This 14-day meal plan is perfect for kickstarting your journey with the Mediterranean diet. It features high-protein recipes for breakfast, lunch, dinner, and a snack every day. Full recipes are included below the daily schedule.

Day 1

• Breakfast: Mediterranean Breakfast Salad
• Lunch: Chicken and Artichoke Salad
• Dinner: Chicken and Chickpea Skillet
• Snack: Tuna and Avocado Boat

Day 2

• Breakfast: Baked Oatmeal with Walnuts and Figs
• Lunch: Turkey and Hummus Wrap
• Dinner: Quinoa and Black Bean Stuffed Peppers
• Snack: Roasted Red Pepper and Walnut Dip (Muhammara)

Day 3

• Breakfast: Baked Oatmeal with Walnuts and Figs
• Lunch: Spinach and Ricotta Stuffed Shells (Lunch Portion)
• Dinner: Chickpea and Eggplant Tagine
• Snack: Greek Yogurt Tzatziki with Bell Pepper Strips

Day 4

• Breakfast: Zucchini and Feta Fritters
• Lunch: Quinoa and Black Bean Salad
• Dinner: Baked Salmon with Dill and Capers
• Snack: Spiced Almonds

Day 5

• Breakfast: Chia Seed Pudding with Pomegranate
• Lunch: Caprese Chicken Salad
• Dinner: Seared Tuna Steaks with Lemon and Caper Sauce
• Snack: Mediterranean Deviled Eggs

Day 6

• Breakfast: Zucchini and Feta Fritters
• Lunch: Cottage Cheese and Tomato Salad
• Dinner: Grilled Swordfish with Salsa Verde
• Snack: Ricotta and Fig Toast

Day 7

• Breakfast: Ricotta and Fig Toast
• Lunch: Chicken and Hummus Power Bowl
• Dinner: Chickpea and Eggplant Tagine
• Snack: Mini Frittata Muffins

Day 8

• Breakfast: Quinoa Breakfast Bowl
• Lunch: Chicken and Artichoke Salad
• Dinner: Mediterranean Beef and Vegetable Stir-Fry
• Snack: Cottage Cheese and Pineapple

Day 9

• Breakfast: Feta and Spinach Stuffed Chicken Breast (Breakfast Prep)
• Lunch: Caprese Chicken Salad
• Dinner: Mediterranean Beef and Vegetable Stir-Fry
• Snack: Cottage Cheese and Cherry Tomatoes

Day 10

• Breakfast: Zucchini and Feta Fritters
• Lunch: Greek Salad with Grilled Chicken
• Dinner: Chicken Souvlaki
• Snack: Lentil Dip with Pita Wedges

Day 11

• Breakfast: Zucchini and Feta Fritters
• Lunch: Caprese Chicken Salad
• Dinner: Baked Chicken Thighs with Olives and Lemon
• Snack: Feta and Watermelon Skewers

Day 12

• Breakfast: Ricotta and Fig Toast
• Lunch: Chickpea and Spinach Stew
• Dinner: Scallops with Lemon-Caper Butter
• Snack: Apple and Cheddar Slices

Day 13

• Breakfast: White Bean and Spinach Breakfast Wrap
• Lunch: Tuna and White Bean Salad
• Dinner: White Bean and Sausage Skillet
• Snack: Sardines on Whole-Grain Crackers

Day 14

• Breakfast: Baked Oatmeal with Walnuts and Figs
• Lunch: Spinach and Ricotta Stuffed Shells (Lunch Portion)
• Dinner: Lemon Herb Grilled Chicken
• Snack: Pistachios and Dried Apricots

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Full Recipes for the 14-Day Plan

Breakfasts

Mediterranean Breakfast Salad

Salad for breakfast is a refreshing and nutritious choice.

Ingredients:

• 2 cups mixed greens (spinach, arugula)
• 1/2 cup cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chickpeas, rinsed and drained
• 1 hard-boiled egg, quartered
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, toss the mixed greens, cucumber, tomatoes, and chickpeas.
2. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss again.
3. Top with the quartered hard-boiled egg.
4. Serve fresh.

