Without a well-structured plan, you might find yourself struggling with meal preparation and consistency. This can lead to frustration, unhealthy food choices, and ultimately, giving up on your health goals altogether. Transform your eating habits and improve your well-being with this easy-to-follow 30-day Mediterranean meal plan for families.

Contents

Mediterranean Meals Made Easy: A 30-Day Mediterranean Meal Plan for Families
Conclusion

Mediterranean Meals Made Easy: A 30-Day Mediterranean Meal Plan for Families

Creating a 30-day Mediterranean meal plan can be challenging due to the variety of food choices and the need for balanced nutrition. With careful planning, incorporating diverse recipes, and focusing on fresh ingredients, you can reap the many benefits of this healthy lifestyle, including weight management and reduced risk of chronic diseases.

The recipes and ingredients are ideally good for four people, although you can adjust these figures. We’ve meticulously developed recipes and step-by-step instructions to make meal prepping a fun experience for your family. Discover the health benefits and delicious recipes with this comprehensive 30-day Mediterranean meal plan.

Week 1: Days 1 to 7

For the first week, we’ll help you gradually introduce the Mediterranean flavor to your family, especially when there are picky eaters. With a good balance of flavors and textures from fruits, vegetables, whole grains, and lean protein, these Mediterranean dishes will be appealing to both adults and children.

Day	Breakfast	Lunch	Dinner	Snacks
1 – Sunday	Rainbow Frittata	Salmon Salad Tartines	Mediterranean Chicken Bowls	Salsa With Jicama Sticks
2 – Monday	Chia Pudding with Fresh Berries and Almond Butter	Mediterranean Pork and Orzo	Cod and Asparagus Bake	Mediterranean Savory Muffin
3 – Tuesday	Wholegrain Cereal with Grapes	Chicken Caprese Salad	Creamy Pesto Shrimp with Gnocchi and Peas	Salted Dry-Roasted Edamame
4 – Wednesday	Rainbow Frittata	Salmon Salad Tartines	Mediterranean Chicken Bowls	Salsa With Jicama Sticks
5 – Thursday	Chia Pudding with Fresh Berries and Almond Butter	Mediterranean Pork and Orzo	Cod and Asparagus Bake	Mediterranean Savory Muffin
6 – Friday	Wholegrain Cereal with Grapes	Chicken Caprese Salad	Creamy Pesto Shrimp with Gnocchi and Peas	Salted Dry-Roasted Edamame
7 – Saturday	Rainbow Frittata	Salmon Salad Tartines	Mediterranean Chicken Bowls	Salsa With Jicama Sticks

General Meal Prep Instructions

This meal plan has some great repeating elements, so prepping for those on Sunday will save you time throughout the week! Here’s a quick plan:

Make the Rainbow Frittatas: This recipe can easily be doubled to cover both Sunday and Wednesday’s breakfast. Store the second frittata in the refrigerator for Wednesday.
Prep the Chia Seed Pudding: Make a big batch of chia seed pudding and portion it out into individual containers for Monday and Thursday.
Wash and chop produce: Wash and chop the fruits and vegetables you’ll need for the week. This includes grapes for breakfast, ingredients for the Salmon Salad Tartines (Sunday and Wednesday), and any vegetables needed for the Mediterranean Chicken Bowls (Sunday and Wednesday). Store everything in airtight containers in the refrigerator.
Prepare the Mediterranean Chicken Bowls: You can fully assemble the chicken bowls, storing them in the refrigerator until needed. Alternatively, cook the chicken ahead of time and store it separately with the prepped vegetables and any grains you’ll be using.
Make the Salsa: Whip up a batch of salsa to have with jicama sticks on Sunday and Wednesday.

Rainbow Frittata: Days 1 (Sunday), 4 (Wednesday), 7 (Saturday) Breakfast

This frittata is a flavorful dish packed with colorful vegetables and protein-rich eggs. It’s a satisfying and healthy way to start your day, providing essential nutrients and energy to kickstart your morning. Enjoy the combination of textures and flavors with these simple steps.

Ingredients:

10-12 eggs
1 cup chopped vegetables (onions, bell peppers, spinach, mushrooms, tomatoes)
1/4 cup milk or cream
1/4 cup grated cheese (optional)
Olive oil
Salt and pepper

Step-by-Step Instructions:

Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius).
Sauté vegetables in olive oil until softened.
Whisk eggs with milk/cream, cheese, salt, and pepper.
Pour egg mixture over vegetables in an oven-safe skillet.
Bake for 20-25 minutes, or until set.

Salmon Salad Tartines: Days 1 (Sunday), 4 (Wednesday), 7 (Saturday) Lunch

These tartines are a delightful combination of flaky salmon, creamy avocado, and crunchy bread. With omega-3 fatty acids, this dish is particularly beneficial for heart health and brain function. Follow these steps to taste the refreshing flavors and the satisfying texture of these open-faced sandwiches.

Ingredients:

1 can (14.75 ounces) salmon, drained and flaked
1/4 cup mayonnaise
1/4 cup chopped celery
1/4 cup chopped red onion
2 tablespoons chopped fresh dill
4 slices whole wheat bread
Lettuce leaves

Step-by-Step Instructions:

Combine salmon, mayonnaise, celery, red onion, and dill in a bowl.
Toast bread slices.
Spread salmon salad on toast.
Top with lettuce leaves.

Mediterranean Chicken Bowls: Days 1 (Sunday), 4 (Wednesday), 7 (Saturday) Dinner

These bowls are a powerhouse of Mediterranean flavors, combining tender chicken, fluffy quinoa or rice, fresh vegetables, and a zesty dressing. They are packed with protein, fiber, and healthy carbohydrates, making them a balanced and satisfying meal. You’ll appreciate the variety of textures and the vibrant flavors in every bite.

Ingredients:

1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 cup chopped cucumber
1 cup chopped tomatoes
1/2 cup chopped red onion
1/2 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper
Cooked quinoa or brown rice

Step-by-Step Instructions:

Marinate chicken in olive oil, lemon juice, oregano, salt, and pepper.
Grill or pan-fry chicken until cooked through.
Assemble bowls with cooked quinoa/rice, chicken, cucumber, tomatoes, red onion, olives, and feta cheese.

Salsa With Jicama Sticks: Days 1 (Sunday), 4 (Wednesday), 7 (Saturday) Snacks

This snack is a refreshing and healthy alternative to traditional chips and dip. The salsa provides a burst of flavor with fresh tomatoes, onions, and cilantro, while the jicama sticks offer a satisfying crunch and a good source of fiber. The light and refreshing nature of this snack makes it the perfect midday pick-me-up.

Ingredients:

1 cup chopped tomatoes
1/2 cup chopped red onion
1/4 cup chopped cilantro
1 jalapeño, seeded and minced
1 tablespoon lime juice
A pinch of salt
1 jicama, peeled and cut into sticks

Step-by-Step Instructions:

Combine tomatoes, red onion, cilantro, jalapeño, lime juice, and salt in a bowl.
Serve salsa with jicama sticks.

Chia Pudding with Fresh Berries and Almond Butter: Days 2 (Monday), 5 (Thursday) Breakfast

This pudding is a creamy and delicious treat packed with nutrients and healthy fats. The chia seeds provide fiber and omega-3 fatty acids, while the berries offer antioxidants and vitamins. From the pudding to the juicy berries and nutty almond butter, you’ll taste a sweet and creamy breakfast treat.

