Dr. Eboni January · OB-GYN
Mediterranean
Wellness
Meal Plan
Seven days of anti-inflammatory, hormone-supportive eating — real food, simple ingredients, and meals you'll actually want to make.
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
Your 7-Day Plan
Eat Well. Feel Better.
Eat Well. Feel Better.
Starting Monday.
Click "See Recipe" on any meal to expand the ingredients and instructions.
01
Monday
Fresh Start · Light & Energizing
Breakfast
Greek Yogurt & Honey Bowl
Creamy Greek yogurt with walnuts, fresh berries, and a drizzle of raw honey.
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.
Lunch
Chickpea & Cucumber Salad
Crisp cucumber, cherry tomatoes, chickpeas, olives, and feta with lemon-olive oil dressing.
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ cup kalamata olives
- ¼ cup crumbled feta
- 2 tbsp olive oil, juice of 1 lemon, salt, pepper, dried oregano
How to Make It
Combine all vegetables and chickpeas in a bowl. Whisk together olive oil, lemon juice, salt, pepper, and oregano. Toss and serve. Keeps in the fridge for 3 days.
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 12–15 min. Meanwhile sauté spinach in olive oil with garlic until wilted. Serve salmon over spinach.
Snack
Hummus & Veggie Board
Creamy hummus with sliced bell pepper, carrots, and cucumber for dipping.
Ingredients
- ½ cup store-bought or homemade hummus
- 1 bell pepper, sliced
- 1 handful baby carrots
- ½ cucumber, sliced
- Drizzle of olive oil and paprika on hummus
How to Make It
Arrange vegetables around a small bowl of hummus. Drizzle hummus with olive oil and a pinch of smoked paprika. No cooking required.
02
Tuesday
Plant-Forward · Rich in Fiber
Breakfast
Avocado & Egg Toast
Whole grain toast with smashed avocado, a soft poached egg, and red pepper flakes.
Ingredients
- 2 slices whole grain or sourdough bread
- 1 ripe avocado
- 2 eggs
- Lemon juice, red pepper flakes, salt, pepper
- Optional: everything bagel seasoning
How to Make It
Toast bread. Smash avocado with lemon juice, salt, and pepper. Poach or fry eggs to your liking. Spread avocado on toast, top with egg, sprinkle with red pepper flakes.
Lunch
Lemony Red Lentil Soup
Warming red lentil soup with cumin, turmeric, and a bright finish of lemon.
Ingredients
- 1 cup red lentils, rinsed
- 1 onion, diced · 3 garlic cloves
- 1 tsp cumin · ½ tsp turmeric
- 4 cups vegetable broth
- Juice of 1 lemon · olive oil · salt
- Optional: fresh parsley, chili flakes
How to Make It
Sauté onion and garlic in olive oil 4 min. Add spices and stir 1 min. Add lentils and broth. Simmer 20 min until lentils break down. Squeeze in lemon juice. Blend partially if desired. Batch well — tastes better next day.
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 375°F. Brown turkey with garlic and oregano. Stir in tomatoes and quinoa. Stuff pepper halves, top with feta. Bake 25–30 min until peppers are tender.
Snack
Almonds & Fresh Fruit
A small handful of raw almonds with seasonal fruit — satisfying, fast, and hormone-friendly.
Ingredients
- ¼ cup raw almonds
- 1 apple, pear, or peach — sliced
- Optional: sprinkle of cinnamon
How to Make It
No prep needed. Keep almonds portioned in a small bag for grab-and-go. Pair with any seasonal fruit you enjoy.
03
Wednesday
Midweek Reset · Omega-Rich
Breakfast
Berry Almond Smoothie Bowl
Blended frozen berries and banana topped with granola, chia seeds, and almond butter.
Ingredients
- 1 cup frozen mixed berries
- ½ frozen banana
- ¼ cup almond milk
- Toppings: granola, chia seeds, almond butter, fresh berries
How to Make It
Blend berries, banana, and almond milk until thick and smooth. Pour into a bowl and add toppings.
Lunch
Tuna Niçoise Salad
Tuna, hard-boiled eggs, green beans, olives, and tomatoes with a Dijon vinaigrette.
Ingredients
- 1 can tuna in olive oil, drained
- 2 hard-boiled eggs, halved
- 1 cup green beans, blanched
- ½ cup cherry tomatoes · ¼ cup olives
- Mixed greens
- Dressing: 1 tbsp Dijon, 2 tbsp olive oil, 1 tbsp red wine vinegar, salt, pepper
How to Make It
Arrange greens, then layer remaining ingredients on top. Whisk together dressing ingredients and drizzle over everything. Serve immediately.
