7 Day Kosher Mediterranean Meal Plan Outline 

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Below is a 7-Day Mediterranean Meal Plan designed to follow:

• ✅ Strict Kashrut (no mixing meat & dairy in the same meal)

• ✅ Clearly labeled Meat (Fleishig), Dairy (Milchig), or Pareve

• ✅ No pork, mushrooms, shrimp, shellfish. 

• ✅ Mediterranean-inspired ingredients and flavors

• ✅ Practical for home cooks

Day 1

🥛 Breakfast (Milchig)

• Greek yogurt with honey, walnuts & fresh berries

• Chia seeds

• Mint tea

🥗 Lunch (Pareve)

• Chickpea & cucumber salad with tomatoes, parsley & olive oil

• Whole grain pita (kosher-certified)

• Tahini drizzle

🍗 Dinner (Meat – Fleishig)

• Lemon garlic roasted chicken thighs

• Herb-roasted potatoes

• Israeli salad (tomato, cucumber, red onion, parsley, olive oil)

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Day 2

🥣 Breakfast (Pareve)

• Oatmeal with dates, almonds & cinnamon

• Fresh orange slices

🧀 Lunch (Milchig)

• Spinach & feta omelet

• Side arugula salad with olives

• Whole grain bread (kosher-certified)

🐟 Dinner (Pareve – Fish)

• Baked salmon with dill & lemon

• Quinoa with parsley

• Steamed green beans with olive oil

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Day 3

🍳 Breakfast (Milchig)

• Cottage cheese with sliced peaches

• Handful of pistachios

🥙 Lunch (Pareve)

• Mediterranean lentil soup

• Side salad with cucumbers & tomatoes

• Olive oil drizzle

🥩 Dinner (Meat – Fleishig)

• Grilled lamb kebabs

• Bulgur wheat with herbs

• Roasted eggplant with tahini

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Day 4

🥣 Breakfast (Pareve)

• Smoothie: almond milk, banana, spinach, almond butter

🧀 Lunch (Milchig)

• Caprese salad (tomato, mozzarella, basil, olive oil)

• Whole grain crackers

🍗 Dinner (Meat – Fleishig)

• Baked turkey breast with rosemary

• Brown rice pilaf

• Roasted zucchini & peppers

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Day 5

🥛 Breakfast (Milchig)

• Greek yogurt parfait with granola & figs

🥗 Lunch (Pareve)

• White bean salad with red onion, parsley & lemon

• Sliced avocado

• Whole wheat pita

🐟 Dinner (Pareve – Fish)

• Grilled sea bass with olive tapenade

• Couscous with herbs

• Sautéed spinach with garlic

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Day 6 (Shabbat-Inspired Mediterranean)

🍳 Breakfast (Pareve)

• Shakshuka (eggs in tomato & pepper sauce)

• Fresh herbs

• Challah (kosher-certified)

🥗 Lunch (Meat – Fleishig)

• Slow-cooked Mediterranean brisket

• Roasted carrots & sweet potatoes

• Israeli salad

🥛 Dinner (Pareve or Light Dairy Option)

Option 1 (Pareve):

• Mediterranean vegetable soup

• Hummus & olives

Option 2 (Milchig):

• Spinach & ricotta stuffed shells (served separately from meat meals)

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Day 7

🥣 Breakfast (Milchig)

• Labneh with olive oil & za’atar

• Sliced cucumbers & tomatoes

• Whole grain bread

🥙 Lunch (Pareve)

• Falafel bowl with tahini, cucumber salad & pickled vegetables

🍗 Dinner (Meat – Fleishig)

• Grilled chicken shawarma (Mediterranean spices)

• Turmeric rice

• Roasted cauliflower

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🧂 Kashrut Notes

• Use only kosher-certified dairy, meat, fish, grains, and packaged products.

• Ensure fish have fins and scales (e.g., salmon, sea bass).

• Keep separate cookware/utensils for meat and dairy.

• Allow appropriate waiting time between meat and dairy meals.

• Check grains and legumes for insects according to halachic requirements.

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