Ingredients:

1 cup chia seeds
4 cups almond milk (or milk of choice)
4 tablespoons maple syrup (or sweetener of choice)
1 teaspoon vanilla extract
2 cups fresh berries (strawberries, blueberries, raspberries)
1/2 cup almond butter

Step-by-Step Instructions:

In a large bowl or container, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
Cover and refrigerate for at least 4 hours, or preferably overnight, until the pudding has thickened.
Divide pudding into bowls and top with fresh berries and a dollop of almond butter.

Mediterranean Pork and Orzo: Days 2 (Monday), 5 (Thursday) Lunch

Looking for energy sustenance throughout the day? This dish is a hearty and flavorful combination of tender pork, chewy orzo pasta, and fresh vegetables, providing protein and carbohydrates. You’ll enjoy the savory flavors and the satisfying texture of this Mediterranean-inspired dish.

Ingredients:

1 pound ground pork
1 onion, chopped
2 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 cup orzo pasta
1/2 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and pepper to taste

Step-by-Step Instructions:

Cook orzo according to package directions.
Heat olive oil in a large skillet over medium heat. Add ground pork and cook until browned, breaking it up with a spoon.
Add onion and garlic and cook until softened about 5 minutes.
Stir in crushed tomatoes, orzo, olives, feta cheese, and oregano. Season with salt and pepper.
Bring to a simmer and cook for 10 minutes, or until flavors have melded.

Cod and Asparagus Bake: Days 2 (Monday), 5 (Thursday) Dinner

This bake is a light and healthy dish that’s easy to prepare and packed with flavor. You’ll appreciate the simplicity of this dish and the delicate flavors of the cod and asparagus. The cod provides lean protein and omega-3 fatty acids, while the asparagus offers vitamins and fiber.

Ingredients:

4 cod fillets (about 6 ounces each)
1 pound asparagus, trimmed
1 lemon, sliced
2 tablespoons olive oil
2 cloves garlic, minced
1/4 cup chopped fresh parsley
Salt and pepper to taste

Step-by-Step Instructions:

Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
Place cod fillets in a baking dish. Top with asparagus spears and lemon slices.
Drizzle with olive oil and sprinkle with garlic, parsley, salt, and pepper.
Bake for 15-20 minutes, or until cod is cooked through and asparagus is tender.

Mediterranean Savory Muffin: Days 2 (Monday), 5 (Thursday) Snacks:

These muffins are a healthy and portable snack option packed with Mediterranean flavors. They are filled with wholesome ingredients like vegetables, whole grains, and herbs, providing a good source of fiber and nutrients. With a few steps, you’ll have a quick and healthy snack on the go.

Ingredients:

1 1/2 cups whole wheat flour
1/2 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1 teaspoon dried oregano
1/2 teaspoon black pepper
3/4 cup milk
1/4 cup plain yogurt
1/4 cup olive oil
2 large eggs
1 cup crumbled feta cheese
1/2 cup chopped Kalamata olives
1/2 cup chopped sun-dried tomatoes (packed in oil, drained)
Optional: 2 tablespoons chopped fresh herbs (parsley, oregano, or basil)

Step-by-Step Instructions:

Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius). Grease a 12-cup muffin tin or line with paper liners.
In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking powder, baking soda, salt, oregano, and black pepper.
In a separate bowl, whisk together the milk, yogurt, olive oil, and eggs until well combined.
Pour the wet ingredients into the dry ingredients and stir until just combined.
Gently fold in the feta cheese, olives, sun-dried tomatoes, and fresh herbs (if using).
Divide the batter evenly among the prepared muffin cups, filling each about 3/4 full.
Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Whole Grain Cereal With Grapes: Days 3 (Tuesday), 6 (Friday) Breakfast:

Start your family’s day with a simple yet nutritious breakfast. Whole grain cereal provides fiber and essential nutrients, while the grapes offer antioxidants and natural sweetness. This breakfast combination promises convenience and an energizing treat to start your day.

Ingredients and Step-by-Step Instructions:

Prepare 4 cups whole grain cereal (like shredded wheat, puffed wheat, or bran flakes) and 2 cups fresh grapes.
Pour the desired amount of whole grain cereal into a bowl.
Add fresh grapes to the cereal.

Chicken Caprese Salad: Days 3 (Tuesday), 6 (Friday) Lunch:

Mediterranean food is about lively colors and classic flavors. This light and refreshing salad combines tender chicken, juicy tomatoes, fresh mozzarella, and fragrant basil. This meal will provide your daily needs of protein, vitamins, and healthy fats.

Ingredients:

4 boneless, skinless chicken breasts, grilled or pan-fried
2 pints cherry or grape tomatoes
1 (8-ounce) container of fresh mozzarella balls (bocconcini size)
1 bunch fresh basil
Olive oil and balsamic vinegar for dressing
Salt and pepper to taste

Step-by-Step Instructions:

Grill or pan-fry chicken breast until cooked through. Let cool and slice.
Arrange sliced chicken, tomato slices, and fresh mozzarella on a plate.
Drizzle with olive oil and balsamic vinegar.
Season with salt and pepper to taste.
Top with fresh basil leaves.

Creamy Pesto Shrimp With Gnocchi and Peas: Days 3 (Tuesday), 6 (Friday) Dinner

This Italian-inspired dish is perfect for people who love dishes with a creamy texture. It’s a flavorful and satisfying combination of succulent shrimp, pillowy gnocchi, and vibrant pesto sauce. These ingredients provide protein, carbohydrates, and healthy fats.

Ingredients:

1 pound large shrimp, peeled and deveined
1 pound gnocchi
1 cup frozen peas
1/2 cup pesto
1/4 cup of heavy cream or milk
Olive oil, salt, and pepper for cooking

Step-by-Step Instructions:

Cook gnocchi according to package directions.
In a separate pan, sauté shrimp in olive oil until pink and cooked through.
Add cooked gnocchi, peas, and pesto to the pan with shrimp.
Stir in a splash of cream or milk and simmer until the sauce thickens.

Salted Dry-Roasted Edamame: Days 3 (Tuesday), 6 (Friday) Snacks

Want your kids to bring healthy and convenient snacks to school? Edamame is a good source of plant-based protein and essential nutrients. The satisfying crunch and the salty flavor of this roasted edamame snack are perfect for curbing hunger between meals.

Ingredients and Step-by-Step Instructions:

Prepare 1 cup of shelled edamame (frozen or fresh) and olive oil and salt for roasting.
Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius).
Toss the shelled edamame with olive oil and salt.
Spread edamame on a baking sheet and roast for 10-15 minutes, or until lightly browned.
Let cool slightly before enjoying it as a healthy snack.

Week 2: Days 8 to 14

Let’s continue with your weekly plan of whole grains, fresh produce, and lean proteins. Experience the key components of the Mediterranean diet with dishes like yogurt, pasta, and salad. These meals offer diverse flavors while making it easy for adults, teens, and children to adjust.