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 min. In a skillet, heat 1 tbsp olive oil, add garlic 30 seconds, add shrimp, cook 2 min per side. Squeeze lemon over both. Serve together with fresh parsley.
Snack
Olive & Cheese Plate
A small plate of mixed olives and a slice of manchego or sharp cheddar.
Ingredients
- ¼ cup mixed olives
- 1–2 oz manchego, feta, or sharp cheddar
- Optional: 2–3 whole grain crackers
How to Make It
Plate and enjoy. No prep needed.
04
Thursday
Protein-Forward · Blood Sugar Stable
Breakfast
Spinach & Feta Egg Scramble
Fluffy eggs scrambled with baby spinach, sun-dried tomatoes, and crumbled feta.
Ingredients
- 3 eggs, whisked
- 1 cup baby spinach
- 2 tbsp sun-dried tomatoes, chopped
- 2 tbsp crumbled feta
- 1 tbsp olive oil · salt, pepper, red pepper flakes
How to Make It
Heat olive oil in a pan over medium. Add spinach, wilt 1 min. Add eggs and scramble gently. When nearly set, fold in sun-dried tomatoes and feta. Season and serve.
Lunch
Quinoa Power Bowl
Warm quinoa with roasted chickpeas, cucumber, roasted red peppers, and tahini dressing.
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, 1 tbsp water, garlic, salt
How to Make It
Roast chickpeas at 400°F for 25 min. Layer bowl: greens, quinoa, vegetables, chickpeas. Drizzle tahini dressing.
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 min. Grill or bake at 400°F until cooked through (165°F internal temp). Serve with sliced tomatoes and fresh basil.
Snack
Dates with Almond Butter
Medjool dates stuffed with almond butter — naturally sweet, fiber-rich, and deeply satisfying.
Ingredients
- 3–4 Medjool dates, pitted
- 1–2 tbsp almond butter
- Optional: flaky sea salt, cacao nibs
How to Make It
Slice dates open. Fill each with almond butter. Sprinkle with sea salt.
05
Friday
Bright Flavors · Easy Prep
Breakfast
Overnight Oats with Chia
Creamy oats soaked overnight with almond milk, chia seeds, and topped with fresh fruit and honey.
Ingredients
- ½ cup rolled oats
- 1 tbsp chia seeds
- ¾ cup almond or oat milk
- 1 tsp honey or maple syrup
- Toppings: sliced banana, berries, almond butter
How to Make It
Mix oats, chia, milk, and honey in a jar. Stir well. Cover and refrigerate overnight. Add toppings in the morning.
Lunch
Grilled Chicken Pita Wrap
Leftover grilled chicken, tzatziki, cucumber, tomato, and red onion in a warm whole wheat pita.
Ingredients
- Leftover grilled chicken from Day 4, sliced
- 1 whole wheat pita
- 3 tbsp tzatziki
- ¼ cucumber, sliced · ¼ cup tomatoes · thin red onion
- Fresh lettuce or arugula
How to Make It
Warm pita. Spread tzatziki inside. Layer chicken, vegetables, and greens. Roll and enjoy.
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 / 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 min. Sear fish skin-side down 4 min, flip 2 min. In same pan add butter, garlic, capers, lemon 1 min. Pour over fish. Serve with asparagus.
Snack
Dark Chocolate & Walnuts
A square or two of 70%+ dark chocolate with a small handful of walnuts.
Ingredients
- 1–2 squares dark chocolate (70% cacao or higher)
- Small handful of walnuts (8–10 halves)
How to Make It
No prep needed. Dark chocolate and walnuts are genuinely good for your hormones — enjoy without guilt.
06
Saturday
Slow Morning · Gut Health Focus
Breakfast
Shakshuka
Eggs poached in a rich spiced tomato and pepper sauce — a showstopper that's weeknight simple.
Ingredients
- 1 can crushed tomatoes
- 1 red bell pepper, diced · ½ onion, diced
- 3 garlic cloves · 1 tsp cumin · 1 tsp paprika · pinch of cayenne
- 4 eggs · 2 tbsp olive oil · salt, pepper
- Fresh parsley or cilantro, feta to serve
How to Make It
Sauté onion and pepper 5 min. Add garlic and spices 1 min. Pour in tomatoes, simmer 10 min. Make wells in sauce and crack in eggs. Cover and cook 5–7 min. Top with feta and herbs.
Lunch
Greek Mezze Plate
A spread of hummus, tabbouleh, stuffed grape leaves, olives, pita, and cucumber — no-cook.
