https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
Day 1: Grilled Salmon with Lemon and Herbs
- Preheat the grill to medium-high heat.
- Season the salmon fillets with salt, pepper, and a squeeze of lemon juice.
- Grill the salmon for about 4-5 minutes on each side until it flakes easily with a fork.
- Sprinkle fresh herbs like dill or parsley over the grilled salmon before serving.
Day 2: Greek Salad
- Chop fresh cucumbers, tomatoes, red onions, and bell peppers into bite-sized pieces.
- Add Kalamata olives and crumbled feta cheese.
- Drizzle extra-virgin olive oil and lemon juice over the salad.
- Season with salt, pepper, and dried oregano.
- Toss the ingredients together until well combined.
Day 3: Mediterranean Quinoa Salad
- Cook quinoa according to package instructions and let it cool.
- Combine cooked quinoa with diced cucumbers, cherry tomatoes, red onions, and black olives in a large bowl.
- Add chopped fresh herbs like mint and parsley.
- Dress the salad with a mixture of olive oil, lemon juice, salt, and pepper.
- Toss gently until all the ingredients are coated.
Day 4: Grilled Chicken with Herbs
- Marinate chicken breasts with a mixture of olive oil, minced garlic, lemon zest, and chopped fresh herbs like rosemary and thyme.
- Preheat the grill to medium-high heat.
- Grill the chicken for about 6-7 minutes on each side until it reaches an internal temperature of 165°F (74°C).
- Let the chicken rest for a few minutes before slicing and serving.
Day 5: Mediterranean Vegetable Ratatouille
- Heat olive oil in a large pan over medium heat.
- Sauté diced eggplant, zucchini, bell peppers, and onions until softened.
- Add crushed tomatoes, minced garlic, dried herbs like basil and oregano, salt, and pepper.
- Simmer the mixture for 15-20 minutes until the flavors meld together.
- Serve the ratatouille as a main dish or as a side with crusty whole-grain bread.
Day 6: Baked Falafel with Tzatziki Sauce
- Preheat the oven to 375°F (190°C).
- Blend chickpeas, minced garlic, chopped fresh parsley, ground cumin, ground coriander, salt, and pepper in a food processor until well combined.
- Form the mixture into small patties and place them on a greased baking sheet.
- Bake the falafel for 15-20 minutes until golden brown and crispy.
- Serve with homemade tzatziki sauce made from Greek yogurt, grated cucumber, minced garlic, lemon juice, and chopped dill.
Day 7: Mediterranean Stuffed Peppers
- Preheat the oven to 375°F (190°C).
- Cut the tops off bell peppers and remove the seeds and membranes.
- Mix cooked brown rice, diced tomatoes, chopped spinach, crumbled feta cheese, minced garlic, dried oregano, salt, and pepper in a bowl.
- Stuff the bell peppers with the rice mixture and place them in a baking dish.
- Bake for 25-30 minutes until the peppers are tender, and the filling is heated through.
Enjoy your week of delicious Mediterranean meals!