Day	Breakfast	Lunch	Dinner	Snacks
8 – Sunday	Greek Yogurt Parfait	Cauliflower Pasta	Spicy Lentil Soup with Spinach	Hummus with Whole Grain Flatbread Crackers
9 – Monday	Mediterranean Socca Pancakes	Tuna Salad in Avocado Halves	Chicken and Goat Cheese Skillet	Pear Slices With Cheese and Olives
10 – Tuesday	Vegetable Frittata	Mezze Platter With Pita Bread	Greek Salmon Salad	Cottage Cheese Snack Jar
11 – Wednesday	Greek Yogurt Parfait	Cauliflower Pasta	Spicy Lentil Soup with Spinach	Hummus with Whole Grain Flatbread Crackers
12 – Thursday	Mediterranean Socca Pancakes	Tuna Salad in Avocado Halves	Chicken and Goat Cheese Skillet	Pear Slices With Cheese and Olives
13 – Friday	Vegetable Frittata	Mezze Platter With Pita Bread	Greek Salmon Salad	Cottage Cheese Snack Jar
14 – Saturday	Greek Yogurt Parfait	Cauliflower Pasta	Spicy Lentil Soup with Spinach	Hummus with Whole Grain Flatbread Crackers

General Meal Prep Instructions

Save time and effort for the rest of the week as you prepare these ingredients on Sunday.

Make the Greek Yogurt Parfaits: Prepare a large batch of Greek yogurt parfaits, dividing them into individual containers for Sunday and Wednesday.
Prep the Socca Pancakes: Whip up the batter on Sunday and store it in the refrigerator for Monday and Thursday’s breakfast.
Cook the Cauliflower Pasta: Make a big batch on Sunday to enjoy for lunch on Sunday and Wednesday.
Start the Spicy Lentil Soup: Make a large pot to have for dinner on Sunday and Wednesday.
Prepare the Tuna Salad: Prepare your tuna salad and store it separately. On Sunday and Wednesday, simply scoop it into avocado halves for a quick and easy lunch.
Make the Hummus: Make a batch of hummus to enjoy with whole-grain flatbread crackers on Sunday and Wednesday.

Greek Yogurt Parfait: Days 8 (Sunday), 11 (Wednesday), 14 (Saturday) Breakfast

This parfait is a delightful combination of creamy Greek yogurt, crunchy granola, and sweet fruit. It’s a healthy and satisfying breakfast, packed with protein, fiber, and essential nutrients. The refreshing flavors make it an invigorating way to start your day before going to school or work.

Ingredients:

32 ounces Greek yogurt
1 cup fresh berries (strawberries, blueberries, raspberries)
1/2 cup walnuts, chopped
4 tablespoons chia seeds
Honey or maple syrup (optional, to taste)

Step-by-Step Instructions:

Divide yogurt evenly among four bowls or glasses.
Top each with a layer of berries, followed by a sprinkle of walnuts and chia seeds.
Repeat layers if desired.
Drizzle with honey or maple syrup, if using.

Cauliflower Pasta: Days 8 (Sunday), 11 (Wednesday), 14 (Saturday) Lunch

This dish is a lighter and healthier twist on traditional pasta, using cauliflower as a low-carb alternative. It’s incredibly versatile, letting you pair it with your favorite sauces and vegetables. Even if you pack it for work or school, you’ll experience the guilt-free indulgence of this innovative pasta dish.

Ingredients:

1 head cauliflower, riced (or pre-riced cauliflower)
2 cloves garlic, minced
2 tablespoons olive oil
1/4 cup chopped fresh herbs (parsley, basil, oregano)
1 lemon, zested and juiced
1/2 cup grated Romano cheese
Salt and pepper

Step-by-Step Instructions:

Sauté garlic in olive oil until fragrant.
Add riced cauliflower and cook until tender-crisp.
Stir in herbs, lemon zest, lemon juice, and Romano cheese.
Season with salt and pepper.

Spicy Lentil Soup with Spinach: Days 8 (Sunday), 11 (Wednesday), 14 (Saturday) Dinner

This soup is a hearty and flavorful meal packed with plant-based protein and nutrients. A single serving of lentils meets 32% of a person’s daily fiber needs. Aside from the nutritional benefits, you’ll love the warming spices and the comforting texture of this soup, perfect for a cozy evening meal.

Ingredients:

1 cup brown or green lentils, rinsed
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
4 cloves garlic, minced
1 tablespoon olive oil
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper (optional, for extra heat)
5 ounces baby spinach
Salt and pepper

Step-by-Step Instructions:

Sauté onion, carrots, and celery in olive oil until softened.
Add garlic, cumin, chili powder, and cayenne pepper (if using) and cook for 1 minute.
Stir in lentils and vegetable broth. Bring to a boil, then reduce heat and simmer until lentils are tender about 30 minutes.
Stir in spinach and cook until wilted.
Season with salt and pepper.

Hummus With Whole Grain Flatbread Crackers: Days 8 (Sunday), 11 (Wednesday), 14 (Saturday) Snacks

Looking for a light snack? This snack is a classic Mediterranean combination of creamy hummus and crunchy whole-grain crackers. Hummus delivers protein and healthy fats, while the crackers provide fiber and complex carbohydrates.

Ingredients and Step-by-Step Instructions:

Prepare 1 container (10 ounces) of hummus and whole grain flatbread crackers.
Serve hummus with whole grain flatbread crackers.

Mediterranean Socca Pancakes: Days 9 (Monday), 12 (Thursday) Breakfast

These pancakes are a savory and gluten-free alternative to traditional pancakes, made with chickpea flour and infused with Mediterranean flavors. They are a good source of protein and fiber, and they can be topped with a variety of savory or sweet ingredients.

Ingredients:

2 cups chickpea flour
2 cups water
1/4 cup olive oil, plus extra for drizzling
1 teaspoon salt
Optional toppings: chopped fresh herbs (rosemary, thyme), chopped olives, crumbled feta cheese, roasted red peppers

Step-by-Step Instructions:

In a large bowl, whisk together the chickpea flour, water, olive oil, and salt until smooth. Let the batter rest for at least 30 minutes.
Heat a large skillet or griddle over medium heat. Lightly oil the surface.
Pour 1/4 cup of batter onto the hot skillet for each pancake. Cook for 2-3 minutes per side or until golden brown and cooked through.
Serve pancakes warm, drizzled with olive oil, and topped with your favorite Mediterranean ingredients.

Tuna Salad in Avocado Halves: Days 9 (Monday), 12 (Thursday) Lunch

This dish is a healthy and satisfying lunch or snack that combines creamy tuna salad with the richness of avocado. Tuna is rich in protein and omega-3 fatty acids, while avocado provides healthy fats and fiber. This combination’s creamy texture and refreshing flavors can power through the day.

Ingredients:

2 cans (5 ounces) tuna, drained
1/4 cup mayonnaise
1/4 cup chopped celery
1/4 cup chopped red onion
2 tablespoons chopped fresh dill
Salt and pepper to taste
4 ripe avocados, halved and pitted

Step-by-Step Instructions:

In a bowl, combine tuna, mayonnaise, celery, red onion, and dill. Season with salt and pepper.
Fill avocado halves with tuna salad.

Chicken and Goat Cheese Skillet: Days 9 (Monday), 12 (Thursday) Dinner

Perfect for those who want to whip up a one-pan dish with satisfying flavors. This skillet is an easy-to-prepare meal that combines tender chicken with tangy goat cheese and fresh vegetables. The recipe balances protein and calcium without sacrificing Mediterranean flavors.

