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Best of the Mediterranean Diet Meal Plan

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Here’s the final meal plan in my Mediterranean Diet meal plan series! And this one is literally my favorite.  It’s a meal plan with some of my favorite recipes and snacks of the Mediterranean Diet.  Admittedly, it’s a bit more protein heavy than other Mediterranean Diet meal plans but you can ALWAYS customize to make it more plant-dominant if desired.

Here’s what you will need!

GROCERY LIST 

PRODUCE

  • Small carton blueberries or blackberries
  • Watermelon
  • 2 lemons
  • 2 white onions
  • 2 vine tomatoes
  • Cucumber
  • Arugula
  • Red grapefruit
  • Pineapple
  • Garlic bundle
  • Frozen peas
  • Parsley
  • Red bell pepper

 

PROTEIN

  • Carton of eggs
  • Prosciutto
  • Chicken thighs
  • Lean Spanish (or smoky) chorizo
  • 1.5 lb raw shrimp

 

OILS/SEASONINGS/CONDIMENTS

 

DAIRY

  • Part-skim ricotta cheese
  • Reduced fat string cheese
  • 2% cottage cheese

 

GRAINS/NUTS/SEEDS

  • Chia seeds
  • Shaved almonds
  • Long grain brown rice
  • Whole wheat pita
  • Tahini

 

OTHER

  • Rolled oats
  • Unsweetened Almond milk
  • Vanilla extract
  • Vanilla whey protein powder (OPTIONAL)
  • Honey
  • 28oz no salt added canned whole tomatoes
  • Seafood stock

 

Recipe 1

OVERNIGHT CHIA OATS WITH BOILED EGGS

Prep 5min
Total 5min
540cal

Ingredients for 1 serving

Oats

  • 1/2 cup dry, uncooked rolled oats
  • 1 tablespoon chia seeds
  • 1 cup unsweetened almond milk (or water)
  • 1 tablespoon vanilla extract
  • 1 teaspoon cinnamon (OPTIONAL)
  • 1 scoop lean whey protein powder (OPTIONAL – you will need to add more almond milk)

Topping

  • 2 tablespoons part skim ricotta cheese (OR 2% Greek yogurt or almond yogurt)
  • 1/2 tablespoon maple syrup or honey
  • 2 teaspoons cinnamon (or pumpkin spice or nutmeg)
  • 1/3 cup mixed berries (or just one type of berry)
  • 1 tablespoon shaved almonds (OPTIONAL)

2 boiled eggs

Steps

Step 1

In an 8oz jar or airtight container, add the ingredients for the Oats.  Mix it all up and place in the fridge overnight.  Note: You can prep up to 5 jars so you can enjoy throughout the week.

Step 2

When you’re ready to enjoy the oats, mix up mixture with a spoon. Add tablespoons of almond milk or water if needed to make it creamier. Add the topping and enjoy!

Step 3

For a protein boost, enjoy the oats with 2 boiled eggs.  Alternatively add a scoop of your favorite lean protein powder to the oats.

Calories540cal
Protein25g
Fats22g
Carbs53g
Sodium330mg
Fiber15g
Sugar12g
Recipe 2

Melon, Prosciutto & Mozzarella

Prep 5min
Total 5min
270cal

Ingredients for 1 serving

  • Two 1-oz reduced-fat mozzarella string cheese
  • 28g (2 slices) prosciutto (OR turkey meat)
  • 1 cup watermelon, cubed

Steps

Step 1

Wrap a slice of the prosciutto around one of the string cheese.  Repeat for the other (if you decide to eat two).

Step 2

Enjoy with freshly chopped watermelon.

Calories270cal
Protein23g
Fats15g
Carbs14g
Sodium1170mg
Fiber1g
Sugar1g
Recipe 3

Chicken Shawarma Pita With Fruit

Prep 5min
Cook 20min
Total 25min
550cal

Ingredients for 3 servings

Chicken

  • 1 lb chicken thighs, fat trimmed and sliced into thin strips
    • Substitute: large portobello mushroom caps sliced into strips
  • Seasoning
    • 1/2 tablespoon olive oil
    • 1 tablespoon turmeric
    • 2 teaspoons cumin
    • 1 tablespoon coriander
    • 2 teaspoons smoked paprika
    • 1 teaspoon cloves
    • Pinch of cinnamon
    • 1 tablespoon lemon zest

 

  • 1 tablespoon olive oil
  • 1 medium white onion, chopped
  • Pinch of sea salt & pepper

 

Pita

  • 3 whole wheat pita bread
  • 3 tablespoons tahini (OR 2% Greek yogurt)
  • 1 vine tomatoes, sliced
  • 1/2 medium cucumber, sliced
  • 2 cups arugula (or spinach or romaine lettuce)

 

Fresh Fruit – your choice of 1 serving of fruit

Steps

Step 1

Add chicken thigh pieces to a mixing bowl. Pat the pieces dry with a paper towel to remove any excess water. In a separate small bowl or cup, mix together the seasoning. Drizzle olive oil on the chicken thigh pieces, then sprinkle in the seasoning. Mix together thoroughly and let marinate for 10 – 20 minutes (or up to overnight in the fridge).

