Mediterranean Diet Recipes &#8211; 30 Day Meal Plan PDF

Mediterranean Recipes

Breakfast Recipes

1. Supercharged Greek Yogurt Parfait

Healthy Twist: Boost the protein, fiber, and antioxidant content.

Ingredients:
- 1 cup of plain Greek yogurt (full fat or low-fat)
- ½ cup mixed fresh berries (blueberries, raspberries, and blackberries for antioxidants)
- 1 tbsp chia seeds or flaxseeds (for omega-3s and fiber)
- 1 tbsp crushed walnuts (heart-healthy fats)
- 1 tsp raw honey (or manuka honey for immune support)
- Optional: A sprinkle of cinnamon for added anti-inflammatory benefits

Directions:

Layer the Greek yogurt with berries, chia/flax seeds, and crushed walnuts. Drizzle with raw honey and sprinkle with cinnamon before serving.

2. Spinach, Feta, and Turmeric Omelette

Healthy Twist: Add turmeric for anti-inflammatory benefits and veggies for extra nutrients.

Ingredients:
- 3 pasture-raised eggs
- 1 cup baby spinach, sautéed
- ¼ cup crumbled feta cheese (choose sheep or goat’s milk feta for easier digestion)
- 1 tbsp olive oil (extra-virgin)
- ¼ tsp turmeric powder
- Black pepper (to enhance turmeric absorption)
- Optional: ¼ cup diced bell peppers or onions for extra vitamin C

Directions:

Whisk eggs with turmeric and black pepper. Sauté spinach (and optional veggies) in olive oil. Pour in the egg mixture, sprinkle with feta, and cook perfectly.

3. Mediterranean Avocado Toast Deluxe

Healthy Twist: Add protein and herbs for more nutrition and flavor.

Ingredients:
- 1 slice whole-grain or sprouted bread (higher in fiber and nutrients)
- ½ avocado, mashed
- 1 boiled egg, sliced (for extra protein)
- ¼ cup cherry tomatoes, halved
- 3-4 black or kalamata olives, sliced
- 1 tbsp extra-virgin olive oil
- 1 tsp fresh oregano or basil leaves
- Optional: A sprinkle of hemp seeds or micro greens for added nutrition

Directions:

Spread mashed avocado on toast. Top with sliced boiled egg, cherry tomatoes, olives, and fresh herbs. Drizzle olive oil and optional toppings.

4. Herb and Olive Oil Scrambled Eggs with Veggie Side

Healthy Twist: Add garlic, herbs, and a side of greens for added fiber and antioxidants.

Ingredients:
- 3 pasture-raised eggs
- 1 tbsp extra-virgin olive oil
- 1 garlic clove, minced
- 1 tsp dried oregano or thyme
- 1 tsp chopped fresh parsley
- Salt and black pepper to taste
- Side: Sautéed kale or spinach in olive oil (for added greens and fiber)

Directions:

Sauté garlic in olive oil until fragrant. Add eggs and scramble gently. Season with oregano, parsley, salt, and pepper. Serve with a side of sautéed greens.

5. Honey and Almond Power Oatmeal

Healthy Twist: Add more superfoods and healthy fats for sustained energy.

Ingredients:
- ½ cup steel-cut or rolled oats
- 1 cup almond milk (unsweetened)
- 1 tbsp hemp seeds (for omega-3s)
- 1 tbsp slivered almonds
- 1 tsp raw honey
- 2-3 fresh figs, sliced
- ¼ tsp cinnamon
- Optional: A dollop of Greek yogurt for extra protein

Directions:

Cook oats in almond milk. Stir in chia/hemp seeds, cinnamon, and honey. Top with slivered almonds, fresh figs, and optional Greek yogurt.

Lunch Recipes

1. Supercharged Greek Salad Bowl

Healthy Twist: Add protein and superfoods for extra nutrients.