Baked Oatmeal with Walnuts and Figs

A warm, comforting, and protein-rich bake.

Ingredients:

• 2 cups rolled oats
• 1/4 cup chopped walnuts
• 1/2 cup dried figs, chopped
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 2 cups milk (dairy or plant-based)
• 2 large eggs
• 2 tablespoons maple syrup

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a baking dish.
2. In a large bowl, mix the oats, walnuts, figs, baking powder, and cinnamon.
3. In a separate bowl, whisk the milk, eggs, and maple syrup.
4. Pour the wet ingredients over the dry ingredients and stir to combine.
5. Pour the mixture into the prepared baking dish.
6. Bake for 35-40 minutes until the top is golden and the oatmeal is set.
7. Let cool slightly before serving.

White Bean and Spinach Breakfast Wrap

A hearty, plant-based breakfast wrap.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup cannellini beans, mashed slightly
• 1 cup fresh spinach
• 1/4 cup diced roasted red peppers
• 1 teaspoon olive oil
• Pinch of garlic powder

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the spinach and cook until wilted (about 1-2 minutes).
2. Spread the mashed cannellini beans evenly over the center of the tortilla.
3. Top with the wilted spinach and roasted red peppers.
4. Sprinkle with garlic powder.
5. Roll up the tortilla tightly, tucking in the ends.
6. Serve immediately or lightly toast the wrap in a dry skillet for 1-2 minutes per side.

Feta and Spinach Stuffed Chicken Breast (Breakfast Prep)

While typically a dinner item, sliced stuffed chicken breast is a fantastic high-protein breakfast addition.

Ingredients:

• 1 boneless, skinless chicken breast
• 1/4 cup fresh spinach, chopped
• 2 tablespoons crumbled feta cheese
• 1 teaspoon olive oil
• Salt, pepper, and oregano to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut a pocket into the side of the chicken breast.
3. Stuff the pocket with the chopped spinach and feta cheese. Secure with toothpicks if necessary.
4. Rub the outside of the chicken with olive oil, salt, pepper, and oregano.
5. Place in a baking dish and bake for 25-30 minutes until the chicken is cooked through (internal temperature of 165°F).
6. Let cool, slice, and serve cold or warmed up for breakfast.

Ricotta and Fig Toast

A sweet and savory combination rich in protein.

Ingredients:

• 2 slices whole-grain bread, toasted
• 1/2 cup part-skim ricotta cheese
• 2 fresh figs, sliced
• 1 teaspoon honey
• 1 tablespoon chopped pistachios

Instructions:

1. Spread the ricotta cheese evenly over the toasted bread.
2. Arrange the sliced figs on top of the ricotta.
3. Drizzle with honey and sprinkle with chopped pistachios.
4. Serve immediately.

Zucchini and Feta Fritters

Savory fritters packed with protein and veggies.

Ingredients:

• 2 cups grated zucchini (squeezed dry)
• 2 large eggs, lightly beaten
• 1/2 cup crumbled feta cheese
• 1/4 cup whole wheat flour
• 2 tablespoons fresh dill, chopped
• 1 tablespoon olive oil

Instructions:

1. In a large bowl, combine the grated zucchini, eggs, feta cheese, flour, and dill. Mix well.
2. Heat the olive oil in a large skillet over medium heat.
3. Drop spoonfuls of the batter into the skillet, flattening them slightly with a spatula.
4. Cook for 3-4 minutes per side until golden brown and crispy.
5. Transfer to a paper towel-lined plate to drain excess oil.
6. Serve warm, optionally with a dollop of Greek yogurt.

Chia Seed Pudding with Pomegranate

Chia seeds provide protein and fiber.

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• 1/4 cup pomegranate seeds

Instructions:

1. In a jar or bowl, whisk together the chia seeds, almond milk, maple syrup, and vanilla extract.
2. Let sit for 5 minutes, then whisk again to prevent clumping.
3. Cover and refrigerate overnight (or for at least 2 hours).
4. Before serving, top with pomegranate seeds.

