It focuses on:

• Olive oil as main fat

• Vegetables & fruits daily

• Whole grains

• Beans & legumes

• Fish 2–3x/week

• Moderate dairy (Greek yogurt, feta)

• Limited red meat

• Nuts & seeds

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7-Day Mediterranean Meal Plan

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🥣 MONDAY

Breakfast: Greek Yogurt Power Bowl

Ingredients

• 1 cup Greek yogurt

• 1 tbsp chia seeds

• 1 tbsp walnuts

• ½ cup berries

• 1 tsp honey

Instructions
Mix everything together. Chill 5 min before eating.

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Lunch: Mediterranean Chickpea Salad

Ingredients

• 1 cup canned chickpeas (rinsed)

• Cherry tomatoes

• Cucumber

• Red onion

• Feta cheese

• Olive oil + lemon juice

• Oregano

Instructions
Toss together. Chill 20 minutes.

Dinner: Grilled Lemon Herb Chicken + Quinoa

A light, protein-rich, Mediterranean-inspired meal.

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Ingredients (2–3 servings)

For the Chicken:

• 2–3 boneless, skinless chicken breasts (about 150–180 g each)

• 2 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• 1 tsp dried oregano

• 1 tsp dried thyme or rosemary

• Salt & black pepper to taste

• Optional: zest of 1 lemon

For the Quinoa:

• 1 cup quinoa (rinsed)

• 2 cups water or low-sodium chicken/vegetable broth

• ½ tsp salt

• Optional: 1 tbsp olive oil or butter for flavor

Optional Garnish / Sides:

• Fresh parsley, chopped

• Lemon wedges

• Steamed or roasted vegetables (broccoli, zucchini, bell peppers)

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Instructions

Step 1: Marinate Chicken

1. In a small bowl, mix olive oil, lemon juice, garlic, oregano, thyme/rosemary, salt, and pepper.

2. Coat chicken breasts in the marinade.

3. Cover and refrigerate for at least 30 minutes (up to 2–3 hours for stronger flavor).

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Step 2: Cook Quinoa

1. In a medium saucepan, bring water or broth to a boil.

2. Add quinoa and salt.

3. Reduce heat to low, cover, and simmer 15 minutes, or until liquid is absorbed.

4. Remove from heat and let sit 5 minutes. Fluff with a fork.

5. Optional: stir in olive oil or butter for extra flavor.

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Step 3: Grill Chicken

Grill Method:

1. Preheat grill to medium-high.

2. Place chicken on the grill.

3. Cook 6–8 minutes per side, depending on thickness, until internal temperature reaches 165°F (74°C).

4. Remove and let rest 3–5 minutes before slicing.

Stovetop Method:

1. Heat 1 tbsp olive oil in a skillet over medium-high heat.

2. Cook chicken 6–8 minutes per side until fully cooked.

3. Let rest 3–5 minutes before slicing.

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Step 4: Serve

1. Plate quinoa as a base or side.

2. Place grilled chicken on top or beside quinoa.

3. Garnish with parsley and lemon wedges.

4. Serve with a side of roasted or steamed vegetables if desired.

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Tips

• For extra flavor, add a sprinkle of smoked paprika or garlic powder to the chicken marinade.

• Quinoa can be cooked in broth instead of water for richer taste.

• Leftover quinoa can be stored up to 4 days in the fridge and used in salads.

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Snack: Apple +10 almonds

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 TUESDAY

Breakfast: Avocado Whole Wheat Toast with Boiled Egg

Creamy, protein-rich, and balanced.

Ingredients (1 serving)

• 2 slices whole wheat bread

• 1 ripe avocado

• 1 tsp fresh lemon juice

• Pinch of salt

• 1–2 eggs

• Chili flakes (to taste)

• Optional: black pepper, olive oil drizzle, microgreens

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Instructions

Step 1: Boil the Eggs

1. Bring a small pot of water to a boil.

2. Gently lower eggs into boiling water.

   • Soft-boiled: 6–7 minutes

   • Medium: 8–9 minutes

   • Hard-boiled: 10–11 minutes

3. Transfer immediately to ice water for 5 minutes.

4. Peel and slice.

Step 2: Prepare Avocado Mash

1. In a bowl, mash avocado with lemon juice and salt.

2. Adjust seasoning to taste.

Step 3: Toast & Assemble

1. Toast whole wheat bread until golden.

2. Spread avocado mash evenly.

3. Top with sliced boiled egg.

4. Sprinkle chili flakes and black pepper.

5. Optional: drizzle olive oil.

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🥗 Lunch: Tuna Olive Salad

Fresh, Mediterranean-style, and high in protein.

