Mediterranean Menu

Breakfast

 

Oatmeal with Raisins, Walnuts, and Apple

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

  • ½ cup old fashioned oats
  • Pinch of salt
  • 1 cup water
  • ¼ cup raisins
  • ½ tsp cinnamon
  • ½ cup finely diced apple
  • 2 T walnuts
  1. Place all ingredients (except nuts) in a small saucepan over medium heat. Heat for 8-10 minutes, stirring occasionally to ensure the bottom doesn’t burn.
  2. Remove from heat and pour into a serving bowl. Top with walnuts.

21-day fix containers: 1 Yellow, 1 Purple, ½ Blue

 

Vegetable Omelet

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

  • 2 eggs
  • Splash of milk
  • ¼ cup diced onions
  • ½ cup spinach
  • ½ tsp garlic powder
  • 3 tomato slices
  • ¼ cup mushrooms
  1. Heat oil in a small skillet pan over medium heat. Add onions, spinach, and garlic powder. Cook for 2-3 minutes, until onions are softened.
  2. Whisk together eggs and milk, then, pour over top spinach and onions. Allow to set, then top one half with mushrooms and tomatoes. Flip one half over the tomatoes, creating the omelet.
  3. Allow to cook through, about 3-4 more minutes. Serve warm.

 

Mediterranean Eggs

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

  • 1 T extra virgin olive oil or coconut oil
  • 1/2 small yellow onion, finely sliced
  • 1/2 red bell pepper finely sliced
  • 1 clove garlic, minced
  • ⅓ cup firmly packed sun dried tomatoes (or regular tomatoes)
  • 4 large eggs
  • 3 ounces crumbled feta cheese
  • Coarse kosher salt and freshly ground black pepper
  • 1/2 tsp parsley
  • Ciabatta rolls (for serving)
  1. Heat oil over medium heat in a skillet. Add onions and bell pepper to the pan, stirring gently. Allow them to cook about 5-7 minutes, until they are soft.
  2. Add garlic and sun dried tomatoes and cook an additional 1-3 minutes or until fragrant.
  3. Arrange the mixture in an even layer in the pan, then carefully crack eggs over the top. Sprinkle with crumbled feta, salt, and pepper.
  4. Turn to medium-low heat, cover with a tight fitting lid, and allow to cook undisturbed for 10-15 minutes.
  5. Remove pan from heat and sprinkle with chopped parsley if desired. Serve on crusty ciabatta rolls.

 

 

Lunch

Grilled Veggie Ciabatta Sandwich

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

  • 4 slices eggplant, grilled
  • 1 large portabella mushroom, grilled
  • 1 ciabatta roll, split
  • 2 tsp hummus
  • 12 cucumber or zucchini slices
  • 4 tomato slices
  • 1 cup spinach or alfalfa sprouts
  • 2 tsp feta
  1. Preheat oven to 350 degrees and grease a small baking sheet. Place the eggplant slices, portabella mushroom, and ciabatta on the sheet and bake 15 minutes.
  2. Slice tomatoes and cucumber.
  3. Remove the vegetables and bread from the oven. Spread hummus on the ciabatta bread, then layer the vegetables.
  4. Top with spinach or sprouts and feta cheese.

 

Tuna Salad

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

  • 1 2-to-3 oz. package of tuna
  • ¼ cup diced onion
  • 1 T lemon juice or rice vinegar
  • 2 T olive oil
  • ¼ cup chopped parsley – again; just eyeball it
  • ¼ – ½ avocado
  • ¼ tsp kosher salt
  • ¼ tsp fresh ground black pepper – or more to taste
  • Pinch or two of dill – optional
  1. Combine all ingredients and serve with your favorite bread, crackers, or greens!

 

Grilled Veggie Pita Pockets

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

  • 4 slices eggplant, grilled
  • 1 large portabella mushroom, grilled
  • 2 pita pockets
  • 2 tsp hummus
  • 12 cucumber or zucchini slices
  • 4 tomato slices
  • 1 cup spinach or alfalfa sprouts
  • 2 tsp feta
  1. Preheat oven to 350 degrees and grease a small baking sheet. Place the eggplant slices and portabella mushroom on the sheet and bake 15 minutes.
  2. Slice tomatoes and cucumber. Spread hummus inside the pita pockets.
  3. Remove the eggplant and mushroom from the oven and slice. Split evenly between the two pita pockets.
  4. Split the spinach or sprouts between both pita pockets and top with feta cheese.