Quinoa Breakfast Bowl

Quinoa is a complete protein, making it perfect for a morning boost.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• 1/4 cup sliced almonds
• 1/2 cup sliced peaches or apricots
• 1 teaspoon honey

Instructions:

1. In a small saucepan, warm the cooked quinoa and almond milk over low heat.
2. Stir in the chia seeds and let sit for 2 minutes to thicken slightly.
3. Transfer to a bowl and top with sliced almonds and peaches.
4. Drizzle with honey and serve warm.

Lunches

Greek Salad with Grilled Chicken

A classic Mediterranean lunch.

Ingredients:

• 1 cup cooked chicken breast, sliced
• 2 cups chopped romaine lettuce
• 1/2 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons Greek vinaigrette

Instructions:

1. In a large bowl, combine the romaine lettuce, cucumber, tomatoes, red onion, and feta cheese.
2. Top with the sliced grilled chicken.
3. Drizzle with Greek vinaigrette and toss to combine.
4. Serve immediately.

Chicken and Artichoke Salad

A flavorful and protein-rich combination.

Ingredients:

• 1 cup cooked chicken breast, shredded
• 1/2 cup marinated artichoke hearts, chopped
• 1/4 cup roasted red peppers, sliced
• 2 cups arugula
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar

Instructions:

1. In a large bowl, combine the arugula, chicken, artichoke hearts, and roasted red peppers.
2. Drizzle with olive oil and balsamic vinegar.
3. Toss gently to combine and serve.

Quinoa and Black Bean Salad

A protein-packed, fiber-rich salad.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn kernels
• 1/4 cup diced red bell pepper
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1 tablespoon fresh cilantro, chopped

Instructions:

1. In a bowl, combine the quinoa, black beans, corn, and red bell pepper.
2. Drizzle with olive oil and lime juice.
3. Sprinkle with fresh cilantro and toss to combine.
4. Serve chilled or at room temperature.

Turkey and Hummus Wrap

A portable and satisfying lunch.

Ingredients:

• 1 whole-wheat tortilla
• 2 tablespoons hummus
• 4 slices roasted turkey breast
• 1/2 cup fresh spinach
• 1/4 cup roasted red peppers, sliced

Instructions:

1. Lay the tortilla flat and spread the hummus evenly over the center.
2. Layer the turkey slices, spinach, and roasted red peppers on top of the hummus.
3. Roll the tortilla tightly, tucking in the sides as you go.
4. Cut in half and serve.

Chicken and Hummus Power Bowl

A nutrient-dense, high-protein bowl.

Ingredients:

• 1 cup cooked chicken breast, sliced
• 1/2 cup cooked brown rice
• 1/4 cup hummus
• 1/2 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil

Instructions:

1. Arrange the brown rice in the bottom of a bowl.
2. Top with the sliced chicken, cucumber, and cherry tomatoes.
3. Add a scoop of hummus.
4. Drizzle with olive oil and serve.

Chickpea and Spinach Stew

A warm, comforting lunch option.

Ingredients:

• 1 tablespoon olive oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14 oz) diced tomatoes
• 2 cups fresh spinach
• 1 teaspoon cumin
• 1/2 teaspoon paprika

Instructions:

1. Heat the olive oil in a pot over medium heat. Add the onion and sauté until soft (about 5 minutes).
2. Add the garlic, cumin, and paprika, cooking for 1 minute until fragrant.
3. Stir in the chickpeas and diced tomatoes. Simmer for 10 minutes.
4. Stir in the spinach and cook until wilted (about 2 minutes).
5. Serve hot, optionally with a slice of whole-grain bread.

Tuna and White Bean Salad

A quick, no-cook lunch rich in protein and fiber.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1 cup cannellini beans, rinsed and drained
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, flake the tuna with a fork.
2. Add the cannellini beans, red onion, and parsley.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper, and toss gently to combine.
5. Serve over a bed of greens or with whole-grain crackers.

Caprese Chicken Salad

A protein-heavy take on the classic Italian salad.

