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Week 1 Meal Prep Guide

Global Weeknight Table — Ingredient Overlap Edition

◆ 7 dinners◆ 2 lunches◆ 4 servings◆ Ingredient overlap edition
Mediterranean Lemon-Garlic Chicken with Chickpeas
Ginger-Garlic Chicken & Broccoli Stir-Fry
Smoky Black Bean Soft Tacos
Coconut Chickpea Curry with Spinach
Greek Chicken Quinoa Bowl
Sheet-Pan Lemon Salmon with Broccoli & Peppers
Moroccan-Spiced Chickpea & Tomato Stew
Mediterranean Chickpea Lunch Salad
Spinach Quinoa Power Bowl with Lemon
MediterraneanEast AsianMexicanIndianGreekNordic-AmericanMoroccan

Print this packet for the fridge. Shop once with the consolidated list. Cook across cuisines without orphan ingredients.

Overlap strategy & shopping list

Quantities merged across all 7 dinners + 2 lunches. Items marked sharedBy appear in multiple meals—buy once, use all week. Quantities shown for 4 servings.

Top shared staples

  • garlic — 3 heads · 8 meals
  • yellow onion — 7 medium · 7 meals
  • lemons — 9 whole · 7 meals
  • baby spinach — 22 cups · 7 meals
  • paprika — 1 jar (if needed) · 7 meals
  • canned chickpeas — 7 15-oz cans · 5 meals
  • bell peppers — 5 medium · 4 meals
  • ground cumin — 1 jar (if needed) · 4 meals
  • dried oregano — 1 jar (if needed) · 4 meals
  • boneless skinless chicken breasts — 3.5 lb · 3 meals

Protein

  • boneless skinless chicken breasts(3 meals)3.5 lb
  • salmon fillets1.5 lb

Produce

  • garlic(8 meals)3 heads
  • yellow onion(7 meals)7 medium
  • lemons(7 meals)9 whole
  • limes2 whole
  • fresh ginger(2 meals)1 3-inch piece
  • broccoli florets(2 meals)8 cups
  • bell peppers(4 meals)5 medium
  • baby spinach(7 meals)22 cups
  • cucumbers(3 meals)3 medium
  • cherry tomatoes(3 meals)3.5 cups
  • fresh cilantro1 bunch

Pantry

  • canned chickpeas(5 meals)7 15-oz cans
  • canned black beans2 15-oz cans
  • canned diced tomatoes(2 meals)2 14.5-oz cans
  • light coconut milk1 13.5-oz can
  • olive oil1 bottle (16–25 oz)
  • low-sodium soy sauce1 small bottle
  • rice vinegar1 small bottle
  • honey1 tsp
  • cornstarch1 tsp

Grains & breads

  • quinoa(3 meals)2.5 cups dry
  • white or brown rice(3 meals)3 cups dry
  • corn tortillas8 small

Dairy & alternatives

  • feta cheese(2 meals)6 oz

Spices & seasonings

  • ground cumin(4 meals)1 jar (if needed)
  • paprika(7 meals)1 jar (if needed)
  • dried oregano(4 meals)1 jar (if needed)
  • chili powder1 tsp
  • curry powder1.5 tbsp
  • turmeric0.5 tsp
  • ground cinnamon0.25 tsp
  • ground ginger0.5 tsp
  • red pepper flakes0.25 tsp
  • salt1 container
  • black pepper1 container

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Mediterranean Lemon-Garlic Chicken with Chickpeas
Mondinner· 35 min· 4 servings· easy

Mediterranean Lemon-Garlic Chicken with Chickpeas

Mediterranean (Greek / Levantine-inspired)

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Ingredients

  • 1.5 lb boneless skinless chicken breasts
  • 1 15-oz can canned chickpeas
  • 4 cloves garlic
  • 1 medium yellow onion
  • 2 whole lemon
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp paprika
  • 4 cups baby spinach
  • 1 tsp salt
  • 0.5 tsp black pepper

Steps

  1. Pat chicken dry and cut into 1-inch pieces. Season with salt, pepper, paprika, and oregano.
  2. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Cook chicken until golden and cooked through, about 6–8 minutes. Transfer to a plate.
  3. Add remaining oil, diced onion, and minced garlic to the skillet. Sauté 3–4 minutes until soft and fragrant.
  4. Drain and rinse chickpeas; add to skillet with juice of 1 lemon and 1/4 cup water. Simmer 5 minutes.
  5. Return chicken to the pan. Stir in spinach until wilted, 1–2 minutes. Finish with zest and juice of the second lemon. Taste and adjust seasoning.

Regional story

Across the eastern Mediterranean, lemon, garlic, and olive oil form a classic flavor trio that brightens everyday chicken dishes from Greek tavernas to Levantine home kitchens. Chickpeas have been a staple pulse in the region for thousands of years, often simmered with aromatics for weeknight stews. This skillet version keeps that bright, herbaceous profile while staying weeknight-fast.