Ingredients (2 servings)

• 1 can (5–6 oz / 140–170 g) tuna in water or olive oil, drained

• 2 cups chopped lettuce (romaine or mixed greens)

• 1 cup cherry tomatoes, halved

• ¼ cup olives (Kalamata or black), sliced

• 2 tbsp extra virgin olive oil

• Juice of ½–1 lemon

• Salt & black pepper

• Optional: sliced red onion, cucumber, feta

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Instructions

1. In a large bowl, add lettuce, tomatoes, and olives.

2. Flake tuna with a fork and add to bowl.

3. In a small bowl, whisk olive oil, lemon juice, salt, and pepper.

4. Pour dressing over salad and toss gently.

5. Adjust seasoning and serve immediately.

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Make It a Meal

• Serve with whole grain bread or pita.

• Add chickpeas for extra fiber.

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🐟 Dinner: Baked Salmon with Tzatziki

Simple, flavorful, and nutrient-dense.

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🐟 Baked Salmon

Ingredients (2–3 servings)

• 2–3 salmon fillets (about 150–180 g each)

• 1 tbsp olive oil

• Juice of ½ lemon

• 2 cloves garlic, minced

• Salt & black pepper

• Optional: dried oregano or paprika

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Instructions

1. Preheat oven to 180°C (350°F).

2. Line baking tray with parchment paper.

3. Pat salmon dry and place on tray.

4. Drizzle with olive oil and lemon juice.

5. Sprinkle garlic, salt, pepper, and optional herbs.

6. Bake 15–18 minutes, depending on thickness.

7. Salmon is done when it flakes easily and reaches internal temp of 63°C (145°F).

8. Rest 3–5 minutes before serving.

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🥒 Tzatziki Sauce

Ingredients

• 1 cup Greek yogurt (full-fat preferred)

• ½ cucumber, grated

• 1 small clove garlic, finely minced

• 1 tbsp fresh dill, chopped (or ½ tsp dried)

• 1 tbsp olive oil

• 1 tsp lemon juice

• Salt to taste

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Instructions

1. Grate cucumber and squeeze out excess water using a clean towel.

2. In a bowl, combine yogurt, cucumber, garlic, dill, olive oil, lemon juice, and salt.

3. Mix well.

4. Refrigerate at least 30 minutes before serving for best flavor.

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Serving Ideas

• Pair with roasted potatoes or steamed vegetables.

• Serve salmon topped with a generous spoon of tzatziki.

• Add a side salad for a complete Mediterranean-style dinner.

Snack: Hummus + carrot sticks

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 WEDNESDAY

🥣 Breakfast: Oats with Nuts & Dates

Warm, naturally sweet, and fiber-rich.

Ingredients (1 serving)

• ½ cup rolled oats

• 1 cup water or unsweetened almond milk

• 2–3 Medjool dates, chopped (or 1–2 tbsp chopped regular dates)

• 2 tbsp walnuts, roughly chopped

• Pinch of salt

Optional Add-Ins

• ½ tsp cinnamon

• 1 tbsp chia or flax seeds

• 1 tbsp almond or peanut butter

• Splash of extra milk for creaminess

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Instructions

Step 1: Cook the Oats

1. In a small saucepan, bring water or almond milk to a gentle boil.

2. Add oats and a pinch of salt.

3. Reduce heat to medium-low and simmer 5–7 minutes, stirring occasionally, until thick and creamy.

Step 2: Add Dates

1. Stir chopped dates into the oats during the last 2 minutes of cooking to soften them.

Step 3: Finish & Serve

1. Transfer to a bowl.

2. Top with walnuts and optional add-ins.

3. Add a splash of milk if desired.

Texture Tip

For creamier oats, cook slightly longer or let sit 2–3 minutes before serving.

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🥣 Lunch: Lentil Soup

Simple, hearty, and protein-packed.

