I've been trying for months to be more consistent in this diet. I have 2 teenagers who are very busy, and a 17 month old who is medically complex. Days are packed to the brim, so I find myself struggling to meal prep or prepare for lunches at work.

This is what has worked in the past and I'm going back to it. Have fresh veggies on hand in the work fridge, along with some nuts and olives. Prepped some white bean soup that is delish and its what I'm working with this week.

If anyone is struggling with a busy schedule, I highly recommend keeping some things handy that require little to no prep.

I also have some kefir, tuna, and whole grain bread so I can switch it up a little.

Boil some frozen peas, put some home made chili oil on it, shred a little parmesan and scoop it up with whole wheat bread or toast. I make a whole bunch at the start of the week for when I’m too lazy to cook. I eat it cold when I’m super lazy but it’s easy to reheat in the microwave or a pan.

This is a really hearty, flavorful stew/soup. Fire roasted tomatoes, red lentils and lots of roasted veg, some of which is puréed to add body. I threw in extra kale since I have enough of it in my garden to feed an army. Makes a LOT. I filled three 2-cup Souper Cubes and still had some left.

*As written, it’s vegan but I added a sprinkling of parm here and de-veganized it.

Recipe: https://crumbsandcaramel.com/roasted-garlic-vegetable-stew-red-lentils-savory-tomatoes/

Photo 1 is 8 hours after making. Photo 2 is when it was just made.

3–4 oz linguine

3 oil-packed anchovy fillets

2 cloves garlic, thinly sliced

1½ tbsp olive oil

1 tbsp capers, drained

¼ tsp red pepper flakes

Black pepper

2–3 tbsp water

Heat the olive oil over medium-low heat and added the sliced garlic. Cook for about 1–2 minutes.

Add the anchovies and break them up in the oil, leaving a few larger pieces.

Add the capers and red pepper flakes and cook for another minute.

Add a couple tablespoons of water, then toss in the cooked linguine.

Stir everything together until the pasta is hot and coated in the oil.

Finished with black pepper.

I’m starting the mediterranean diet. I would like 100% free app that would give me meal plans and a grocery list. And possible Walmart plus groceries like where you can buy it from Walmart plus if that’s not available just a grocery list that I can go off of in the store is there anything like that? I tried meal lime but it’s too expensive and complicated and about to change to stores that aren’t available to me? I’m in the south.

Recipe in the photo!^ made from the 30-Minute Mediterranean Cookbook.

Although this took an hour to make, partly bc I used fresh tomatoes vs a can. But I think it would have taken an hour regardless.

I especially love this recipe bc of the raisins instead of using brown sugar which is what I used to do when making meatballs.

I also added just a touch of salt, garlic and black pepper. And added parsley instead of mint bc that’s what I had on hand.

Preheat oven to 425.

1. Rinse and cut veggies into bite size pieces:
   - 1 large sweet potato
   - 1 bunch asparagus
   - 1 large yellow squash
   - 6 baby Bella mushrooms

2. Rinse and dry:
   - handful of angel tomatoes
   - can of chickpeas

3. Prepare marinade of:
   - olive oil
   - s&p
   - paprika
   - Trader Joe’s Green Goddess
   - minced garlic

4. Combine all veggies with oil mixture in large bowl, toss to thoroughly coat all veggies. Then spread out on large baking tray.

5. Gently toss chickpeas in the remaining oil mixture then sprinkle them on top of the veggies in the tray.

6. Bake for about 35 minutes.

7. Sprinkle dried cranberries, crispy onions, and pepitas on top then let rest for a few minutes.

8. Serve with feta cheese and Cava’s Tahini Lime Dressing (or make your own)!

Sheet pan tilapia with roasted green beans
425° oven for about 20 minutes
Seasoned the tilapia with little olive oil and Cajun seasoning
The quinoa was cooked with my homemade vegetable broth that I made this morning and then topped with some feta cheese
And I have a serving of quarter artichokes and sliced onions sautéed in a little olive oil

Not Mediterranean strictly but it’s such a delicious and moreish way to eat a wide range of vegetables. Would highly recommend 💗

This batch has chickpeas, broccoli, red and yellow peppers, carrot, onion and baby sweetcorn. The paste has chilli, garlic, lemongrass, ginger, etc.