Health fact

Chickpeas provide plant protein and soluble fiber that support steady energy and satiety. Pairing them with lean chicken and a large handful of spinach boosts iron absorption thanks to the vitamin C in lemon.

Ginger-Garlic Chicken & Broccoli Stir-Fry
Tuedinner· 30 min· 4 servings· easy

Ginger-Garlic Chicken & Broccoli Stir-Fry

East Asia (Chinese home-style inspired)

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Ingredients

  • 1 lb boneless skinless chicken breasts
  • 4 cups broccoli florets
  • 3 cloves garlic
  • 1 tbsp minced fresh ginger
  • 0.5 medium yellow onion
  • 1 medium bell pepper
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp olive oil
  • 1 tbsp rice vinegar
  • 1 tsp honey
  • 1 tsp cornstarch
  • 4 cups cooked white or brown rice
  • 0.25 tsp red pepper flakes

Steps

  1. Slice chicken thinly against the grain. Toss with 1 tbsp soy sauce and cornstarch; set aside 5 minutes.
  2. Whisk remaining soy sauce, rice vinegar, honey, and 2 tbsp water for the sauce.
  3. Heat 1 tbsp oil in a large skillet or wok over high heat. Stir-fry chicken until just cooked, 3–4 minutes; remove.
  4. Add remaining oil, sliced onion, bell pepper strips, and broccoli. Stir-fry 4–5 minutes until crisp-tender; add a splash of water if needed to steam.
  5. Add minced garlic and ginger; cook 30 seconds. Return chicken, pour in sauce, and toss 1–2 minutes until glossy. Serve over rice; finish with red pepper flakes if desired.

Regional story

Home-style Chinese stir-frying emphasizes high heat, quick cooking, and a balance of savory, lightly sweet, and aromatic notes from garlic and ginger. Broccoli became a popular vegetable in Chinese-American cooking and is now common in many East Asian–inspired weeknight meals. Cooking everything in one hot pan keeps textures bright and dinner under 30 minutes.

Health fact

Stir-frying over high heat with minimal oil preserves more of broccoli’s vitamin C and glucosinolates than prolonged boiling. Lean chicken and a big vegetable load keep the plate protein-forward without heavy sauces.

Smoky Black Bean Soft Tacos
Weddinner· 25 min· 4 servings· easy

Smoky Black Bean Soft Tacos

Mexico (northern / home-style inspired)

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Ingredients

  • 2 15-oz cans canned black beans
  • 1 medium yellow onion
  • 3 cloves garlic
  • 1 medium bell pepper
  • 1.5 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp chili powder
  • 2 tbsp olive oil
  • 2 whole lime
  • 8 small corn tortillas
  • 2 cups baby spinach
  • 0.25 cup chopped fresh cilantro
  • 0.75 tsp salt

Steps

  1. Heat olive oil in a skillet over medium heat. Sauté diced onion and bell pepper 5 minutes until softened.
  2. Add minced garlic, cumin, paprika, chili powder, and salt; cook 30 seconds until fragrant.
  3. Drain and rinse black beans; add with 1/3 cup water. Simmer 8–10 minutes, lightly mashing some beans for a creamy texture.
  4. Warm tortillas in a dry skillet or microwave. Juice one lime into the beans; taste and adjust.
  5. Fill tortillas with bean mixture, a handful of spinach, cilantro, and wedges from the second lime.

Regional story

Beans and corn tortillas are foundational in Mexican home cooking, with soft tacos (tacos dorados aside) often built from simple simmered beans and fresh toppings. Cumin and chili powder echo the warm spice profiles common in northern Mexican and Tex-Mex home kitchens. Fresh lime and cilantro finish the plate the way many Mexican tables do—bright and herbaceous.

Health fact

Black beans are rich in fiber and plant protein, which help stabilize blood sugar after a meal. Loading tacos with spinach adds folate and volume with almost no extra prep time.

Coconut Chickpea Curry with Spinach
Thudinner· 35 min· 4 servings· easy

Coconut Chickpea Curry with Spinach

South Asia (Indian home-style inspired)

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Ingredients

  • 2 15-oz cans canned chickpeas
  • 1 medium yellow onion
  • 4 cloves garlic
  • 1 tbsp minced fresh ginger
  • 1 14.5-oz can canned diced tomatoes
  • 1 13.5-oz can light coconut milk
  • 1.5 tsp ground cumin
  • 1 tsp paprika
  • 1.5 tbsp curry powder
  • 0.5 tsp turmeric
  • 2 tbsp olive oil
  • 4 cups baby spinach
  • 0.5 whole lemon
  • 4 cups cooked white or brown rice
  • 1 tsp salt

Steps

  1. Heat olive oil in a pot over medium heat. Cook diced onion 5–6 minutes until golden at the edges.
  2. Stir in garlic, ginger, curry powder, cumin, paprika, and turmeric; cook 1 minute until fragrant.
  3. Add diced tomatoes and simmer 3 minutes. Stir in drained chickpeas and coconut milk; season with salt.
  4. Simmer gently 12–15 minutes until slightly thickened. Fold in spinach until wilted.
  5. Finish with a squeeze of lemon. Serve over rice.

