A Full Week's Worth of Menus for the Mediterranean Diet

Mediterranean Diet Menu #1

This menu starts with chicken tenders with balsamic-fig sauce. Boneless, skinless chicken breasts pair up with a red wine, balsamic vinegar, shallot, garlic, and fig sauce. Lutzflcat says, "The balsamic vinegar is a nice contrast to the sweet figs which add great texture, and the thyme provides just a bit of savoriness to this sweet and rich sauce." Pair it with a vibrant, herby quinoa tabbouleh; and a fresh, flavorful Mediterranean-inspired bean and tomato salad brightened up with a light, refreshing olive oil and lemon-juice dressing.

Get the recipes:

• Chicken Tenders with Balsamic-Fig Sauce
• Green Quinoa Tabbouleh
• Mediterranean Bean Salad

Mediterranean Diet Menu #2

This menu begins with Moroccan-inspired white fish, which cooks on a bed of sauteed onions, garlic, bell peppers, carrots, tomatoes, olives, and garbanzo beans. "This dish is wonderful, full of flavor and a healthy dinner," says Cindy McGary. We've paired it with a vegetarian grain salad featuring ripe tomatoes, fresh herbs, cucumbers, red onion, pearl couscous, and a bright dressing.

Get the recipes:

• Spanish Moroccan Fish
• Heirloom Tomato Salad with Pearl Couscous

Mediterranean Diet Menu #3

For the main dish, strips of skinless, boneless chicken breast combine with grape tomatoes, green onions, zucchini, and sun-dried tomato pesto. Pair it up with steamed fresh kale tossed with a lemony dressing.

Get the recipes:

• Easy Skillet Chicken Primavera
• Mediterranean Kale

Mediterranean Diet Menu #4

This Greek-inspired dinner features crispy, browned chicken and potatoes. "Best roasted chicken I have ever made," raves missmisty. Serve it with Chef John's Greek salad, which boasts a a healthy combo of crunchy cucumbers, tomatoes, olives, oregano, and feta cheese dressed with a simple vinaigrette.

Get the recipes:

• Greek Lemon Chicken and Potatoes
• My Big Fat Greek Salad

Mediterranean Diet Menu #5

"Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine," says Martin Kaplan. Serve with white rice and a green vegetable." Try it with Briam, a traditional Greek vegetable dish featuring roasted potatoes, zucchini, pureed tomatoes, red onions, and lots of olive oil; and/or a savory vegetable pilaf featuring chopped spinach, peas, garlic, onion, and tomatoes, with protein-rich millet, rosemary, and white wine.

Get the recipes:

• Flounder Mediterranean
• Briam (Greek Baked Zucchini and Potatoes)
• Vegetable Birdseed Pilaf

Mediterranean Diet Menu #6

Sicilian olive chicken is a saucy one-skillet chicken dish with tomatoes, spinach, olives, and capers. "Try Kalamata olives in place of the green Sicilians or a combination of both," says Breana Lai. Enjoy with Sicilian-style broccoli rabe. iMakeItRainInTheKitchen recommends serving it with "crusty Italian bread and some good vino. The best part is dipping the crusty bread in those juices. Buon appetito!"

Get the recipes:

• Sicilian Olive Chicken
• Sicilian-Style Broccoli Rabe

Mediterranean Diet Menu #7

"I love a classic meat sauce as much as the next half-Italian, but when I want something quick and easy for a weeknight meal, I reach for the tuna," says Chef John. "The taste and texture is really closer to a veal sauce than one made with fish." It will match up beautifully panzanella, a simple, rustic bread salad with tomatoes, crispy bread cubes, and fresh basil in a red wine vinegar and olive oil dressing.

Get the recipes:

• Chef John's Spaghetti al Tonno
• Chef John's Panzanella

More Mediterranean Diet Recipes

• Top-Rated Mediterranean Diet Recipes
• Best Quick Mediterranean Recipes for Leftover or Rotisserie Chicken
• Best Recipes for a Plant Based Diet