Ingredients:
- 2 cups chopped romaine lettuce
- ½ cucumber, diced
- ½ cup cherry tomatoes, halved
- ¼ cup red onions, thinly sliced
- ¼ cup kalamata olives, halved
- ¼ cup crumbled feta cheese (goat or sheep’s milk)
- ¼ cup chickpeas (for protein and fiber)
- 1 tbsp hemp seeds (for omega-3s)
- Dressing: 2 tbsp olive oil + ½ lemon juice, ½ tsp dried oregano, salt, and pepper

Directions:

Toss all salad ingredients together. Whisk the dressing, drizzle it over the salad, and top with hemp seeds.

2. Mediterranean Grain Bowl with Superfoods

Healthy Twist: Use a blend of grains and top with nutrient-packed veggies.

Ingredients:
- ½ cup cooked quinoa or farro
- ½ cup roasted sweet potatoes or carrots
- ½ cup roasted zucchini and bell peppers
- ½ cup chickpeas, roasted or steamed
- 1 tbsp tahini dressing (tahini, lemon juice, garlic, and water whisked together)
- 1 tbsp chopped parsley
- 1 tbsp pumpkin seeds (for magnesium)
- Optional: 1 tbsp crumbled feta or nutritional yeast (for a vegan option)

Directions:

Layer the cooked grains in a bowl, then add roasted vegetables, chickpeas, and parsley. Drizzle tahini dressing and with pumpkin seeds.

3. Protein-Packed Tuna and White Bean Salad

Healthy Twist: Add more greens, healthy fats, and anti-inflammatory seasonings.

Ingredients:
- 1 can tuna (olive oil or water, drained)
- ½ cup white beans (cannellini or navy beans)
- 1 cup arugula or mixed greens
- ½ cup cherry tomatoes, halved
- 1 tbsp extra-virgin olive oil
- Juice of ½ lemon
- 1 tbsp capers (for added flavor)
- 1 tbsp hemp or chia seeds (for added fiber and omega-3s)
- ¼ tsp crushed black pepper and a pinch of sea salt

Directions:

Mix the tuna, white beans, arugula, and tomatoes in a bowl. Drizzle with olive oil + lemon juice, then add capers, seeds, and seasonings.

4. Grilled Vegetable Wrap with Hummus and Supergreens

Healthy Twist: Add more fiber, protein, and a nutrient boost from microgreens.

Ingredients:
- 1 whole-grain or sprouted wrap
- 2 tbsp hummus (preferably homemade or organic)
- ½ cup grilled zucchini and eggplant
- ¼ cup roasted red peppers
- 1 cup baby spinach or kale
- 2 tbsp microgreens or sprouts (for an extra nutrient boost)
- 1 tbsp crumbled feta or tahini drizzle

Directions:

Spread hummus on the wrap, then layer with grilled vegetables, spinach, and microgreens. Add feta or drizzle tahini on top, then wrap tightly and serve.

5. Nutrient-enhanced lentil Soup with Olive Oil Drizzle

Healthy Twist: Add anti-inflammatory spices and greens for more antioxidants.

Ingredients:
- 1 cup lentils (green or brown), rinsed
- 1 small onion, diced
- 2 carrots, diced
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 tsp turmeric (anti-inflammatory)
- ½ tsp cumin (digestive aid)
- 1 bay leaf
- 2 cups chopped kale or spinach (added toward the end)
- Salt and pepper to taste
- 1-2 tbsp extra-virgin olive oil (for drizzling)

Directions:

Sauté onions, garlic, and carrots in olive oil until softened. Add lentils, turmeric, cumin, bay leaf, and vegetable broth. Simmer for about 25 minutes or until lentils are tender. Stir in kale or spinach, season with salt and pepper to taste. Optionally add olive oil before serving.

Dinner Recipes

1. Baked Salmon with Lemon, Dill, and Super Greens

Healthy Twist: Add nutrient-dense greens and seeds for extra omega-3s and antioxidants.

