The Mediterranean diet’s best feature? It’s hardly a diet at all, with no insane limitations or forbidden food groups. However, you still have to decide what to make for breakfast, lunch, and dinner each day. Don’t worry; this simple, delicious Mediterranean diet menu will cover all 21 of this week’s meals, from Monday morning’s scrambled eggs and avocado-topped zoodles to Sunday night’s Ina Garten chicken Marbella.
What Is the Mediterranean Diet?
To put it briefly, the Mediterranean diet focuses on foods from the Mediterranean region, which includes Israel, Greece, Italy, and the Middle East. There aren’t many limits; it’s all about packing your plate full of whole grains, veggies, fruit, legumes, nuts, lean red meat, fish, and low-fat dairy. For the past seven years, the Mediterranean diet has been the top diet recommended by U.S. News & World Report because it is heart-healthy and simple to follow.
Monday Breakfast: Baked Eggs and Zoodles with Avocado
- Time Commitment: 25 minutes
- Why I Love It: keto friendly, <30 minutes, <10 ingredients
- Serves: 2
Nothing makes a good start to the week like avocado and sunny-side-up eggs. For added flair, tear some fresh basil and sprinkle it on top.
Monday Lunch: Pesto Quinoa Bowls with Roasted Veggies and Labneh
- Time Commitment: 50 minutes
- Why I Love It: gluten free, vegetarian
- Serves: 4
Lastly, there is evidence that eating healthily doesn’t have to be difficult. All you need to do for this bowl is cook some quinoa and roast some vegetables on a single pan.
Monday Dinner: Greek Lemon Chicken Skewers with Tzatziki Sauce
- Time Commitment: 1 hour, 30 minutes
- Why I Love It: gluten free, high protein
- Serves: 6
Don’t worry if you don’t want to light the grill. These puppies are simple to make in the oven or on a cast iron grill pan. For maximum impact, serve them with roasted Mediterranean veggies on the side.
Tuesday Breakfast: Overnight Oats with Blueberries and Almonds
- Time Commitment: 8 hours, 5 minutes
- Why I Love It: make ahead, no cook
- Serves: 1
Personally, I can’t even consider what I’ll have for breakfast until I’ve had my coffee. So that you can grab it on the run, this smart oatmeal is prepared the night before.
Tuesday Lunch: Greek Yogurt Chicken Salad Stuffed Peppers
- Time Commitment: 30 minutes
- Why I Love It: make ahead, gluten free, kid-friendly
- Serves: 6
If I had known that lunch would be served in cute little bell-pepper boats, I would’ve hopped on the Mediterranean diet train wayyy earlier. (For what it’s worth, you can serve this chicken salad on toasted bread or by itself, too.)
Tuesday Dinner: Pan-Fried Cod with Orange and Swiss Chard
- Time Commitment: 30 minutes
- Why I Love It: <10 ingredients, beginner-friendly
- Serves: 4
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
- Time Commitment: 20 minutes
- Why I Love It: gluten free, vegan, <30 minutes
- Serves: 2
Breakfast salad? Do not mind if I do. If you roast some sweet potatoes the night before, you’ll be almost there. This is a terrific way to use up any extra produce in your refrigerator.
Wednesday Lunch: 15-Minute Mediterranean Couscous with Tuna and Pepperoncini
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes
- Serves: 4
The couscous is as simple to prepare as boiling water, but you could substitute any grain for the couscous (quinoa or farro would be excellent). Additionally, you hardly need to do any work when using oil-rich tuna for protein. This should be the case with all lunches, right?
Wednesday Dinner: Zucchini Noodle Pad See Ew
- Time Commitment: 50 minutes
- Why I Love It: gluten free, high protein
- Serves: 2
Takeout, shmakeout. This fast and fresh version of a Thai favorite is light on oil and refined carbs, but not lacking in the flavor department.
Thursday Breakfast: Banana Chia Spinach Smoothie
- Time Commitment: 2 minutes
- Why I Love It: <15 minutes, no cook
- Serves: 2
I’m not going to lie, it can be tough to get me on the green juice train. But Gaby Dalkin’s veggie-packed smoothie just might change my mind, since it’s a little more filling and not too bitter.
