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November 27, 2025As a personal trainer who has been following the usual high-protein diets for almost two decades, I found myself in a rut as my energy levels dipped and recovery lagged. I knew I needed a dietary reset but wasn’t sure about the diet I should pick. This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.
Greek Style Chicken Salad with Thyme Vinaigrette
What I loved right away was the simplicity, whole, seasonal foods, cooked with love, and shared with people. I created a one-week meal plan using staples like chickpeas, leafy greens, olive oil, and fresh herbs. Within the first week, I felt more satisfied than I had in months. Parsnips lend a wonderful sweet and nutty flavor to this healthy white bean chili. Using an Instant Pot (or any other pressure cooker) means this hearty chili can be ready in under an hour, but it still tastes like it’s simmered away for hours.
Breakfast (584 calories)
- Meanwhile, the spinach wilts in the pasta water in record time for a fast weeknight dinner.
- Oh, and just 10 minutes from kitchen to lunch or dinner table…
- You can print the 30-day Mediterranean meal plan printable and post it on your fridge.
- This diet is rich in antioxidants, which can help protect against chronic diseases.
- Shakshuka is a dish of eggs poached in a tomato sauce that originates from Middle Eastern and Mediterranean regions.
- Begin your family’s week with the rich flavors and the comforting warmth of this classic Middle Eastern dish.
It would be a great dish to warm up to on a cold winter evening. Egg yolks have saturated fats that can raise your cholesterol. We’re Alex & Sonja Overhiser, authors of two cookbooks, busy parents, and a real life couple who cooks together. We founded the A Couple Cooks website in 2010 to share simple, seasonal recipes and the joy of cooking. We now offer thousands of original recipes, cooking tips, and meal planning ideas—all written and photographed by the two of us (and tested on our kids!).
Chicken Noodle Soup Recipe
Sprinkle with Pecorino Romano cheese and it’s a total triumph. This easy vegetarian tortilla soup recipe comes together in just 30 minutes but tastes like it simmered all day! Packed with black beans, corn, and smoky adobo flavor, it’s topped with crispy tortilla strips for the perfect weeknight dinner. This Parmesan crusted salmon is a delicious easy dinner that’s surprisingly quick to prepare.
Smoothie Recipes
This soup is a hearty and flavorful meal packed with plant-based protein and nutrients. A single serving of lentils meets 32% of a person’s daily fiber needs. Aside from the nutritional benefits, you’ll love the warming spices and the comforting texture of this soup, perfect for a cozy evening meal.
Breakfast (364 calories)
Read on to get more insight into this diet before you start your Mediterranean diet 30-day meal plan. The diet is known and loved for its benefit to heart health, reducing your risk of heart disease by lowering levels of bad LDL cholesterol and improving cardiovascular conditions. If you find other diet plans to be restricting, this may be a healthy way of eating that can work for you.
Evening Snack (193 calories)
To make this recipe vegan, make Tahini Sauce instead of the tzatziki and omit the feta cheese. There’s nothing that says Mediterranean diet more than a great Greek salad! The combination of tomatoes, cucumbers, red onion, Kalamata olives, and salty feta is pure perfection. Veggie wraps can be bland and boring, but this one is anything but. Fill a tortilla with savory chickpea salad, colorful veggies, and a tasty spread, and you’ve got a lunch that will make everyone jealous!
Simple Red Lentil Soup
Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long. In the U.S., dry whole-wheat couscous has been partially cooked, making it a quick-cooking (5 minutes!) whole-grain weeknight dinner champ. And when you buy peeled shrimp, plus a bag of prechopped kale and bottled barbecue sauce, the savings in prep time helps to get this healthy dinner done in a jiff.
P.M. Snack (206 calories)
Fuel your morning by getting enough fiber, protein, and healthy fats. These wraps are a light and refreshing lunch or snack option that combines protein-rich chickpeas with flavorful roasted red peppers and a creamy tahini dressing. They are an excellent source of fiber and plant-based protein, making them a satisfying and healthy choice. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know This breakfast is a hearty and wholesome blend of oats, nuts, seeds, and dried fruits, topped with fresh raspberries.
Halloween Drink Recipe Ideas to Spook Your Guests
These foods form the foundation of the diet and are consumed in abundance. Olive oil, a cornerstone of Mediterranean cuisine, is the primary source of fat, providing a wealth of monounsaturated fats and antioxidants. Fish and seafood are also staples, enjoyed several times a week, while poultry, eggs, unimeal app reviews and dairy are consumed in moderation.
