Mediterranean Diet Meal Planning and Prep Tips

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Mediterranean Diet Meal Planning and Prep Tips I follow the principles of the Mediterranean Diet to create healthy, simple, & tasty meals for my family. My food is tasty, healthy, and interesting!

Read on my blog about how this diet changed my life at www.MYMDMP.com, along with informative articles & weekly Mediterranean inspired meal plans. I have struggled with my weight for most of my adult life and in December of 2022, I made the decision to change my focus from "Living to eat" to "Eating to live". I fully committed to the Mediterranean Diet and now, only 16 months later, the results are drastic and exciting:
- I have lost 60 pounds
- I was weaned off one medicine by my doctor, three to go!
- My A1C went from 7.0 to 5.7
- I am down 4 dress sizes
- My family and friends have always enjoyed my cooking, but now they love it even more.

Tonight's dinner is a bowl of Mediterranean-inspired chicken and veggies soup that tastes like a spicy and healthy mines...
19/10/2026

Tonight's dinner is a bowl of Mediterranean-inspired chicken and veggies soup that tastes like a spicy and healthy minestrone. 🍋🥣

I started with a chopped sweet onion sautéed in olive oil; removed the onions then browned ground chicken in the same pot without washing it out first, so the flavor builds as you go.

While that cooked, I boiled sliced fresh carrots until just tender.

Then I put it all together in the same pot: the onions and cooked ground chicken, the carrots, a box of chicken broth, and a bag of frozen veggies (broccoli, carrots, cauliflower, lima beans, plus corn and spinach). I added a can of fire-roasted tomatoes and a can of garbanzo beans, drained. Really any veggies work here!!

For seasoning, I used about a teaspoon each of oregano and garlic powder, a tablespoon of sweet paprika, salt and pepper to taste, and about two tablespoons of fresh lemon juice. The lemon brightens everything up.

I planned to use orzo then remembered some leftover pasta I'd frozen from a meal last week, and I didn't want it to go to waste, so it went into the pot too.

Then I let it all simmer for about 25 minutes.

Served it with a few dashes of Franks hot sauce for a little heat, and a slice of baked sourdough on the side for dunking.

It's hearty, healthy, and so colorful.

We are leaving for vacation in three days, so I wanted three quick meals that are healthy and homey…these three meals ar...
19/10/2026

We are leaving for vacation in three days, so I wanted three quick meals that are healthy and homey…these three meals are perfect!

(As a pollo-pescatarian, our meals are all fowl, fin, or veggie-based.)

🥢 Takeout-night vibes, made at home! 🥢Seared scallops in olive oil, cooked in a cast iron skillet with a light dusting o...
19/10/2026

🥢 Takeout-night vibes, made at home! 🥢

Seared scallops in olive oil, cooked in a cast iron skillet with a light dusting of whole wheat flour for an extra-crisp golden edge. Paired with riced cauliflower fried rice (thawed from frozen and crisped up in a little olive oil) and a small portion of sesame noodles from Momofku.

We wanted that satisfying Chinese restaurant feel, but with vegetables and lean protein as the stars. It fits right in with the Mediterranean way of eating, and a little taste of the noodles goes a long way. Simple, flavorful, and every bite delivers!

Who else is craving a cozy dinner like this?

Here are a three dinners from this week’s menu that I presented here at the beginning of the week!!I don’t have professi...
15/10/2026

Here are a three dinners from this week’s menu that I presented here at the beginning of the week!!

I don’t have professional pictures, I just take pictures with my cell phone of real meals that we cook at home in my kitchen! But I will always provide recipes for you!

