If you follow me on social media you know I’ve been away from San Francisco for some time—3 months to be exact. I landed in the Bay last night, and though I’ll be leaving again next week, I’m happy to be home. More specifically, I’m happy to be reunited with my kitchen and well-stocked pantry.

Don’t get me wrong, I love to travel. Eating my way through new cities and neighborhoods is one of my favorite things to do. But it can get tiring. Especially for someone who really enjoys cooking their own food.

While away, I indulged in meals that ranged from cheap and casual to expensive and fancy. I had well-seasoned steak and pomegranate lamb at Safta in Denver, Indian spiced shrimp and lamb at Dishoom in London, and a very special (meat-forward) dinner at L'Artusi in NYC to celebrate my 37th birthday. I also had exceptional dumplings, a delicious cheeseburger, incredibly fresh sushi, and a few very good NYC bagels.

Needless to say, I spent a lot of money and ate a lot more meat than I typically do. So, for my meals at home this week, I put together a pescatarian-friendly (predominately vegetarian) meal plan. It’s healthy and well-balanced. It’s also very budget-friendly (think beans, lentils, vegetables, whole grains, and some fish). I thought I’d share it with you in case you wanted a week of quick and easy Mediterranean meals. The PDF below includes a one-week menu, a shopping list, and a batch cook / prep-ahead guide if you want to make your weekday meals even quicker. A nutrition breakdown of each meal is also included. All recipes are nutrient-dense, plant-based, and balanced. They’re also really delicious. I hope it helps you find a little more ease and joy in cooking and eating.

I went grocery shopping last night and plan to do my batch cooking today. I’ll be following the plan all week and would love to have you join me. I’ll be sharing my meals on Instagram—I’d love to see yours too!

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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.