Ingredients:

1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 onion, chopped
2 cloves garlic, minced
1 red bell pepper, chopped
1 can (14.5 ounces) diced tomatoes, undrained
4 ounces goat cheese, crumbled
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and pepper to taste

Step-by-Step Instructions:

Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned and cooked through.
Add onion, garlic, and red bell pepper to the skillet and cook until softened about 5 minutes.
Stir in diced tomatoes and oregano. Season with salt and pepper.
Bring to a simmer and cook for 5 minutes.
Stir in goat cheese and cook until melted and creamy.
Serve over rice or with a side of crusty bread.

Pear Slices With Cheese and Olives: Days 9 (Monday), 12 (Thursday) Snacks

This snack is a simple and elegant combination of sweet pear slices, creamy cheese, and salty olives. It’s a great source of fiber, healthy fats, and antioxidants. You’ll appreciate the contrasting flavors and textures of this snack, perfect for a light and refreshing treat, even for kids.

Ingredients:

2 ripe pears, cored and sliced
4 ounces cheese (cheddar, Gruyere, or similar), cut into small pieces
1/2 cup Kalamata olives

Step-by-Step Instructions:

Arrange pear slices on a plate with cheese and olives. This snack requires no cooking and is perfect for a light and healthy bite.

Vegetable Frittata: Days 10 (Tuesday), 13 (Friday) Breakfast

Do you have some leftover vegetables? This frittata is a versatile and nutritious dish packed with colorful vegetables and protein-rich eggs. You can customize this dish to your liking while providing a flavorful breakfast for the whole family.

Ingredients:

8 large eggs
1/4 cup milk or cream
1 cup chopped vegetables (onions, peppers, spinach, mushrooms, etc.)
2 tablespoons olive oil
Salt and pepper to taste
Optional additions: cheese, herbs

Step-by-Step Instructions:

Sauté your favorite chopped vegetables (onions, peppers, spinach) in olive oil until softened.
Whisk eggs with milk or cream and seasonings.
Pour egg mixture over vegetables in an oven-safe skillet.
Cook over medium heat until edges set, then transfer to a preheated oven (350 degrees Fahrenheit) to finish cooking (about 10-15 minutes).
Slice and serve warm or cold.

Mezze Platter With Pita Bread: Days 10 (Tuesday), 13 (Friday) Lunch

Bring the Mediterranean flair of restaurants at home! It’s a great way to enjoy a variety of flavors and textures, and it’s perfect for sharing with friends and family. You’ll love the communal aspect and the abundance of fresh and flavorful ingredients.

Ingredients:

1 pack of pita bread, warmed or toasted
Hummus (store-bought or homemade)
Baba ganoush (store-bought or homemade)
Tzatziki (store-bought or homemade
Olives (variety)
Feta cheese, cubed
Chopped vegetables (cucumbers, tomatoes, bell peppers)

Step-by-Step Instructions:

Choose a variety of Mediterranean dips and spreads (hummus, baba ganoush, tzatziki).
Arrange dips, olives, feta cheese, chopped vegetables (cucumbers, tomatoes, peppers), and pita bread on a large platter.

Greek Salmon Salad: Days 10 (Tuesday), 13 (Friday) Dinner

This salad is a refreshing and healthy meal that combines flaky salmon with fresh vegetables, olives, and feta cheese. This salad meal contains protein, omega-3 fatty acids, and essential nutrients. Experience the vibrant flavors and the satisfying textures of this Mediterranean-inspired salad.

Ingredients:

4 salmon fillets (about 6 ounces each), grilled or baked
2 cucumbers, chopped
2 cups cherry or grape tomatoes
1 red onion, thinly sliced
1 cup Kalamata olives, pitted
1/2 cup crumbled feta cheese
Lemon vinaigrette dressing (lemon juice, olive oil, salt, pepper)
Optional: lettuce for serving

Step-by-Step Instructions:

Grill or bake salmon until cooked through. Flake into pieces.
In a large bowl, combine cooked salmon, chopped cucumbers, tomatoes, red onion, olives, and feta cheese.
Toss with a lemon vinaigrette dressing.
Serve on a bed of lettuce or enjoy as is.

Cottage Cheese Snack Jar: Days 10 (Tuesday), 13 (Friday) Snacks

This customizable snack jar combines versatility and satisfying flavors. It’s a protein-packed option that combines cottage cheese with your favorite fruits, nuts, and seeds. Cottage cheese is a good source of calcium and protein, while the toppings add fiber, healthy fats, and natural sweetness.

Ingredients:

1 (16-ounce) container cottage cheese
2 cups mixed berries (strawberries, blueberries, raspberries)
1/2 cup sliced bananas
1/2 cup almonds or walnuts
2 tablespoons chia seeds or flax seeds
Optional: honey, cinnamon

Step-by-Step Instructions:

In a jar or container, layer cottage cheese, your favorite fruits (berries, sliced bananas, etc.), nuts (almonds, walnuts), and seeds (chia, flax).
Optional: Add a drizzle of honey or a sprinkle of cinnamon for extra flavor.

Week 3: Days 15 to 21

By now, your family has hopefully adjusted to the taste profiles of Mediterranean food. We’re going to bring in a fresh set of meals with wholesome ingredients like fruits, vegetables, and lean protein sources. From skillets, and salads, to refreshing fruit snacks, you’ll enjoy the health benefits of a Mediterranean diet while widening your food options.

Day	Breakfast	Lunch	Dinner	Snacks
15 – Sunday	Traditional Middle Eastern Shakshuka	Mediterranean Quinoa Salad	Greek Shrimp and Feta Skillet	Fresh Grapes with Cheese and Walnuts
16 – Monday	Muesli with Raspberries	Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing	Spinach Salad with Quinoa, Chicken & Fresh Berries	Sweet Potato Pikelets
17 – Tuesday	Fig and Ricotta Toast	Arugula and Cucumber Salad with Tuna	Garlic Mushroom Pasta	Peach Slices
18 – Wednesday	Traditional Middle Eastern Shakshuka	Mediterranean Quinoa Salad	Greek Shrimp and Feta Skillet	Fresh Grapes with Cheese and Walnuts
19 – Thursday	Muesli with Raspberries	Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing	Spinach Salad with Quinoa, Chicken & Fresh Berries	Sweet Potato Pikelets
20 – Friday	Fig and Ricotta Toast	Arugula and Cucumber Salad with Tuna	Garlic Mushroom Pasta	Peach Slices
21 – Saturday	Traditional Middle Eastern Shakshuka	Mediterranean Quinoa Salad	Greek Shrimp and Feta Skillet	Fresh Grapes with Cheese and Walnuts

General Meal Prep Instructions

Similar to the past two weeks, you can save time between meals as you prepare these ingredients on the first day of the week.

Make the Traditional Middle Eastern Shakshuka: Make a double batch on Sunday to cover both Sunday and Wednesday’s breakfasts.
Prep the Muesli: Combine the muesli ingredients (except for the raspberries) in a large container. Portion it out into individual containers for Monday and Thursday, topping with fresh raspberries just before serving.
Wash and chop produce: Wash and chop the fruits and vegetables you’ll need for the week. This includes raspberries for breakfast, ingredients for the Mediterranean Quinoa Salad (Sunday and Wednesday), and any vegetables needed for the Spinach Salad (Monday and Thursday). Store everything in airtight containers in the refrigerator.
Make the Tahini Dressing: Make the dressing and store it in the refrigerator.
Cook the Quinoa: Cook a large batch of quinoa to use in both the Mediterranean Quinoa Salad and the Spinach Salad. Store it in the refrigerator until needed.

