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Mediterranean Diet Meal Plans: 3 Days of Recipes

Mediterranean diet meal plans to enjoy

The Mediterranean Diet swept all the major categories of the 2020 U.S. News and World Report Best Diets: it won for Best Diets Overall, Best Diabetes Diets, Best Diets for Healthy Eating, Best Plant-Based Diets, and Easiest Diets to Follow. Whether it’s weight loss or heart health benefits you’re after, you can’t go wrong following a mediterranean eating plan. Let’s get you started with a 3-day mediterranean diet meal plan. Have your shopping list handy, because these healthy recipes include a variety of fruits, veggies, healthy fats, whole grains, legumes, fish, lean protein, and red wine.

3-Day Mediterranean Diet Meal Plans

The plant-based Mediterranean Diet is flexible. Use the meal plans below as a starting point, and accommodate according to your dietary restrictions and preferences. Let us know your favorite recipes in the comments section below!

Day 1

Breakfast: Spinach-Feta Breakfast Wrap

For day 1 of this 3-day meal plan, enjoy a spinach-feta breakfast wrap freshly prepared, or prep at night and warm it up in the morning!

Spinach-Feta Breakfast Wrap

🍽️ SERVINGS: 1   |  🕖 READY IN: 15 minutes

INGREDIENTS

  • 2 large eggs
  • 1 cup baby spinach
  • 1 whole-wheat tortilla
  • 1/4 cup sun-dried tomatoes
  • 1/4 cup crumbled feta cheese
  • 1 teaspoon olive oil
  • Salt
  • Pepper

 INSTRUCTIONS

  1. Sauté spinach with olive oil over medium-high heat for about a minute. 
  2. Turn down heat, add eggs and lightly scramble.
  3. While preparing eggs and veggies, warm your tortilla in a skillet over medium heat. 
  4. Add in the feta cheese crumbles and continue to cook until the cheese is melted.
  5. Transfer the eggs and veggies to your warm tortilla and top with sun-dried tomatoes, salt, and pepper to taste.
  6. Roll the tortilla in the skillet and let it take its shape for approximately 30 seconds.


Lunch: Mediterranean Quinoa Bowl with Chicken

This bowl might not be the quickest to whip up, but it’s worth the prep time! Save it for a day when you can enjoy a leisurely lunch. 

 Mediterranean Quinoa Bowl with Chicken

🍽️SERVINGS: 1   |  🕖READY IN: 35 minutes

INGREDIENTS
  • 1/2 cup cooked quinoa 
  • 1/2 cup crispy chickpeas
  • 1/2 an eggplant
  • 1 teaspoon olive oil
  • 1 cup arugula
  • 1/2 cup cucumber
  • 1/4 cup hummus
  • 2 tablespoons
  • Kalamata olives
  • Dash of lemon juice
  • Drizzle of tahini sauce
  • Garlic salt, to taste
  • To top: fresh basil 

  INSTRUCTIONS

  1. Start with roasting your eggplant. Preheat the oven to 425 ºF. Place 1/2-inch slices of eggplant onto a parchment paper-lined baking sheet and drizzle with olive oil and a sprinkle of garlic salt. Bake for 15 minutes. Flip, season again with garlic salt and cook an additional 15 minutes until crispy and brown on the outside. 
  2. Prep your bowl! Add in the chickpeas, quinoa, arugula, cucumber, hummus, and olives.
  3. Mix in your roasted eggplant, squirt on some lemon juice, drizzle with tahini, top with fresh basil, and enjoy!


Dinner: Pecan-Rosemary Crusted Salmon

High in zinc and other minerals, pecans can help lower LDL cholesterol levels while adding texture and crunch to this scrumptious salmon dish. Enjoy with a side of steamed broccoli and carrots.

Pecan-Rosemary Crusted Salmon

🍽️ SERVINGS: 1   |  🕖 READY IN: 25 minutes

INGREDIENTS

  • 1 clove minced garlic
  • 1 teaspoon chopped fresh rosemary
  • 2 teaspoons Dijon mustard
  • 1 teaspoon lemon juice
  • 1/2 teaspoon Himalayan salt
  • 1/4 teaspoon crushed red pepper
  • 3 tablespoons finely chopped pecans
  • 3 tablespoons panko breadcrumbs
  • 1 teaspoon olive oil
  • 1 skinless salmon fillet
  • Cooking spray
  • Chopped fresh parsley

 INSTRUCTIONS

  1. Preheat your oven to 425 ºF.
  2. Combine your seasoning into a small bowl: mustard, garlic, lemon juice, rosemary, honey, salt, and crushed red pepper.
  3. In another small bowl, mix together the pecans, panko breadcrumbs, and oil.
  4. Place your salmon fillet on a parchment paper-lined baking sheet. Spread your seasoning mixture over the salmon, sprinkle with breadcrumbs, and press lightly to make them stick. Coat lightly with cooking spray.
  5. Bake 8-12 minutes until your fish flakes easily with a fork.
  6. While the fish is baking, steam your broccoli and carrots for a side dish. Add a dollop of butter and salt and pepper to taste.
  7. Top the fish with parsley or another herb of your choice and enjoy a healthful, nutty, and nutritious meal.


