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
- 15
- Planned
- 30
The complete guides.
Low-FODMAP Meal Plan: A Seven-Day Elimination Week
One week of elimination-phase cooking that tastes like food rather than deprivation. The safe pantry build, why portion size decides almost everything, seven dinners with no onion or garlic, breakfasts and packable lunches, the four places FODMAPs hide in shop-bought ingredients, and how to move into reintroduction without losing the thread.
Read the pillarThe GuideAnti-Inflammatory Meal Plan: Seven Days, Cooked and Totaled
Seven days of dinners, breakfasts and lunches built on the four changes that carry almost all of the effect: fatty fish twice, olive oil daily, fiber above thirty grams, and a real reduction in ultra-processed food. Includes the Sunday prep block, the shopping list by aisle, the daily macro totals, and what to do on the night the plan falls apart.
Read the pillarThe GuideWhole30 Meal Plan: Thirty Days, Week by Week
A month of compliant cooking laid out as four weeks rather than thirty separate decisions. The one big shop, the four sauces that carry the whole month, the dinner rotation, the two points where people quit, the compliance traps hiding in bacon and broth, and the reintroduction schedule that is the actual purpose of the thirty days.
Read the pillarThe GuideMediterranean 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.
DASH Diet Meal Plan: Seven Days, Sodium Counted
A week built to land near 1,500mg of sodium a day without tasting like a compromise. The Sunday shop, two breakfasts on rotation, lunches that survive a commute, seven dinners with the sodium tallied per plate, and the three places the plan usually breaks in real life.
Low-FODMAP Meal Plan: A Seven-Day Elimination Week
One week of elimination-phase cooking that tastes like food rather than deprivation. The safe pantry build, why portion size decides almost everything, seven dinners with no onion or garlic, breakfasts and packable lunches, the four places FODMAPs hide in shop-bought ingredients, and how to move into reintroduction without losing the thread.
Anti-Inflammatory Meal Plan: Seven Days, Cooked and Totaled
Seven days of dinners, breakfasts and lunches built on the four changes that carry almost all of the effect: fatty fish twice, olive oil daily, fiber above thirty grams, and a real reduction in ultra-processed food. Includes the Sunday prep block, the shopping list by aisle, the daily macro totals, and what to do on the night the plan falls apart.
Whole30 Meal Plan: Thirty Days, Week by Week
A month of compliant cooking laid out as four weeks rather than thirty separate decisions. The one big shop, the four sauces that carry the whole month, the dinner rotation, the two points where people quit, the compliance traps hiding in bacon and broth, and the reintroduction schedule that is the actual purpose of the thirty days.
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.
Pasta Salad: Bright, Herby, and Built to Sit in the Fridge
A pasta salad that stays bright and flavourful all afternoon instead of turning into a bowl of dry, bland pasta: short ridged pasta cooked soft and dressed warm in a proper lemon-and-olive-oil vinaigrette so it drinks the seasoning in, then loaded with tomatoes, cucumber, olives, and herbs the Mediterranean way rather than drowned in gloopy mayonnaise. It is a make-ahead dish that genuinely improves after an hour in the fridge, it travels to any barbecue, and it turns on two steps that stop it drying out.
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.
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