Ingredients (4 servings)

• 1 cup dried lentils (brown or green), rinsed

• 1 medium onion, diced

• 1 medium carrot, diced

• 3 cloves garlic, minced

• 1 tbsp olive oil

• 1 tsp ground cumin

• ½ tsp paprika (optional)

• 4 cups vegetable broth or water

• Salt & black pepper to taste

• Optional: squeeze of lemon, chopped parsley

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Instructions

Step 1: Sauté Aromatics

1. Heat olive oil in a large pot over medium heat.

2. Add onion and carrot; cook 5 minutes until softened.

3. Add garlic and cook 30 seconds.

4. Stir in cumin and paprika; cook 1 minute until fragrant.

Step 2: Add Lentils

1. Add rinsed lentils and broth (or water).

2. Bring to a boil.

Step 3: Simmer

1. Reduce heat to low.

2. Cover and simmer 20–25 minutes, until lentils are tender.

Step 4: Adjust & Finish

1. Season with salt and pepper.

2. Optional: blend part of the soup for a creamier texture.

3. Add a squeeze of lemon before serving.

Storage

• Refrigerator: 4–5 days

• Freezer: up to 3 months

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🫑 Dinner: Stuffed Bell Peppers

Colorful, satisfying, and customizable.

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Ingredients (4 servings)

• 4 large bell peppers (any color)

• 1 cup cooked rice (white, brown, or quinoa)

• 1 cup cooked lentils or ground beef/turkey (optional protein choice)

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 cup diced tomatoes (fresh or canned)

• 2 tbsp tomato paste

• 1 tsp dried oregano or Italian seasoning

• 1 tbsp olive oil

• Salt & black pepper

• ½–1 cup shredded mozzarella or feta (optional)

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Instructions

Step 1: Prepare Peppers

1. Preheat oven to 375°F (190°C).

2. Slice tops off peppers and remove seeds/membranes.

3. Lightly brush with olive oil and place upright in baking dish.

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Step 2: Make Filling

1. Heat olive oil in skillet over medium heat.

2. Add onion; cook 4–5 minutes.

3. Add garlic; cook 30 seconds.

4. Stir in cooked rice, lentils (or meat), diced tomatoes, tomato paste, oregano, salt, and pepper.

5. Cook 5 minutes until well combined.

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Step 3: Stuff & Bake

1. Spoon filling evenly into each pepper.

2. Add 2–3 tbsp water to bottom of baking dish (helps steam).

3. Cover with foil.

4. Bake 30–35 minutes.

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Step 4: Add Cheese (Optional)

1. Remove foil.

2. Sprinkle cheese on top.

3. Bake uncovered another 10 minutes until cheese melts.

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Step 5: Serve

• Let cool 5 minutes before serving.

• Garnish with parsley or fresh herbs if desired.

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Serving Ideas

• Side salad

• Dollop of Greek yogurt

• Drizzle of olive oil

Snack: Greek yogurt + berries

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 THURSDAY

🥬 Breakfast: Spinach Banana Smoothie

Creamy, fiber-rich, and energizing.

Ingredients (1 large serving)

• 1 cup fresh spinach (packed)

• 1 medium banana (fresh or frozen)

• 1 tbsp chia seeds

• 1 tbsp natural peanut butter

• 1 cup unsweetened almond milk

• ½ cup ice (if banana isn’t frozen)

Optional Add-Ins

• 1 scoop vanilla or unflavored protein powder

• Dash cinnamon

• 1 tsp honey (if sweeter smoothie desired)

Instructions

1. Add almond milk to blender first (helps blending).

2. Add spinach, banana, chia seeds, and peanut butter.

3. Blend on high for 30–60 seconds until smooth.

4. Add ice if needed and blend again.

5. Taste and adjust sweetness or thickness (add milk if too thick).

Tips

• Freeze banana slices ahead for a thicker smoothie.

• Let smoothie sit 2–3 minutes to allow chia to slightly thicken.

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🥙 Lunch: Whole Wheat Pita + Falafel + Salad

A Mediterranean-inspired, plant-based meal.