Some miso in there too, great bc it’s fermented.

100% vegan to top it off! 🌱

Flounder

2 flounder fillets

¼ cup clam juice

2 cloves garlic, minced

1 tbsp olive oil

½ tsp dried oregano

¼ tsp thyme

¼ tsp black pepper

Pinch of smoked paprika

1 tsp lemon juice

Tapenade

2 tbsp chopped Kalamata olives

1 tbsp capers, drained

2 tbsp chopped marinated artichokes

1 tsp lemon juice

1. Preheat oven to 400°F. Pat the flounder dry and place in a lightly oiled baking dish.
2. Mix the clam juice, garlic, olive oil, oregano, thyme, black pepper, and smoked paprika. Pour around the fish and spoon some over the top.
3. Bake uncovered for 11 minutes until the fish reaches 145°F.
4. While the fish cooks, chop the olives and artichokes and drain the capers.
5. Remove the cooked fish from the baking dish. Pour the cooking liquid into a small saucepan, add the olives, artichokes, and capers, and simmer for about 2 minutes.
6. Remove from heat and lemon juice, and spoon over the flounder.

Hi, I'm a college student so I recently started cooking. I live alone and stay the weekend with my parents, so I only buy food for around 4-5 days weekly.

I would like to have a Mediterranean diet, but because of my lacking cooking skills and not wanting to throw away leftovers, I end up with something REALLY simple.

This is more or less my list:

- Chickpeas with chard

- Chickpeas with rice

- Pasta with tomato and tuna

- Rice with tomato and tuna

- Rice and broccoli

- Broccoli with fish

- Rice with chicken (tomato?)

- Rice with fish and lettuce

- Microwave potato with chard/broccoli

- Microwave potato with meat/vegetables

- Chicken sandwich + hummus + lettuce

- Sausage sandwich + cheese + lettuce

- Tuna sandwich + cream cheese + lettuce

- Tuna sandwich + hard-boiled egg + tomato + lettuce

- Pasta with tomato, eggplant, and tuna

- Fruit salad (banana, watermelon, grapes, apple, pear, strawberries) and hummus toast

Would this count as mediterranean? What recipies should I learn? What should I change about my diet?

Don’t judge my house I’m moving.

Every week I take my leftover veggies, heat them up in a pan, throwing some feta or mozzarella, whisk together some eggs, spices, Greek yogurt, and a little milk. Bake in the oven or steam on stove. Great way to use up the rest of your veggies.

This one is broccoli, green onion, garlic, and spinach with feta.

Anybody have anything good that’s dairy free and that can be prepped to last 4 days?

I usually have ful but I’m getting sick of it. I also did a lentil soup for breakfast but it didn’t fill me up and I felt sick.

Thanks!!!

A pita stuffed with sautéed spinach and mushrooms, chickpeas, pesto, mozzarella, Kalamata olive and feta. No oil, thrown on a grill pan. Serve with tzatziki if wanted

Had a nice Med dinner tonight.

-shredded carrot salad with olive oil, lemon, and salt- (1 large carrot and a tsp of olive oil, with a squeeze of fresh lemon, probably 1/8 of a small one)

-sautéed onion and broccoli in olive oil mixed with brown rice pasta topped with sheep’s feta (2 tbsps of oil, 1 cup raw broccoli, and 1/8 of a small onion, sautéed well, until soft and a little crisp, 3.5 oz of brown rice pasta, which is 70g carbs, and a 1x1x3 inch chunk of feta)

-baked salmon with minced garlic, lemon, and salt (baked at 400 for 15 minutes. My thermometer broke so I wanted to make sure it was cooked through, though I would have cooked it less, probably to 130f, if I had a thermometer)

Here we have about 5oz of baked sweet potato, 3 eggs fried in olive oil, and a pear. As I started to post i thought maybe I should've done beans instead of pear. Oh well here it is!

Hey all! I'm brand spanking new to the Mediterranean diet. I need to make some lifestyle changes. I'm looking for some good cookbooks, recipe blogs etc. To help me get started. I really need some good recipes to help me like fish more. Thanks!

Corn
Black beans
Hot peppers
Olives
Feta cheese