Day 1 snack suggestions:
Apple slices with almond butter and baked beet chips.

Day 2

Breakfast: Fruit Salad

This is not your grandma’s fruit salad. Get inspired with a mediterranean-style fruit salad to energize your morning.

Fruit Salad

🍽️ SERVINGS: 1   |  🕖 READY IN: 10 minutes

INGREDIENTS

  • 1/2 cup cooked pearl couscous
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1/2 cup mandarin oranges
  • Bunch of mint
  • 1/2 cup sunflower seeds

Citrusy Mediterranean dressing:

  • 2 teaspoons maple syrup
  • 2 teaspoons lemon juice
  • 2 teaspoons cup lime juice
  • 1/4 teaspoon salt
  • 2 teaspoons olive oil
  • 2 teaspoons roasted walnut oil 

 INSTRUCTIONS

  1. Meal prep: Be sure to cook your pearl couscous the evening before.
  2. First mix all the ingredients of the dressing together.
  3. Then combine your couscous with your fruit and sunflower seeds.
  4. Top with your homemade dressing, and voila!


Lunch: Grilled Chicken and Avocado Salad with Red Pepper Sauce

The roasted red bell peppers make for a flavorful sauce that’s perfect in this heart-healthy mediterranean recipe. 

Grilled Chicken and Avocado Salad with Red Pepper Sauce

🍽️ SERVINGS: 1   |  🕖 READY IN: 50 minutes

INGREDIENTS

  • 1 skinless chicken breast
  • 1 teaspoon olive oil
  • 1/2 teaspoon oregano
  • 1/2 teaspoon dill
  • 1/2 teaspoon thyme
  • Salt, to taste
  • Pepper, to taste
  • 1/2 cup barley
  • 1 cup chicken broth
  • 2 cups chopped red leaf lettuce
  • 1/2 cup red onions
  • 1/2 an avocado
  • 1/2 cup cherry tomatoes

Red pepper sauce:

  • 2 cups roasted red peppers
  • 1/2 cup olive oil
  • 1/2 cup cashews
  • 1 clove garlic
  • 1/2 teaspoon coarse salt
  • 1 lemon, juiced

 INSTRUCTIONS

  1. Tend to the chicken first. Put it in a large resealable plastic bag and shake it up with olive oil, oregano, dill, thyme, salt, and pepper. Let it sit in the refrigerator for 30 minutes.
  2. Cook up the barley by adding it to 1 cup of simmering chicken broth. Cover and cook until tender, about 35 minutes.
  3. To whip up the red pepper sauce simply puree all the ingredients in a blender or food processor.
  4. Time to grill the chicken! Remove from the marinade and grill on high heat until cooked through and well charred on both sides.
  5. Toss together the lettuce, tomatoes, and red onion. Then add the chicken and avocado and cover with roasted red pepper sauce. 


Dinner: Mediterranean 3-Bean Soup

Make a large portion of this mediterranean inspired lentil soup to feed your entire family, or enjoy as leftovers for days.

Mediterranean 3-Bean Soup

🍽️ SERVINGS: 8   |  🕖 READY IN: 40 minutes

INGREDIENTS
  • 2-1/2 tablespoons olive oil
  • 1 sweet potato, cut into cubes
  • 15 ounces diced tomatoes
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon coriander
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 4 cups vegetable broth
  • 1 cup of spinach, chopped
  • 2 cups white beans
  • 2 cups black beans
  • 2 cups green lentils
  • Basil leaves
  • 1/3 cup pine nuts

Tomato Pesto Sauce

  • 2-3 garlic cloves
  • 1-1/2 cup fresh tomatoes
  • 20 basil leaves
  • 1/2 cup olive oil
  • 1/2 cup parmesan cheese, grated
  • Salt and pepper

  INSTRUCTIONS

  1. In a crock pot or Dutch oven, heat up the olive oil. On lower heat, add the sweet potatoes. Stir frequently, cooking for approximately 5 minutes.
  2. It’s time to add the tomatoes, balsamic vinegar, coriander, paprika, salt, and pepper. Cover and let simmer for about 4 more minutes.
  3. Raise the heat to medium-high and add your beans. When at a boil, reduce heat, cover, and simmer for about 15-20 minutes. About 5 minutes before they are done, add your spinach.
  4. Make your tomato pesto sauce as the soup is cooking. Combine all ingredients except for the Parmesan cheese in a blender or food processor. Pulse until pureed. Transfer to a bowl and stir in the cheese.
  5. Remove the soup from the heat and pour into a bowl. Stir in your tomato sauce, top with some basil and pine nuts and enjoy this warm and savory soup.


