Hey there, busy parents and wellness warriors! 🌿 Ready to bring a burst of Mediterranean sunshine into your kitchen? We’ve got you covered with a delicious 7-day meal plan that’s packed with wholesome, vibrant meals for breakfast, lunch, and dinner—plus some tasty snacks to keep you energized throughout the day. Whether you’re juggling school drop-offs, work deadlines, or just the daily hustle, these recipes are designed to fit seamlessly into your hectic schedule while keeping your family happy and healthy. Dive into a week of fresh flavors, nutritious ingredients, and easy-to-follow recipes that make healthy eating a breeze. Bon appétit!
Day 1
Breakfast: Greek Yogurt Parfait
- Ingredients:
- Greek yogurt
- Fresh berries (blueberries, strawberries)
- Honey
- Granola
- Directions:
- Layer yogurt, berries, and granola in a glass or bowl.
- Drizzle with honey.
Lunch: Mediterranean Quinoa Salad
- Ingredients:
- Quinoa
- Cucumber
- Cherry tomatoes
- Kalamata olives
- Red onion
- Feta cheese
- Olive oil, lemon juice, salt, and pepper for dressing
- Directions:
- Cook quinoa according to package instructions.
- Chop vegetables and mix with quinoa.
- Toss with dressing and crumbled feta cheese.
Dinner: Baked Mediterranean Chicken
- Ingredients:
- Chicken breasts
- Cherry tomatoes
- Red onion
- Kalamata olives
- Garlic
- Olive oil, lemon juice, oregano, salt, and pepper
- Directions:
- Preheat oven to 375°F (190°C).
- Place chicken in a baking dish, surround with vegetables.
- Mix olive oil, lemon juice, garlic, oregano, salt, and pepper; pour over chicken.
- Bake for 25-30 minutes until chicken is cooked through.
Snack: Hummus with sliced cucumbers and carrots.
Day 2
Breakfast: Mediterranean Omelette
- Ingredients:
- Eggs
- Spinach
- Feta cheese
- Cherry tomatoes
- Olive oil
- Directions:
- Beat eggs and pour into a heated skillet with olive oil.
- Add spinach, tomatoes, and feta cheese.
- Cook until eggs are set.
Lunch: Greek Salad
- Ingredients:
- Romaine lettuce
- Cucumber
- Red bell pepper
- Red onion
- Kalamata olives
- Feta cheese
- Olive oil, red wine vinegar, oregano, salt, and pepper
- Directions:
- Chop vegetables and toss with olives and feta cheese.
- Drizzle with olive oil, red wine vinegar, oregano, salt, and pepper.
Dinner: Grilled Mediterranean Vegetable Skewers
- Ingredients:
- Zucchini
- Bell peppers
- Red onion
- Cherry tomatoes
- Olive oil, lemon juice, garlic, oregano, salt, and pepper
- Directions:
- Preheat grill to medium-high heat.
- Thread vegetables onto skewers.
- Mix olive oil, lemon juice, garlic, oregano, salt, and pepper; brush over skewers.
- Grill for 10-12 minutes, turning occasionally, until vegetables are tender.
Snack: Greek yogurt with honey and walnuts.
Day 3
Breakfast: Mediterranean Breakfast Bowl
- Ingredients:
- Cooked quinoa
- Poached eggs
- Avocado slices
- Cherry tomatoes
- Olive oil, lemon juice, salt, and pepper
- Directions:
- Arrange quinoa in a bowl, top with poached eggs, avocado, and tomatoes.
- Drizzle with olive oil and lemon juice; season with salt and pepper.
Lunch: Mediterranean Chickpea Salad
- Ingredients:
- Chickpeas
- Cucumber
- Cherry tomatoes
- Red onion
- Parsley
- Feta cheese
- Olive oil, lemon juice, garlic, salt, and pepper
- Directions:
- Rinse and drain chickpeas.
- Chop vegetables and herbs, mix with chickpeas and feta cheese.
- Dress with olive oil, lemon juice, garlic, salt, and pepper.
Dinner: Lemon Garlic Mediterranean Cod
- Ingredients:
- Cod fillets
- Cherry tomatoes
- Kalamata olives
- Garlic
- Olive oil, lemon juice, oregano, salt, and pepper
- Directions:
- Preheat oven to 400°F (200°C).
- Place cod in a baking dish, surround with tomatoes and olives.
- Mix olive oil, lemon juice, garlic, oregano, salt, and pepper; pour over cod.
- Bake for 15-20 minutes until fish flakes easily.
Snack: Mixed nuts and dried fruits.
Day 4
Breakfast: Mediterranean Shakshuka
- Ingredients:
- Eggs
- Tomato sauce
- Bell peppers
- Onion
- Garlic
- Olive oil, cumin, paprika, salt, and pepper
- Directions:
- Sauté onions, peppers, and garlic in olive oil until soft.
- Add tomato sauce, seasonings, and simmer.
- Crack eggs into the sauce, cover, and cook until eggs are set.
Lunch: Mediterranean Stuffed Peppers
- Ingredients:
- Bell peppers
- Ground turkey or beef
- Quinoa
- Cherry tomatoes
- Feta cheese
- Olive oil, garlic, oregano, salt, and pepper
- Directions:
- Preheat oven to 375°F (190°C).
- Cook quinoa and brown meat in olive oil with garlic, oregano, salt, and pepper.
- Mix quinoa, meat, tomatoes, and feta; stuff into peppers.
- Bake for 25-30 minutes until peppers are tender.
Dinner: Mediterranean Lentil Soup
- Ingredients:
- Lentils
- Carrots
- Celery
- Onion
- Garlic
- Vegetable broth
- Olive oil, cumin, coriander, salt, and pepper
- Directions:
- Sauté onions, carrots, celery, and garlic in olive oil until softened.