Ingredients:
- 2 wild-caught salmon fillets (skin-on)
- 1 lemon, thinly sliced
- 1 tbsp extra-virgin olive oil
- 2 tbsp fresh dill, chopped
- 1 tsp garlic powder
- Salt and black pepper to taste
- 1 tbsp hemp or chia seeds (optional for extra omega-3s)
- Side: Steamed broccoli or wilted spinach

Directions:

Preheat oven to 400°F (200°C). Place on a baking sheet. Drizzle olive oil, garlic powder, salt, and pepper, and top with lemon slices and dill. Bake for about 13 minutes or until salmon flakes easily. Sprinkle with hemp or chia seeds before serving with a side of greens.

2. Mediterranean Stuffed Bell Peppers with Extra Superfoods

Healthy Twist: Add anti-inflammatory spices and superfoods to the filling.

Ingredients:
- 4 large bell peppers (halved and deseeded)
- 1 cup cooked quinoa
- ½ cup chickpeas, cooked or canned
- ½ cup diced tomatoes
- ¼ cup crumbled feta cheese
- 2 tbsp chopped parsley
- 1 tsp turmeric powder (anti-inflammatory)
- 1 tsp cumin
- 1 tbsp pumpkin seeds or sunflower seeds for crunch

Directions:

Preheat oven to 375°F (190°C). In a bowl, mix quinoa, chickpeas, tomatoes, feta, parsley, turmeric, and cumin. Fill bell peppers with the mixture and top with pumpkin seeds. Put in a baking dish, cover the dish, and bake for 25-30 minutes until tender.

3. Eggplant and Chickpea Stew with Anti-Inflammatory Spices

Healthy Twist: Add turmeric, ginger, and greens for extra healing properties.

Ingredients:
- 1 medium eggplant, diced
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 can diced tomatoes
- 1 cup cooked chickpeas
- 2 tbsp olive oil
- 1 tsp turmeric powder
- ½ tsp cumin
- ½ tsp ground ginger
- 1 cup chopped kale or spinach
- Salt and pepper to taste

Directions:

Heat a large pan and sauté onions and garlic until fragrant in olive oil. Add eggplant and cook until softened. Stir in tomatoes, chickpeas, turmeric, cumin, and ginger. Simmer for 15-20 minutes, then stir in kale or spinach. Cook for another 5 minutes. Season to taste.

4. Grilled Lamb Chops with Tzatziki and Nutrient Boost

Healthy Twist: Use grass-fed lamb and add cucumber, mint, and garlic for digestive support.

Ingredients:
- 4 lamb chops (grass-fed)
- 2 garlic cloves, minced
- 1 tbsp fresh rosemary, chopped
- 2 tbsp olive oil
- Salt and black pepper to taste
- Tzatziki:
  - 1 cup plain Greek yogurt
  - ½ cucumber, grated
  - 1 tbsp fresh mint, chopped
  - 1 garlic clove, minced
  - Juice of ½ lemon

Directions:

Marinate lamb chops with garlic, rosemary, olive oil, salt, and pepper for 1 hour. Grill on medium-high heat for 3-4 minutes per side or to desired doneness. Mix tzatziki ingredients in a bowl and serve alongside lamb chops.

5. Whole-Grain Pasta with Supercharged Pesto and Veggies

Healthy Twist: Add walnuts for omega-3s and fiber, and sautéed greens for extra nutrients.

Ingredients:
- 8 oz whole-grain or chickpea pasta
- 1 cup cherry tomatoes, halved
- 1 cup zucchini, diced and sautéed
- 1 cup spinach or kale, sautéed
- ½ cup homemade basil pesto (basil, olive oil, garlic, lemon juice, and walnuts blended)
- 1 tbsp hemp seeds or nutritional yeast (optional for vegan boost)

Directions:

Cook pasta according to package instructions. In a large pan, sauté zucchini, spinach, and cherry tomatoes. Toss the pasta with pesto and vegetables. Sprinkle with hemp seeds or nutritional yeast before serving.