Unlock Your Culinary Potential: The Ultimate 8-Week Mediterranean Delight Meal Plan for Muscle Gain

Greek Yogurt with Honey and Nuts

Calories: 690

Ingredients:

• Greek yogurt 200g
• Honey 2 tbsp
• Mixed nuts 50g

Cooking Steps:

1. Step 1: Scoop 200g of Greek yogurt into a bowl.
2. Step 2: Drizzle 2 tbsp of honey over the yogurt.
3. Step 3: Sprinkle 50g of mixed nuts on top.
4. Step 4: Stir gently and serve immediately.

Mediterranean Chicken Salad

Calories: 830

Ingredients:

• Chicken breast 150g
• Mixed greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Red onions 30g
• Black olives 30g
• Olive oil 2 tbsp
• Balsamic vinegar 1 tbsp

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and 1 tsp of oregano.
2. Step 2: Grill the chicken breast for 7-8 minutes on each side until fully cooked.
3. Step 3: In a large bowl, combine 100g of mixed greens, 50g of cherry tomatoes, 50g of cucumber, 30g of red onions, and 30g of black olives.
4. Step 4: Slice the grilled chicken and add it to the bowl.
5. Step 5: Drizzle 2 tbsp of olive oil and 1 tbsp of balsamic vinegar over the salad.
6. Step 6: Toss the salad gently and serve.

Grilled Salmon with Quinoa and Vegetables

Calories: 1250

Ingredients:

• Salmon fillet 200g
• Quinoa 150g
• Bell peppers 100g
• Zucchini 100g
• Cherry tomatoes 50g
• Olive oil 1 tbsp
• Lemon juice 1 tsp

Cooking Steps:

1. Step 1: Season 200g of salmon fillet with salt, pepper, and 1 tsp of lemon juice.
2. Step 2: Grill the salmon fillet for 4-5 minutes on each side until fully cooked.
3. Step 3: Rinse 150g of quinoa thoroughly and cook it in 300ml of water for 15 minutes until soft.
4. Step 4: In a sauté pan, heat 1 tbsp of olive oil over medium heat.
5. Step 5: Add 100g of diced bell peppers, 100g of zucchini, and 50g of cherry tomatoes, and sauté for 5-7 minutes until tender.
6. Step 6: Serve the grilled salmon over a bed of quinoa with the sautéed vegetables on the side.

Avocado Toast with Poached Egg

Calories: 830

Ingredients:

• Whole wheat bread 100g
• Avocado 75g
• Eggs 2 large eggs
• Vinegar 1 tablespoon
• Salt to taste
• Pepper to taste
• Chili flakes optional

Cooking Steps:

1. Step 1: Toast the bread slices until golden.
2. Step 2: Mash the avocado with a fork and spread it evenly on the toasted bread.
3. Step 3: Bring a pot of water to a simmer; add a splash of vinegar.
4. Step 4: Crack the eggs into a small bowl, and gently slide each into the simmering water.
5. Step 5: Poach eggs for about 3-4 minutes until whites are set but yolks are still runny.
6. Step 6: Remove poached eggs with a slotted spoon and place on the avocado toast.
7. Step 7: Season with salt, pepper, and a sprinkle of chili flakes.

Chicken Caesar Wrap

Calories: 970

Ingredients:

• Chicken breast 150g
• Caesar dressing 3 tablespoons
• Parmesan cheese 20g
• Tortilla 1 large
• Romaine lettuce 50g
• Cherry tomatoes 50g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Grill the chicken breast until fully cooked, about 6-8 minutes per side.
2. Step 2: Chop the cooked chicken into bite-sized pieces.
3. Step 3: In a small bowl, mix Caesar dressing with grated Parmesan.
4. Step 4: Lay out the tortilla and spread a thin layer of Caesar dressing mix.
5. Step 5: Add chopped chicken, lettuce, and cherry tomatoes on top.
6. Step 6: Tightly roll up the tortilla into a wrap.
7. Step 7: Slice the wrap in half and serve.

Spaghetti Carbonara

Calories: 1010

Ingredients:

• Spaghetti 150g
• Pancetta 75g
• Eggs 2 large eggs
• Parmesan cheese 50g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook the spaghetti according to package instructions until al dente.
2. Step 2: While the spaghetti is cooking, fry pancetta in a large pan until crispy.
3. Step 3: In a separate bowl, beat eggs and mix with grated Parmesan.
4. Step 4: Drain the spaghetti, reserving some pasta water.
5. Step 5: Quickly toss the hot spaghetti with the pancetta in the pan.
6. Step 6: Remove from heat and stir in the egg and Parmesan mixture, adding pasta water as needed to create a creamy sauce.
7. Step 7: Season with salt and pepper to taste and serve immediately.