 

 

Mediterranean Stew

Prep Time: 5 minutes

Cook Time: 40 minutes

Total Time: 45 minutes

  • 1 T olive oil
  • ½ cup carrots diced (about 2 medium)
  • ½ cup chopped yellow onion (1 small)
  • ½ cup chopped celery (about 2)
  • 2 cloves garlic, minced
  • 3 cups low-sodium vegetable broth
  • 1 (8 oz) can diced tomatoes
  • ½ cup farro, rinsed
  • ½ tsp dried oregano
  • 1 bay leaf
  • Salt, to taste
  • ½ tsp parsley
  • 2 cups slightly packed chopped kale, thick ribs removed
  • 1 (8 oz) can cannellini beans, drained and rinsed
  • ½ T fresh lemon juice
  • Feta cheese, crumbled, for serving
  1. Heat oil in a large pot over medium-high heat. Add vegetables and sauté 3 minutes.
  2. Add garlic and sauté 30 seconds longer.
  3. Stir in vegetable broth, tomatoes, farro, oregano, bay leaf, salt, and parsley. Bring soup to a boil.
  4. Reduce heat just below medium. Cover and cook 20 minutes.
  5. Stir in kale and cannellini beans; cook an additional 10 minutes.
  6. Remove bay leaf and stir in lemon juice.
  7. Serve warm topping each serving with feta cheese.

 

Greek Chicken Salad with Feta and Olives

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Dressing

  • 2 T extra-virgin olive oil
  • 1 T red wine vinegar
  • ½ tsp sugar
  • 1 clove garlic, minced
  • ½ tsp dill
  • ½ tsp dried oregano
  • ¼ tsp garlic powder
  • Freshly ground black pepper & salt, to taste

Salad

  • 1 cup salad greens
  • 1 tomato, diced
  • ¼ cup diced cucumber
  • ¼ cup red onion slices
  • 1 T Kalamata olives, chopped
  • 1 T cup feta cheese, crumbled
  • 6 oz. grilled chicken, sliced
  1. In a small bowl, whisk together all dressing ingredients until thoroughly blended. This will make a larger amount than what you need for your salad!
  2. Place all salad ingredients in a bowl and mix together. Toss with 2 tablespoons of dressing and serve immediately!

 

Dinner

Bruschetta Chicken

Prep Time: 15 minutes

Cook Time: 40 hours

Total Time: 55 minutes

  • 4 chicken breasts
  • 1 cup diced tomatoes
  • 1 clove garlic, minced
  • 1 tsp. olive oil
  • 1 tsp. balsamic vinegar
  • 1/8 tsp sea salt
  • ½ tsp basil
  1. Preheat oven to 375 degrees and grease a baking sheet.
  2. Season chicken with salt and pepper, place on the sheet, and bake for about 35 to 40 minutes.
  3. Meanwhile, combine remaining ingredients in a bowl. Refrigerate until chicken is ready to be served and spoon over top of the chicken.

 

Mediterranean Brussels Sprouts

Prep Time: 1 hour

Cook Time: 30 minutes

Total Time: 1 hour, 30 minutes

  • 2 cups of Brussels sprouts
  • 5 pieces of sun-dried tomatoes
  • ½ cup of Kalamata olives
  • 2 tsp pine nuts
  • 1 Bay leaf
  • ¼ cup of extra virgin olive oil, divided
  • Pinch of salt & black pepper
  • Red pepper flakes (optional)
  • ¼ cup of crumbled Feta cheese (optional)
  1. Preheat oven to 350 degrees and grease a baking sheet.
  2. Clean the Brussels sprouts thoroughly and allow to dry. Meanwhile, chop the sundried tomatoes.
  3. Heat oil in a skillet and add the Brussels sprouts. Season with salt and allow to cooke, 7-8 minutes.
  4. Remove sprouts from heat and pour onto baking sheet. Bake for ten minutes
  5. While the Brussels sprouts are in the oven, add the remaining oil to the skillet. Add the olives, sun-dried tomatoes, and pine nuts, cooking gently for 5 minutes.
  6. Remove the sprouts from the oven; add the olive and tomato mixture. Return to oven for another ten minutes, or until the Brussels Sprouts are slightly caramelized from the outside.
  7. Remove from the oven and set aside for a few minutes. Top with feta cheese and serve warm.

 

Pastitsio

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 20 minutes

  • 1 lb. ground beef, lean
  • 1 T olive oil
  • ½ small onion, finely chopped
  • 2 garlic cloves, pressed or minced
  • ½ tsp salt
  • 1 tsp cinnamon
  • 1/8 tsp ground nutmeg
  • 1 tsp dried oregano
  • 1 can (15 oz. tomato puree)
  • 1 T minced parsley
  • 8 oz. elbow macaroni, ziti or cavapatti (cooked, al dente)
  • 1 T olive oil

