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The Ultimate Mediterranean Meal Plan

Heard about the Mediterranean diet but not sure what it entails? Follow this easy week-long meal plan that covers your breakfasts, lunches and dinners to find out what it's all about.

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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

Get the recipe for Mediterranean Omelet.

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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

Get the recipe for Mediterranean Chicken Pasta.

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Day 1 Dinner: Stuffed Olive Cod

“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

Get the recipe for Stuffed Olive Cod.

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Day 2 Breakfast: Yogurt & Honey Fruit Cups

“This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table.” —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Get the recipe for Yogurt & Honey Fruit Cups.

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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 flavour.” —Logan Levant, Los Angeles, California

Get the recipe for Quinoa Tabbouleh Salad.

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Day 2 Dinner: Mediterranean Chicken

“As special as it is simple to prepare, this flavourful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house.” —Mary Relyea, Canastota, New York

Get the recipe for Mediterranean Chicken.

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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 favourite ways to use up leftover broccoli.” —Mary Licata, Pembroke Pines, Florida

Get the recipe for Mediterranean Broccoli & Cheese Omelet.

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Mediterranean Pork and Orzo - mediterranean meal plan