2-Week Mediterranean Meal Plan for a Healthier You


Refrigerate frozen salmon the night before. Easy recipe, so little may be done ahead. (The caper butter might be, but you must remelt it.) Prepare the quinoa ahead of time and refrigerate it.

Week 1

Couscous Bowls 

Make the tahini sauce and chickpeas ahead and refrigerate until serving. You can make couscous ahead, but it cooks quickly on the day. 

Vegan Fettuccine Alfredo 

Before you serve, make the sauce ahead of time and put it in the fridge. For a quick and easy meal, heat it up again and serve it with plain pasta. Do the salad while the pasta is coming to a boil.

Shrimp & Couscous 

This one moves very quickly. Put the shrimp in the fridge the night before if you're using frozen shrimp. It will go even faster if you have rice or quinoa left over from the other meals.

Sheet Pan Dinner 

Pre-chopped vegetables can be baked the day of serving. You can also roast them beforehand and reheat in a 350 degree oven for 10–15 minutes. You can also cook rice or quinoa ahead and reheat before serving.

Week 2

Lentil Sloppy Joes 

Cook the lentils ahead and make the sauce the day of. Better still, create the filling ahead of time—it tastes better. If serving pickled onions, make them ahead.

Nicoise Salad 

This French salad contains many ingredients, but they may all be made beforehand! Put the hard-boiled eggs, beans, potatoes, and lemon vinaigrette in the fridge until serving.

See Also

2-Week Mediterranean Diet Challenge: Transform Your Body Fast