Traditional Middle Eastern Shakshuka: Days 15 (Sunday), 18 (Wednesday), 21 (Saturday) Breakfast:

Begin your family’s week with the rich flavors and the comforting warmth of this classic Middle Eastern dish. This savory meal combines eggs poached in a spicy tomato sauce with peppers and onions. It’s packed with protein, vitamins, and antioxidants, making it a healthy and energizing breakfast.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 teaspoon paprika
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper (or to taste)
Salt and pepper to taste
6-8 eggs
Fresh cilantro or parsley, chopped (for garnish)

Step-by-Step Instructions:

Heat olive oil in a large skillet over medium heat. Add onion and bell pepper and cook until softened about 5 minutes.
Add garlic, paprika, cumin, and cayenne pepper and cook for 1 minute more.
Pour in crushed tomatoes and season with salt and pepper. Bring to a simmer and cook for 10 minutes, stirring occasionally.
Use a spoon to make small wells in the tomato sauce. Crack an egg into each well.
Cover the skillet and cook until the eggs are set to your liking, about 5-7 minutes.
Garnish with fresh cilantro or parsley and serve directly from the skillet with bread for dipping.

Mediterranean Quinoa Salad: Days 15 (Sunday), 18 (Wednesday), 21 (Saturday) Lunch

Does someone in your family need help in trying salads? This salad is a refreshing and nutritious blend of fluffy quinoa, crunchy vegetables, and tangy feta cheese. This satisfying and well-balanced lunch provides protein, fiber, and healthy carbohydrates.

Ingredients:

1 cup quinoa, cooked
1 cucumber, chopped
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese
2 tablespoons olive oil
1 tablespoon lemon juice
1/4 cup chopped fresh parsley
Salt and pepper to taste

Step-by-Step Instructions:

In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, red onion, olives, and feta cheese.
Whisk together olive oil, lemon juice, and parsley. Pour over the salad and toss to combine.
Season with salt and pepper to taste.

Greek Shrimp and Feta Skillet: Days 15 (Sunday), 18 (Wednesday), 21 (Saturday) Dinner:

This skillet is a quick and easy meal that combines succulent shrimp with salty feta cheese and fresh vegetables. This Greek-inspired dish is loaded with protein, healthy fats, and essential nutrients. Here’s how you can get them:

Ingredients:

1 pound shrimp, peeled and deveined
1 tablespoon olive oil
1 red bell pepper, chopped
1/2 cup chopped red onion
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes, undrained
1/4 cup crumbled feta cheese
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Step-by-Step Instructions:

Heat olive oil in a large skillet over medium-high heat.
Add shrimp and cook until pink and opaque, about 3 minutes per side. Remove shrimp from the skillet and set aside.
Add red bell pepper and red onion to the skillet and cook until softened about 5 minutes.
Stir in garlic, diced tomatoes, feta cheese, lemon juice, and oregano. Bring to a simmer and cook for 5 minutes.
Return shrimp to the skillet and heat through. Season with salt and pepper to taste.
Serve over rice or with a side of crusty bread.

Fresh Grapes with Cheese and Walnuts: Days 15 (Sunday), 18 (Wednesday), 21 (Saturday) Snacks

Need some quick and nutritious bites? This snack is a simple yet satisfying combination of sweet grapes, creamy cheese, and crunchy walnuts. It’s a good source of antioxidants, protein, and healthy fats.

Ingredients:

1 pound seedless grapes
4 ounces high-quality cheese (like cheddar, Gruyere, or provolone), cut into cubes or slices
1 cup walnuts

Step-by-Step Instructions:

Arrange fresh grapes on a plate.
Add cubes or slices of your favorite cheese (cheddar, brie, etc.)
Sprinkle with walnut pieces.

Muesli With Raspberries: Days 16 (Monday), 19 (Thursday) Breakfast

This breakfast is a hearty and wholesome blend of oats, nuts, seeds, and dried fruits, topped with fresh raspberries. Here’s another guilt-free breakfast rich in fiber, protein, and healthy fats, providing sustained energy for your morning. This nutritious breakfast has a natural sweetness and a variety of textures that would make you look forward to eating it this week.

Ingredients:

4 cups muesli
4 cups milk or yogurt
1 pint fresh raspberries
Optional: honey or maple syrup

Step-by-Step Instructions:

In a bowl, combine muesli with milk or yogurt.
Add fresh raspberries.
Drizzle with honey or maple syrup if desired.

Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing: Days 16 (Monday), 19 (Thursday) Lunch

Do you want something crunchy yet healthy? These wraps are a light and refreshing lunch or snack option that combines protein-rich chickpeas with flavorful roasted red peppers and a creamy tahini dressing. They are an excellent source of fiber and plant-based protein, making them a satisfying and healthy choice.

Ingredients:

2 (15-ounce) cans of chickpeas, drained and rinsed
2 roasted red peppers, chopped (from a jar or roasted yourself)
1 head of lettuce (butter lettuce, romaine, or your preference)
Store-bought tahini dressing

Step-by-Step Instructions:

Drain and rinse canned chickpeas. Chop roasted red peppers.
Whisk together tahini, lemon juice, water, and garlic for the dressing.
Spoon chickpea and red pepper mixture into lettuce cups.
Drizzle with tahini dressing and enjoy!

Spinach Salad with Quinoa, Chicken and Fresh Berries: Days 16 (Monday), 19 (Thursday) Dinner

Continue your journey in trying out different salad dishes with the refreshing flavors of this meal! This salad is a nutritious and flavorful combination of baby spinach, protein-rich quinoa, tender chicken, and sweet berries. It’s a good source of vitamins, minerals, and antioxidants, making it a healthy and satisfying meal to end the day.

Ingredients:

1 cup quinoa, cooked
4 boneless, skinless chicken breasts, cooked and shredded or chopped
5 ounces baby spinach
1 pint of fresh berries (strawberries, blueberries, raspberries)
Your favorite vinaigrette dressing

Step-by-Step Instructions:

Cook quinoa according to package directions. Grill or cook chicken.
In a large bowl, combine spinach, cooked quinoa, cooked chicken, and fresh berries.
Toss with your favorite vinaigrette dressing.

Sweet Potato Pikelets: Days 16 (Monday), 19 (Thursday) Snacks

Traditional pancakes are generally low in fiber, making them less fulfilling. Switch to a healthier alternative made with nutrient-rich sweet potatoes and whole wheat flour. You can still top them with your favorite sweet or savory ingredients.

Ingredients:

2 cups mashed cooked sweet potato
1 cup whole wheat flour
2 eggs
1/2 cup milk
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Optional toppings: fruit, yogurt, maple syrup

Step-by-Step Instructions:

Mash cooked sweet potato.
Combine mashed sweet potato with flour, eggs, milk, and spices.
Cook small spoonfuls of batter on a hot griddle until golden brown on both sides.
Serve with your favorite toppings (fruit or yogurt)

Fig and Ricotta Toast: Days 17 (Tuesday), 20 (Friday) Breakfast

This toast is a simple yet elegant combination of creamy ricotta cheese, sweet figs, and crunchy toast. These ingredients come with protein, calcium, and fiber. Enjoy the contrasting flavors and textures of this light breakfast option with these simple steps.

Ingredients:

4 slices of bread, toasted
1 cup ricotta cheese
8 fresh figs, sliced (or 1/4 cup dried figs, chopped)
Optional: honey for drizzling

Step-by-Step Instructions:

Toast bread to your desired level of crispness.
Spread ricotta cheese on toast.
Top with sliced fresh or dried figs.
Drizzle with honey if desired.

