Mediterranean
Recipes that follow the Mediterranean pattern: olive oil as the main fat, plenty of vegetables, legumes, fish, nuts and herbs, without red or processed meat.
Weekly menu
Total cooking time for the week: 10 h 54 min
Day 1
Lunch
Dinner
Day 2
Lunch
Dinner
Day 3
Lunch
Gluten-Free Quinoa Bowl30 min420 kcal/serving
Dinner
Day 4
Lunch
High-Protein Chicken and Bean Bowl40 min540 kcal/serving
Dinner
Day 5
Lunch
Warm Eggplant Mille-Feuille with Lemon Ricotta and Roasted Tomatoes65 min320 kcal/serving
Allergens: Gluten, Dairy
Dinner
Moon Zucchini Boats with Creamy Orzo, Sun-Dried Tomatoes and Pistachio Crust60 min435 kcal/serving
Allergens: Gluten, Dairy, Tree nuts
Day 6
Lunch
Savoy Cabbage Rolls with Lemon Quinoa, Ricotta and Smoky Pepper Sauce65 min346 kcal/serving
Allergens: Dairy
Dinner
Maple Mustard Salmon Bowl with Tender Barley, Roasted Beets, and Dill Cucumber55 min512 kcal/serving
Allergens: Gluten, Fish, Mustard
Day 7
Lunch
Roasted Peach, Ginger and Thyme Glazed Chicken with Toasted Zucchini Couscous55 min585 kcal/serving
Allergens: Gluten, Mustard
Dinner
Roasted Chicken with Green Olive, Lemon, and Thyme Crust60 min420 kcal/serving
Allergens: Gluten, Mustard, Sulfites
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How we choose the recipes
- Uses olive oil and no butter, cream or margarine.
- Includes at least two of: vegetables, legumes, fish or shellfish, nuts or seeds, whole grains, herbs.
- No beef, pork or cured meats.
- ≤ 750 kcal per serving (nutrition not "under review").
Nutrition information is approximate and does not replace advice from a health professional.