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Mediterranean Diet

Go Mediterranean for 1 Week

Transport yourself to the Mediterranean with this healthy and flavorful meal plan. Not only is the Mediterranean diet delicious, but it is also known to help reduce depression, support heart health and may even help fend off cancer.

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The Recipes

Green Banana Mint Smoothie

Green banana mint smoothie

Mint has many health benefits, including promoting digestion and soothing stomach aches, and it adds a refreshing touch to this protein- packed smoothie that will leave you feeling energized. Get the recipe.

Grain-Free Chicken & Vegetable Quiche

Mediterranean Chicken and Vegetable Quiche

A simple press-in crust of egg, coconut oil and coconut flour forms the base for this grain-free twist on a quiche. Feta cheese and fresh mint and dill make this dish a flavorful addition to a Mediterranean eating plan. Get the recipe.

Shrimp & Farro Pilaf

Mediterranean Shrimp and Farro Pilaf recipe

Always choose your carbohydrates carefully to keep your energy levels steady. Here, we’ve chosen whole-grain farro as the base of our scrumptious pilaf – it contains fiber as well as iron, a mineral that’s essential for your body to make hemoglobin, which delivers oxygen to your body’s cells. Get the recipe.

Strawberry Basil Mascarpone Mousse

Less tangy than cream cheese, mascarpone is a velvety Italian cheese is made from heavy cream, which gives it a buttery and slightly sweet taste that’s perfect for desserts. Get the recipe.

Gluten-Free, Dairy-Free Banana Pancakes

Gluten-Free Dairy-Free Banana Pancakes

Almond and coconut flours give these gluten-free pancakes a boost of fiber and protein to keep you well-fueled through the morning. Get the recipe.

Spinach Feta Pie with Sweet Potato Crust

Spinach-Feta Pie with Sweet Potato Crust recipe

With the Greek flavors of feta, spinach and dill, this low-carb take on a pie is reminiscent of spanakopita. We used sweet potatoes instead of a typical pie crust for a boost of fiber and antioxidants. Get the recipe.

Mediterranean Farro Salad with Lemon Thyme Dressing

Mediterannean Farro Salad with Lemon Thyme Dressing recipe

Chewy farro provides toothsome texture to this meatless salad topped with feta, olives and roasted grapes. Get the recipe.

Meal Plan

Breakfast Lunch Dinner
Monday 2 servings Green Banana Mint Smoothie (save leftovers) 1 serving Grain-Free Chicken & Vegetable Quiche (save leftovers) 1 serving Shrimp & Farro Pilaf (save leftovers); 1 serving Strawberry Basil Mascarpone Mousse (save leftovers)
Tuesday 1 serving Gluten-Free, Dairy-Free Banana Pancakes (save leftovers) 1 serving Shrimp & Farro Pilaf (leftovers) 1 serving Grain-Free Chicken & Vegetable Quiche (leftovers); 1 serving Strawberry Basil Mascarpone Mousse (leftovers)
Wednesday 1 serving Gluten-Free, Dairy-Free Banana Pancakes (leftovers) 2 servings Spinach Feta Pie (save leftovers) 1 serving Shrimp & Farro Pilaf (leftovers)
Thursday 1 serving Grain-Free Chicken & Vegetable Quiche (leftovers) 1 serving Shrimp & Farro Pilaf (leftovers) 1 serving Mediterranean Farro Salad (save leftovers); 1 serving Strawberry Basil Mascarpone Mousse (leftovers)
Friday 1 serving Gluten-Free, Dairy-Free Banana Pancakes (leftovers) 1 serving Mediterranean Farro Salad (leftovers) 2 servings Spinach Feta Pie (leftovers); 1 serving Strawberry Mascarpone Mousse (leftovers)
Saturday 1 serving Gluten-Free, Dairy-Free Banana Pancakes (leftovers) 1 serving Mediterranean Farro Salad (leftovers) 2 servings Grain-Free Chicken & Vegetable Quiche (leftovers)
Sunday 2 servings Green Banana Mint Smoothie (leftovers) 1 serving Grain-Free Chicken & Vegetable Quiche (leftovers) 1 serving Mediterranean Farro Salad (leftovers); 1 serving Strawberry Basil Mascarpone Mousse (leftovers)

Download the Shopping List and Meal Plan here.