15 Minute Meal Plan – Mediterranean Diet
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Here’s a simple meal plan that has ACTUALLY been timed! Each recipe can be completed in 15 minutes or less. You just need to multi-task and ensure you have everything you need (i.e., ingredients, etc) before you get started.
Here’s what you’re going to need!
GROCERY LIST
PRODUCE
1 bundle spinach
1 carton cherry tomatoes
Mini-bell peppers
1 medium cucumber
1 medium red onion
1 white onion
Fresh parsley
Small bundle basil
2 lemons
3 green apples
Parsley
Medium head cauliflower
PROTEIN
Carton of eggs
1 ½ lb raw shrimp
1lb chicken thighs
OILS/SEASONINGS/CONDIMENTS
Olive oil
The Fit Cook Everyday seasoning
The Fit Cook Land seasoning (or dried oregano)
Pesto
Zaatar
DAIRY
Feta crumble
GRAINS/NUTS/SEEDS
75g pecans
OTHER
Low carb whole wheat tortillas
Store-bought hummus
Orzo (wheat or regular)
Vanilla whey protein powder
6oz can tomato paste
1 can (15oz) chickpeas
Carton low sodium chicken broth
Spinach Pesto Wrap
Ingredients for 1 serving
- Spray olive oil
- 3 eggs
- 1 tablespoon The Fit Cook Everyday Blend
- Pinch of sea salt & pepper
- 1 reduced calorie whole wheat tortilla (at least 10-inches)
- 2 tablespoons fresh pesto
- 1 cup spinach
- 4 cherry tomatoes, halved
- Set a nonstick skillet on medium high heat.
- Beat eggs in a bowl with seasoning. Once the skillet is hot, lightly spray with olive oil.
- Add eggs and pull them from side to side in the skillet using a spatula until the egg is cooked through.
- Spread pesto on a whole wheat tortilla.
- Then add spinach, tomato and scrambled eggs. Fold in the sides, then roll it up!
- Enjoy with a serving of fresh fruit like blueberries, grapefruit or an orange.
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Hummus & Peppers
Ingredients for 1 serving
- 2/3 cup hummus
- 1 1/2 cups mini bell peppers, halved
- 1 tablespoon Zaatar seasoning (OPTIONAL)
- 1 tablespoon feta crumble (OPTIONAL)
Enjoy hummus with freshly sliced mini bell peppers.
Orzo Shrimp Pasta Salad
Ingredients for 3 servings
- Spray olive oil
- 1 1/2 lb shrimp, peeled and deveined
- 1 cup (uncooked) orzo
- 2 tablespoons olive oil
- 1 medium cucumber, diced
2 cups cherry tomatoes, halved or quartered - 1/2 medium red onion, diced
- 1 cup fresh parsley, tightly packed
- 1 tablespoon The Fit Cook Land Seasoning (or dried oregano)
- Juice from 1 large lemon
- Sea salt & pepper to taste
Garnish
Fresh parsley
- Bring a pot of water to boil. Add the orzo and boil/simmer for about 8 minutes or until the orzo is al dente. Drain the liquid, add to a large mixing bowl, then drizzle in olive oil, fluff and set aside.
- Set a nonstick skillet on medium high heat. Once the skillet is hot, spray with oil then toss in the shrimp. Add a pinch of sea salt & pepper as the shrimp cooks. Cook for 6 to 8 minutes, or until the shrimp is cooked through. Set the shrimp aside to cool.
- Prep the vegetables.
- To the large mixing bowl, add the remaining ingredients. Toss together and season to taste with sea salt, pepper and fresh lemon.
- Divide the meals evenly into your meal containers and enjoy!
Green Smoothie with Some Nuts
Ingredients for 1 serving
- 8oz unsweetened almond milk (or water)
- 1 scoop vanilla whey protein powder (or vegan protein powder)
- 1 ½ cups spinach
- 1 medium green apple
32g pecans (or your choice of nuts)
Add all of the ingredients to a high-powered blender and blend until smooth.
Enjoy the green smoothie with the nuts.
Spicy Red Pepper Chicken & Chickpeas
Ingredients for 3 servings
- 1 tablespoon olive oil
- 1 lb chicken thighs, fat trimmed
- Pinch of sea salt & pepper
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 6oz tomato paste
- 1/3 cup Harissa sauce
- 1 can (15oz) chickpeas, drained
- 1 1/2 cups no salt added chicken broth
- 1 small/medium head cauliflower, riced
Garnish
Fresh parsley
- Set a large skillet on medium high heat.
- Season chicken breasts with a pinch of sea salt & pepper.
- Once the skillet is hot, add oil and then the chicken thighs. Sear for about 3 minutes, or until dark spots appear on the edges. Remove the chicken thighs from the skillet and set aside.
- Place the skillet back on the heat and reduce to medium.
- Add onion and garlic and cook until the onions turn brown and translucent, about 3 minutes.
- Add the Harissa and tomato paste and cook with the onions for about 1 minute until fragrant. Add the chickpeas and stir for 1 minute.
- Reduce the heat to low-medium, then pour in the chicken broth. Bring the pot to a light simmer, then add the chicken thighs back to the pot. Cover and simmer for 6 – 8 minutes until the chicken is cooked through. Note: for deeper flavor, simmer on low for 15 – 20 minutes.
- Season to taste with sea salt & pepper, then garnish with fresh parsley.