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🧆 Falafel (Homemade)

Ingredients (Makes 10–12 small falafel, 2–3 servings)

• 1 can (15 oz) chickpeas, drained & rinsed

• ¼ cup red onion, chopped

• 2 cloves garlic

• ¼ cup fresh parsley

• 1 tsp ground cumin

• 1 tsp ground coriander

• 2 tbsp flour (or chickpea flour)

• ½ tsp baking powder

• Salt & pepper to taste

• 2–3 tbsp olive oil (for pan frying)

Instructions

1. Pat chickpeas very dry.

2. Add all ingredients (except olive oil) to food processor.

3. Pulse until mixture is coarse but holds together (not paste).

4. Form into small balls or patties.

5. Heat olive oil in skillet over medium heat.

6. Cook 3–4 minutes per side until golden and crisp.

7. Drain on paper towel.

(For baking: 400°F / 200°C for 20–25 minutes, flipping halfway.)

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🥗 Fresh Salad Filling

Ingredients

• 1 cup chopped romaine or mixed greens

• ½ cucumber, diced

• ½ cup cherry tomatoes, halved

• 2 tbsp red onion, thinly sliced

• 1 tbsp olive oil

• Juice of ½ lemon

• Salt & pepper

Mix all ingredients in a bowl and toss.

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🥙 Assemble Pita

You’ll Need

• 2 whole wheat pitas

• 4–6 falafel pieces per pita

• Fresh salad

• Optional: hummus or tahini sauce

1. Warm pita slightly.

2. Spread hummus or drizzle tahini (optional).

3. Add falafel and top with salad.

4. Serve immediately.

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🍤 Dinner: Shrimp & Vegetable Stir Fry

Light, high-protein, and quick to prepare.

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Ingredients (2–3 servings)

• 1 lb shrimp, peeled & deveined

• 2 tbsp olive oil

• 3 cloves garlic, minced

• 1 medium zucchini, sliced

• 1 bell pepper (any color), sliced

• Salt & black pepper

• Optional: red pepper flakes

• Optional garnish: fresh parsley or squeeze of lemon

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Instructions

Step 1: Prep Shrimp

• Pat shrimp dry.

• Season lightly with salt and pepper.

Step 2: Cook Shrimp

1. Heat 1 tbsp olive oil in large skillet over medium-high heat.

2. Add shrimp in single layer.

3. Cook 1–2 minutes per side until pink and opaque.

4. Remove shrimp from pan and set aside.

Step 3: Sauté Vegetables

1. Add remaining olive oil.

2. Add zucchini and bell peppers.

3. Cook 4–5 minutes until slightly tender but still crisp.

4. Add garlic and cook 30 seconds until fragrant.

Step 4: Combine

1. Return shrimp to pan.

2. Toss everything together for 1–2 minutes.

3. Adjust seasoning.

4. Finish with squeeze of lemon and parsley if desired.

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Serving Ideas

• Serve over brown rice, quinoa, or cauliflower rice.

• Add a drizzle of light soy sauce or splash of balsamic for extra flavor

Snack: Handful mixed nuts

FRIDAY

🍍 Breakfast: Cottage Cheese + Pineapple Bowl

Simple, high-protein, and refreshing.

Ingredients (1 serving)

• 1 cup cottage cheese (full-fat or low-fat)

• ½–¾ cup fresh pineapple chunks

• Optional toppings:

  • 1 tbsp chia seeds or ground flax

  • Drizzle of honey

  • Sprinkle of cinnamon

  • Handful of toasted almonds or walnuts

Instructions

1. Spoon cottage cheese into a bowl.

2. Top with pineapple chunks.

3. Add optional toppings if desired.

4. Serve immediately.

Tips

• For extra protein: mix in 1–2 tbsp Greek yogurt.

• For meal prep: store pineapple separately and combine just before eating.

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🍝 Lunch: Mediterranean Whole Wheat Pasta

Fresh, bright, and balanced with healthy fats and fiber.