Arugula and Cucumber Salad with Tuna: Days 17 (Tuesday), 20 (Friday) Lunch

This salad is a refreshing and healthy combination of peppery arugula, crunchy cucumbers, and protein-rich tuna. It’s a good source of vitamins, minerals, and omega-3 fatty acids. This quick and nutritious lunch has a light and flavorful nature.

Ingredients:

5 ounces arugula
2 cucumbers, sliced
2 (5-ounce) cans of tuna in water, drained
Your favorite vinaigrette dressing (lemon vinaigrette is a good choice)
Optional: cherry tomatoes, bell peppers

Step-by-Step Instructions:

In a bowl, combine arugula, sliced cucumbers, and canned tuna.
Toss with a lemon vinaigrette or your favorite dressing.
Optional: Add other vegetables like cherry tomatoes or bell peppers.

Garlic Mushroom Pasta: Days 17 (Tuesday), 20 (Friday) Dinner

This pasta dish is a flavorful and satisfying combination of earthy mushrooms, fragrant garlic, and your favorite pasta. Mushrooms have a minuscule amount of polyunsaturated fat, making it a heart-healthy ingredient. Get your daily dose of fiber and vitamins with these steps.

Ingredients:

1 pound pasta (your choice of shape)
1 pound mushrooms, sliced
4 cloves garlic, minced
Olive oil for cooking
Salt and pepper to taste
Optional: herbs like parsley or oregano

Step-by-Step Instructions:

Cook pasta according to package directions.
Sauté sliced mushrooms and minced garlic in olive oil until softened.
Toss cooked pasta with mushroom and garlic mixture.
Season with salt, pepper, and herbs to taste.

Peach Slices: Days 17 (Tuesday), 20 (Friday) Snacks

This snack is a simple and refreshing way to enjoy the natural sweetness and juiciness of fresh peaches. Peaches are a great source of vitamins and antioxidants. The snack’s juicy and flavorful nature makes it a healthy and satisfying treat, even for toddlers.

Ingredients and Step-by-Step Instructions:

Wash peaches thoroughly.
Slice peaches into wedges or bite-sized pieces.

Week 4: Days 22 to 28

Good job on following your weekly plan! Let’s motivate you even further with a new set of dishes that prioritize fresh, whole ingredients like fruits, vegetables, and lean protein sources. We’re also going to utilize flavorful herbs, spices, and healthy fats like olive oil and avocado that your whole family will enjoy.

Day	Breakfast	Lunch	Dinner	Snacks
22 – Sunday	Rolled Oats with Fresh Fruit, Almonds, and Almond Butter	Greek Salad Wraps	Balsamic Roasted Chicken and Vegetables	Apple Slices with Cinnamon and Dates
23 – Monday	Nectarine Bruschetta	Pork and Scallion Kebabs with Herbed Couscous	Creamy Chicken and Zoodle Spaghetti	Cherry Tomatoes and Hard-Boiled Egg
24 – Tuesday	Feta, Egg, and Spinach Breakfast Taco	Mediterranean Farro Salad with Arugula and feta	Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing	Unsalted Dry-Roasted Shelled Pistachios
25 – Wednesday	Rolled Oats with Fresh Fruit, Almonds, and Almond Butter	Greek Salad Wraps	Balsamic Roasted Chicken and Vegetables	Apple Slices with Cinnamon and Dates
26 – Thursday	Nectarine Bruschetta	Pork and Scallion Kebabs with Herbed Couscous	Creamy Chicken and Zoodle Spaghetti	Cherry Tomatoes and Hard-Boiled Egg
27 – Friday	Feta, Egg, and Spinach Breakfast Taco	Mediterranean Farro Salad with Arugula and feta	Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing	Unsalted Dry-Roasted Shelled Pistachios
28 – Saturday	Rolled Oats with Fresh Fruit, Almonds, and Almond Butter	Greek Salad Wraps	Balsamic Roasted Chicken and Vegetables	Apple Slices with Cinnamon and Dates

General Meal Prep Instructions

From the protein to vegetables, you can strategize your meal preps by starting with these steps:

Make the Rolled Oats Base: Combine rolled oats, almonds, and any other desired dry ingredients in a large container. Each morning, simply scoop out a portion and add fresh fruit and almond butter.
Prepare the Greek Salad: Chop the vegetables for your Greek Salad and store them in a large container. You can also make the dressing ahead of time. When it’s time for lunch on Sunday and Wednesday, just toss everything together and enjoy!
Roast the Chicken and Vegetables: Roast a large batch of chicken and your chosen vegetables. This will cover your Balsamic Roasted Chicken and Vegetables dinners for Sunday and Wednesday and also provide cooked chicken for the Nectarine Bruschetta on Monday and Thursday.
Prep the Nectarine Bruschetta: Slice your nectarines and store them in an airtight container. You can also toast the bread slices if you prefer, making assembly a breeze on Monday and Thursday.
Cook the Farro: Cook a large batch of farro to use in the Mediterranean Farro Salad on Tuesday and Friday.

Rolled Oats with Fresh Fruit, Almonds, and Almond Butter: Days 22 (Sunday), 25 (Wednesday), 28 (Saturday) Breakfast

Start your day with a hearty breakfast bowl. It combines the wholesome goodness of rolled oats with the natural sweetness of fresh fruit, the crunch of almonds, and the creamy richness of almond butter. Fuel your morning by getting enough fiber, protein, and healthy fats.

Ingredients:

4 cups rolled oats
4 cups water or milk (almond milk or cow’s milk)
Pinch of salt
2 cups fresh fruit (berries, sliced banana, diced apple)
1/2 cup sliced almonds
1/2 cup almond butter
Honey or maple syrup (optional, to taste)

Step-by-Step Instructions:

Combine oats, water or milk, and salt in a saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until oats are cooked through.
Divide oatmeal into bowls and top with fresh fruit, sliced almonds, and a dollop of almond butter.
Drizzle with honey or maple syrup, if desired.

Greek Salad Wraps: Days 22 (Sunday), 25 (Wednesday), 28 (Saturday) Lunch

Looking for salad dishes you can conveniently bring to school or work? These wraps are a refreshing and portable lunch option, featuring a classic Greek salad with fresh vegetables, feta cheese, and olives, wrapped in a convenient whole-wheat tortilla. They’re a good source of vitamins, minerals, and healthy fats, making them a satisfying and nutritious meal on the go.

Ingredients:

4 large whole wheat tortillas
4 cups chopped romaine lettuce
1 cucumber, chopped
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup Kalamata olives, pitted and halved
1/2 cup crumbled feta cheese
1/4 cup Greek salad dressing

Step-by-Step Instructions:

Lay out tortillas and spread a thin layer of Greek salad dressing on each.
Top with lettuce, cucumber, tomatoes, red onion, olives, and feta cheese.
Fold the bottom of the tortilla up over the filling, then fold in the sides and roll tightly.

Balsamic Roasted Chicken and Vegetables: Days 22 (Sunday), 25 (Wednesday), 28 (Saturday) Dinner

Here’s a new dinner favorite! This dish is a flavorful and wholesome meal that combines tender roasted chicken with a medley of colorful vegetables, coated in a tangy balsamic glaze. What you’ll love about this recipe is that balsamic vinegar contains antioxidants called polyphenols that help combat oxidative stress, making this dish a comfort food.

