5. The 7-Day Menu

Let's Cook

1. Step 1.

   Preheat the oven to 425°F (220°C) and line a sheet pan with parchment paper. Toss diced potatoes with olive oil, salt, and pepper, spread in a single layer, and roast for 20-25 minutes until golden and tender, flipping halfway. In the last 5 minutes, add a handful of spinach to the pan and return to the oven just until wilted.

2. Step 2.

   While the potatoes roast, cook two eggs to your liking (fried, poached, or scrambled) in a lightly oiled skillet over medium heat. Season with salt and pepper.

3. Step 3.

   To assemble the breakfast bowl, place the roasted potatoes and spinach in a bowl. Top with the cooked eggs, a dollop of Greek yogurt, diced tomato, and a sprinkle of fresh herbs (such as parsley or dill).

4. Step 4.

   For the lunch, cook 1 cup of rice according to package instructions. While the rice cooks, season chicken breast with lemon juice, olive oil, salt, pepper, and dried oregano, then grill or pan-sear over medium-high heat for 5-6 minutes per side until cooked through (internal temperature 165°F). Let rest for 5 minutes before slicing.

5. Step 5.

   At the same time, roast chopped vegetables (like bell peppers, zucchini, and red onion) on a sheet pan at 425°F for 15-20 minutes until tender and slightly charred. Also, prepare the Mediterranean yogurt sauce by mixing Greek yogurt with lemon juice, garlic, salt, and chopped cucumber.

6. Step 6.

   To assemble the lunch bowl, fluff the cooked rice and divide between bowls. Top with sliced lemon chicken, roasted vegetables, sliced cucumber, and a generous drizzle of the yogurt sauce.

7. Step 7.

   For dinner, preheat the oven to 400°F (200°C). In a bowl, combine ground turkey with breadcrumbs, egg, minced onion, garlic, oregano, salt, and pepper. Mix gently and roll into 1-inch meatballs. Place on a lined sheet pan and bake for 18-22 minutes until browned and cooked through.

8. Step 8.

   While the meatballs bake, roast diced potatoes and vegetables (such as bell peppers and red onion) on another sheet pan at 400°F for 25-30 minutes until tender. Also, warm cooked chickpeas in a small pot or microwave.

9. Step 9.

   Prepare the yogurt sauce for dinner by mixing Greek yogurt with lemon juice, garlic, salt, and chopped cucumber (similar to lunch).

10. Step 10.

    To serve the dinner plate, arrange turkey meatballs, roasted potatoes, roasted vegetables, and chickpeas. Drizzle with yogurt sauce and garnish with fresh herbs if desired.