Ingredients (2–3 servings)

• 8 oz whole wheat pasta

• 2 tbsp extra virgin olive oil

• 2 cloves garlic, minced

• 1 cup cherry tomatoes, halved

• ½ cup Kalamata olives, sliced

• 2 cups fresh spinach

• ½ cup crumbled feta cheese

• Juice of ½ lemon

• ½ tsp dried oregano

• Salt & black pepper to taste

• Optional: red pepper flakes

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Instructions

Step 1: Cook Pasta

1. Bring a large pot of salted water to a boil.

2. Cook pasta according to package instructions until al dente.

3. Reserve ¼ cup pasta water, then drain.

Step 2: Build the Sauce

1. Heat olive oil in a large skillet over medium heat.

2. Add garlic and cook 30 seconds until fragrant.

3. Add cherry tomatoes and cook 3–4 minutes until slightly softened.

4. Stir in olives and oregano.

Step 3: Add Spinach

1. Add spinach and cook until wilted (1–2 minutes).

Step 4: Combine

1. Add drained pasta to skillet.

2. Toss to coat, adding a splash of reserved pasta water if needed.

3. Stir in lemon juice.

4. Remove from heat and fold in feta.

5. Adjust salt, pepper, and optional red pepper flakes.

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Serving Ideas

• Serve warm or room temperature.

• Add grilled chicken or chickpeas for extra protein.

Storage

Refrigerates well for 3–4 days.

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🐟 Dinner: Grilled Fish + Roasted Vegetables

Light, clean, and nutrient-dense.

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🐟 Grilled Fish

Best Fish Options

• Salmon

• Cod

• Halibut

• Sea bass

(Choose 4 fillets, about 5–6 oz each)

Ingredients

• 4 fish fillets

• 2 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• 1 tsp dried oregano or thyme

• Salt & black pepper

• Optional: fresh parsley for garnish

Instructions

1. Preheat grill to medium-high (or grill pan on stovetop).

2. Pat fish dry.

3. Whisk olive oil, lemon juice, garlic, herbs, salt, and pepper.

4. Brush mixture over fish.

5. Grill 3–5 minutes per side (depending on thickness).

6. Fish is done when it flakes easily and reaches 145°F (63°C).

7. Garnish with parsley and extra lemon.

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🥕 Roasted Vegetables

Vegetables (Choose 4–5 cups total)

• Zucchini

• Bell peppers

• Red onion

• Broccoli

• Carrots

• Cherry tomatoes

Ingredients

• 2 tbsp olive oil

• 1 tsp dried Italian seasoning or oregano

• Salt & black pepper

• Optional: balsamic drizzle

Instructions

1. Preheat oven to 425°F (220°C).

2. Chop vegetables into even pieces.

3. Toss with olive oil, seasoning, salt, and pepper.

4. Spread on lined baking sheet in a single layer.

5. Roast 20–30 minutes, stirring halfway, until tender and lightly caramelized.

6. Optional: drizzle balsamic before serving.

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Serving Plate Idea

• 1 grilled fish fillet

• 1–2 cups roasted vegetables

• Optional side: quinoa or brown rice

Snack: Dark chocolate (1–2 small squares)

 SATURDAY

Breakfast: Shakshuka (Eggs in Tomato Sauce)

A classic Middle Eastern & North African dish of poached eggs in a spiced tomato and pepper sauce.

Ingredients (2–3 servings)

• 2 tbsp olive oil

• 1 small onion, finely diced

• 1 red bell pepper, diced

• 3 cloves garlic, minced

• 1 tsp ground cumin

• 1 tsp smoked paprika

• ¼ tsp chili flakes (optional)

• 1 can (14–15 oz) crushed tomatoes

• 2 tbsp tomato paste

• Salt & black pepper to taste

• 4–6 large eggs

• Fresh parsley or cilantro, chopped

• Optional: crumbled feta cheese

Instructions

Step 1: Build the Sauce

1. Heat olive oil in a wide skillet over medium heat.

2. Add onion and cook 4–5 minutes until soft.

3. Stir in bell pepper and cook another 5 minutes.

4. Add garlic, cumin, paprika, and chili flakes. Cook 1 minute until fragrant.

Step 2: Simmer

1. Stir in tomato paste and cook 1 minute.

2. Add crushed tomatoes, salt, and pepper.

3. Simmer uncovered for 10–15 minutes until slightly thickened.

Step 3: Add Eggs

1. Make small wells in the sauce with a spoon.

2. Crack eggs into each well.

3. Cover and cook 5–8 minutes, until whites are set but yolks still soft (or cook longer if preferred).

Step 4: Finish

1. Sprinkle with parsley and feta (if using).

2. Serve immediately with warm pita or crusty bread.

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🥗 Lunch: White Bean Salad

Fresh, protein-rich, and perfect for meal prep.

