The Mediterranean Diet – where do I even start? I mean, who wouldn’t want to indulge in a cuisine that’s all about savoring delicious, healthy foods, and throwing in some amazing olive oil, garlic, and lemon juice for good measure? Am I right? As a busy bee myself, I’m always on the lookout for fast healthy meals that won’t break the bank or sacrifice flavor. So, I’ve put together this fabulous Mediterranean Diet 7 Day Meal Plan that’s perfect for busy mom meal plan enthusiasts or anyone looking for a simple dinner menu. Buckle up, friends, and let’s get cooking!
Monday: Greek Chicken Wrap
This recipe rocks because it’s a 1 week diet plan staple – easy, tasty, and can be tossed together in no time.
Ingredients:
- 1 lb boneless, skinless chicken breast
- 1/4 cup olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 4 whole wheat tortillas
- Feta cheese, cherry tomatoes, cucumber, and mixed greens (for topping)
Step-by-Step Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, whisk together olive oil, garlic, lemon juice, and oregano.
3. Add the chicken to the marinade and mix well.
4. Bake the chicken for 20-25 minutes or until cooked through.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wraps with the chicken, feta cheese, cherry tomatoes, cucumber, and mixed greens.
Why You’ll Love It:
You’ll love this recipe because it’s a quick and easy way to get your Mediterranean fix, and you can customize the toppings to your heart’s content. Plus, who doesn’t love a good wrap? It’s the perfect fast healthy meal for a busy mom meal plan.
Tuesday: Baked Salmon with Roasted Veggies
This recipe is a game-changer because it’s an incredible way to get your daily dose of omega-3s and vitamins.
Ingredients:
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 1 large zucchini, sliced
- 1 large bell pepper, sliced
- 1 large red onion, sliced
- Salt and pepper, to taste
- Fresh parsley, chopped (optional)
Step-by-Step Instructions:
1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the baking sheet.
4. Drizzle the olive oil over the salmon and season with salt and pepper.
5. Roast the veggies in the oven for 20-25 minutes or until tender.
6. Bake the salmon for 12-15 minutes or until cooked through.
Why You’ll Love It:
This recipe is a winner because it’s an effortless way to cook a simple dinner menu that’s packed with nutrients. The fresh parsley adds a lovely freshness, and you can serve it with a side of quinoa or brown rice for a filling meal.
Wednesday: Lentil Soup
This recipe is a staple for a reason – it’s comforting, nutritious, and can be made in bulk.
Ingredients:
- 1 cup dried green or brown lentils, rinsed and drained
- 4 cups vegetable broth
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 can diced tomatoes
- 1 teaspoon dried thyme
Step-by-Step Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little olive oil until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme to the pot.
3. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
Why You’ll Love It:
You’ll adore this recipe because it’s a simple dinner menu that’s perfect for a busy mom meal plan. The dried thyme adds a lovely depth of flavor, and you can serve it with a side of crusty bread for a cozy night in.
Thursday: Grilled Chicken Shawarma
This recipe rocks because it’s a quick and easy way to get your shawarma fix without sacrificing flavor.
Ingredients:
- 1 lb boneless, skinless chicken breast
- 1/4 cup olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon paprika
- Salt and pepper, to taste
- 4 whole wheat pita bread
- Tzatziki sauce, tomato, onion, and cucumber (for topping)
Step-by-Step Instructions:
1. Preheat the grill to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, lemon juice, and paprika.
3. Add the chicken to the marinade and mix well.
4. Grill the chicken for 5-7 minutes per side or until cooked through.
5. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the shawarma with the chicken, tzatziki sauce, tomato, onion, and cucumber.
Why You’ll Love It:
This recipe is a winner because it’s an easy and delicious way to get your Mediterranean fix. You can customize the toppings to your heart’s content, and it’s perfect for a quick and easy dinner.
Friday: Spinach and Feta Stuffed Chicken Breast
This recipe is a show-stopper because it’s an impressive way to cook chicken without sacrificing flavor.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 package frozen spinach, thawed and drained
- 1/2 cup crumbled feta cheese
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper, to taste
Step-by-Step Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, garlic, and olive oil.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach and feta mixture.
5. Season with salt and pepper to taste.
6. Bake the chicken for 25-30 minutes or until cooked through.
Why You’ll Love It:
This recipe is a winner because it’s an easy and impressive way to cook chicken. The feta cheese adds a lovely tanginess, and you can serve it with a side of roasted veggies for a well-rounded meal.
Saturday: Roasted Veggie Quinoa Bowl
This recipe rocks because it’s a quick and easy way to get your daily dose of vitamins and nutrients.
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups water
- 2 tablespoons olive oil
- 1 large sweet potato, peeled and cubed
- 1 large zucchini, sliced
- 1 large red bell pepper, sliced
- Salt and pepper, to taste
Step-by-Step Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a medium saucepan, bring the quinoa and water to a boil.
3. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender.
4. Toss the sweet potato, zucchini, and bell pepper with olive oil, salt, and pepper on a baking sheet.
5. Roast in the oven for 20-25 minutes or until tender.
6. Assemble the quinoa bowls with the roasted veggies and a drizzle of olive oil.
Why You’ll Love It:
This recipe is a winner because it’s a quick and easy way to get your daily dose of vitamins and nutrients. You can customize the toppings to your heart’s content, and it’s perfect for a busy mom meal plan.
Sunday: Chicken and Veggie Kabobs
This recipe is a show-stopper because it’s an impressive way to cook a simple dinner menu that’s packed with flavor.
Ingredients:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 large onion, cut into bite-sized pieces
- 1 large bell pepper, cut into bite-sized pieces
- 1 large zucchini, cut into bite-sized pieces
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper, to taste
Step-by-Step Instructions:
1. Preheat the grill to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, salt, and pepper.
3. Add the chicken, onion, bell pepper, and zucchini to the marinade and mix well.
4. Thread the chicken and veggies onto skewers.
5. Grill the kabobs for 10-12 minutes or until the chicken is cooked through.
Why You’ll Love It:
This recipe is a winner because it’s an easy and delicious way to cook a simple dinner menu. You can serve it with a side of quinoa or brown rice for a well-rounded meal, and it’s perfect for a quick and easy dinner.
In conclusion, this Mediterranean Diet 7 Day Meal Plan is a game-changer for anyone looking for fast healthy meals that are packed with flavor and nutrients. With these simple dinner menu ideas, you’ll be cooking like a pro in no time, and you’ll love the quick and easy way to get your daily dose of vitamins and nutrients. So, go ahead, indulge in these delicious recipes, and enjoy the Mediterranean way of eating – your taste buds and body will thank you!
