Dr. Eboni January · OB-GYN
Mediterranean
Wellness
Meal Plan
Same breakfast every day. Same lunch every day. One new dinner each night. No decisions left to make, just a plan you can actually follow.
Reduces Inflammation
Key driver of fibroids, PCOS, and menopause symptoms
Balances Hormones
Healthy fats and fiber support estrogen metabolism
Protects Your Heart
Cardiovascular risk rises after menopause, this fights back
Supports Brain Health
Omega-3s and antioxidants combat brain fog and mood shifts
How This Works
One less decision,
One less decision,
every single day.
Breakfast and lunch stay the same all week on purpose. Dinner is the only new decision, and it already has an exact recipe. Click "See Recipe" to expand any card.
Every Day, Monday Through Sunday
Greek Yogurt & Honey Bowl
Creamy Greek yogurt with walnuts, fresh berries, and a drizzle of raw honey. Breakfast, decided for the week.
Ingredients
- 1 cup plain Greek yogurt (full fat)
- ¼ cup mixed berries
- 2 tbsp walnuts, roughly chopped
- 1 tsp raw honey
- Pinch of cinnamon
How to Make It
Spoon yogurt into a bowl. Top with berries, walnuts, and a drizzle of honey. Sprinkle with cinnamon. Done in 2 minutes.
Every Day, Monday Through Sunday
Quinoa Power Bowl
Warm quinoa with roasted chickpeas, cucumber, roasted red peppers, and tahini dressing. Batch it once, eat it all week.
Ingredients
- ¾ cup cooked quinoa
- ½ cup canned chickpeas, roasted crispy
- ½ cup cucumber, diced
- ¼ cup roasted red peppers
- Handful mixed greens
- Tahini dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, garlic, salt
How to Make It
Roast chickpeas at 400°F for 25 minutes. Batch-cook the quinoa on Sunday. Layer bowl: greens, quinoa, vegetables, chickpeas. Drizzle with tahini dressing.
One New Decision a Night
Your dinner for the week.
01
Monday
Fresh Start
Dinner
Lemon Herb Baked Salmon
Flaky salmon with garlic, lemon, and herbs over a bed of sautéed spinach.
Ingredients
- 2 salmon fillets
- 2 garlic cloves, minced
- 1 lemon, sliced
- 2 tbsp olive oil
- Fresh or dried dill, parsley
- 2 cups baby spinach
- Salt and pepper
How to Make It
Preheat oven to 400°F. Place salmon on a lined baking sheet. Drizzle with olive oil, top with garlic, lemon slices, and herbs. Bake 12 to 15 minutes. Meanwhile sauté spinach in olive oil with garlic until wilted. Serve salmon over spinach.
02
Tuesday
Plant-Forward
Dinner
Mediterranean Stuffed Peppers
Bell peppers filled with seasoned ground turkey, tomatoes, and herbs, topped with feta.
Ingredients
- 4 bell peppers, halved and seeded
- 1 lb ground turkey
- 1 can diced tomatoes
- ½ cup cooked quinoa or cauliflower rice
- 2 garlic cloves, 1 tsp oregano
- ¼ cup crumbled feta
How to Make It
Preheat oven to 375°F. Brown turkey with garlic and oregano. Stir in tomatoes and quinoa. Stuff pepper halves, top with feta. Bake 25 to 30 minutes until peppers are tender.
03
Wednesday
Midweek Reset
Dinner
Garlic Shrimp & Roasted Vegetables
Juicy garlic shrimp served alongside roasted zucchini, cherry tomatoes, and artichoke hearts.
Ingredients
- 1 lb large shrimp, peeled and deveined
- 3 garlic cloves, minced
- 1 zucchini, sliced, 1 cup cherry tomatoes
- 1 can artichoke hearts, drained and halved
- 3 tbsp olive oil, lemon, fresh parsley, salt, pepper
How to Make It
Toss vegetables with 2 tbsp olive oil, salt, and pepper. Roast at 425°F for 20 minutes. In a skillet, heat 1 tbsp olive oil, add garlic 30 seconds, add shrimp, cook 2 minutes per side. Squeeze lemon over both. Serve together with fresh parsley.
04
Thursday
Blood Sugar Stable
Dinner
Herb-Marinated Grilled Chicken
Tender chicken marinated in lemon, garlic, and fresh herbs served with a simple tomato salad.
Ingredients
- 2 chicken breasts or thighs
- 3 tbsp olive oil, juice of 1 lemon
- 3 garlic cloves, minced
- 1 tsp oregano, 1 tsp rosemary, salt, pepper
- Side: 2 tomatoes, fresh basil, olive oil, balsamic drizzle
How to Make It
Marinate chicken in olive oil, lemon, garlic, and herbs for at least 30 minutes. Grill or bake at 400°F until cooked through (165°F internal temp). Serve with sliced tomatoes and fresh basil.
