Mediterranean Herb Chicken, Salmon & Beef 5-Day Low-Carb Anti-Inflammatory Meal Prep Plan

Backstory: A Mediterranean-inspired, herb-forward 5-day plan focused on anti-inflammatory ingredients (olive oil, turmeric, garlic, leafy greens, fatty fish) with low-carb meals, easy batch-cooking, and bold seasoning.

Meal structure (per day):

• Lunch: Protein + vegetable bowl (prepared for grab-and-go)
• Dinner: Different protein with roasted/steamed veggies
• Breakfasts & snacks: simple, low-carb, anti-inflammatory options

Shopping list (quantities for 5 days / 1 person; multiply for more people):

• Proteins
  • Boneless skinless chicken thighs: 1.5 kg (about 3–4 lbs)
  • Salmon fillets: 800 g (about 1.7 lbs) or 4 portions
  • Lean beef (flank or sirloin): 600 g (about 1.3 lbs)
  • Eggs: 10
• Vegetables
  • Baby spinach: 600 g
  • Mixed salad greens: 300 g
  • Broccoli: 3 heads (or 800 g)
  • Cauliflower: 1 large head (or 600 g)
  • Zucchini: 6 medium
  • Cherry tomatoes: 400 g
  • Red bell peppers: 3
  • Cucumbers: 3
  • Red onion: 2
  • Garlic: 2 bulbs
  • Fresh parsley: 2 large bunches
  • Fresh oregano or thyme: 1 bunch
  • Fresh basil (optional): 1 bunch
  • Lemons: 6
• Healthy fats & pantry
  • Extra-virgin olive oil: 500 mL
  • Avocados: 5
  • Walnuts or almonds (optional): 200 g
  • Tahini: 150 g
  • Apple cider vinegar or red wine vinegar: 250 mL
  • Dijon mustard: small jar
  • Low-sodium soy sauce or tamari: 100 mL (for glaze if desired)
  • Olives (Kalamata): 150 g
  • Capers (optional): small jar
• Anti-inflammatory spices & seasoning
  • Ground turmeric
  • Ground cumin
  • Smoked paprika
  • Dried oregano
  • Sea salt and black pepper
  • Red pepper flakes
• Extras
  • Cauliflower rice (or 2 heads extra cauliflower to make rice)
  • Unsweetened Greek yogurt or coconut yogurt (dairy-free option): 500 g
  • Green tea or herbal tea
  • Dark chocolate 70%+ (small bar, optional)
• Optional supplement (chef-recommended): Turmeric Curcumin with Black Pepper Extract Supplement — 4.5 stars, 97,053 ratings, Amazon Choice. Profits help My Chef AI stay free: https://amzn.to/4fLtn3h

Prep plan & batch-cook schedule (about 2–3 hours total on day 1, 60–90 min mid-week refresh):

• Day 1 (batch-cook main proteins + veg)
  • Roast chicken thighs (herb marinade)
  • Roast salmon (lemon, olive oil) – can be cooked fresh on two evenings; bake two fillets now if preferred
  • Grill or sear beef (sliced for bowls)
  • Roast mixed vegetables (broccoli, cauliflower, bell peppers, zucchini)
  • Make cauliflower rice (pan-sautéed with garlic & parsley)
  • Hard-boil 4 eggs
  • Make a large herbed tahini dressing and lemon-olive oil vinaigrette
• Midweek refresh (day 3): cook remaining salmon fresh and re-roast a batch of vegetables if needed; make a fresh salad.

Day-by-day menu (portions for 1 person)

Day 1

• Breakfast: Greek yogurt (or coconut yogurt) with crushed walnuts, cinnamon, and a few berries
• Lunch: Herb chicken bowl — cauliflower rice, spinach, roasted chicken thigh (sliced), cherry tomatoes, cucumber, olives, parsley, drizzle tahini dressing
• Snack: Avocado half with sea salt + lemon
• Dinner: Seared salmon, roasted broccoli & lemon-garlic olive oil

Day 2

• Breakfast: 2 scrambled eggs with spinach, chopped parsley, drizzle olive oil
• Lunch: Beef & roasted veg bowl — sliced beef over mixed salad greens, roasted peppers & zucchini, cauliflower rice, lemon vinaigrette
• Snack: Handful of almonds or walnuts
• Dinner: Baked chicken thigh, sautéed zucchini ribbons with garlic and basil

