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15 Minute Meal Plan – Mediterranean Diet

About the author

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.

15 Minute Meal Plan - Mediterranean Diet

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

 

15 minute meal plan

 

 

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Spinach Pesto Wrap

Ingredients

15 Minute Meal Plan - Mediterranean Diet
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
Steps
  1. Set a nonstick skillet on medium high heat.
  2. Beat eggs in a bowl with seasoning.  Once the skillet is hot, lightly spray with olive oil.
  3. Add eggs and pull them from side to side in the skillet using a spatula until the egg is cooked through.
  4. Spread pesto on a whole wheat tortilla.
  5. Then add spinach, tomato and scrambled eggs.  Fold in the sides, then roll it up!
  6. Enjoy with a serving of fresh fruit like blueberries, grapefruit or an orange.
    15 Minute Meal Plan - Mediterranean Diet

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Calories
410
Protein
27g
Fat
30g
Carbs
16g
Sodium
660mg
Fiber
6g
Sugar
3g
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Hummus & Peppers

Ingredients

15 Minute Meal Plan - Mediterranean Diet
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)
Steps

Enjoy hummus with freshly sliced mini bell peppers.
15 Minute Meal Plan - Mediterranean Diet

Calories
380
Protein
12g
Fat
17g
Carbs
47g
Sodium
490mg
Fiber
11g
Sugar
10g
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Orzo Shrimp Pasta Salad

Ingredients

15 Minute Meal Plan - Mediterranean Diet
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

Steps
  1. 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.
  2. 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.
  3. Prep the vegetables.
  4. To the large mixing bowl, add the remaining ingredients.  Toss together and season to taste with sea salt, pepper and fresh lemon.
  5. Divide the meals evenly into your meal containers and enjoy!
    15 Minute Meal Plan - Mediterranean Diet
Calories
490
Protein
40g
Fat
13g
Carbs
55g
Sodium
1660mg
Fiber
12g
Sugar
6g
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Green Smoothie with Some Nuts

Ingredients

15 Minute Meal Plan - Mediterranean Diet
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)

Steps

Add all of the ingredients to a high-powered blender and blend until smooth.

Enjoy the green smoothie with the nuts.
15 Minute Meal Plan - Mediterranean Diet

Calories
270
Protein
28g
Fat
5g
Carbs
28g
Sodium
220mg
Fiber
6g
Sugar
16g
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Spicy Red Pepper Chicken & Chickpeas

Ingredients

15 Minute Meal Plan - Mediterranean Diet
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

Steps
  1. Set a large skillet on medium high heat.
  2. Season chicken breasts with a pinch of sea salt & pepper.
  3. 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.
  4. Place the skillet back on the heat and reduce to medium.
  5. Add onion and garlic and cook until the onions turn brown and translucent, about 3 minutes.
  6. 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.
  7. 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.
  8. Season to taste with sea salt & pepper, then garnish with fresh parsley.
    15 Minute Meal Plan - Mediterranean Diet
Calories
530
Protein
44g
Fat
22g
Carbs
43g
Sodium
970mg
Fiber
11g
Sugar
15g
About the author

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.