If you’re looking for a simple Mediterranean meal plan for beginners, these ideas are a great place to start. Gone are the days of cereal and coffee for breakfast. These days, my body craves something fresher, lighter and more nourishing. I’ve fallen in love with the Mediterranean way of eating. I don’t follow it strictly, but I take plenty of inspiration from its focus on fresh, wholesome ingredients. Here’s a typical day of meals that keeps me energized and satisfied! Plus, I’m sharing my favourite Canadian grocery staples that fit perfectly with a Mediterranean-style diet!
Breakfast – Low in Carbs, High in Protein
Goodbye are the days a bowl of cereal and a cup of coffee for breakfast. Hello yogurt parfaits and cottage cheese! Honestly, I’m not even sad about this change. I chalk up my mornings of Raisin Bran and a cup of java as being young and uninspired. Now, I love mixing flavours of high protein yogurt with different fresh or frozen fruit with homemade granola. Even a quick fried or scrambled egg with a slice of whole wheat toast fills me up more than the cereal ever did (see my 3 Quick & Healthy Breakfast Ideas post). I still enjoy a cup of coffee, though, just not caffeinated anymore. Below, I’ve shared my top, healthy Mediterranean breakfast ideas that are all low-carb, high-protein, and easy to put together with items from any Canadian grocery store.
Mediterranean Diet-Inspired Breakfast Ideas (All Canadian Products!):
- Oikos High Protein 0% MF Yogurt – Low-fat and packed with protein
- Frozen Fruit – I love the Kirland Signature Frozen Whole Blueberries
- Homemade Granola – Try my Easy 5 Ingredient Homemade Granola recipe
- Quick Smoothie – Mix yogurt, frozen fruit, and a splash of almond milk
- Cottage Cheese – High in protein and surprisingly satisfying
Lunch – Light & Filling Without the Slump
Lunch can be a tricky meal – eat too much and you’re falling asleep at your desk. Eat too little, and your stomach is growling at you before you even make it home to cook dinner. My answer to this dilemma? Keep it light, but filling. Seems like an obvious answer, but perhaps a bit trickier than it sounds. These easy Mediterranean lunch recipes are the perfect combination of nourishing and satisfying. Here are some of my favourite ideas for a quick bite in a busy afternoon that leaves you feeling full, but not lunch-drunk.
Mediterranean-Inspired Lunch Ideas (Provence Style)
- A light sandwich or wrap – think Jambon Buerre or grilled chicken with lettuce and tomatoes (I usually use leftover chicken from dinner the night before to use up ingredients)
- Salad with protein – lately, I’ve been loving a Nicoise Salad with boiled eggs, tuna, tomatoes, potatoes and greens. This salad is packed with nutrients and protein, and the potatoes provide enough carbs to keep you full until dinner. Another option is a simple cobb salad, if you’re not a fan of tuna.
The point is to keep it light, but filling. Don’t pack in anything too heavy or full of carbs. Keep your body energized with easy proteins like eggs or canned fish.
Dinner – Mediterranean-Inspired & Family Friendly
Dinner is arguably my favourite meal of the day. It’s the part of the day where the whole family gathers and spends time together. And what better way to do that than by sharing in something everyone can enjoy? I like serving simple, Mediterranean-inspired dinners on busy nights. Ones where we can casually select from a table of delicious, smaller items. These family-friendly Mediterranean dinners are perfect if you’re trying to eat healthier without giving up flavour. And they work well with what you can find at most Canadian stores!
Dinners with a Taste of the Mediterranean
- Greek Salad – this salad is so simple and versatile, and it’s filled with delicious, healthy ingredients. Lately, it’s been on my table almost every night! Make it traditional with a light oil and oregano vinaigrette, or naked with just tomatoes, cucumbers, olives and onions.
- Pita & Dip – A light bread such as a Pita or Naan is a great side to have with a meal. Perfect for dipping in your favourite dip (I like tzatziki or hummus such as Fontaine Sante Traditional Hummus – it’s almost as good as my mom’s recipe!)
- Baked fish or grilled chicken or prawns – the protein or the main part of the meal. I have been really trying to eat more fish lately, but when time doesn’t allow it, I turn to lean meat such as grilled chicken breast or quickly frying up some prawns and serving in a lemon cream sauce.
Optional Substitutions:
- Swap the Pita & Dip for baked or boiled potatoes. If I have a bit more time, I like to bake them Greek style with lemon juice, garlic and spices. The Pioneer Woman has a great Greek Lemon Potato Recipe!
- Caesar Salad or a simple Garden Salad are also great choices if Greek Salad isn’t your thing.
Since I’ve started eating a more Mediterranean focus diet, I’ve been feeling much better throughout the day. No more afternoon slumps and mid-morning crashes. These simple lifestyle changes have transformed how I feel without making me feel restricted and overwhelmed. Want more ideas? Check out my Mediterranean-Inspired Breakfast: Eggs with Sundried Tomatoes or my Beginner’s Guide to Making Smoothies – both are easy, healthy, and packed with flavour.
