Meals In This Prep
Olive Oil Toast & Tomato
Aglio e Olio Pasta
Olive Oil Poached Fish
Mediterranean Eggs
Chicken & Roasted Veggies
Pasta with Tapenade
Fish & Artichoke Bowl
Aglio e Olio
Tapenade Chicken Wrap
Pasta & Artichokes
5-Day Meal Plan
Day 1 — Monday
Breakfast: Olive Oil Toast & Tomato
Lunch: Aglio e Olio Pasta
Dinner: Olive Oil Poached Fish
Day 2 — Tuesday
Breakfast: Mediterranean Eggs
Lunch: Chicken & Roasted Veggies
Dinner: Pasta with Tapenade
Day 3 — Wednesday
Breakfast: Olive Oil Toast & Tomato
Lunch: Fish & Artichoke Bowl
Dinner: Aglio e Olio
Day 4 — Thursday
Breakfast: Mediterranean Eggs
Lunch: Chicken & Roasted Veggies
Dinner: Olive Oil Poached Fish
Day 5 — Friday
Breakfast: Olive Oil Toast & Tomato
Lunch: Tapenade Chicken Wrap
Dinner: Pasta & Artichokes
Daily Nutrition (Approx.)
Calories
1700
Protein
90g
Carbs
170g
Fat
80g
Fiber
22g
Step-by-Step Instructions
- 1
Olive oil poached fish: gently simmer fish in olive oil with garlic, herbs, lemon at 180°F for 12 min.
- 2
Aglio e olio: cook pasta, sauté garlic in olive oil with chili, toss.
- 3
Season chicken, bake 425°F 22 min. Slice.
- 4
Roast artichoke hearts and cherry tomatoes with olive oil at 400°F 20 min.
- 5
Tapenade: pulse olives, capers, garlic, lemon juice, olive oil.
- 6
Portion across containers.
Storage Tips
- Poached fish keeps 3 days
- Tapenade keeps 1 week
- Pasta reheats with splash of oil
Ingredients
- 2 lbs white fish fillets
- 1.5 lbs chicken breast
- 1 lb spaghetti
- 2 cups extra virgin olive oil
- 3 heads garlic
- 8 oz mixed olives
- 2 cans artichoke hearts
- 2 pints cherry tomatoes
- Fresh rosemary, thyme, basil
- 4 lemons
- Chili flakes, salt
Equipment Needed
Skillet
Sheet pan
Pot
Meal prep containers
Shopping List
- White fish 2 lbs
- Chicken breast 1.5 lbs
- Pasta 1 lb
- Olive oil 2 cups
- Garlic 3 heads
- Mixed olives 8 oz
- Artichoke hearts 2 cans
- Cherry tomatoes 2 pints
- Fresh herbs (rosemary, thyme, basil)
- Lemon 4