Ingredients (2 servings)

• 1 can (15 oz) white beans (cannellini or navy), drained & rinsed

• 1 cup cherry tomatoes, halved

• ½ red onion, thinly sliced

• 1 cucumber, diced

• ¼ cup fresh parsley, chopped

• 2 tbsp olive oil

• Juice of 1 lemon

• 1 clove garlic, minced

• Salt & black pepper to taste

• Optional: ¼ cup crumbled feta

Instructions

1. In a large bowl, combine white beans, tomatoes, onion, cucumber, and parsley.

2. In a small bowl, whisk olive oil, lemon juice, garlic, salt, and pepper.

3. Pour dressing over salad and toss gently.

4. Add feta if desired.

5. Chill 20–30 minutes before serving for best flavor.

Storage

Keeps well refrigerated for 3–4 days.

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🍢 Dinner: Chicken Souvlaki + Tzatziki

A Greek-inspired grilled chicken dish with creamy yogurt sauce.

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🍗 Chicken Souvlaki

Ingredients (4 servings)

• 1½ lbs boneless, skinless chicken breast or thighs, cut into 1-inch cubes

• 3 tbsp olive oil

• Juice of 1 lemon

• 3 cloves garlic, minced

• 1 tsp dried oregano

• ½ tsp paprika

• Salt & black pepper to taste

• Wooden or metal skewers

Marinade Instructions

1. In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.

2. Add chicken cubes and toss well.

3. Cover and marinate at least 30 minutes (2–4 hours ideal).

Cooking Instructions

Grill Method:

1. Preheat grill to medium-high.

2. Thread chicken onto skewers.

3. Grill 10–12 minutes, turning occasionally, until internal temp reaches 165°F (75°C).

Oven Method:

1. Preheat oven to 425°F (220°C).

2. Place skewers on lined baking sheet.

3. Bake 18–22 minutes, flipping halfway.

4. Optional: Broil 2–3 minutes for char.

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🥒 Tzatziki Sauce

Ingredients

• 1 cup Greek yogurt (full-fat preferred)

• ½ cucumber, grated

• 1 clove garlic, minced

• 1 tbsp olive oil

• 1 tbsp lemon juice or white vinegar

• 1 tbsp fresh dill, chopped (or ½ tsp dried)

• Salt to taste

Instructions

1. Grate cucumber and squeeze out excess liquid using a clean towel.

2. In a bowl, combine yogurt, cucumber, garlic, olive oil, lemon juice, dill, and salt.

3. Mix well and refrigerate at least 30 minutes before serving.

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Serving Ideas

• Serve souvlaki with warm pita bread

• Add sliced tomatoes, red onion, and lettuce

• Side options: roasted potatoes, rice, or a Greek sala

Snack: Cucumber + hummus

 SUNDAY

Breakfast: Almond Butter Toast + Banana

Ingredients (1 serving)

• 2 slices whole-grain bread

• 2 tbsp natural almond butter

• 1 medium banana, sliced

• Optional: drizzle of honey, pinch of cinnamon, chia seeds, or sea salt

Instructions

1. Toast the bread until golden and crisp.

2. Spread almond butter evenly on each slice while warm.

3. Top with banana slices.

4. Add optional toppings if desired.

5. Serve immediately.

Nutrition Highlights

• Healthy fats from almond butter

• Potassium from banana

• Fiber from whole-grain bread

• Great balance of carbs, fats, and protein for sustained energy

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🥗 Lunch: Quinoa Tabbouleh

A protein-rich twist on traditional tabbouleh.

Ingredients (2–3 servings)

For the salad:

• 1 cup uncooked quinoa

• 2 cups water

• 1 cup cherry tomatoes, finely chopped

• 1 cucumber, finely diced

• 3 green onions, sliced

• 1 cup fresh parsley, finely chopped

• 2 tbsp fresh mint, chopped

For the dressing:

• 3 tbsp extra virgin olive oil

• Juice of 1–2 lemons

• 1 clove garlic, minced

• Salt and black pepper to taste

Instructions

1. Cook quinoa:

   • Rinse quinoa under cold water.

   • Bring 2 cups water to a boil.