Bechamel Cream Sauce

  • 2 T butter
  • 3 T flour
  • 1¾ cups milk
  • 2 egg yolks
  • ¼ tsp grated nutmeg
  • ¼ tsp salt
  • ½ tsp black pepper
  • ¼ cup Parmesan cheese
  1. Preheat your oven to 350 degrees.
  2. In a large skillet, sauté onion in butter till softened. Stir in ground beef and season with salt, cinnamon, & oregano. Cook until lightly browned.
  3. Stir in tomato puree, garlic, & parsley. Cover & simmer gently for 20 minutes.
  4. Meanwhile, cook macaroni until al dente.
  5. Melt butter in pan and blend in flour, using a whisk to blend well. Stir in milk & cook stirring constantly to make a thin white sauce.
  6. Beat egg yolks lightly in another dish. Dip out 1 cup of white sauce and pour it in a thin stream & stirring constantly into the yolk mixture until well blended. Pour mixture back into the rest of the white sauce and stir for a few minutes over medium heat till it thickens. Add nutmeg, salt and pepper.
  7. Grease an 8×8” casserole dish and place a thin layer of macaroni along the bottom.
  8. Next, layer with the meat sauce, then another layer of macaroni.
  9. Pour the creamy sauce over all of the dish and jiggle so the sauce runs through all the layers. Sprinkle the top with parmesan cheese.
  10. Bake for 45 minutes. Put foil over the top if it starts to get to brown.
  11. Remove from oven and let it sit for 15 to 20 minutes before cutting and serving!

 

Chicken Gyros

Prep Time: 20 minutes

Cook Time: 4 hours

Total Time: 4 hour & 20 minutes

Gyros

  • 4 chicken breasts, pounded to ½ inch thickness
  • 1 tablespoon Mediterranean seasoning (see below)
  • ½ red onion, thinly sliced
  • ¼ cucumber, thinly sliced
  • 4 pitas
  • Optional: lettuce, feta cheese crumbles 

Tzatziki Sauce

  • ½ English cucumber, peeled and diced
  • 1 cups cold plain Greek yogurt
  • 2 tsp minced garlic
  • 1 T dried dill
  • 1 T freshly squeezed lemon juice (juice of ½ medium lemon)
  • ¼ tsp salt, or to taste
  • ⅛ tsp black pepper

Mediterranean Seasoning

  • 1 T coriander, ground
  • ½ T garlic powder
  • 2 tsp oregano, dried
  • 1 T parsley, dried
  • 2 tsp thyme, dried
  • 2 T chili powder
  • 1 tsp cinnamon, ground
  • ½ T paprika
  • 1 T cumin, ground
  1. Mix all seasoning ingredients together. This will make more than you need for the recipe. Store the extra in an airtight container.
  2. Puree all sauce ingredients in a blender or food processor. Cover and chill until ready to serve.
  3. Season chicken breasts with Mediterranean seasoning. Cook in a large skillet over medium heat 5-6 minutes on each side until cooked through. Cut into strips.
  4. Lay pitas on a clean surface. Add lettuce, chicken, red onions, and cucumber. Top with tzatziki sauce and feta. Fold pita over like a sandwich, or roll it into a “tunnel shape”.

 

Mediterranean Style Salmon & Zoodles

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Dressing

  • 2 salmon filets
  • Sea salt and pepper to taste

Tapenade

  • ½ cup Kalamata olives
  • ½ cup diced tomato
  • 1/3 cup feta crumbles
  • 1 tsp Italian parsley
  • Splash of olive oil
  • Splash of balsamic vinegar
  • Sea salt and pepper to taste

Zoodles

  • 2 zucchini, spiralized
  • ½ T olive oil
  • 1 garlic cloves, finely minced
  • 1 cup tomatoes, chopped
  • ¼ cup sliced Kalamata olives
  • ½ tsp dried oregano
  • 2 T cup chopped sun-dried tomatoes
  • 1T fresh lemon juice
  • Salt/pepper to taste
  • ¼ tsp. red pepper flakes (optional)
  • ½ cup feta (omit for dairy-free version)
  1. Preheat the oven to 350 degrees.
  2. Sprinkle the top of the salmon with sea salt and black pepper. Place in baking dish with a little water in the dish to keep the salmon from drying out
  3. Bake for 15 minutes.
  4. To make the tapenade for the salmon, mix together all ingredients, adding the olive oil and balsamic vinegar. Season to taste with sea salt and black pepper.
  5. Meanwhile, spiralize the zucchini and place in a large bowl.
  6. Heat oil in a large skillet over medium-high heat. Add tomatoes and garlic, stirring until tomatoes have softened, about 5 minutes.
  7. Add the rest of the ingredients (except for feta) and cook another 5 minutes.
  8. Toss the sauce with the zucchini strands and stir in the feta and basil.
  9. Remove the salmon from the oven and top liberally with feta-olive tapenade.
  10. Serve immediately with zoodles.

 

PRINTABLE VERSION OF RECIPES CAN BE FOUND HERE: Week 5 Meal Plan