Mediterranean Meal Prep, Built for Fertility

One breakfast, one lunch, and one dinner — scaled to however many days you're prepping for, with the fertility-relevant nutrients calculated for you.

How many days are you prepping for?

Ingredient amounts below update automatically

Days3

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Prep Directions

Sequenced so the longest cooks start first and everything else fills in around them — about 45 minutes of active time.

Start the long cookers

Preheat oven to 425°F (220°C). Toss potatoes with olive oil, oregano, half the lemon zest, salt & pepper. Spread on a sheet pan and roast. Rinse quinoa, combine with water/broth in a pot, bring to a boil, cover, and simmer.

Potatoes: 25 min · Quinoa: 15 min

Chop all produce at once

While the potatoes and quinoa cook: dice tomatoes, cucumber, and red onion; mince garlic; zest and juice the lemon; chop walnuts; drain the chickpeas; roughly chop the spinach or chard.

Mix the two sauces

Whisk the salad dressing (olive oil, lemon juice, oregano, salt, pepper) in one bowl. Whisk the salmon glaze (honey, garlic, remaining lemon zest & juice, smoked paprika, chili flakes) in another.

Add salmon to the oven

With about 12 minutes of roast time left on the potatoes, push them to one side and add the salmon skin-side down. Season with the remaining salt, brush generously with the glaze, then switch the oven to broil for the final stretch until the glaze caramelizes.

Broil: 5–8 min · watch closely

Sauté the greens

While the salmon broils, heat olive oil in a pan over medium heat. Add the spinach or chard and sauté until just wilted.

2–3 min

Assemble the no-heat items

Fluff the cooled quinoa and toss with chickpeas, tomatoes, cucumber, red onion, feta, and the dressing. Layer the yogurt, berries, walnuts, flax, honey, and cinnamon into jars for breakfast.

Plate and portion

Divide potatoes, greens, and salmon across your containers.

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Shopping List

Consolidated across all three recipes and scaled to your selected number of days. Check items off as you shop.

Daily Nutrient Snapshot

What one day of this plan (1 breakfast + 1 lunch + 1 dinner) provides, compared to commonly cited daily reference intakes.