7-Day Mediterranean Meal Plan
Take a trip to the Mediterranean from the comfort of your own kitchen. We've made it easy with a week's worth of delicious, fresh meals.
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.
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.
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.
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.
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.
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.
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.
Day 3 Lunch: Mediterranean Pork & Orzo
“On a really busy day, this meal in a bowl is one of my top picks. It’s quick to put together, leaving a lot more time to relax at the table.” —Mary Relyea, Canastota, New York
Get the recipe for Mediterranean Pork & Orzo.
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 flavours in this recipe when we got home. When I make it now, it brings back such wonderful memories.” —Sonali Ruder, New York, New York
Get the recipe for Feta Shrimp Skillet.
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
Get the recipe for Mediterranean Tomato Bites.
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
Get the recipe for Mediterranean Cobb Salad.
Day 4 Dinner: Chicken & Goat Cheese Skillet
“My husband was completely bowled over by this on-a-whim skillet meal. I can’t wait to make it again very soon!” —Ericka Barber, Eureka, California
Get the recipe for Chicken & Goat Cheese Skillet.
Day 5 Breakfast: Veggie Omelette with Goat Cheese
“My family eats a lot of vegetables so I’ll set some aside at dinner to use in an omelette 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
Get the recipe for Veggie Omelette with Goat Cheese.
Day 5 Dinner: Parmesan Chicken with Artichoke Hearts
“I’ve liked the chicken and artichoke combo for a long time. Here’s my own lemony twist. With all the praise it gets, this dinner is so much fun to serve.” —Carly Giles, Hoquiam, Washington
Get the recipe for Parmesan Chicken with Artichoke Hearts.
Day 6 Breakfast: Mediterranean Veggie Brunch Puff
“I make breakfast casseroles with whatever I have, like spinach, sweet red pepper and cheddar. With this puff, we like a burst of flavour from Greek vinaigrette.” —Angela Robinson, Findlay, Ohio
Get the recipe for Mediterranean Veggie Brunch Puff.
Day 6 Lunch: Mediterranean Chicken Orzo Soup
“My husband is Greek, so I’m always trying new Mediterranean recipes. This lemon chicken orzo soup is his favourite dish that I make. Serve it with a little feta or Parmesan and a side of toast.” —Kristine Kosturos, Olympia, Washington.
Get the recipe for Mediterranean Chicken Orzo Soup.
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
Get the recipe for Mama Rachel’s Mediterranean Pizza.
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
Get the recipe for Feta Asparagus Frittata.
Day 7 Lunch: Saucy Mediterranean Chicken with Rice
“The hints of Mediterranean flavour in this chicken dish make it a family favourite.” —Tabitha Alloway, Edna, Kansas
Get the recipe for Saucy Mediterranean Chicken with Rice.
Day 7 Dinner: Pistachio Baked Salmon
“Next time you’re rushed by last-minute guests, try this fancy, flavourful salmon. With pistachios, brown sugar and dill, it’s a guaranteed hit.” —Cathy Hudak, Wadsworth, Ohio
Get the recipe for Pistachio Baked Salmon.
Next, check out this 7-day meal plan using spaghetti sauce.