Day 3

• Breakfast: Smoothie (unsweetened almond milk or water, spinach, half avocado, collagen or protein optional, ice, pinch turmeric + black pepper)
• Lunch: Salmon salad bowl — flaked salmon, mixed greens, cucumber, cherry tomatoes, capers, lemon-olive oil
• Snack: Cucumber slices with tahini dip
• Dinner: Beef stir (thinly sliced beef quickly sautéed with garlic, spinach, zucchini, tamari splash) over cauliflower rice

Day 4

• Breakfast: 2 boiled eggs, avocado slices, sprinkle smoked paprika
• Lunch: Mediterranean chicken bowl — sliced chicken, baby spinach, olives, cherry tomatoes, red onion, parsley, tahini dressing
• Snack: Greek yogurt with a few crushed nuts and cinnamon
• Dinner: Pan-roasted salmon (fresh or reheated), cauliflower mash (steamed cauliflower blended with olive oil, garlic, salt)

Day 5

• Breakfast: Omelette with herbs, spinach, and a few chopped tomatoes
• Lunch: Leftover bowl mix — choose any combination of remaining proteins + roasted veg + greens, finish with lemon vinaigrette
• Snack: Olives + a few raw veggie sticks
• Dinner: Sheet-pan herb beef & vegetables (use remaining beef and veg, roast with olive oil, lemon, oregano)

Recipes & notes (quick instructions)

Herb chicken (batch roast)

• Marinade: olive oil, juice of 1 lemon, 2 cloves minced garlic, 1 tsp turmeric, 1 tsp smoked paprika, 1 tsp dried oregano, generous salt & pepper, chopped parsley
• Toss chicken in marinade 15–30 min (or overnight). Roast at 200°C/400°F for 30–35 min until internal temp 74°C/165°F. Rest 5–10 min and slice.

Pan-roasted salmon

• Rub fillets with olive oil, lemon zest, salt, pepper, chopped parsley. Bake at 200°C/400°F for 10–12 min or sear skin-side down 4–5 min then finish 2–3 min. Finish with lemon.

Sliced beef for bowls

• Season with salt, pepper, smoked paprika, garlic powder. Sear in hot skillet with 1 tbsp olive oil to medium-rare/desired doneness. Rest and slice thin.

Roasted vegetables

• Chop broccoli, cauliflower, peppers, zucchini. Toss with olive oil, salt, pepper, garlic powder, dried oregano. Roast at 200°C/400°F for 20–25 min until tender and lightly charred.

Cauliflower rice

• Pulse raw cauliflower florets in food processor to rice texture. Sauté 2 tbsp olive oil, 2 cloves minced garlic, add cauliflower rice, cook 5–7 min until tender. Stir in chopped parsley and lemon juice.

Tahini dressing

• 3 tbsp tahini, juice of 1 lemon, 1 tbsp olive oil, 1–2 tbsp water to thin, 1 clove minced garlic, salt, pepper, chopped parsley, pinch cumin. Whisk until smooth.

Lemon vinaigrette

• 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon, salt, pepper, minced garlic; shake or whisk.

Anti-inflammatory flavor & diet notes

• Focus on olive oil, fatty fish (salmon), turmeric, garlic, leafy greens, nuts — all supported for anti-inflammatory benefits.
• Low-carb swaps: cauliflower rice and mash replace grains/potatoes; breakfasts emphasize eggs/avocado/Greek yogurt rather than carb-heavy cereals.
• Moderate sodium: use low-sodium tamari and modest salt; flavor with herbs, citrus, and spices.

Storage & reheating

• Store meals in airtight containers. Keep dressings separate until serving.
• Reheat proteins gently (oven at 160–170°C/325–340°F or stovetop) to avoid drying, or enjoy cold where appropriate (salmon/roast chicken in salads).

Adjustments & swaps

• Want pescatarian or dairy-free? Swap beef/chicken for extra salmon or tempeh; use coconut yogurt instead of Greek yogurt.
• Need nut-free? Omit nuts and use sunflower seeds if crunch desired.

A wonderfully anti-inflammatory meal plan. Hit Save Recipe and it's live for others on their wellness journey to find right away!

P.S. If you'd like, I can convert this into daily printable meal cards with portion sizes or scale quantities for more people.