Seasonal Menus & Meal Plans
Quarterly clean-dinner menus and structured weekly meal plans (Anti-Inflammatory, Mediterranean, High-Protein), RD-reviewed.
A weekly meal plan is the single most-asked-for thing in the recipe-site search graph. We publish three plans seriously, Anti-Inflammatory 7-day, Mediterranean 7-day, High-Protein 7-day, and four seasonal menus that curate cross-hub recipes by what's at the market.
- Recipes live
- 10
- Planned
- 30
The complete guides.
Mediterranean Meal Prep: Week 1
A 7-day Mediterranean meal plan with shopping list, Sunday prep sequence, cost estimate, and weekly macros.
Read the pillarThe GuideSalmon Rice Bowl Meal Prep: 5 Lunches in 35 Minutes
Five lunches: roasted salmon, brown rice, cucumber, edamame, sesame-soy dressing. 35 minutes Sunday, 38g protein per box.
Read the pillarThe GuideMediterranean Diet Recipes: A Cook's Field Guide
The Mediterranean diet is olive oil, legumes, fish, whole grains, and a vegetable on every plate, not a branded plan. Here is what the pattern actually is, the rules in plain English, what to eat and what to ease off, and the chef-tested recipes that make it dinner. Start with greek lemon chicken, the mediterranean bowl, or the sheet-pan Mediterranean chicken; the food list and the 7-day meal prep do the planning for you.
Read the pillarThe GuideMediterranean Diet Meal Plan: A Real 7-Day Week With Macros
A 7-day Mediterranean diet meal plan you can actually cook, breakfast, lunch, and dinner mapped out, a shopping list by section, the Sunday prep that makes the week run, and the macros totaled per day. Built on the recipes already on this site. Part of the mediterranean diet recipes guide; the mediterranean diet food list covers what to stock.
Read the pillarTested, timed honestly, ledger above the fold.
Greek Lemon Chicken
Bone-in thighs, lemon, oregano, garlic, a Mediterranean pillar recipe, 45 minutes, 36g protein.
Salmon Rice Bowl Meal Prep: 5 Lunches in 35 Minutes
Five lunches: roasted salmon, brown rice, cucumber, edamame, sesame-soy dressing. 35 minutes Sunday, 38g protein per box.
Sheet-Pan Mediterranean Chicken with Olives, Feta and Lemon
One tray, four servings, 38g protein. Chicken thighs, cherry tomatoes, olives, feta, oregano. The Tuesday-night dinner I cook on autopilot.
Cucumber Salad: Smashed, 15 Minutes
The viral smashed cucumber salad: rice vinegar, sesame, garlic, chili crisp. 15 minutes plus a 20-minute salt-and-drain that does the real work. Naturally clean.
Green Goddess Salad: Chopped, 20 Minutes
The viral chopped green goddess salad: finely diced cabbage, cucumber and chives under a blender-herb dressing. 20 minutes, scoopable with a chip, naturally clean.
Mediterranean Chicken: Skillet, 40 Minutes, 38g Protein
Bone-in chicken thighs marinated in lemon, garlic and oregano, seared crisp, then finished in one skillet with blistered tomatoes and olives. 40 minutes, 38g protein.
Mediterranean Bowl: 30 Minutes, 34g Protein, Built to Hold a Week
A Mediterranean bowl with a real protein anchor, not just a scoop of hummus and a hope. Lemon-oregano chicken or chickpeas over fluffy couscous, a quick chopped salad, and a garlic-yogurt sauce. 30 minutes, 34g protein, Nutrition Ledger below.
Mediterranean Couscous Salad: 20 Minutes, 14g Protein, No-Burner Lunch
A Mediterranean couscous salad that holds for days and travels to work without weeping. Couscous steamed off the heat, a lemon-olive-oil dressing built right, chickpeas for protein, and enough herbs to matter. 20 minutes, 14g protein, Nutrition Ledger below.
Mediterranean Diet Meal Plan: A Real 7-Day Week With Macros
A 7-day Mediterranean diet meal plan you can actually cook, breakfast, lunch, and dinner mapped out, a shopping list by section, the Sunday prep that makes the week run, and the macros totaled per day. Built on the recipes already on this site. Part of the mediterranean diet recipes guide; the mediterranean diet food list covers what to stock.
Shakshuka: Eggs Poached in Spiced Tomato, 22g Protein
The one-pan shakshuka worth making properly: a slow-cooked pepper and tomato base, cumin and paprika, eggs poached in the sauce with the whites just set and the yolks runny. 22g protein per serving, dinner or a big weekend breakfast.
Technique and background, plain English.
The Clean Chef Starter Kit.
A 14-day anti-inflammatory meal plan PDF, grocery list by section, macros totaled per day, Sunday prep sequence. Free.
By subscribing, you agree to our Privacy Policy. One calm email a week. Unsubscribe anytime.