Ingredients:

• 1 cup cooked chicken breast, diced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls (bocconcini), halved
• 1/4 cup fresh basil leaves, torn
• 1 tablespoon olive oil
• 1 tablespoon balsamic glaze

Instructions:

1. In a bowl, combine the chicken, tomatoes, mozzarella, and basil.
2. Drizzle with olive oil and balsamic glaze.
3. Toss gently and serve.

Spinach and Ricotta Stuffed Shells (Lunch Portion)

A comforting, protein-rich pasta dish.

Ingredients:

• 4 jumbo pasta shells, cooked
• 1/2 cup part-skim ricotta cheese
• 1/4 cup chopped spinach
• 1/4 cup marinara sauce
• 2 tablespoons grated Parmesan cheese

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix the ricotta cheese and chopped spinach.
3. Stuff each cooked pasta shell with the ricotta mixture.
4. Spread the marinara sauce in the bottom of a small baking dish. Arrange the stuffed shells on top.
5. Sprinkle with Parmesan cheese.
6. Bake for 15-20 minutes until bubbly and heated through.
7. Serve warm.

Cottage Cheese and Tomato Salad

A quick, high-protein, low-carb lunch.

Ingredients:

• 1 cup cottage cheese
• 1 cup cherry tomatoes, halved
• 1 tablespoon fresh basil, chopped
• 1 teaspoon olive oil
• Balsamic glaze for drizzling
• Salt and pepper to taste

Instructions:

1. Place the cottage cheese in a bowl.
2. Top with the halved cherry tomatoes and fresh basil.
3. Drizzle with olive oil and balsamic glaze.
4. Season with salt and pepper.
5. Serve immediately.

Dinners

Chickpea and Eggplant Tagine

A flavorful North African stew that fits perfectly into the Mediterranean diet.

Ingredients:

• 1 large eggplant, cubed
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14 oz) diced tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon cinnamon
• 1/2 cup vegetable broth

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and sauté until soft (about 5 minutes).
2. Add the garlic, cumin, coriander, and cinnamon, cooking for 1 minute.
3. Stir in the cubed eggplant and cook for 5-7 minutes until slightly softened.
4. Add the chickpeas, diced tomatoes, and vegetable broth. Bring to a simmer.
5. Cover and cook for 20-25 minutes until the eggplant is very tender and the flavors have melded.
6. Serve hot over quinoa or couscous.

Chicken Souvlaki

Classic Greek street food made healthy at home.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Wooden skewers (soaked in water)

Instructions:

1. In a bowl, mix the olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Add the chicken cubes and toss to coat. Marinate for at least 30 minutes.
3. Thread the chicken onto the skewers.
4. Preheat a grill or grill pan over medium-high heat.
5. Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through.
6. Serve with tzatziki sauce and a Greek salad.

Baked Salmon with Dill and Capers

Salmon is rich in protein and heart-healthy omega-3 fatty acids.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh dill, chopped
• 1 tablespoon capers, drained
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets on the baking sheet.
3. Drizzle with olive oil and lemon juice. Season with salt and pepper.
4. Sprinkle the fresh dill and capers evenly over the fillets.
5. Bake for 12-15 minutes, or until the salmon flakes easily with a fork.
6. Serve hot.

Quinoa and Black Bean Stuffed Peppers

A complete plant-based protein dinner.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup salsa
• 1 teaspoon cumin
• 1/2 cup shredded cheddar or Monterey Jack cheese

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix the cooked quinoa, black beans, corn, salsa, and cumin.
3. Stuff each bell pepper generously with the mixture.
4. Place the stuffed peppers in a baking dish. Pour 1/4 cup of water into the bottom of the dish to help steam the peppers.
5. Cover the dish with foil and bake for 30 minutes.
6. Remove the foil, sprinkle the cheese over the top of the peppers, and bake for another 10 minutes until the cheese is melted and bubbly.
7. Serve hot.

White Bean and Sausage Skillet

A hearty, protein-packed one-pan meal.