1) Greek chicken burgers
2) Baked pasta, made with whole wheat pasta, Raos marinara, which has the lowest sugar of the off the shelf sauces, and baked with fresh mozzarella on top.
3) Salmon, rice and broccoli

The Greek chicken burgers was a Ree Drummond recipe (Pioneer Woman) and it was absolutely delicious! I served them on whole wheat buns and we really loved the cooked onions on these! We made exactly 1/2 of this recipe size, just used 1/2 of the ingredients that were called for and it three burgers, but I could have made them thinner and stretched it to four.
https://www.thepioneerwoman.com/food-cooking/recipes/a42792772/chicken-spinach-burgers-recipe/

The baked spaghetti was very simple, just ground turkey, Raos Marinara, whole wheat pasta that was boiled before everything was mixed together and topped with fresh mozzarella and baked in the oven for about 15 minutes. To better align with the Mediterranean way of eating, I should have added some more vegetables into this… which would’ve been delicious! Notice, there is no bread on my plate. Bread is for a special occasion, not to be eaten every night with a meal like we used to do!

The salmon (from Wild Alaskan Company) was just topped with lemon juice, salt and pepper. Sometimes I don’t want any spice, just pure tasting food and this was one of those nights. To make this meal better align with Mediterranean way of eating, I should have had brown rice instead of white rice, but my husband doesn’t like brown rice.

However, the protein source (salmon) is the right size for an adult portion and the large portion of broccoli, is totally aligned with the Mediterranean way of eating. If you learn to eat your vegetables with just a little salt and pepper and get rid of butter, you can remove a lot of empty calories and it tastes just as good. However, it will be a change for you at first but you will get used to it.

I now prefer naked veggies, and when there is butter on them that is all I can taste!

As a pollo- pescatarian, it’s important to keep a menu exciting because I’m not using as many proteins. I was forced to ...
12/10/2026

As a pollo- pescatarian, it’s important to keep a menu exciting because I’m not using as many proteins. I was forced to give up red meat last year, but now I no longer miss it!! Here is this week’s menu:

What tastes better on a rainy day and a bowl of homemade soup and a piece of freshly made whole wheat bread? Absolutely ...
11/10/2026

What tastes better on a rainy day and a bowl of homemade soup and a piece of freshly made whole wheat bread? Absolutely nothing! (And, the house smells amazing to boot!)

30-40 minutes to make

Chicken Chowder
- 2 chicken breasts, sliced thin
- 1 large sweet onion
- 2 large garlic cloves minced
- 16 ounce box of organic chicken broth
- Potatoes
- Carrots
- Frozen peas
- Frozen corn
- Cream -  can be left out to make it lower fat and better aligned with the Mediterranean way of eating
- Salt and pepper to taste
- Sweet paprika
- Olive oil
- use any thickening agent that you would like: whole wheat flour, cornstarch, gelatin, or agar agar powder (which is what I used) for an all natural thickening agent
- serve your soup drizzled in hot sauce for an extra little spice
- I also love fresh herbs, and this would be delicious with chopped parsley on top!
- for another variation, add a half of a squeezed fresh lemon into it

Delicious!!!

Directions:
- I could have cooked the vegetables in the soup, but I wanted it done more quickly, so I boiled my vegetables (potatoes and carrots) while I prepared the meat and aromatics
- small potatoes were cleaned, sliced in half, carrots were peeled and sliced, then they were cooked in the same small pot of water until al dente (not soft, otherwise they will become mushy in your soup)
- chop and sauté onion in olive oil inside your soup pot
- before the onions become translucent, add in minced garlic cloves
- once the onions and garlic are cooked, remove the mixture from the pot
- season the chicken with sweet paprika, salt, and pepper
-  cook the chicken in the same pot that you removed the onions from, and add in a bit more olive oil
- once the chicken is cooked through, add your onion mixture back
- add box of chicken broth
- add frozen peas and corn 
- add 1 cup of cream or 1/2 and 1/2 (optional)
- then drain and add your cooked potatoes and carrots to the soup pot
- let the soup simmer on low for about 5 to 10 minutes so that the flavors meld - then it’s ready!
- serve with some hot sauce, drizzled on the top for an extra bit of heat

This soup is so delicious, you will make it time and time again!! 