   • Add quinoa, reduce heat, cover, and simmer 15 minutes.

   • Remove from heat and let sit covered 5 minutes.

   • Fluff and cool completely.

2. Prepare vegetables while quinoa cools.

3. Make dressing:

   • Whisk olive oil, lemon juice, garlic, salt, and pepper.

4. Assemble:

   • Combine cooled quinoa, vegetables, parsley, and mint.

   • Toss with dressing.

   • Chill 30 minutes before serving for best flavor.

Storage

Keeps 3–4 days refrigerated.

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🍲 Dinner: Eggplant & Chickpea Stew

A hearty Mediterranean-inspired plant-based stew.

Ingredients (4 servings)

• 1 large eggplant, cubed

• 1 can (15 oz) chickpeas, drained & rinsed

• 1 onion, diced

• 3 cloves garlic, minced

• 1 can (14–15 oz) diced tomatoes

• 2 tbsp tomato paste

• 1 cup vegetable broth

• 2 tbsp olive oil

• 1 tsp ground cumin

• 1 tsp smoked paprika

• ½ tsp ground coriander

• ½ tsp turmeric (optional)

• Salt & pepper to taste

• Fresh parsley or cilantro for garnish

Instructions

Step 1: Prep Eggplant

1. Cube eggplant into 1-inch pieces.

2. Optional: Salt lightly and let sit 20 minutes to reduce bitterness, then pat dry.

Step 2: Sauté Base

1. Heat olive oil in a large pot over medium heat.

2. Add onion and cook 4–5 minutes until softened.

3. Add garlic and cook 1 minute.

Step 3: Add Eggplant

1. Stir in eggplant cubes.

2. Cook 8–10 minutes until slightly softened and lightly browned.

Step 4: Build the Stew

1. Add tomato paste and spices. Stir 1 minute to toast.

2. Add diced tomatoes, chickpeas, and vegetable broth.

3. Bring to a gentle simmer.

Step 5: Simmer

1. Cover and cook 20–25 minutes, stirring occasionally.

2. Eggplant should be tender and stew slightly thickened.

Step 6: Finish

1. Adjust salt and pepper.

2. Garnish with fresh herbs.

Serving Ideas

• Serve over rice, couscous, or quinoa

• Pair with warm pita bread

• Add a dollop of Greek yogurt (optional)

Storage

• Refrigerator: 4–5 days

• Freezer: Up to 3 months

Snack: Yogurt + walnuts

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🛒 Complete Grocery List

🥩 Proteins

• Chicken breast

• Salmon

• White fish

• Shrimp

• Eggs

• Greek yogurt

• Feta cheese

• Tuna

• Lentils

• Chickpeas

• White beans

🥬 Produce

• Spinach

• Cherry tomatoes

• Cucumber

• Bell peppers

• Zucchini

• Eggplant

• Lettuce

• Garlic

• Onion

• Lemon

• Banana

• Apples

• Berries

🌾 Whole Grains

• Quinoa

• Whole wheat bread

• Whole wheat pita

• Brown rice

• Whole wheat pasta

• Oats

🫒 Pantry

• Extra virgin olive oil

• Olives

• Chia seeds

• Walnuts

• Almonds

• Peanut butter

• Honey

🌿 Spices

• Oregano

• Basil

• Dill

• Cumin

• Black pepper

• Chili flakes

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🌟 Benefits of Mediterranean Diet

✔ Reduces inflammation
✔ Supports heart health
✔ Helps weight loss
✔ Stabilizes blood sugar
✔ Supports thyroid function
✔ Improves gut health
✔ High fiber = better digestion

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💡 Tips & Tricks

• Always use extra virgin olive oil

• Fill half your plate with vegetables

• Eat fish at least 2–3 times/week

• Avoid fried foods

• Use herbs instead of heavy sauces

• Meal prep quinoa, lentils in bulk

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❓ Q & A

Q: Can I lose weight on Mediterranean diet?

Yes. It’s naturally portion-controlled and high in fiber, keeping you full longer.

Q: Can I skip dairy?

Yes. Replace Greek yogurt with coconut yogurt.

Q: How fast will I see results?

Most people feel lighter in 2–3 weeks.

Q: Is rice allowed?

Yes — brown rice in moderation.