelet with caramelized onions and ManchegoSlow-cooked sweet onions folded into eggs, topped with shaved
aged Manchego.
Yogurt & Dairy
Six09
Greek yogurt parfaitFull-fat strained yogurt layered with honey, walnuts, and
pomegranate seeds.
10
Labneh with za'atarThick strained yogurt cheese spread on a plate, dusted with
za'atar, pooled with olive oil; served with warm pita.
11
Yogurt bowl with figs and pistachiosFresh or dried figs over yogurt with crushed pistachios and
orange blossom honey.
12
Ricotta toast with honey and thymeFresh ricotta on grilled sourdough, drizzled with honey,
sprinkled with thyme and toasted almonds.
13
Fresh cheese plateSlices of queso fresco or fresh mozzarella with ripe tomato,
olive oil, oregano, and crusty bread.
14
Strained yogurt with sautéed applesApples cooked in olive oil with cinnamon and a touch of
honey, spooned over thick yogurt.
Grain-Based
Six15
Steel-cut oats with dates and tahiniOats simmered until creamy, topped with chopped dates,
toasted almonds, and a tahini drizzle.
16
Avocado and tomato toastWhole-grain bread with mashed avocado, sliced tomato, olive
oil, and flaky salt.
17
Farro porridge with stewed pearsCooked farro warmed with milk, topped with pears poached in
honey and cinnamon.
18
Bulgur breakfast bowlWarm bulgur with chopped dried apricots, pistachios, yogurt,
and a drizzle of honey.
19
Cretan dakosBarley rusk soaked briefly, topped with grated tomato,
crumbled feta, oregano, and olive oil.
20
Pan con tomateToasted country bread rubbed with garlic and ripe tomato,
finished with olive oil and sea salt.
Savory Meat Plates
Four21
Spanish desayuno plateSliced jamón serrano, Manchego, olives, tomato, and crusty
bread with olive oil.
22
Chicken sausage and white bean skilletPan-seared chicken sausage with cannellini beans, sage,
garlic, and lemon.
23
Lamb merguez with eggsSpiced lamb sausage with soft scrambled eggs and a smear of
harissa on flatbread.
24
Pork belly bocadilloCrispy braised pork belly on a roll with tomato, arugula, and
olive oil.
Fruit-Forward
Four25
Mediterranean fruit saladMelon, citrus, berries, and grapes with mint, lemon juice,
and crushed pistachios.
26
Grilled stone fruit with ricottaPeaches or apricots grilled and topped with ricotta and
honey.
27
Citrus and olive oil saladSliced oranges and grapefruit with olive oil, sea salt, mint,
and a few black olives.
28
Fig, prosciutto, and melon plateFresh figs and melon wrapped in prosciutto, drizzled with
aged balsamic and olive oil.
Lunch
Twenty-Eight Ideas
Poultry
Eight01
Chicken souvlaki pitaMarinated chicken thighs grilled and wrapped in pita with
tzatziki, tomato, red onion, and parsley.
02
Lemon-oregano grilled chicken over Greek saladGrilled chicken sliced over tomato, cucumber, olives, red
onion, and feta.
03
Chicken shawarma bowlSpiced chicken over bulgur or rice with hummus, pickled
turnips, and tahini sauce.
04
Moroccan chicken tagine sandwichShredded preserved-lemon chicken with olives on a baguette
with herb aioli.
05
Chicken and chorizo paellaShort-grain rice cooked with saffron, chicken thighs,
chorizo, peppers, and peas.
06
Chicken Milanese over arugulaBreaded, pan-fried chicken cutlet with lemon, arugula, shaved
Parmesan, and cherry tomatoes.
07
Turkish adana wrapSpiced ground chicken kebab wrapped in lavash with sumac
onions, parsley, and yogurt.
08
Avgolemono soupGreek chicken and orzo soup thickened with egg and lemon,
finished with fresh dill.
Lamb
Six09
Greek lamb gyro wrapSliced spit-roasted lamb in pita with tzatziki, tomato,
onion, and oregano fries on the side.
10
Moroccan lamb kefta with couscousGround lamb skewers with cumin and mint, served over herbed
couscous with yogurt sauce.
11
Lebanese lamb shawarma plateSpiced lamb with tabbouleh, hummus, and toum (garlic sauce)
on a platter.
12
Lamb and white bean stewSlow-cooked lamb shoulder with cannellini beans, rosemary,
lemon, and tomato.
13
Lamb kibbehBulgur-and-lamb croquettes with mint yogurt and cucumber
salad.
14
Lamb kleftikoSlow-braised lamb shoulder wrapped in parchment with
potatoes, garlic, lemon, and herbs.
Pork
Five15
Spanish pork pinchosSmall grilled pork skewers seasoned with smoked paprika,
cumin, and garlic.
16
Italian porchetta paniniSliced herb-roasted pork on ciabatta with broccoli rabe and
provolone.
17
Cypriot souvla skewersLarge chunks of marinated pork shoulder grilled slowly,
served with lemon potatoes.
18
Greek pork gyro plateSpit-roasted pork with pita, Greek salad, and tzatziki.
19
Iberian pork cheeks in red wineSlow-braised pork cheeks over mashed chickpeas with fried
sage.
Vegetable & Grain Mains
Five20
Classic Greek salad with grilled chicken optionLarge-cut tomato, cucumber, pepper, onion, olives, and a slab
of feta with olive oil and oregano.
21
TabboulehFinely chopped parsley, mint, tomato, and bulgur with lemon
and olive oil.
