Week 2 · 28-Day Meal Plan

Week 2 — preparation notes

Carry over: Day 8 finishes Day 7’s 2.06, 3.03 and 8.01. Buy 10 oz frozen chopped spinach for Days 10 and 13–14; thaw, squeeze dry and use 5.04’s frozen-spinach option. Reserve one fresh white-bread slice for 7.03 and one day-old slice or breadcrumbs for 5.04; freeze extras. Caprese: 1 oz mozzarella per snack.
Thaw overnight in the refrigerator: pollock on Day 9 evening; flounder on Day 11; lamb on Day 12.
Prepare ahead: Day 8, half of 2.03 for Days 9–10; Day 12, full 2.05 and 5.04 for Days 13–14.
Day 8: half of 8.03 makes two cookies; use half a lightly beaten egg white. Eat one and store the other airtight for tomorrow. Day 11: quarter of 4.02 uses ⅛ of a 15-oz chickpea can; refrigerate ½ can in a covered container for Day 12’s 5.04 prep, and freeze ⅜ promptly. This serving is about 217 kcal and 6 g protein; recalculate totals if increasing it.

about 1,930 kcal

Breakfast: scrambled eggs with peppers 1.01 + bread — ½ recipe
Snack: cottage cheese with pear (~130 kcal)
Lunch: vegetable & bean soup 2.06 + moroccan carrot & orange salad 3.03 — reheat soup; serve salad cold
Yesterday’s dessert: baked apples with honey 8.01
Dinner: soft turkey meatballs with mint 7.03 + green salad — cook today
Dessert: ½ soft almond cookies 8.03 — ½ recipe

Prep: Make ½ of 2.03 for Days 9–10.

about 1,730 kcal

Breakfast: ½ creamy yogurt with honey & herbs 1.03 — ¼ recipe
Snack: dried figs & walnuts (~95 kcal)
Lunch: ½ portuguese greens & potato soup 2.03 + ½ spanish lentil stew 5.03 — 2.03: reheat; 5.03: ½ recipe
Yesterday’s dessert: ½ soft almond cookies 8.03
Dinner: soft turkey meatballs with mint 7.03 — reheat main; fresh green salad
Dessert: turkish rice pudding 8.02 — cook today

about 1,890 kcal

Breakfast: spinach & feta omelet 1.06 + bread — ½ recipe
Snack: tomato, olives & bread (~120 kcal)
Lunch: ½ portuguese greens & potato soup 2.03 + ½ spanish lentil stew 5.03 — reheat both
Yesterday’s dessert: turkish rice pudding 8.02
Dinner: pollock with herbed crumb topping 6.06 + green salad — ½ recipe
Dessert: italian fruit salad 8.04 — assemble today

about 1,950 kcal

Breakfast: spanish potato omelet 1.02 + bread — ½ recipe
Snack: a small Caprese (~145 kcal)
Lunch: roasted tomato soup 2.01 + antalya tahini bean salad 3.04 — cook soup; make salad
Yesterday’s dessert: italian fruit salad 8.04
Dinner: ½ express couscous with chickpeas & vegetables 4.02 — ¼ recipe
Dessert: Greek yogurt with fruit, honey & walnuts 8.06 — assemble today

about 1,670 kcal

Breakfast: ½ semolina with apple & walnuts 1.05 — ¼ recipe
Snack: an orange & 8 almonds (~120 kcal)
Lunch: roasted tomato soup 2.01 + antalya tahini bean salad 3.04 — reheat soup; serve salad cold
Yesterday’s dessert: Greek yogurt with fruit, honey & walnuts 8.06
Dinner: pan-fried flounder with lemon 6.08 + green salad — ½ recipe
Dessert: baked apples with honey 8.01 — cook today

Prep: Make 2.05 and 5.04 for Days 13–14.

about 2,240 kcal

Breakfast: eggs in tomato sauce 1.04 + bread — ½ recipe
Snack: dried figs & walnuts (~95 kcal)
Lunch: turkish red lentil soup 2.05 + braised spinach with chickpeas 5.04 — reheat both
Yesterday’s dessert: baked apples with honey 8.01
Dinner: moroccan lamb tagine with prunes 7.05 + green salad — cook today
Dessert: turkish rice pudding 8.02 — cook today

about 2,240 kcal

Breakfast: spinach & feta omelet 1.06 + bread — ½ recipe
Snack: quick tzatziki with cucumber (~110 kcal)
Lunch: turkish red lentil soup 2.05 + braised spinach with chickpeas 5.04 — reheat both
Yesterday’s dessert: turkish rice pudding 8.02
Dinner: moroccan lamb tagine with prunes 7.05 — reheat main; fresh green salad
Dessert: italian fruit salad 8.04 — assemble today