Thursday Lunch: Quick Guacamole Quinoa Salad
- Time Commitment: 30 minutes
- Why I Love It: gluten free, vegan
- Serves: 4
Fast, easy, high in protein and basically a big plate of guacamole? Say no more—this is going on the menu immediately. (Even better if you already have a batch of quinoa at the ready.)
Thursday Dinner: Wild Alaska Salmon and Smashed Cucumber Grain Bowls
- Time Commitment: 55 minutes
- Why I Love It: high protein, low sugar
- Serves: 4
Don’t eat the leafy green salads tonight. Just as nourishing, but considerably more substantial and filling, is this hearty grain dish. It is also made in less than an hour.
Friday Breakfast: Turkish Poached Eggs
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, vegetarian
- Serves: 2
It’s Friday, hurray. Enjoy some freshly poached eggs and some garlicky yogurt to celebrate. This combo has the potential to transform your life. (You can fry the eggs if you don’t want to poach them.)
Friday Lunch: Stuffed Eggplant
- Time Commitment: 50 minutes
- Why I Love It: vegetarian, gluten free
- Serves: 4
You also believed that eggplants were solely suitable for parmigiana. As seen in this light, fresh recipe, the deep-purple beauties are actually incredibly flexible. Put the cheese and sauce away for another evening.
Friday Dinner: Greek Chicken and Rice Skillet
After 40 minutes and one skillet, you’ll have a supper that will impress everyone. (Your new motto might be “casual yet gorgeous.” Use a mild olive, such as Castelvetrano, to introduce yourself to olives if you’re not a big lover.
Saturday Breakfast: Slow Cooker Mediterranean Frittata
- Time Commitment: 3 hours, 30 minutes
- Why I Love It: slow cooker recipe, vegetarian, gluten free
- Serves: 6
Every morning should be as simple as this frittata, which should most likely also feature goat cheese. Drop everything into the slow cooker, crack your eggs, and marvel at how much more time you have to read the morning paper now.
Saturday Lunch: 15-Minute Mezze Plate with Toasted Za’atar Pita Bread
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, <10 ingredients
- Serves: 4
I’m not upset about it at all; it’s like having a charcuterie board for lunch but still following your diet. Compared to store-bought pita “chips,” handmade pita “chips” taste considerably better and require less work.
Saturday Dinner: Greek Turkey Burgers with Tzatziki Sauce
- Time Commitment: 1 hour, 10 minutes
- Why I Love It: high protein, kid-friendly
- Serves: 4
A turkey burger that tastes excellent and isn’t as dry as sawdust? It is truly possible to have it all. Using an egg, seasoning, and just enough breadcrumbs to keep them together, the patties are prepared somewhat like meatloaf.
Sunday Breakfast: Green Shakshuka
- Time Commitment: 55 minutes
- Why I Love It: one pan, vegetarian
- Serves: 4
You’ve heard of ham and green eggs. Now try spicy green shakshuka, the adult version. It is surprisingly simple to prepare with just one skillet, despite its elegant appearance.
Sunday Lunch: The Ultimate Quinoa-Avocado Bowl
- Time Commitment: 45 minutes
- Why I Love It: gluten free, make ahead
- Serves: 4
Everyone is aware that the toppings are crucial when it comes to quinoa bowls. Here, the star of the show is the spicy shrimp and crispy kale, which you can prepare in advance and keep in the refrigerator to assemble whenever you like.
Sunday Dinner: Ina Garten’s Updated Chicken Marbella
- Time Commitment: 8 hours, 55 minutes (includes marinating)
- Why I Love It: gluten free, special occasion–worthy
- Serves: 6
Having Ina Garten home for supper is the perfect way to cap off the week. (All right, act like she’s coming over for supper.) She marinates chicken with capers, olives, prunes, and an incredible quantity of garlic in her modern take on an 80s classic.
