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A print-friendly template to assist you with future meal prep planning. BONUS Recipes – Two recipes that will . make a great addition to any meal prep. What's in this guide
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These recipes became the cookbook “Foods of Crete: Traditional Recipes from the Healthiest People in the World”, which I co-wrote with Koula. The recipes in the 7-day meal plan below are mostly Koula’s from the cookbook.
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BREAKFAST: MEDITERRANEAN SAVORY BREAKFAST BOWLS These Mediterranean breakfast bowls with eggs, hummus, and veggies are delicious and filling. They provide the perfect fuel to start your day! Use th...LUNCH: FARRO SALAD WITH ARUGULA AND WALNUTS This simple salad makes good use of a satisfying ancient grain combined with arugula, fresh veggies, walnuts and feta. Get the farro salad recipe. Tips:...BREAKFAST: GREEK YOGURT WITH HOMEMADE GRANOLA Perfectly crunchy, chewy nutritious homemade granola with olive oil, tahini, walnuts and dried fruit. This easy granola recipe with a Mediterranean twi...LUNCH: GREEK SALMON SALAD (USING LEFTOVER SALMON FROM MONDAY) Greek Salmon Salad is the perfect way to use up any leftover salmon! Paired with crunchy veggies and a bright vinaigrette, this is a ta...DINNER: RIBOLLITA (TUSCAN WHITE BEAN SOUP) Ribollita is a hearty, satisfying Tuscan soup. You’ll love the rich Italian flavors from some herbs and a little parmesan cheese magic! Be sure to have so...BREAKFAST: MEDITERRANEAN-STYLE HUMMUS BREAKFAST TOAST A savory breakfast toast is the perfect way to start the day! Loaded with hummus, veggies and other Mediterranean favorites, it is a healthy, n...LUNCH: RIBOLLITA LEFTOVERS Tips:To reheat and serve ribollita leftovers, bring the soup to a boil on the stove. While the soup is reboiling, toast the bread in the oven with a bit of extra virgin o...DINNER: BAKED LEMON CHICKEN + TOASTED ORZO + A BIG GREEK SALAD Baked lemon chicken is loaded with Mediterranean flavors including lemon, garlic, oregano, and extra virgin olive oil. Pair it with qu...BREAKFAST: ZA’ATAR EGGS WITH WHOLE WHEAT BREAD Kick fried eggs up a notch by adding a generous sprinkle of za’atar, the quintessential Middle Eastern blend of wild thyme, toasted sesame seeds, and...LUNCH: LEFTOVERS This is a great opportunity to look for and use up any leftovers from previous days that you may have forgotten about. All the meals from Monday to Wednesday will still be fine to...DINNER: GRILLED SCALLOPS WITH MEDITERRANEAN TOMATO SALSA + SMALL SIDE OF LEMON RICE Restaurant-quality grilled scallops are tender, buttery, and packed with flavor. The best part? They take just 5...BREAKFAST: GREEK YOGURT WITH FRESH FRUIT AND A DRIZZLE OF MY FAVORITE HONEY A quick and easy breakfast! Greek yogurt makes this breakfast filling, while fresh fruit adds flavor! I like to use both...LUNCH: EASY MEDITERRANEAN TUNA SALAD SANDWICHES After a long week, these easy-as-can-be tuna salad sandwiches are just the kind of no-fuss lunch you need! This light, healthy tuna salad is prepared...DINNER: EGGPLANT ROLLATINI + LENTIL SALAD + SOME CRUSTY BREAD This meatless dinner is packed with flavor, vegetables, and nutritious goodness! Vegetarian eggplant rollatini uses a delicious part-sk...BRUNCH: VEGETABLE FRITTATA + SMALL SIDE OF SMASHED POTATOES This simple vegetable frittata is perfectly balanced with the flavors of earthy roasted vegetables, rich extra virgin olive oil, and shar...DINNER: GARLIC MUSHROOM PASTA + SHIRAZI SALAD This is hands-down the best rich and velvety mushroom pasta recipe without cream. Loads of mushrooms, garlic, shallots, and a little parmesan! The luxu...BRUNCH: MEZZE PLATTER + PITA BREAD Mezze takes the party platter to a whole new level of delicious. And it’s not hard to put together the perfect Mediterranean mezze brunch platter with dips like h...DINNER: SPATCHCOCK CHICKEN + ITALIAN ROASTED VEGETABLES This spatchcock chicken (butterflied chicken) recipe yields the most juicy, succulent chicken with perfectly crispy skin. Served with delicio...A new diet can seem daunting, but plant-based recipes rock. This complete guide sets you up for the free 7-Day Healthy Plant-Based Meal Plan and naturally includes a shopping list for all the awesome vegan meals that are included.
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Meal Plan. Breakfast. Lunch. Dinner. Snack. Prep steps and tips for this week. Here’s your checklist to help you prepare for the week: Swap meals to suit your preferences. If you don’t like a particular meal, go to your Meal Plan and click the “Swap” button to select a different recipe. Shop for all the ingredients.
Jan 7, 2019 · We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.
We’ve designed it based on member feedback, and the goal is to make losing weight as easy as possible. Rather than lots of different recipes that require more time and preparation, here we’ve selected our easiest, assembly-style meals that use just a few shortcut ingredients and simple flavors.
