7-Day Mediterranean Meal Plan
Updated: Jan. 31, 2022Take a trip to the Mediterranean from the comfort of your own kitchen. That means eating plenty of fresh fruits and vegetables, as well as healthy fats from fish and nuts. We've made it easy with a week's worth of delicious, fresh meals.
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Day 1 Breakfast: Mediterranean Omelet
This fluffy omelet gives us reason to get a move on for breakfast. For a bit of extra flair, add some chopped fresh herbs like basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario
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Day 1 Lunch: Mediterranean Chicken Pasta
For special days, I make this cheesy pasta bake loaded with chicken and all sorts of veggies. Want a vegetarian version? Use vegetable stock and garbanzo beans. —Liz Bellville, Havelock, North Carolina
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Day 1 Dinner: Cod and Asparagus Bake
Visit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
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Yogurt & Honey Fruit Cups
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Quinoa Tabbouleh Salad
In our new cookbook “The Kitchen Decoded,” we include tabbouleh salad because it's super simple and filling. Try red quinoa for a slightly earthier flavor. —Logan Levant, Los Angeles, California
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Day 2 Dinner: Mediterranean Chicken
As special as it is simple to prepare, this flavorful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house. —Mary Relyea, Canastota, New York
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Day 3 Breakfast: Mediterranean Broccoli & Cheese Omelet
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
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Day 3 Lunch: Mediterranean Pork & Orzo
On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
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Feta Shrimp Skillet
My husband and I tried a dish similar to this on our honeymoon in Greece. I re-created the flavors in this recipe when we got home. When I make it now, it brings back wonderful memories. —Sonali Ruder, New York, New York
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Day 4 Breakfast: Mediterranean Tomato Bites
My friend Mary served these lovely appetizers at a summer gathering several years ago, and I adapted it a bit to my taste. It's a great August recipe when tomatoes and herbs are at their freshest! —Susan Wilson, Milwaukee, Wisconsin
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Day 4 Lunch: Mediterranean Cobb Salad
I'm a huge fan of taking classic dishes and adding some flair to them. I also like to change up heavier dishes, like Cobb salad. I've traded out typical chicken for crunchy falafel that's just as satisfying. — Jenn Tidwell, Fair Oaks, California
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Day 4 Dinner: Chicken & Goat Cheese Skillet
My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
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Veggie Omelet with Goat Cheese
My family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
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Day 5 Lunch: Mediterranean Chickpeas
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
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Day 5 Dinner: Parmesan Chicken with Artichoke Hearts
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
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Day 6 Breakfast: Mediterranean Veggie Brunch Puff
I make breakfast casseroles with whatever I have, like spinach, sweet red pepper and cheddar. With this puff, we like a burst of flavor from Greek vinaigrette. —Angela Robinson, Findlay, Ohio
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Day 6 Lunch: Mediterranean Chicken Orzo Soup
My husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
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Day 6 Dinner: Mama Rachel's Mediterranean Pizza
Pizza has been a regular weekend dinner at our house since my pizza-crazy boys, now 21 and 25, were just little guys. We laughingly call pizza an art form around here. Every one is an original! —Rachel Barton, Austin, Texas
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Day 7 Breakfast: Feta Asparagus Frittata
Asparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
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Day 7 Lunch: Saucy Mediterranean Chicken with Rice
The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas
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Day 7 Dinner: Pistachio Baked Salmon
Next time you're rushed by last-minute guests, try this fancy, flavorful salmon. With pistachios, brown sugar and dill, it's a guaranteed hit. —Cathy Hudak, Wadsworth, Ohio
Originally Published: June 26, 2019