Regional story

Chickpea curries appear across the Indian subcontinent under many names—chana masala in the north is a well-known cousin—usually built from onion, garlic, ginger, and warming spices. Coconut milk is more typical of southern and coastal Indian cooking, where it softens spice heat into a creamy sauce. This simplified weeknight version borrows that aromatic base without a long spice-toasting ritual.

Health fact

Turmeric’s curcumin is better absorbed when eaten with a little fat (here, coconut milk) and black pepper if you have it on hand. Chickpeas plus spinach make this a fiber- and iron-friendly vegetarian main.

Greek Chicken Quinoa Bowl
Fridinner· 40 min· 4 servings· easy

Greek Chicken Quinoa Bowl

Greece

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Ingredients

  • 1 lb boneless skinless chicken breasts
  • 1.5 cups dry quinoa
  • 1 medium cucumber
  • 1.5 cups cherry tomatoes
  • 2 cloves garlic
  • 1.5 whole lemon
  • 3 tbsp olive oil
  • 1.5 tsp dried oregano
  • 0.5 tsp paprika
  • 2 cups baby spinach
  • 0.5 cup crumbled feta cheese
  • 1 tsp salt
  • 0.5 tsp black pepper

Steps

  1. Rinse quinoa; cook with 3 cups water and a pinch of salt until fluffy, about 15 minutes. Fluff and cool slightly.
  2. Mix 2 tbsp olive oil, juice of 1 lemon, minced garlic, oregano, paprika, salt, and pepper. Toss with chicken pieces or thin cutlets.
  3. Cook chicken in a skillet over medium-high heat until done, 6–8 minutes, or bake at 400°F for 18–20 minutes.
  4. Dice cucumber and halve cherry tomatoes. Toss quinoa with remaining oil, spinach, vegetables, and a squeeze of lemon.
  5. Top bowls with sliced chicken and crumbled feta.

Regional story

Greek meals often assemble simply grilled or pan-cooked protein with fresh vegetables, lemon, oregano, and olive oil—the backbone of much Aegean home cooking. Quinoa is a modern, protein-rich stand-in for the rice or bulgur sometimes served alongside. Bowls like this echo the mezze spirit: many bright components on one plate rather than a heavy single sauce.

Health fact

Quinoa is a complete plant protein and a solid source of magnesium. Combined with lean chicken and raw vegetables, this bowl delivers balanced macros with minimal added sugar or refined carbs.

Sheet-Pan Lemon Salmon with Broccoli & Peppers
Satdinner· 30 min· 4 servings· easy

Sheet-Pan Lemon Salmon with Broccoli & Peppers

Nordic / Pacific Northwest inspired

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Ingredients

  • 1.5 lb salmon fillets
  • 4 cups broccoli florets
  • 2 medium bell pepper
  • 1 medium yellow onion
  • 3 cloves garlic
  • 2 whole lemon
  • 3 tbsp olive oil
  • 1 tsp paprika
  • 0.5 tsp dried oregano
  • 1 tsp salt
  • 0.5 tsp black pepper

Steps

  1. Preheat oven to 425°F. Line a sheet pan with parchment.
  2. Toss broccoli, sliced bell peppers, and onion wedges with 2 tbsp olive oil, half the garlic (minced), paprika, oregano, salt, and pepper. Spread on the pan.
  3. Roast vegetables 10 minutes. Meanwhile, pat salmon dry; rub with remaining oil, garlic, salt, and pepper.
  4. Push vegetables aside; place salmon on the pan. Top with lemon slices. Roast 12–15 minutes until salmon flakes easily.
  5. Squeeze remaining lemon over everything before serving.

Regional story

Salmon is central to both Nordic coastal cooking and Pacific Northwest tables, where simple preparations—lemon, herbs, and high-heat roasting—let the fish shine. Sheet-pan dinners are a modern weeknight adaptation of that same idea: few ingredients, clean flavors, one pan. Roasting vegetables alongside echoes how many Nordic meals pair fish with hearty produce.

Health fact

Salmon is one of the best food sources of omega-3 fatty acids DHA and EPA, which support heart and brain health. High-heat roasting needs little oil and keeps the fish moist when you don’t overcook it.