Ingredients
- ½ cup hummus · ½ cup tabbouleh
- 4–5 stuffed grape leaves · ¼ cup mixed olives
- 1 cucumber, sliced · pita or flatbread
- Drizzle of olive oil and za'atar on hummus
How to Make It
Arrange everything on a large plate or board. No cooking required.
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 sec, add vegetables, cook 5–6 min. Toss with drained pasta, pasta water, lemon, and Parmesan. Top with fresh basil.
Snack
Apple Slices & Tahini
Crisp apple slices dipped in tahini — a surprisingly perfect combination of sweet and savory.
Ingredients
- 1 apple, sliced · 2 tbsp tahini
- Optional: drizzle of honey, cinnamon
How to Make It
Slice apple and arrange around a bowl of tahini. Drizzle honey if desired.
07
Sunday
Prep Day · Set Your Week Up Right
Breakfast
Ricotta Toast with Figs & Honey
Thick sourdough toast with creamy ricotta, fresh or dried figs, a drizzle of honey and walnuts.
Ingredients
- 2 slices thick sourdough, toasted
- ¼ cup whole milk ricotta
- 2–3 fresh or dried figs, sliced
- 1 tsp raw honey · 1 tbsp chopped walnuts
How to Make It
Toast bread. Spread ricotta. Top with figs, walnuts, and honey.
Lunch
Tuscan White Bean Soup
Hearty white bean and kale soup with tomatoes, rosemary, and a drizzle of good olive oil.
Ingredients
- 2 cans white beans · 2 cups kale, chopped
- 1 can diced tomatoes · 4 garlic cloves · 1 sprig rosemary
- 4 cups vegetable broth · 3 tbsp olive oil · salt, pepper
How to Make It
Sauté garlic 1 min. Add tomatoes, cook 3 min. Add beans, broth, rosemary. Simmer 15 min. Mash some beans to thicken. Add kale, cook 3 min. Finish with olive oil.
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 15–18 min. Serve with tzatziki and pita.
Snack
Chia Seed Pudding
Overnight chia pudding with coconut milk, vanilla, and mango — make extra for the week ahead.
Ingredients
- 3 tbsp chia seeds · 1 cup coconut or almond milk
- ½ tsp vanilla extract · 1 tsp honey
- Toppings: mango, kiwi, or berries
How to Make It
Stir chia seeds, milk, vanilla, and honey in a jar. Refrigerate overnight. Top with fresh fruit. Make 3–4 jars on Sunday for easy week snacks.
Weekly Shopping List
Everything You Need
Stock these staples and you can make every meal in this plan.
Protein
- Salmon fillets
- Shrimp, peeled & deveined
- Sea bass or white fish fillets
- Ground turkey (2 lbs)
- Canned tuna in olive oil
- Eggs (1 dozen)
- Greek yogurt (full fat)
Produce
- Baby spinach (large bag)
- Kale or Swiss chard
- Cherry tomatoes (2 pints)
- Cucumbers (3)
- Zucchini (2)
- Bell peppers, mixed (4)
- Asparagus (1 bunch)
- Lemons (6)
- Garlic (1 head)
- Avocados (3)
- Apples, figs, mixed berries
Pantry
- Canned chickpeas (2)
- Canned white beans (2)
- Red lentils (1 bag)
- Canned crushed tomatoes (2)
- Kalamata olives
- Artichoke hearts
- Sun-dried tomatoes
- Capers
- Vegetable or chicken broth
Grains & Bread
- Whole wheat pasta
- Quinoa
- Rolled oats
- Whole wheat pita bread
- Sourdough bread
Dairy & Dips
- Feta cheese
- Ricotta cheese
- Parmesan
- Hummus (store-bought)
- Tzatziki (store-bought)
- Tabbouleh (store-bought)
Nuts, Seeds & Fats
- Extra virgin olive oil
- Tahini
- Almond butter
- Raw almonds & walnuts
- Chia seeds
- Medjool dates
- Dark chocolate 70%+
- Raw honey
Dr. EJ's Tips for Making This Work
Batch on SundaysCook a big pot of lentil soup or white bean soup. Roast chickpeas. Grill extra chicken. It pays off all week.
Make 4 jars of overnight oatsFive minutes on Sunday gives you breakfast ready to grab every morning through Thursday.
Olive oil is your best friendUse it everywhere. Anti-inflammatory, heart-protective, and supports hormone function.
Aim for fish 3×/weekSalmon, tuna, sea bass, shrimp — 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. Sparkling water counts.
Rotate, don't start overLove the shakshuka? Make it every Saturday. Sustainability beats perfection every time.
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