Ingredients:

• 1 lb fully cooked chicken or turkey sausage, sliced
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 bunch kale, stems removed and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/2 cup chicken broth
• 1/4 teaspoon red pepper flakes

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and sauté until soft (about 5 minutes).
2. Add the sliced sausage and cook until browned (about 5-7 minutes).
3. Add the garlic and red pepper flakes, cooking for 1 minute.
4. Stir in the cannellini beans and chicken broth. Bring to a simmer.
5. Add the chopped kale, cover the skillet, and cook for 3-5 minutes until the kale is wilted and tender.
6. Serve hot.

Scallops with Lemon-Caper Butter

Scallops are a lean, high-protein seafood option that cooks in minutes.

Ingredients:

• 1 lb large sea scallops, tough side muscle removed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 tablespoons butter
• 1 tablespoon capers, drained
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped

Instructions:

1. Pat the scallops completely dry with paper towels. Season both sides with salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat until shimmering.
3. Add the scallops to the skillet, making sure they don’t touch. Sear for 2 minutes until a golden crust forms.
4. Flip the scallops and cook for another 1-2 minutes until opaque. Remove from the skillet and set aside.
5. Reduce the heat to medium-low. Add the butter to the skillet and let it melt.
6. Stir in the capers and lemon juice, scraping up any browned bits from the bottom of the pan. Cook for 1 minute.
7. Pour the sauce over the scallops, garnish with fresh parsley, and serve immediately.

Mediterranean Beef and Vegetable Stir-Fry

A quick and protein-dense meal.

Ingredients:

• 1 lb lean beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1/2 red onion, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup beef broth
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
2. Add the beef slices and cook until browned (about 3-4 minutes). Remove the beef from the skillet and set aside.
3. Add the remaining 1 tablespoon of olive oil to the skillet. Add the broccoli, bell pepper, and red onion. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
4. Add the garlic and cook for 1 minute.
5. Return the beef to the skillet. Stir in the beef broth, balsamic vinegar, oregano, salt, and pepper.
6. Cook for another 2 minutes until everything is heated through and the sauce slightly thickens.
7. Serve hot.

Baked Chicken Thighs with Olives and Lemon

Chicken thighs are flavorful and provide a good amount of protein.

Ingredients:

• 6 bone-in, skin-on chicken thighs
• 1/2 cup Kalamata olives, pitted
• 1 lemon, sliced
• 3 cloves garlic, smashed
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the chicken thighs in a large baking dish. Season generously with salt, pepper, and dried thyme.
3. Scatter the olives, lemon slices, and smashed garlic around the chicken.
4. Drizzle everything with olive oil.
5. Bake for 35-40 minutes, or until the chicken is golden brown and the internal temperature reaches 165°F (74°C).
6. Serve hot, spooning the pan juices over the chicken.

Grilled Swordfish with Salsa Verde

Swordfish is a meaty, high-protein fish perfect for grilling.

Ingredients:

• 4 swordfish steaks (6 oz each)
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/2 cup fresh parsley, finely chopped
• 1/4 cup fresh basil, finely chopped
• 1 clove garlic, minced
• 1 tablespoon capers, chopped
• 3 tablespoons olive oil (for salsa)
• 1 tablespoon lemon juice

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the swordfish steaks with 2 tablespoons of olive oil and season with salt and pepper.
3. Grill the swordfish for 4-5 minutes per side until cooked through.
4. Meanwhile, in a small bowl, mix the parsley, basil, garlic, capers, 3 tablespoons of olive oil, and lemon juice to make the salsa verde.
5. Serve the grilled swordfish topped with the salsa verde.

Chicken and Chickpea Skillet

A double dose of protein from chicken and legumes.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14 oz) diced tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 cup chicken broth
• Fresh cilantro for garnish

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook until browned and cooked through (about 6-8 minutes). Remove the chicken and set aside.
2. In the same skillet, add the remaining 1 tablespoon of olive oil. Add the onion and sauté until soft (about 5 minutes).
3. Add the garlic, cumin, and paprika, cooking for 1 minute.
4. Stir in the chickpeas, diced tomatoes, and chicken broth. Bring to a simmer and cook for 10 minutes.
5. Return the chicken to the skillet and simmer for another 2-3 minutes until heated through.
6. Garnish with fresh cilantro and serve hot.

