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A 7-Day Meal Plan for Anyone Who Loves Mediterranean Food

A 7-Day Meal Plan for Anyone Who Loves Mediterranean Food

  • September 10, 2020
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For original article click here

Home Test Kitchen Meal Planning

Take 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

Day 1 Breakfast: Mediterranean Omelet

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Day 1 Breakfast: Mediterranean Omelet

This fluffy omelet gives us reason to rush to the breakfast table. For extra flair, add a chopped fresh herb such as basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario

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Day 1 Lunch: Mediterranean Chicken Pasta

Day 1 Lunch: Mediterranean Chicken Pasta

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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

Day 1 Dinner: Cod and Asparagus Bake

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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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Day 2 Lunch: Quinoa Tabbouleh Salad

Day 2 Lunch: Quinoa Tabbouleh Salad

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Day 2 Lunch: 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

Day 2 Dinner: Mediterranean Chicken

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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

Day 3 Breakfast: Mediterranean Broccoli & Cheese Omelet

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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 Dinner: Feta Shrimp Skillet

Day 3 Dinner: Feta Shrimp Skillet

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Day 3 Dinner: Feta Shrimp Skillet

On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York

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Day 4 Breakfast: Mediterranean Tomato Bites

Day 4 Breakfast: Mediterranean Tomato Bites

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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

Day 4 Lunch: Mediterranean Cobb Salad

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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 5 Breakfast: Veggie Omelet with Goat Cheese

Day 5 Breakfast: Veggie Omelet with Goat Cheese

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Day 5 Breakfast: 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 6 Lunch: Mediterranean Chicken Orzo Soup

Day 6 Lunch: Mediterranean Chicken Orzo Soup

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Day 6 Lunch: Mediterranean Chicken Orzo Soup

My husband is Greek, so I’m always trying new Mediterranean recipes. This 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

Day 6 Dinner: Mama Rachel's Mediterranean Pizza

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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

Day 7 Breakfast: Feta Asparagus Frittata

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Day 7 Breakfast: Feta Asparagus Frittata

Asparagus and feta cheese come together to make this frittata extra special. 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 Dinner: Pistachio Baked Salmon

Day 7 Dinner: Pistachio Baked Salmon

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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

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Originally Published: June 26, 2019

 

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For original article click here

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