The Mediterranean Diet: A Full Day of Recipes

January 30, 2024
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Ready to give the Mediterranean diet a try? Here’s a day’s worth of simple recipes to get started.

breakfast

Spinach and Egg Scramble with Raspberries

Prep Time: 10 minutes • Servings: 1


Spinach and Egg Scramble with Raspberries

Image and recipe courtesy EatingWell

Ingredients

  • 1 teaspoon olive oil
  • 1 ½ cups baby spinach (1 1/2 ounces)
  • 2 large eggs, lightly beaten
  • Pinch of kosher salt
  • Pinch of ground pepper
  • 1 slice whole-grain bread, toasted
  • ½ cup fresh raspberries

Directions

  1. Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate.
  2. Wipe the pan clean, place over medium heat and add eggs.
  3. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes.
  4. Stir in the spinach, salt and pepper.
  5. Serve the scramble with toast and raspberries.

lunch

Mediterranean Rollup

Prep Time: 5 minutes • Servings: 2


mediterranean rollup

Image and recipe courtesy American Diabetes Association

Ingredients

  • 10-inch lavash flat bread or flour tortilla
  • ¼ cup ready-made hummus
  • 1/4 cup ready-made tabouli (both hummus and tabouli can be found in your grocery deli section)
  • 10 romaine lettuce leaves (whole or chopped)
  • 2 large tomatoes (chopped)
  • 10 red-tipped lettuce leaves or purple kale (optional)

Directions

  1. Lay out lavash flat bread or flour tortilla on a flat surface.
  2. Pile hummus and tabouli in a long row, side by side on lavash or tortilla.
  3. Add romaine lettuce generously and tomatoes as desired.
  4. Starting from the edge of a long side, roll it up. Cut in half.
  5. If eating later, wrap in plastic wrap.

dinner

One-Pot Shrimp with Tomatoes and Feta

Total Time: 25 minutes • Servings: 4


One-Pot Shrimp with Tomatoes and Feta

Image and recipe courtesy EatingWell

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 cup halved and sliced onion
  • 2 large cloves garlic, minced
  • ¾ teaspoon dried oregano
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 (14 ounce) can petite-diced tomatoes
  • ¼ cup dry white wine (or substitute a large splash of lemon juice)
  • 1 pound raw shrimp (21-25 count), peeled and deveined
  • ⅓ cup crumbled feta cheese
  • 2 tablespoons chopped fresh basil

Directions

  1. Heat oil in a large skillet over medium heat.
  2. Add onion and cook, stirring, until starting to soften, about 2 minutes.
  3. Add garlic, oregano, crushed red pepper, salt and pepper; cook, stirring, for 1 minute.
  4. Stir in tomatoes and wine; bring to a simmer and cook, stirring, until slightly reduced, about 3 minutes.
  5. Add shrimp and cook, stirring, until just cooked through, 3 to 4 minutes.
  6. Remove from heat and sprinkle with feta and basil.

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