Seared Tuna Steaks with Lemon and Caper Sauce

Tuna is incredibly high in protein and cooks very quickly.

Ingredients:

• 4 tuna steaks (6 oz each)
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 tablespoons butter or olive oil (for sauce)
• 2 tablespoons lemon juice
• 1 tablespoon capers
• 1 tablespoon fresh parsley, chopped

Instructions:

1. Season the tuna steaks with salt and pepper.
2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
3. Sear the tuna steaks for 1-2 minutes per side for rare, or longer if desired. Remove from the skillet and set aside.
4. In the same skillet, reduce the heat to medium-low. Add the butter (or olive oil), lemon juice, and capers. Cook for 1 minute until heated through.
5. Stir in the fresh parsley.
6. Pour the sauce over the tuna steaks and serve immediately.

Lemon Herb Grilled Chicken

A staple Mediterranean dinner that’s simple and packed with protein.

Ingredients:

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 1/4 cup olive oil
• 1/4 cup fresh lemon juice
• 3 cloves garlic, minced
• 1 tablespoon fresh oregano, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

1. In a bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Place the chicken breasts in a resealable bag or shallow dish and pour the marinade over them. Marinate in the refrigerator for at least 30 minutes (up to 4 hours).
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C).
5. Let the chicken rest for 5 minutes before slicing and serving.

Snacks

Greek Yogurt Tzatziki with Bell Pepper Strips

A refreshing, protein-rich dip.

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup grated cucumber, squeezed dry
• 1/2 clove garlic, minced
• 1 teaspoon fresh dill, chopped
• 1 teaspoon lemon juice
• 1 cup bell pepper strips (any color)

Instructions:

1. In a small bowl, mix the Greek yogurt, grated cucumber, garlic, dill, and lemon juice.
2. Let sit for 10 minutes to allow flavors to meld.
3. Serve the tzatziki dip with bell pepper strips.

Pistachios and Dried Apricots

A simple, shelf-stable snack mix.

Ingredients:

• 1/4 cup shelled pistachios
• 1/4 cup dried apricots, halved

Instructions:

1. Combine the pistachios and dried apricots in a small bowl or snack bag.
2. Enjoy as a quick, on-the-go snack.

Tuna and Avocado Boat

A high-protein, healthy-fat snack.

Ingredients:

• 1/2 avocado, pit removed
• 1/2 can (2.5 oz) tuna in water, drained
• 1 teaspoon lemon juice
• Salt and pepper to taste
• Fresh cilantro, chopped

Instructions:

1. In a small bowl, mix the drained tuna with lemon juice, salt, and pepper.
2. Scoop the tuna mixture into the hollowed center of the avocado half.
3. Garnish with fresh cilantro and eat with a spoon.

Ricotta and Fig Toast

A sweet, protein-rich mini-meal.

Ingredients:

• 1 slice whole-grain bread, toasted
• 1/4 cup part-skim ricotta cheese
• 1 fresh fig, sliced
• 1/2 teaspoon honey

Instructions:

1. Spread the ricotta cheese evenly over the toasted bread.
2. Arrange the sliced fig on top.
3. Drizzle with honey and serve immediately.

Mediterranean Deviled Eggs

A protein-rich classic with a Mediterranean twist.

Ingredients:

• 4 hard-boiled eggs, peeled and halved
• 2 tablespoons plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 tablespoon Kalamata olives, finely chopped
• 1 teaspoon fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Remove the yolks from the halved eggs and place them in a small bowl.
2. Mash the yolks with a fork and stir in the Greek yogurt, Dijon mustard, chopped olives, parsley, salt, and pepper.
3. Spoon or pipe the yolk mixture back into the egg white halves.
4. Serve chilled.

Feta and Watermelon Skewers

A sweet and salty snack with a protein kick from the feta.