Ingredients:

1.5 pounds boneless, skinless chicken breasts
1 pound small potatoes, quartered
1 pound carrots, peeled and chopped
1 red onion, cut into wedges
1 zucchini, chopped
1/4 cup balsamic vinegar
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste

Step-by-Step Instructions:

Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
In a large bowl, combine potatoes, carrots, red onion, zucchini, balsamic vinegar, olive oil, garlic, oregano, salt, and pepper. Toss to coat.
Spread vegetables in a single layer on a baking sheet. Place chicken breasts on top of the vegetables.
Roast for 30-40 minutes, or until chicken is cooked through and vegetables are tender.

Apple Slices With Cinnamon and Dates: Days 22 (Sunday), 25 (Wednesday), 28 (Saturday) Snacks

This snack is a simple yet satisfying combination of sweet apple slices, warm cinnamon, and chewy dates. The fiber and natural sugars provide a fulfilling kick halfway through your day. The contrasting flavors and textures make it a perfect snack for curbing cravings and satisfying your sweet tooth without loading on carbohydrates.

Ingredients and Step-by-Step Instructions::

Prepare 2 apples, 1 tablespoon ground cinnamon, and 12 pitted dates.
Sprinkle apple slices with cinnamon.
Serve with a few dates.

Nectarine Bruschetta: Days 23 (Monday), 26 (Thursday) Breakfast

This bruschetta is a delightful combination of toasted bread topped with creamy ricotta cheese, juicy nectarines, and a drizzle of honey. Even as a flavorful meal, this dish provides protein, healthy fats, and natural sugars. The contrasting textures and the refreshing sweetness also make it perfect for a summer treat.

Ingredients:

1 baguette, sliced
4 ripe nectarines, pitted and sliced
4 ounces goat cheese
2 tablespoons honey
6-8 fresh basil leaves
1 tablespoon olive oil

Step-by-Step Instructions:

Preheat broiler. Brush baguette slices with olive oil and toast lightly.
Spread goat cheese on toasted bread.
Top with nectarine slices and drizzle with honey.
Broil for 1-2 minutes until cheese is slightly melted and bubbly.
Garnish with fresh basil leaves.

Pork and Scallion Kebabs with Herbed Couscous: Days 23 (Monday), 26 (Thursday) Lunch

Craving for a grilled meal or a quick weeknight dinner? These kebabs are a flavorful and satisfying meal that combines tender pork with aromatic scallions and a side of fluffy herbed couscous. This balanced and delicious dinner option is loaded with protein and essential nutrients.

Ingredients:

1 pound boneless pork loin, cut into 1-inch cubes
1 bunch scallions, cut into 2-inch pieces
1 cup couscous
1 1/4 cup chicken broth
2 tablespoons olive oil
1 tablespoon lemon juice
1/4 cup chopped fresh herbs (parsley, mint, dill)
Salt and pepper to taste

Step-by-Step Instructions:

Thread pork and scallions onto skewers.
Whisk together olive oil, lemon juice, salt, and pepper. Marinate skewers for at least 30 minutes.
Bring chicken broth to a boil. Stir in couscous, cover, and remove from heat. Let stand for 5 minutes.
Fluff couscous with a fork and stir in fresh herbs.
Grill or pan-fry kebabs until pork is cooked through.
Serve kebabs with herbed couscous.

Creamy Chicken and Zoodle Spaghetti: Days 23 (Monday), 26 (Thursday) Dinner

This dish is a lighter and healthier twist on traditional spaghetti, using zucchini noodles (zoodles) as a low-carb alternative. It’s combined with tender chicken and a creamy sauce, making it a satisfying and flavorful meal. This guilt-free indulgence has a creative use of vegetables, making it a delicious way to enjoy pasta without the extra carbs.

Ingredients:

1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
2 zucchini, spiralized
1 onion, chopped
2 cloves garlic, minced
1 cup chicken broth
1/2 cup heavy cream
1/4 cup grated Parmesan cheese
2 tablespoons olive oil
Salt and pepper to taste

Step-by-Step Instructions:

Heat olive oil in a large skillet over medium heat. Cook chicken until browned and cooked through. Remove from skillet and set aside.
Add onion and garlic to the skillet and cook until softened.
Pour in chicken broth and bring to a simmer.
Stir in heavy cream and Parmesan cheese. Season with salt and pepper.
Add zucchini noodles and cook until tender-crisp.
Return chicken to the skillet and heat through.
Serve immediately.

Cherry Tomatoes and Hard-Boiled Egg: Days 23 (Monday), 26 (Thursday) Snacks

This snack is a simple yet nutritious combination of juicy cherry tomatoes and protein-rich hard-boiled eggs. This satisfying snack option delivers vitamins, minerals, and protein. The contrasting flavors won’t bore you even if it’s a light afternoon snack.

Ingredients and Step-by-Step Instructions:

Prepare 1 pint of cherry tomatoes and 4 hard-boiled eggs.
Rinse cherry tomatoes.
Serve tomatoes and hard-boiled eggs as a simple, protein-packed snack.

Feta, Egg, and Spinach Breakfast Taco: Days 24 (Tuesday), 27 (Friday) Breakfast

This breakfast taco is a flavorful and portable way to start your day, combining protein-rich eggs with tangy feta cheese and fresh spinach, wrapped in a convenient tortilla. It’s a good source of protein, vitamins, and healthy fats, making it a satisfying and nutritious breakfast option.

Ingredients:

8 large eggs
4 ounces baby spinach, chopped
4 ounces feta cheese, crumbled
4 large tortillas
Optional: salsa or hot sauce

Step-by-Step Instructions:

Scramble eggs with chopped spinach in a pan.
Place scrambled eggs and spinach onto a warm tortilla.
Crumble feta cheese over the eggs and spinach.
Add salsa or hot sauce if desired.
Fold and enjoy your protein-packed breakfast taco!

Mediterranean Farro Salad with Arugula and Feta: Days 24 (Tuesday), 27 (Friday) Lunch

Are you looking for a way to incorporate healthy greens in a nutritious yet light lunch? A cup of raw arugula contains 18% of vitamin K’s daily value. This salad is a hearty and flavorful combination of chewy farro, peppery arugula, and tangy feta cheese, tossed with a lemon vinaigrette dressing.

Ingredients:

1 cup farro, cooked
5 ounces arugula
4 ounces feta cheese, crumbled
1 cup cherry or grape tomatoes, halved
1/2 cup of cucumber, chopped
Lemon vinaigrette dressing (lemon juice, olive oil, salt, pepper)

Step-by-Step Instructions:

Cook farro according to package directions.
In a bowl, combine cooked farro, arugula, and crumbled feta cheese.
Toss with a lemon vinaigrette dressing (lemon juice, olive oil, salt, pepper).
Add other vegetables like cherry tomatoes or cucumbers.

Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing: Days 24 (Tuesday), 27 (Friday) Dinner

After a long, tiring day of chores or work, you may be looking for something quick and easy to prepare. These wraps are a light and refreshing dinner that combines protein-rich chickpeas with flavorful roasted red peppers and a creamy tahini dressing. Prepare these satisfying and healthy wraps within minutes.