22
Fattoush saladMixed greens, tomato, cucumber, radish, sumac, and toasted
pita chips with a lemon-pomegranate dressing.
23
Farro salad with roasted vegetablesCooled farro with roasted eggplant, zucchini, and red pepper,
plus goat cheese and herbs.
24
Pork-stuffed peppers (gemista)Bell peppers stuffed with rice, ground pork, herbs, and pine
nuts, baked in tomato sauce.
Legume-Based
Four25
Lentil and chorizo soupGreen lentils simmered with smoked chorizo, kale, garlic, and
smoked paprika.
26
Greek chickpea stew (revithia)Slow-cooked chickpeas with lemon, rosemary, and olive oil,
served warm with crusty bread.
27
White bean and chicken saladShredded poached chicken with cannellini beans, parsley, red
onion, lemon, and olive oil.
28
Ful medamesSlow-cooked fava beans with garlic, lemon, cumin, and olive
oil, topped with a hard-boiled egg and pita.
Dinner
Twenty-Eight Ideas
Poultry
Eight01
Lemon-herb roast chickenWhole roasted chicken with rosemary, thyme, garlic, and
lemon; pan juices spooned over potatoes and olives.
02
Chicken cacciatoreBone-in chicken braised with tomatoes, bell peppers, olives,
capers, and white wine.
03
Za'atar spatchcock chickenFlattened chicken rubbed with za'atar and sumac, roasted over
sliced onions and lemons.
04
Pollo al ajilloSpanish garlic chicken pan-fried with white wine, sherry, and
lots of garlic; served with bread.
05
Kotopoulo lemonatoGreek lemon chicken thighs baked with potatoes, oregano, and
olive oil until everything is golden.
06
Duck breast with cherry-balsamic reductionCrispy-skinned duck breast over farro with sautéed
greens.
07
Pomegranate-glazed Cornish henSmall birds basted with pomegranate molasses, served over
bulgur pilaf with pine nuts.
08
Braised chicken with artichokes and lemonChicken thighs simmered with baby artichokes, white wine, and
dill.
Lamb
Eight09
Slow-roasted lamb shoulderOvernight-marinated lamb shoulder with garlic, rosemary, and
lemon, falling-apart tender.
10
Lamb pastitsioGreek baked pasta with ground lamb, cinnamon-spiced tomato
sauce, and creamy béchamel.
11
Lamb shanks in red wineBraised shanks with tomato, oregano, garlic, and red wine,
served over polenta or orzo.
12
Moroccan lamb tagineLamb stewed with dried apricots, almonds, cinnamon, and ras
el hanout; served over couscous.
13
Grilled lamb chops with mint chimichurriQuick-grilled chops with a bright herb sauce and roasted
vegetables.
14
Lamb moussakaLayers of eggplant, spiced lamb, and tomato topped with
béchamel and baked until golden.
15
Lebanese lamb kabsaSpiced lamb over fragrant basmati rice with toasted pine nuts
and almonds.
16
Lamb keftedes in tomato sauceGreek meatballs simmered in tomato sauce and served over orzo
with feta.
Pork
Seven17
Pork tenderloin with romescoSeared and roasted tenderloin with Catalan red pepper and
almond sauce, grilled asparagus alongside.
18
Italian pork loin roast with fennelPork loin roasted with fennel bulbs, garlic, white wine, and
rosemary.
19
Pork souvlaki skewersMarinated pork shoulder grilled on skewers with peppers and
onions; served with tzatziki.
20
Cypriot afeliaPork braised in red wine with crushed coriander seeds and
bay; served with bulgur pilaf.
21
Porchetta with crispy potatoesHerb-and-garlic-stuffed pork belly roasted slowly with lemon
zest and fennel seed.
22
Pork and quince stewGreek-style pork shoulder slowly braised with quince,
cinnamon, and a touch of honey.
23
Grilled pork chops with romesco and peppersThick-cut chops with charred peppers and the same Catalan
sauce.
Fish
Two — Kept Minimal24
Grilled wild salmon with lemon and herbsWild salmon fillets brushed with olive oil, grilled until
just cooked through, and finished with lemon, parsley, and
dill.
25
Sea bass baked in salt crustWhole fish encased in herbed salt and baked, then cracked
open at the table.
Vegetable & Legume Mains
Three26
Gemista (stuffed vegetables)Tomatoes, peppers, and zucchini filled with herbed rice,
currants, and pine nuts.
27
SpanakopitaFlaky phyllo pie layered with spinach, dill, scallions, and
feta.
28
Mushroom and farro risottoFarro cooked risotto-style with mixed mushrooms, thyme, white
wine, and parmesan.
General Principles
The Foundation Underneath It All
Olive Oil FirstThe default fat — for cooking,
finishing, salads, and even drizzled over yogurt.
Vegetables Anchor Every PlateAim for half the plate
at lunch and dinner.
Herbs & Spices Over Heavy SaucesOregano, thyme,
rosemary, mint, parsley, cumin, sumac, za'atar, smoked paprika.
Whole GrainsBulgur, farro, barley, brown rice,
whole-grain bread.
Legumes Several Times a WeekChickpeas, lentils,
white beans, fava beans.
Moderate DairyYogurt, feta, ricotta, Manchego,
Parmesan.
Fruit & NutsFigs, dates, citrus, pomegranate,
almonds, walnuts, pistachios.
Limit Added SugarAnd avoid ultra-processed food.