The Mediterranean Diet Meal Plan That Will Get You Through All 21 Meals This Week
The great thing about the Mediterranean diet? There are no off-limits food groups or crazy restrictions. But you still have to figure out what to cook for breakfast, lunch and dinner every single day—whew. No worries, friend: We made you an easy, tasty Mediterranean diet meal plan that’ll get you through all 21 meals this week.
RELATED: How to Eat Clean for All 21 Meals This Week (Even If You’re Lazy)
Monday Breakfast: Baked Eggs and Zoodles with Avocado
There’s nothing like avocado and runny eggs to start your week on the right foot. Tear some fresh basil and sprinkle it on top to make it extra fancy.
Monday Lunch: Pesto Quinoa Bowls with Roasted Veggies and Labneh
Finally, we’ve found proof that eating healthy doesn’t have to be hard work. This bowl requires little more than roasting veggies on a single pan and cooking some quinoa.
Monday Dinner: Greek Lemon Chicken Skewers with Tzatziki Sauce
If you don’t feel like firing up the grill, don’t worry. These babies can easily be made on a cast-iron grill pan or even in the oven.
Tuesday Breakfast: Overnight Oats with Blueberries and Almonds
Unless we’ve had our coffee, we can’t even think about what’s for breakfast. That’s why this genius oatmeal gets prepped the night before, so you can grab it and go.
Tuesday Lunch: Greek Yogurt Chicken Salad Stuffed Peppers
If we had known that lunch would be served in cute little bell-pepper boats, we would’ve gone on a diet wayyy earlier.
Tuesday Dinner: Pan-Fried Cod with Orange and Swiss Chard
Seafood is a Mediterranean-diet staple, but don’t stress if cooking it at home seems intimidating. This dish goes from pan to plate in about 30 minutes.
Wednesday Breakfast: Savory Breakfast Salad
Salad for breakfast? Don’t mind if we do. This is a great way to use up any leftover produce in your fridge, and if you roast some sweet potatoes the night before, you’re already halfway there.
RELATED: 15 Tasty Breakfast Recipes That Are on the Mediterranean Diet
Wednesday Lunch: 15-Minute Mediterranean Couscous with Tuna and Pepperoncini
Oil-packed tuna, you’re our hero. All lunches should be this effortless, shouldn’t they?
Wednesday Dinner: Zucchini Noodle Pad See Ew
Takeout, shmakeout. We’d happily trade the usual greasy noodles for this fast and fresh version of a Thai favorite.
Thursday Breakfast: Banana Chia Spinach Smoothie
We’re not going to lie, it can be tough to get us on the green drink train. But Coterie member Gaby Dalkin’s veggie-packed smoothie just might change our mind.
Thursday Lunch: Quick Guacamole Quinoa Salad
Fast, easy, protein-rich and basically a big plate of guacamole? Say no more—we’re making this immediately.
Thursday Dinner: Wild Alaska Salmon and Smashed Cucumber Grain Bowls
Save the leafy green salads for another night. This hearty grain bowl is just as nutritious, but much more substantial and satisfying. Plus, it takes less than an hour to make.
Friday Breakfast: Turkish Eggs with Chile Butter and Whipped Feta
Huzzah—it’s Friday. Celebrate with a little something we like to call whipped feta. It’ll change your life.
Friday Lunch: Stuffed Eggplant
And you though eggplants were only good for parmigiana.
RELATED: 16 Mediterranean Diet Recipes That Are Easy to Meal Prep
Friday Dinner: Greek Chicken and Rice Skillet
One skillet later and you’ve got a crowd-worthy dinner on your hands. (Casual yet gorgeous is our new M.O.)
Saturday Breakfast: Slow-Cooker Mediterranean Frittata
All mornings should be as easy as this frittata (and should probably include goat cheese, too).
Saturday Lunch: 15-Minute Mezze Plate with Toasted Za'atar Pita Bread
It’s kind of like eating a charcuterie board for lunch that’s still on your diet, and we’re not mad about it.
Saturday Dinner: Greek Turkey Burgers with Tzatziki Sauce
A turkey burger that’s not as dry as sawdust and actually tastes good? You really can have it all.
Sunday Breakfast: Green Shakshuka
You’ve heard of green eggs and ham. Now try the grown-up version: spicy green shakshuka.
Sunday Lunch: The Ultimate Quinoa-Avocado Bowl
When it comes to bowls, we’re all about the toppings. In this case, crispy kale and spicy shrimp are the stars of the show.
Sunday Dinner: Ina Garten’s Updated Chicken Marbella
What better way to end the week than by having Ina Garten over for dinner? (OK, pretending that she’s coming over for dinner.)
RELATED: 40 Mediterranean Diet Dinners You Can Make in 30 Minutes or Less