- Add lentils, vegetable broth, and seasonings; simmer until lentils are tender.
Snack: Sliced apple with almond butter.
Day 5
Breakfast: Mediterranean Avocado Toast
- Ingredients:
- Whole grain bread
- Avocado
- Cherry tomatoes
- Olive oil, lemon juice, salt, and pepper
- Directions:
- Toast bread, mash avocado on top.
- Add sliced tomatoes, drizzle with olive oil and lemon juice; season with salt and pepper.
Lunch: Mediterranean Tuna Salad
- Ingredients:
- Canned tuna
- Romaine lettuce
- Cucumber
- Red onion
- Kalamata olives
- Cherry tomatoes
- Olive oil, lemon juice, oregano, salt, and pepper
- Directions:
- Drain tuna and flake into a bowl.
- Chop vegetables, add to tuna along with olives.
- Dress with olive oil, lemon juice, oregano, salt, and pepper.
Dinner: Mediterranean Stuffed Zucchini
- Ingredients:
- Zucchini
- Ground lamb or beef
- Cherry tomatoes
- Red onion
- Feta cheese
- Olive oil, garlic, oregano, salt, and pepper
- Directions:
- Preheat oven to 375°F (190°C).
- Cut zucchini in half lengthwise, scoop out seeds.
- Brown meat with onion, garlic, oregano, salt, and pepper in olive oil.
- Mix meat, tomatoes, and feta; stuff into zucchini halves.
- Bake for 25-30 minutes until zucchini is tender.
Snack: Greek yogurt with sliced strawberries.
Day 6
Breakfast: Mediterranean Smoothie Bowl
- Ingredients:
- Frozen berries
- Banana
- Greek yogurt
- Spinach
- Honey
- Granola
- Directions:
- Blend berries, banana, yogurt, and spinach until smooth.
- Pour into a bowl, top with honey and granola.
Lunch: Mediterranean Farro Salad
- Ingredients:
- Farro
- Cucumber
- Cherry tomatoes
- Red onion
- Kalamata olives
- Feta cheese
- Olive oil, lemon juice, garlic, oregano, salt, and pepper
- Directions:
- Cook farro according to package instructions.
- Chop vegetables and mix with farro and feta cheese.
- Dress with olive oil, lemon juice, garlic, oregano, salt, and pepper.
Dinner: Mediterranean Baked Eggplant
- Ingredients:
- Eggplant
- Ground lamb
- Cherry tomatoes
- Red onion
- Garlic
- Feta cheese
- Olive oil, oregano, salt, and pepper
- Directions:
- Preheat oven to 375°F (190°C).
- Slice eggplant in half lengthwise, scoop out some flesh to create a cavity.
- Brown lamb with onion and garlic in olive oil, season with oregano, salt, and pepper.
- Mix in cherry tomatoes and feta cheese, stuff into eggplant halves.
- Bake for 30-35 minutes until eggplant is tender.
Snack: Olives and a handful of almonds.
Day 7
Breakfast: Mediterranean Breakfast Wrap
- Ingredients:
- Whole grain tortilla
- Scrambled eggs
- Spinach
- Feta cheese
- Cherry tomatoes
- Olive oil
- Directions:
- Scramble eggs in olive oil, add spinach and tomatoes.
- Place scrambled eggs in tortilla, sprinkle with feta cheese, and roll up.
Lunch: Mediterranean Falafel Wrap
- Ingredients:
- Falafel (store-bought or homemade)
- Whole grain tortilla
- Cucumber
- Tomato
- Red onion
- Tzatziki sauce
- Directions:
- Heat falafel according to package instructions.
- Chop vegetables and place in tortilla with falafel.
- Drizzle with tzatziki sauce and wrap up.
Dinner: Mediterranean Grilled Salmon
- Ingredients:
- Salmon fillets
- Lemon
- Garlic
- Olive oil, oregano, salt, and pepper
- Directions:
- Preheat grill to medium-high heat.
- Mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Brush salmon with mixture and grill for 4-5 minutes per side until cooked through.
Snack: Fresh fruit (apple slices, berries, or grapes).
Recipes for Snacks
- Hummus with Sliced Cucumbers and Carrots
- Ingredients: Hummus, cucumbers, carrots
- Directions: Slice cucumbers and carrots; serve with hummus for dipping.
- Greek Yogurt with Honey and Walnuts
- Ingredients: Greek yogurt, honey, walnuts
- Directions: Top yogurt with a drizzle of honey and a sprinkle of walnuts.
- Mixed Nuts and Dried Fruits
- Ingredients: A mix of almonds, walnuts, cashews, raisins, and dried apricots
- Directions: Combine nuts and dried fruits in a small bowl or bag for a quick snack.
- Sliced Apple with Almond Butter
- Ingredients: Apple, almond butter
- Directions: Slice apple and serve with almond butter for dipping.
- Greek Yogurt with Sliced Strawberries
- Ingredients: Greek yogurt, fresh strawberries
- Directions: Top yogurt with sliced strawberries.
- Olives and a Handful of Almonds
- Ingredients: Mixed olives, almonds
- Directions: Serve a small bowl of mixed olives with a handful of almonds.
- Fresh Fruit
- Ingredients: Apple slices, berries, grapes, or any seasonal fruit
- Directions: Wash and slice fruit as needed; serve fresh.
<< for more recipes – check out the THIN IN THE KITCHEN RECIPE PACKS >>
This meal plan should give you a good variety of tasty and nutritious Mediterranean dishes to enjoy throughout the week!
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