2-Week Mediterranean Meal Plan
Complete meal calendar optimized for high protein content (25-40g per serving) to support your active lifestyle. Click meal names to jump to detailed recipes.
Week 1: Foundation Week
| Day | Breakfast | Lunch | Dinner | Daily Protein |
|---|---|---|---|---|
| Monday | Greek Yogurt Power Bowl (30g protein) | Leftover Air Fryer Chicken with Quinoa
(35g protein) | Sheet Pan Salmon with Roasted Vegetables
(34g protein) | 99g + snacks |
| Tuesday | Mediterranean Egg Muffins x3 (36g protein) | Greek Chicken Grain Bowl (30g protein) | Instant Pot Beef Stew over Quinoa
(35g protein) | 101g + snacks |
| Wednesday | Shakshuka with Greek Yogurt (25g protein) | Mediterranean Tuna Salad Wrap (28g protein) | Slow Cooker Chicken with Orzo (28g protein) | 81g + snacks |
| Thursday | Savory Quinoa Bowl with Eggs (22g protein) |
Leftover Beef Stew
(35g protein) | Air Fryer Greek Chicken Souvlaki (28g protein) | 85g + snacks |
| Friday | Greek Scrambled Eggs with Feta (25g protein) | Mediterranean Chickpea Power Bowl (20g protein) | Sheet Pan Mediterranean Fish (30g protein) | 75g + snacks |
| Weekend | Batch Cooking Days: Saturday - Smoked Mediterranean Chicken prep day | Sunday - Meal prep for Week 2 | |||
High-Protein Snack Options
15g
Greek yogurt + almonds
12g
2 hard-boiled eggs
14g
Cottage cheese + cucumber
8g
Hummus + vegetables + pita
🖨️ This meal plan is optimized for printing - perfect for posting on your fridge!