Moroccan-Spiced Chickpea & Tomato Stew
Sundinner· 35 min· 4 servings· easy

Moroccan-Spiced Chickpea & Tomato Stew

North Africa (Morocco)

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Ingredients

  • 2 15-oz cans canned chickpeas
  • 1 medium yellow onion
  • 4 cloves garlic
  • 1 14.5-oz can canned diced tomatoes
  • 1 medium bell pepper
  • 2 tsp ground cumin
  • 1.5 tsp paprika
  • 0.25 tsp ground cinnamon
  • 0.5 tsp ground ginger
  • 2 tbsp olive oil
  • 3 cups baby spinach
  • 1 whole lemon
  • 3 cups cooked quinoa or rice
  • 1 tsp salt
  • 0.25 tsp black pepper

Steps

  1. Heat olive oil in a pot over medium heat. Cook diced onion and bell pepper 6 minutes until soft.
  2. Add garlic, cumin, paprika, cinnamon, and ground ginger; stir 1 minute.
  3. Add diced tomatoes, drained chickpeas, 1 cup water, salt, and pepper. Simmer 15–18 minutes until thick and fragrant.
  4. Stir in spinach until wilted. Finish with lemon juice.
  5. Serve over leftover quinoa or rice from earlier in the week.

Regional story

Moroccan stews often layer warm spices—cumin, paprika, a hint of cinnamon—with chickpeas and tomatoes, reflecting Berber and Arab culinary traditions. Home cooks commonly build flavor from a slow-softened onion base rather than long lists of specialty ingredients. A final squeeze of lemon is a Maghrebi touch that lifts the stew’s earthiness.

Health fact

Tomato-based stews deliver lycopene, an antioxidant better absorbed when cooked with a little oil. Chickpeas keep the meal satisfying without meat, and leftover grain turns it into a complete plate.

Mediterranean Chickpea Lunch Salad
Lunchlunch· 15 min· 4 servings· easy

Mediterranean Chickpea Lunch Salad

Mediterranean

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Ingredients

  • 1 15-oz can canned chickpeas
  • 1 medium cucumber
  • 1 cup cherry tomatoes
  • 0.25 medium yellow onion
  • 2 tbsp olive oil
  • 1 whole lemon
  • 0.5 tsp dried oregano
  • 3 cups baby spinach
  • 0.25 cup crumbled feta cheese
  • 0.5 tsp salt
  • 0.25 tsp black pepper

Steps

  1. Drain and rinse chickpeas. Dice cucumber, halve tomatoes, and thinly slice a bit of onion.
  2. Whisk olive oil, lemon juice, oregano, salt, and pepper.
  3. Toss chickpeas and vegetables with dressing. Serve over spinach and top with feta.
  4. Keeps 3–4 days refrigerated; add spinach and feta just before eating if packing ahead.

Regional story

Chopped salads of pulses, cucumber, tomato, and lemon appear throughout the Mediterranean—from Greek revithosalata-style sides to Levantine mezze spreads. They are designed for make-ahead ease and hot-weather eating. This lunch version leans on the same pantry chickpeas used in several dinners this week.

Health fact

A chickpea-based lunch packs fiber that supports gut health and helps curb afternoon energy crashes. Lemon juice and olive oil make a dressing with healthy fats and virtually no added sugar.

Spinach Quinoa Power Bowl with Lemon
Lunchlunch· 20 min· 4 servings· easy

Spinach Quinoa Power Bowl with Lemon

Modern American / Mediterranean fusion

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Ingredients

  • 1 cup dry quinoa
  • 4 cups baby spinach
  • 1 15-oz can canned chickpeas
  • 1 cup cherry tomatoes
  • 0.5 medium cucumber
  • 1 clove garlic
  • 2 tbsp olive oil
  • 1 whole lemon
  • 0.5 tsp paprika
  • 0.5 tsp ground cumin
  • 0.5 tsp salt

Steps

  1. Cook quinoa according to package directions (or use leftover quinoa from dinner prep). Cool slightly.
  2. Warm chickpeas in a skillet with 1 tsp oil, cumin, paprika, and a pinch of salt for 3–4 minutes.
  3. Whisk remaining oil with lemon juice, minced garlic, and salt.
  4. Assemble bowls: quinoa, spinach, warm chickpeas, tomatoes, and diced cucumber. Drizzle with dressing.

Regional story

Grain bowls are a contemporary lunch format, but the building blocks—cooked grain, legumes, raw vegetables, and a citrus-olive oil dressing—mirror everyday Mediterranean and Middle Eastern plate patterns. Using leftover quinoa and chickpeas from this week’s dinners makes it a true overlap lunch rather than a separate shopping trip.

Health fact

Combining a whole grain with chickpeas creates a complementary amino-acid profile and longer-lasting fullness. Spinach adds volume and micronutrients for very few calories.

Happy cooking — PantryWeek

overlapping meals · less waste