Ingredients:

2 (15-ounce) cans of chickpeas, drained and rinsed
2 roasted red peppers, chopped (from a jar or roasted yourself)
1 head of lettuce (butter lettuce, romaine, or your preference)
Store-bought Tahini dressing

Step-by-Step Instructions:

Drain and rinse canned chickpeas. Chop roasted red peppers.
Whisk together tahini, lemon juice, water, and garlic for the dressing.
Spoon chickpea and red pepper mixture into lettuce cups.
Drizzle with tahini dressing.

Unsalted Dry-Roasted Shelled Pistachios: Days 24 (Tuesday), 27 (Friday) Snacks

These pistachios are a healthy and convenient snack option, providing protein, fiber, and healthy fats. They’re naturally cholesterol-free and packed with essential nutrients. With satisfying crunch and the rich flavor of these nuts, you’ll have a quick and nutritious snack on the go.

Ingredients and Step-by-Step Instructions::

Prepare 1 cup unsalted dry-roasted shelled pistachios (about 4 servings of 1/4 cup each).
Enjoy these pistachios straight from the bag as a healthy and convenient snack!

Week 5: Days 29 to 30

We’re rounding up 30 days of your ultimate Mediterranean meal plan with a few more savory dishes to tickle your senses! For the last two days, you’ll still have a variety of fresh, whole foods that are typical of the Mediterranean diet, such as fruits, vegetables, and lean protein.

Day	Breakfast	Lunch	Dinner	Snacks
29 – Sunday	Date and Pine Nut Overnight Oatmeal	Skillet Salmon with Orzo and Green Pea Pesto	Mason Jar Power Salad with Chickpeas and Tuna	Caprese Skewers
30 – Monday	Peanut Butter and Chia Berry Jam English Muffin	Mason Jar Power Salad with Chickpeas and Tuna	Skillet Salmon with Orzo and Green Pea Pesto	Cranberry-Almond Energy Balls

General Meal Prep Instructions

Since this meal plan repeats itself, prepping for Sunday and Monday will set you up for success for the entire week! Here’s what you can do on Sunday:

Overnight Oats: Prepare a big batch of the Date and Pine Nut Overnight Oatmeal on Sunday to cover both Sunday and Monday mornings. Just portion it out into individual containers for easy grab-and-go breakfasts.
Mason Jar Power Salad: Assemble the Mason Jar Power Salad with chickpeas, tuna, and your desired vegetables for your Sunday and Monday lunches.
Skillet Salmon: Fully cook the Skillet Salmon with orzo and pesto on Sunday. Store them in the refrigerator for Sunday and Monday dinners.
Caprese Skewers: Assemble the Caprese Skewers with fresh mozzarella, tomatoes, and basil for your Sunday snack.

Date and Pine Nut Overnight Oatmeal: Day 29 (Sunday) Breakfast

Here’s another grab-and-go breakfast that’s both delicious and nutritious. This overnight oatmeal is a creamy and satisfying breakfast option with the natural sweetness of dates and the crunch of pine nuts. Packed with fiber and healthy fats from pine nuts, this breakfast meal will keep you feeling full and energized throughout the morning.

Ingredients:

2 cups rolled oats
4 cups milk (dairy or non-dairy)
1 cup chopped dates
1/2 cup pine nuts
Optional toppings: fresh fruit, honey, cinnamon

Step-by-Step Instructions:

In a jar or container, combine rolled oats, milk (dairy or non-dairy), chopped dates, and pine nuts.
Stir well to combine all ingredients.
Cover and refrigerate overnight or for at least 2 hours.
In the morning, top with additional toppings like fruit or a drizzle of honey if desired.

Skillet Salmon With Orzo and Green Pea Pesto: Days 29 (Sunday) Lunch and 30 Dinner

This dish is a flavorful and healthy meal that combines flaky salmon with orzo pasta and a vibrant green pea pesto. Loaded with 65% fiber from green peas, this dish promotes healthy digestion, especially regular bowel movements. Your heart health will also benefit from the protein and omega-3 fatty acids you’ll get by preparing this recipe.

Ingredients:

4 salmon fillets (about 6 ounces each)
1 1/2 cups orzo pasta
1 cup green pea pesto (store-bought or homemade)
Olive oil, salt, and pepper for cooking

Step-by-Step Instructions:

Cook orzo according to package directions.
Season salmon fillets and sear them in a hot skillet until cooked through.
Toss cooked orzo with green pea pesto.
Serve salmon over orzo.

Mason Jar Power Salad with Chickpeas and Tuna: Days 29 (Sunday) Dinner and 30 (Monday) Lunch

This salad is a convenient and healthy lunch option packed with protein and fiber from chickpeas and tuna. It’s also a great source of healthy fats and essential nutrients. This power salad combines portability and a satisfying combination of nutty and salty flavors.

Ingredients:

2 (15-ounce) cans of chickpeas, drained and rinsed
2 (5-ounce) cans of tuna in water, drained
2 cups chopped vegetables (cucumbers, tomatoes, bell peppers)
1 cup of your favorite salad dressing

Step-by-Step Instructions:

In a mason jar, layer chickpeas, tuna, chopped vegetables (cucumbers, tomatoes, bell peppers), and your favorite dressing.
Seal the jar tightly.
Shake before eating.

Caprese Skewers: Day 29 (Sunday) Snacks

These skewers are a refreshing and flavorful snack or appetizer that combines fresh mozzarella, juicy tomatoes, and fragrant basil. The combination of these ingredients provides protein, vitamins, and antioxidants. The simplicity and the classic combination of flavors in this Caprese salad on a stick also make them great treats for afternoon lounging with friends and family.

Ingredients:

1 pint cherry or grape tomatoes
1 (8-ounce) container of fresh mozzarella balls
1 bunch fresh basil
Optional: balsamic glaze or olive oil

Step-by-Step Instructions:

Thread cherry tomatoes, mozzarella balls, and basil leaves onto skewers.
Drizzle with balsamic glaze or olive oil if desired.

Peanut Butter and Chia Berry Jam English Muffin: Day 30 (Monday) Breakfast

This breakfast option is a delicious and satisfying way to start your day with the nutty flavor of peanut butter and the sweetness of chia berry jam. This quick and easy breakfast is loaded with protein, fiber, and healthy fats. Get your energy fix for the day with three easy steps.

Ingredients:

4 English muffins, split
4 tablespoons peanut butter
4 tablespoons chia berry jam

Step-by-Step Instructions:

Toast an English muffin.
Spread peanut butter on one half of the muffin and chia berry jam on the other.
Combine the halves and enjoy!

Cranberry-Almond Energy Balls: Day 30 (Monday) Snacks

Looking for no-bake treats? These energy balls are a healthy and portable snack option that combines the sweetness of cranberries with the crunch of almonds. Get your fiber, protein, and healthy fats in quick snacks on the go, providing a natural energy boost.

Ingredients:

1 cup almonds
1 cup dried cranberries
1/2 cup pitted dates
2 scoops protein powder
Optional additions: chia seeds, oats, shredded coconut, cocoa powder

Step-by-Step Instructions:

In a food processor, combine almonds, dried cranberries, dates, and your choice of protein powder or other additions (like chia seeds or oats).
Pulse until a sticky dough forms.
Roll the dough into small balls.
Roll in shredded coconut or cocoa powder.
Store in the refrigerator for a healthy and energizing snack.

Conclusion

Ready to take a proactive approach to controlling your health and well-being? We hope this 30-day Mediterranean meal plan will help your family enjoy delicious and satisfying meals while also establishing long-term healthy eating habits!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.