By Carl Hanson

We love the fresh produce, whole-food focus of the Mediterranean diet. But sometimes we struggle to put together a complete Mediterranean-inspired meal for dinner. Often, we land on the perfect main dish but stall out trying to find the right side. So to make things easier, we've gathered together healthy menus that pair Mediterranean diet-friendly main dishes with sides for the entire week -- mix and match them as you like. We've also dropped in a few breakfast suggestions to help keep things Mediterranean friendly all day.

The Best Mediterranean Diet Menus

Here they are, a week's worth of complete meals for your healthy Mediterranean diet.

Mediterranean Diet Menu #1

Chicken Tenders with Balsamic-Fig Sauce

Boneless, skinless chicken breasts pair up with a red wine, balsamic vinegar, shallot, garlic, and fig sauce. lutzflcat says, "The balsamic vinegar is a nice contrast to the sweet figs which add great texture, and the thyme provides just a bit of savoriness to this sweet and rich sauce."

Photo by lutzflcat

Try it with...

Green Quinoa Tabbouleh

Try it with an herby quinoa tabbouleh. "For me, this vibrant, bracing salad is significantly better with quinoa instead of the traditional bulgur wheat," says Chef John. "Blanching the herbs keeps this fresh and green for several days."

Photo by Chef John

Mediterranean Bean Salad

Here's a fresh, flavorful bean and tomato salad brightened up with a light, refreshing olive oil and lemon-juice dressing.

Photo by pomplemousse

Breakfast Option: Poached Eggs Caprese

Here's a simple Mediterranean diet-friendly breakfast. Poached eggs sit atop slices of tomato and mozzarella cheese and English muffins slathered in pesto. "Absolutely delicious!" says Rhianna. "I made my own fabulous fresh pesto to top the poached egg. The egg poached nicely."

Photo by bd.weld


Mediterranean Diet Menu #2

Spanish Moroccan Fish

White fish cooks on a bed of sauteed onions, garlic, bell peppers, carrots, tomatoes, olives, and garbanzo beans. "This dish is wonderful, full of flavor and a healthy dinner," says Cindy McGary.

Photo by Allrecipes Magazine

Try it with...

Heirloom Tomato Salad with Pearl Couscous

This vegetarian grain salad features ripe tomatoes, fresh herbs, cucumbers, red onion, pearl couscous, and a bright dressing.

Photo by SunnyDaysNora

Breakfast Option: Chef John's Shakshuka

A spicy tomato and pepper sauce is finished with eggs on top. It could be lunch or dinner, too. "Fast, easy, and delicious," says Chef John.

Photo by Baking Nana


Mediterranean Diet Menu #3

Easy Skillet Chicken Primavera

Skinless, boneless chicken breast strips combine with grape tomatoes, green onions, zucchini, and sun-dried tomato pesto.

Photo by fabeveryday

Try it with...

Mediterranean Kale

Fresh kale is steamed and tossed with a lemony dressing with minced garlic.

Photo by KGora

Breakfast Option: Mediterranean Breakfast Quinoa

Dates, apricots, toasted almonds, and honey kick up this nutty cinnamon quinoa. "The perfect combination of sweet, salty, and nutty," says Robin Hartman. "Wasn't too heavy or too light, perfect for a breakfast dish and held me over just fine until lunch time."

Photo by Lissa


Mediterranean Diet Menu #4

Greek Lemon Chicken and Potatoes

This Greek-inspired dinner features crispy, browned chicken and potatoes. "Best roasted chicken I have ever made," raves missmisty.

Try it with...

My Big Fat Greek Salad

Here's a healthy combo of crunchy cucumbers, tomatoes, olives, oregano, and feta cheese dressed with a simple vinaigrette.

Breakfast Option: Eggs Florentine

Spinach, mushrooms, and cream cheese are scrambled up with eggs and garlic. "Yummy!" says naples34102. "I love spinach, mushrooms and garlic, and particularly when all three are used at once."

Photo by Baking Nana


Mediterranean Diet Menu #5

Flounder Mediterranean

"Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine," says Martin Kaplan. Serve with white rice and a green vegetable."

Photo by cookinmama

Try it with...

Briam (Greek Baked Zucchini and Potatoes)

This traditional Greek vegetable dish features roasted potatoes, zucchini, pureed tomatoes, red onions, and lots of olive oil.

Photo by LauraF

Vegetable Birdseed Pilaf

Here's a savory veggie pilaf featuring chopped spinach, peas, garlic, onion, and tomatoes, with protein-rich millet, rosemary, and white wine.

Photo by Allrecipes Magazine


Mediterranean Diet Menu #6

Sicilian Olive Chicken

"This saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers," says Breana Lai. "Try Kalamata olives in place of the green Sicilians or a combination of both."

Photo by Vahid

Try it with...

Sicilian-Style Broccoli Rabe

"This is the way broccoli rabe was meant to be cooked," says iMakeItRainInTheKitchen. "Serve with crusty Italian bread and some good vino. The best part is dipping the crusty bread in those juices. Buon appetito!"

Photo by Buckwheat Queen


Mediterranean Diet Menu #7

Chef John's Spaghetti al Tonno

"I love a classic meat sauce as much as the next half-Italian, but when I want something quick and easy for a weeknight meal, I reach for the tuna," says Chef John. "The taste and texture is really closer to a veal sauce than one made with fish."

Rustic Marinara Sauce

Or if you prefer, here's a simple, inexpensive marinara sauce. It's easy to keep these ingredients stocked in the house," says NMP. "Makes for amazing leftovers!"

Photo by KGora

Try it with...

Chef John's Panzanella

Here's a simple, rustic bread salad. It's a classic, with tomatoes, crispy bread cubes, and fresh basil in a red wine vinegar and olive oil dressing.


Check out our collection of Mediterranean Diet Recipes.


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