Step 2

Set a large nonstick or cast-iron skillet on medium high heat. Once hot, add olive oil, then onion and chicken thighs. Cook for 12 – 15 minutes, or until the chicken is cooked through. As the chicken cooks, add a pinch of sea salt & pepper.

Step 3

Assemble the pita at mealtime to avoid the pita bread getting soggy.

Step 4

Add tahini or yogurt to the pita. Stuff it with arugula, tomato, cucumber and the chicken. Enjoy the pita with your choice of fresh fruit like ruby red grapefruit.
24

Calories550cal
Protein41g
Fats23g
Carbs49g
Sodium500mg
Fiber8g
Sugar6g
Recipe 4

Cinnamon Pineapple Protein “Pudding”

Prep 5min
Total 5min
260cal

Ingredients for 1 serving

  • 1 cup 2% cottage cheese
  • 3/4 cup diced or chopped pineapple
  • 1 tablespoon cinnamon

Steps

Step 1

Add all of the ingredients to a bowl and mix together!

Calories260cal
Protein24g
Fats5g
Carbs31g
Sodium700mg
Fiber4g
Sugar21g
Recipe 5

Spanish-Inspired Shrimp & Chorizo Brown Rice

Prep 5min
Cook 30min
Total 35min
510cal

Ingredients for 4 servings

  • 1 1/2 tablespoons olive oil
  • 1 small white onion, diced
  • 1 red bell pepper
  • 5 garlic cloves, minced
  • 7oz lean Spanish chorizo (sausage), diced (OR lean spicy/smoked turkey sausage)

 

  • 3/4 cup long grain brown rice
  • 2 teaspoons turmeric
  • 1 tablespoon smoked paprika
  • 2 teaspoons cumin
  • 2 teaspoons dried rosemary
  • 2 teaspoons dried oregano
  • 1 tablespoon The Fit Cook Sea blend (OR lemon zest)
  • 28oz (800g) no salt added canned whole tomatoes, drained

 

  • 2 cups low sodium seafood stock (or chicken broth)
  • Sea salt & pepper to taste

 

  • 1 1/2 lb raw shrimp, peeled and deveined
  • 3/4 cup frozen peas

 

Salad (OPTIONAL but recommended)

  • 4 cups arugula (or spinach)
  • Dressing
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard (or yellow mustard)
  • Juice from 1 lemon
  • Sea salt & pepper to taste

Steps

Step 1

Set a large deep skillet on medium high heat.

Step 2

Once hot, add olive oil, onions, garlic and chorizo. Cook for 2 to 4 minutes, or until edges of the chorizo are seared and the onions have turned brown and translucent. Add the rice and seasonings. Mix together ensuring every grain of rice is covered in oil and seasoning, 1 – 2 minutes.

Step 3

Add the canned whole tomatoes, not the juice. Use the back of the spatula to gently mash and explode the tomatoes in the pan to create tomato juice. Keep the heat of the skillet consistent and stir and mix everything together for about 3 to 5 minutes to create a paste. There should be no visible huge chunks of tomatoes and use the spatula to deglaze the bottom of the skillet in case some of the seasoning got stuck at the bottom.

Step 4

Reduce the heat to medium, then pour in the seafood stock. Add a pinch of sea salt & pepper and bring to a gentle simmer. Partially cover and cook for about 22 to 25 minutes, or until the rice has absorbed the majority of the liquid and is almost cooked through.

Step 5

Add the raw shrimp right on top of the rice, then cover and cook for the remaining time until the rice is completely cooked, about 5 to 7 minutes. All of the liquid should NOT be absorbed or evaporated – the rice needs some moisture to be creamy. Taste the rice as you go to ensure readiness. Note: monitor the liquid level of the skillet so you can add tablespoons of stock or water if needed.

Step 6

Stir everything together; the shrimp should be plump and cooked through as well. Fold in frozen peas and remove from the heat.

Step 7

Season to taste with sea salt & pepper, then garnish with fresh parsley.

Step 8

For the salad, mix together the ingredients for the dressing, drizzle over the arugula and toss together!

Step 9

Enjoy the rice with an arugula salad!

**Note: calories & macronutrient do not include the side salad**

Calories510cal
Protein41g
Fats14g
Carbs57g
Sodium1850mg
Fiber9g
Sugar14g
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Details

Prep 25min
Cook 50min
Total 1h 15min
Total Calories: 2130cal
Total Carbs: 204g
Total Fats: 79g
Total Protein: 154g
Total Sodium: 4550mg
Total Fiber: 37g
Total Sugar: 54g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!