Ingredients:

• 1 cup watermelon, cut into cubes
• 1/2 cup feta cheese, cut into cubes
• Fresh mint leaves
• Wooden skewers

Instructions:

1. Thread a cube of watermelon, a mint leaf, and a cube of feta cheese onto a skewer.
2. Repeat until all ingredients are used.
3. Serve chilled.

Spiced Almonds

A crunchy, protein-dense snack with a kick.

Ingredients:

• 1 cup raw almonds
• 1 teaspoon olive oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt

Instructions:

1. Preheat the oven to 325°F (160°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the almonds with olive oil, smoked paprika, cayenne pepper, and salt.
3. Spread the almonds in a single layer on the baking sheet.
4. Bake for 10-15 minutes, stirring halfway through, until fragrant and lightly toasted.
5. Let cool completely before storing in an airtight container.

Lentil Dip with Pita Wedges

Lentils are a fantastic source of plant-based protein.

Ingredients:

• 1 cup cooked brown lentils
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon cumin
• 1 whole-wheat pita, cut into wedges

Instructions:

1. In a food processor, combine the cooked lentils, olive oil, lemon juice, garlic, and cumin.
2. Pulse until smooth, adding a splash of water if needed to reach desired consistency.
3. Transfer the dip to a bowl and serve with whole-wheat pita wedges.

Cottage Cheese and Cherry Tomatoes

Cottage cheese is rich in slow-digesting casein protein.

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup cherry tomatoes, halved
• 1/2 teaspoon olive oil
• Fresh basil, torn
• Salt and pepper to taste

Instructions:

1. Place the cottage cheese in a bowl.
2. Top with the halved cherry tomatoes and torn fresh basil.
3. Drizzle with olive oil and season with salt and pepper.
4. Serve immediately.

Apple and Cheddar Slices

A simple, satisfying pairing of protein and fiber.

Ingredients:

• 1 medium apple, cored and sliced
• 2 oz sharp cheddar cheese, sliced

Instructions:

1. Arrange the apple slices and cheddar cheese slices on a plate.
2. Enjoy the combination of sweet, crisp apple and savory, protein-rich cheese.

Roasted Red Pepper and Walnut Dip (Muhammara)

A flavorful, protein-rich Middle Eastern dip.

Ingredients:

• 1 cup roasted red peppers (jarred or freshly roasted)
• 1/2 cup walnuts, toasted
• 1 tablespoon olive oil
• 1 tablespoon pomegranate molasses (or honey)
• 1/2 teaspoon cumin
• 1/2 cup cucumber slices or whole-grain pita wedges

Instructions:

1. In a food processor, combine the roasted red peppers, toasted walnuts, olive oil, pomegranate molasses, and cumin.
2. Blend until smooth or slightly chunky, depending on your preference.
3. Transfer to a bowl and serve with cucumber slices or pita wedges.

Mini Frittata Muffins

A great make-ahead protein snack.

Ingredients:

• 4 large eggs
• 1/4 cup milk
• 1/4 cup chopped spinach
• 1/4 cup crumbled feta cheese
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a mini muffin tin.
2. In a bowl, whisk the eggs, milk, salt, and pepper.
3. Stir in the chopped spinach and feta cheese.
4. Pour the mixture into the mini muffin cups, filling them about 3/4 full.
5. Bake for 12-15 minutes until the eggs are set.
6. Let cool slightly before removing from the tin. Store in the refrigerator.

Cottage Cheese and Pineapple

A sweet, protein-packed combination.

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup fresh pineapple chunks
• 1 tablespoon shredded coconut (unsweetened)

Instructions:

1. Place the cottage cheese in a small bowl.
2. Top with fresh pineapple chunks.
3. Sprinkle with shredded coconut and serve.

Sardines on Whole-Grain Crackers

An excellent source of protein and omega-3s.

Ingredients:

• 1 tin (4.4 oz) sardines in olive oil or water, drained
• 4 whole-grain crackers
• 1 teaspoon lemon juice
• Pinch of black pepper

Instructions:

1. Mash the sardines slightly with a fork.
2. Divide the mashed sardines evenly among the whole-grain crackers.
3. Drizzle with lemon juice and sprinkle with black pepper.
4. Serve immediately.