Day 2 snack suggestions:
Baby carrots dipped in hummus and Peanut Butter Banana Greek Yogurt Bowl

Day 3

Breakfast: Mediterranean Smoothie

This Mediterranean Smoothie features Amino Co’s Life for a full dose of protein alongside your favorite mediterranean fruits. Swap in almond milk for cow’s milk and you’ve got yourself a protein-rich vegan smoothie.

Breakfast: Mediterranean Smoothie

SERVINGS: 1   |  🕖 READY IN: 5 minutes

INGREDIENTS
  • 1/2 cup milk or milk substitute
  • 2 scoops Grape or Orange Life
  • 1/2 cup cauliflower cubes
  • 1/2 cup mango cubes
  • 1 banana
  • 1/2 cup blueberries

  INSTRUCTIONS

  1. Add in the milk or milk substitute followed by 2 scoops of Life.
  2. Cauliflower cubes thicken up this high protein shake.
  3. To sweeten it up, add mango, banana, and blueberries.
  4. Blend until smooth and creamy. 

    Lunch: Kale and Artichoke Bake

    This might not be the healthiest of our mediterranean recipes, but it’s a great party appetizer and can be enjoyed as a lunch due to its filling nature when consumed in moderate amounts.

    Kale and Artichoke Bake

    🍽️ SERVINGS: 1   |  🕖READY IN: 45 minutes

    INGREDIENTS

    • 1 garlic clove
    • 2-1/2 cups chopped kale
    • 1/2 cup organic and cultured cream cheese
    • 3/4 cup artichoke hearts, frozen
    • 1/4 cup Brie cheese
    • 1/3 cup black olives
    • Dash of red pepper flakes, salt, and pepper
    • Pita bread for dipping

      INSTRUCTIONS

    1. While the oven is preheating to 350 ºF, sauté the kale and season with red pepper flakes, salt, and pepper.
    2. Once the kale begins to wilt, add cream cheese. Cook until melted.
    3. Lower the heat and add the frozen artichoke hearts. Cook until thawed (approximately 5 minutes).
    4. Before baking in the oven, add the black olives.
    5. Transfer to an oven-safe dish and top with Brie.
    6. Bake for 20 minutes. Watch for the cheese to bubble up.
    7. Serve warm and use pita bread for dipping. 


    Dinner: Zucchini Noodles with Grilled Shrimp

    A pasta salad made with zucchini noodles and grilled shrimp can be enjoyed cold or warm. It’s great for both dinner and lunch, so make enough to bring to work the next day!

     Zucchini Noodles with Grilled Shrimp

    🍽️ SERVINGS: 2   |  🕖 READY IN: 30 minutes

    INGREDIENTS

    • 4 spiralized zucchini
    • 1 tablespoon olive oil
    • 2 minced garlic cloves
    • 2 cups tomatoes
    • 2 x 120 grams tin sardines in brine, drained, bones and skin removed, flaked
    • 1/4 cup Cretan green olives
    • 1 teaspoon oregano
    • 1/8 cup sun-dried tomatoes, chopped
    • 1/4 teaspoon cayenne pepper
    • 1 tablespoon lemon juice
    • Salt, to taste
    • Pepper, to taste
    • 1/3 cup parsley
    • 1/4 cup feta cheese
    • 1/4 cup goat cheese
    • 1 cup shrimp, peeled

      INSTRUCTIONS

    1. Use a spiralizer to shape your zucchini noodles. Transfer to a large bowl.
    2. Heat oil in a pan over medium-high heat.
    3. Sauté the tomatoes and garlic.
    4. At the same time, grill up your shrimp using olive oil. It only takes a few minutes.
    5. Add the remaining ingredients minus the cheese and cook for approximately 5 more minutes.
    6. In go the zucchini noodles and cheese. Stir well, serve, and enjoy.


    Day 3 snack suggestions:
     Mini Mediterranean Frittatas and avocado toast on whole-grain bread. And we almost forgot...a glass of red wine!

    3-Day Mediterranean Diet Meal Plan

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