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7 Day Mediterranean Diet Menu for Busy People

Mediterranean Diet Menu for Busy People

7 Day Mediterranean Diet Menu for Busy People

Have you wanted to try the Mediterranean Diet but haven’t found the time to begin?  I get it, it’s hard to start something new, especially a new way of eating.  There can be a lot of planning, time spent prepping and then more time cooking.  You may have also heard that the Mediterranean Diet is the number one best ranked diet it the world, that it is super delicious and darn it, you really want to try it.  This is why I have created this Mediterranean Diet Menu for Busy People.

My rules for creating this Mediterranean Diet Menu for you:

  1. Under 15 minutes of prep time.
  2. Easy to find ingredients.
  3. Lunch is usually leftovers from the dinner the night before (this is how they do it in the Mediterranean (cook 1 meal, eat it twice)
  4. Either the recipe takes 30 minutes total from start to finish or it is made in a crockpot that you leave cooking for the day.
  5. The recipes are so easy and delicious that you are sold on eating the Mediterranean Diet forever.

 

Monday

Breakfast

Greek Omelet with Zucchini and Tomato

Lunch

Authentic Greek Salad

Dinner

Green Beans with Pork and Potatoes

Tuesday

Breakfast

Blueberry Muffins with Olive Oil

Lunch

Green Beans with Pork and Potatoes (from Monday)

Dinner

Bean Burgers with Garlic and Sage

Loaded Tzatziki

Wednesday

Breakfast

Sweet Greek Avocado Toast

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

Black Eyed Beans with Herbs

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

Lebanese Breakfast Bulgur Cereal with Fruit and Nuts

Lunch

Authentic Greek Salad

Dinner

Pasta with Sautéed Spinach and Garlic

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2 Responses to 7 Day Mediterranean Diet Menu for Busy People

  1. Mary D August 2, 2019 at 12:50 am #

    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!

    • Bill Bradley, R.D. August 6, 2019 at 5:31 pm #

      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.

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