05
Friday
Bright Flavors
Dinner
Pan-Seared Sea Bass with Capers
Crispy-skinned sea bass in a light lemon-caper butter sauce with roasted asparagus.
Ingredients
- 2 sea bass fillets (or cod or halibut)
- 2 tbsp capers
- 2 tbsp butter or olive oil
- Juice of 1 lemon, 2 garlic cloves
- 1 bunch asparagus, olive oil, salt, pepper
How to Make It
Roast asparagus at 425°F with olive oil for 12 minutes. Sear fish skin-side down 4 minutes, flip 2 minutes. In the same pan add butter, garlic, capers, and lemon for 1 minute. Pour over fish. Serve with asparagus.
06
Saturday
Slow & Simple
Dinner
Whole Wheat Pasta Primavera
Whole wheat pasta tossed with seasonal vegetables, olive oil, garlic, lemon, and Parmesan.
Ingredients
- 8 oz whole wheat pasta
- 1 zucchini, 1 cup cherry tomatoes, 1 cup broccoli florets
- 3 garlic cloves, 3 tbsp olive oil, juice of ½ lemon
- ¼ cup Parmesan, fresh basil, salt, pepper, red pepper flakes
How to Make It
Cook pasta. Sauté garlic in olive oil 30 seconds, add vegetables, cook 5 to 6 minutes. Toss with drained pasta, a splash of pasta water, lemon, and Parmesan. Top with fresh basil.
07
Sunday
Prep Day
Dinner
Turkey Kofta with Tzatziki
Spiced ground turkey skewers with cumin, coriander, and herbs served with cool tzatziki.
Ingredients
- 1 lb ground turkey
- 1 tsp cumin, 1 tsp coriander, ½ tsp cinnamon
- 2 garlic cloves, minced, 2 tbsp fresh parsley, salt, pepper
- To serve: tzatziki, sliced tomatoes, red onion, warm pita
How to Make It
Mix turkey with spices, garlic, and parsley. Shape into patties. Grill or bake at 400°F for 15 to 18 minutes. Serve with tzatziki and pita. Also your cue to batch-prep tomorrow's yogurt and quinoa bowls for the week ahead.
If You Want a Snack
Grab one, no recipe needed.
Dates & Almond Butter
3 to 4 Medjool dates, split and filled with 1 to 2 tbsp almond butter.
Olives & Cheese
¼ cup mixed olives with 1 to 2 oz manchego, feta, or sharp cheddar.
Apple & Tahini
1 sliced apple with 2 tbsp tahini for dipping.
Dark Chocolate & Walnuts
1 to 2 squares of 70%+ dark chocolate with a small handful of walnuts.
Weekly Shopping List
One Trip, One Week
Everything for your repeating breakfast and lunch, plus all seven dinners.
Protein
- Salmon fillets (2)
- Shrimp, peeled & deveined (1 lb)
- Sea bass fillets (2)
- Ground turkey (2 lbs)
- Chicken breasts or thighs (2)
- Greek yogurt, full fat (7 cups)
- Canned chickpeas (2 cans)
Produce
- Mixed berries (2 cups)
- Baby spinach
- Bell peppers (4)
- Cucumbers (2)
- Zucchini (2)
- Cherry tomatoes (2 pints)
- Asparagus (1 bunch)
- Broccoli florets (1 cup)
- Tomatoes (2), red onion
- Lemons (6), garlic (2 heads)
- Apple (1)
Pantry
- Quinoa (2 cups dry)
- Canned diced tomatoes
- Roasted red peppers
- Artichoke hearts
- Capers
- Whole wheat pasta (8 oz)
- Warm pita
Dairy & Dips
- Feta cheese
- Parmesan
- Butter
- Tzatziki (store-bought)
- Manchego, feta, or sharp cheddar (snack)
Nuts, Seeds & Fats
- Extra virgin olive oil
- Tahini
- Almond butter
- Walnuts
- Raw honey
- Medjool dates
- Dark chocolate, 70%+
- Mixed olives
Herbs & Spices
- Dill, parsley, basil
- Oregano, rosemary
- Cumin, coriander, cinnamon
- Salt, pepper, red pepper flakes
Dr. EJ's Tips for Making This Work
Portion breakfast on SundayFive yogurt bowls, five minutes. Grab and go every weekday morning.
Batch the quinoa onceCook it Sunday, roast the chickpeas at the same time, and lunch is just assembly all week.
Olive oil is your best friendUse it everywhere. Anti-inflammatory, heart-protective, and supports hormone function.
Three dinners a week are fishSalmon, shrimp, sea bass, these omega-3 sources support your heart, brain, and hormones.
Hydration is part of the planAim for half your body weight in ounces of water daily. Herbal teas count.
Repeat what worksLoved Monday's salmon? Make it again next Monday. Sustainability beats variety every time.
Take It In. Take It Back.
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made for your body?
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