7 Day Mediterranean Diet Menu for Busy People
By Bill Bradley, R.D.
Updated September 26, 2023
A Beginner’s Guide to the Mediterranean Diet for the Time-Crunched
So you’ve heard all the rave reviews: the Mediterranean Diet, hailed by many as the world’s best diet. The tales of mouthwatering dishes, abundant in fresh vegetables, lean meats, and heart-healthy fats, have certainly not escaped your ears. And the benefits? Oh, the myriad of health benefits! From improved heart health to sharper cognition, from reduced risks of chronic diseases to better weight management. But with the hustle and bustle of modern life, how does one even begin to venture into a Mediterranean Diet menu?
The initial thought of adopting a new diet can indeed be overwhelming. There’s the intimidating grocery list that appears to span pages, the daunting prep time that seemingly eats into your already-packed schedule, and the potentially intricate cooking methods. As much as the Mediterranean Diet tempts you, these roadblocks might have you relegating the idea to the “maybe someday” corner of your mind. After all, who has the time?
Trust me, I’ve been there.
The countless times I’ve personally tried to kickstart a new way of eating, only to feel discouraged by the sheer amount of effort and time required. But here’s a revelation: the Mediterranean Diet does not have to be an intricate ballet of culinary expertise and time-consuming endeavors. In fact, with a bit of ingenuity and a dash of planning, it can seamlessly fit into even the busiest of lifestyles. It’s all about making it work for YOU.
A Mediterranean Diet Menu for those with little time to cook.
And that’s precisely why I’ve crafted this Mediterranean Diet Menu tailored for those perpetually on-the-go. Think of it as your gateway into the Mediterranean way of life, designed to be as straightforward as it is scrumptious. Here’s what you can expect from this specially curated menu:
1. Minimal Prep: Say goodbye to hours of chopping and dicing. Every recipe requires 15 minutes or less of prep time.
2. Accessible Ingredients: No more running from store to store in search of that one elusive ingredient. Every item on this list can be found in your local grocery store.
3. Efficiency is Key: Embrace the Mediterranean way – cook once, feast twice! Most lunches are repurposed dinners from the night before, ensuring your efforts stretch further.
4. Quick or Slow, You Choose: Every dish either whips up in 30 minutes flat or is a set-it-and-forget-it crockpot recipe.
5. Unforgettable Flavors: These aren’t just any recipes. They are the crème de la crème, chosen to ensure you’re not just eating healthy, but you’re genuinely enjoying every bite.
From a sumptuous Greek Omelet with Zucchini and Tomato to kickstart your Monday morning to a hearty Pasta with Sun-Dried Tomatoes, Ricotta and Pine Nuts as a grand finish to your week, this menu is packed with flavors and simplicity.
So, for all you busy bees out there, this is your invitation to dip your toes into the Mediterranean waters without feeling drowned in the process. Embark on this culinary journey, and discover how the world’s best diet can effortlessly become a part of your world. Let the feasting begin!
Monday
Breakfast
Greek Omelet with Zucchini and Tomato
Lunch
Dinner
Tuesday
Breakfast
Blueberry Muffins with Olive Oil
Lunch
Spanish Garlic Chicken (from Monday)
Dinner
Bean Burgers with Garlic and Sage
Wednesday
Breakfast
Avocado Toast with Caramelized Balsamic Onions
Lunch
Bean Burgers with Garlic and Sage (from Tuesday)
Loaded Tzatziki (from Tuesday)
Dinner
Sheet Pan Salmon with Asparagus, Lemon and Dill
Thursday
Breakfast
Hard-Boiled Eggs with Olive Oil and Toast
Lunch
Salmon Salad (Lettuce, Tomato, Cucumber, Mayo) (from Wednesday)
Dinner
Sheet Pan Baked Eggplant Parmesan
Friday
Breakfast
Yogurt Parfait with Greek Yogurt, Fruit, Nuts, Honey and Cinnamon (Ready in 5 minutes)
Lunch
Sheet Pan Baked Eggplant Parmesan (from Thursday)
Salad
Dinner
Saturday
Breakfast
Shakshuka (Eggs Poached in Spicy Tomato Sauce) (Ready in 30 minutes)
Lunch
Black Eyed Beans with Herbs (from Friday)
Dinner
Pan-fried Scallops with Hand Chopped Pesto
Sunday
Breakfast
Blueberry Overnight Oats with Greek Yogurt
Lunch
Dinner
Pasta with Zucchini, Sun-Dried Tomatoes, Ricotta and Pine Nuts
Thanks for these suggestions Bill. Can you give some information on the average daily calorie count and the nutrition breakdown on the meals – if you do not have it for each individual meal, can you give us information on the daily, average breakdown?
Thanks!
Hi Mary,
Thank you for the question. We have, in the past, kept away from nutrition breakdowns because the spirit of the Mediterranean Diet is about enjoying your meals and not paying attention to calories, etc. That being said, we are beginning to do nutrient analysis of all of our recipes. In the short term, we don’t have them, but we will in the next few months.