Last night’s ground turkey breast sloppy joes on multigrain rolls, with baked sweet potato fries, and broccoli did not d...
08/10/2026

Last night’s ground turkey breast sloppy joes on multigrain rolls, with baked sweet potato fries, and broccoli did not disappoint!

How this meal aligns with the Mediterranean way of eating: small portion of a lean meat, whole grain bread, always having a veggie, cooked in olive oil.

How it didn’t align: cheese on that broccoli - but you gotta treat yourself every once in a while! Also, 1/2 of a baked sweet potato dressed in a little olive oil and cinnamon would have improved the health benefits over the fries.

This dinner is fast, easy, and nutritious for the triple win!

Use this recipe for sloppy joes with none to 1/4 of the sugar called for…

https://houseofnasheats.com/sloppy-joes/

I love to buy from local farmers and these beautiful products from a local apiary will perfectly support my Mediterranea...
07/10/2026

I love to buy from local farmers and these beautiful products from a local apiary will perfectly support my Mediterranean way of eating…

- the chai infused honey is a perfect complement to cup of hot herbal tea
- the bee pollen granules are perfect as a salad and greens topping. You can also eat the just off the spoon…they melt immediately in your mouth.
- the lotion just makes me happy!

I understand that some challenge the medicinal and health properties of the pollen granules but one cannot deny the vitamins and anti-inflammatory properties. 

Thank you !

I posted my menu on Monday and so far our dinners have not disappointed! Last night we had the barbecue chicken with su...
07/10/2026

I posted my menu on Monday and so far our dinners have not disappointed!

Last night we had the barbecue chicken with sugar free sauce, 1/2 of a baked potato and succotash. I like my cooked veggies naked - no butter necessary…just a bit of salt. Once you get used to eating them without butter, you begin to taste the richness of the veggies and you save yourself from unnecessary fat and calories. Also, the biggest portion on my plate is always the vegetables! These are a couple of ways in which we apply the Mediterranean principles to a traditional American meal.

Vegetarian night - Tonight’s *almost* vegan shawarma was epic! I followed the recipe below (link) but I couldn’t get my tofu to shave (even after slightly freezing it.) So, I just sliced it thinly. I also felt like I needed more veggies in this meal so I sauteed cabbage and one minced garlic clove in a little olive oil. This filled the bottom layer of our pitas. We also used traditional tzatziki instead of a vegan option. (Included pics of my cabbage and cooked tofu.)

Overall we really liked this recipe and when I make it again, I will add some feta and olives.

Here’s the link to the recipe:
https://plantyou.com/vegan-shawarma/

I plan my dinners ahead to prevent the temptation of a drive-thru at 6 p.m. This week's menu has five countries on the t...
04/10/2026

I plan my dinners ahead to prevent the temptation of a drive-thru at 6 p.m. This week's menu has five countries on the table, and every dish is cooked with olive oil, organic fresh veggies, whole grains, and brown rice. 🍽️

Note: I no longer eat red meat…I officially became a pollo-pescatarian in 2025 with no regrets!

🇺🇸 Turkey Sloppy Joes on Dave's Killer multigrain buns with sweet potato fries. Yes, it's an American diner classic, but it comes with whole grains and a lean-turkey makeover.

🇱🇧 Vegan Tofu Shawarma is a nod to the Levant, where shawarma is street food at its finest. Mine is plant-powered, with olive oil, Greek yogurt based tzatziki and warm spices.

🇮🇹 Mini Pizzas with fresh mushrooms and uncured turkey pepperoni. Italy is the heart of Mediterranean cooking!

🇫🇷 Salmon with Beurre Blanc over brown rice with broccoli. The French Riviera sits right on the Mediterranean, so I'm calling this one a coastal classic. 🐟

🇺🇸 BBQ Chicken with a sugar-free sauce, red potatoes, and succotash. It's Southern comfort with fewer sugars and more veggies. 🌽

The Mediterranean way of eating isn't about one country. It's about fresh ingredients, good olive oil, and food that loves you back. 💙

What's on your table this week? Tell me below! 👇

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