Banana Smoothie

Calories: 693

Ingredients:

• Banana 2 medium
• Greek Yogurt 1 cup
• Honey 1 tbsp
• Almond Milk 1 cup

Cooking Steps:

1. Step 1: Peel and slice the bananas.
2. Step 2: Add the banana slices, Greek yogurt, honey, and almond milk to a blender.
3. Step 3: Blend everything until smooth.
4. Step 4: Pour the smoothie into glasses and serve.

Greek Gyro

Calories: 831

Ingredients:

• Chicken Breast 200g
• Pita Bread 2 whole
• Cucumber 1/4 cup, sliced
• Tomato 1/4 cup, sliced
• Red Onion 1/4 cup, sliced
• Feta Cheese 30g
• Tzatziki Sauce 2 tbsp
• Olive Oil 1 tbsp

Cooking Steps:

1. Step 1: Preheat the grill on high heat.
2. Step 2: Season the chicken breasts with salt, pepper, oregano, garlic powder, and a drizzle of olive oil.
3. Step 3: Grill the chicken for 6-7 minutes per side until fully cooked.
4. Step 4: Slice the cooked chicken into thin strips.
5. Step 5: Warm the pita bread on the grill for 1-2 minutes.
6. Step 6: Assemble the gyro: spread tzatziki sauce on the warm pita bread, add chicken strips, and top with sliced cucumbers, tomatoes, red onion, and a sprinkle of feta cheese.

Pesto Pasta with Shrimp

Calories: 1106

Ingredients:

• Gluten-Free Pasta 200g
• Shrimp 200g
• Cherry Tomatoes 1 cup
• Pesto Sauce 1/2 cup
• Olive Oil 2 tbsp
• Parmesan Cheese 2 tbsp, grated

Cooking Steps:

1. Step 1: Boil a large pot of salted water and cook the gluten-free pasta according to package instructions.
2. Step 2: While the pasta is cooking, heat olive oil in a large skillet over medium heat.
3. Step 3: Add the shrimp to the skillet, season with salt and pepper, and cook for 2-3 minutes on each side until pink and cooked through. Remove shrimp from skillet and set aside.
4. Step 4: In the same skillet, add the cherry tomatoes and cook until they begin to burst, about 5 minutes.
5. Step 5: Drain the cooked pasta and add it to the skillet with the tomatoes.
6. Step 6: Stir in the pesto sauce until the pasta is well coated.
7. Step 7: Add the cooked shrimp and toss everything together.
8. Step 8: Transfer to a serving dish, sprinkle with Parmesan cheese and serve.

Oatmeal with Berries

Calories: 692

Ingredients:

• Rolled oats 1/2 cup
• Water 1 cup
• Honey 1 tablespoon
• Salt pinch
• Mixed berries 1/2 cup
• Almonds 1 tablespoon

Cooking Steps:

1. Step 1: Bring 1 cup of water to a boil in a small pot.
2. Step 2: Add 1/2 cup of rolled oats to the boiling water.
3. Step 3: Reduce heat to low and simmer for about 5-7 minutes, or until the oats reach your desired consistency.
4. Step 4: Stir in 1 tablespoon of honey and a pinch of salt.
5. Step 5: Top with 1/2 cup of mixed berries and a tablespoon of chopped almonds.

Turkey Club Sandwich

Calories: 831

Ingredients:

• Whole-grain bread 3 slices
• Mayonnaise 1 tablespoon
• Turkey breast 2 ounces
• Bacon 2 slices
• Cheddar cheese 1 slice
• Lettuce 1 leaf
• Tomato 1 slice

Cooking Steps:

1. Step 1: Toast 3 slices of whole-grain bread until golden.
2. Step 2: Spread 1 tablespoon of mayonnaise on one side of each slice.
3. Step 3: Layer 2 ounces of sliced turkey breast, 2 slices of cooked bacon, a slice of cheddar cheese, lettuce, and tomato between the bread slices.
4. Step 4: Cut the sandwich diagonally into quartets and secure each section with a toothpick.

Stuffed Bell Peppers

Calories: 1247

Ingredients:

• Bell peppers 4
• Ground turkey 1 pound
• Cooked quinoa 1 cup
• Marinara sauce 1 cup
• Mozzarella cheese 1/2 cup

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Cut the tops off 4 bell peppers and remove the seeds and membranes.
3. Step 3: In a skillet over medium heat, cook 1 pound of ground turkey until browned.
4. Step 4: Stir in 1 cup of cooked quinoa, 1 cup of marinara sauce, and 1/2 cup of shredded mozzarella cheese.
5. Step 5: Stuff the mixture into the bell peppers and place them in a baking dish.
6. Step 6: Bake in the preheated oven for 20-25 minutes, until the peppers are tender.

Fruit and Nut Granola

Calories: 692

Ingredients:

• Rolled oats 200g
• Nuts 50g
• Dried fruits 50g
• Honey 2 tbsp
• Olive oil 2 tbsp
• Milk or yogurt 150ml

Cooking Steps:

1. Step 1: Preheat your oven to 350°F (175°C).
2. Step 2: In a large bowl, mix 200g rolled oats, 50g nuts of your choice (almonds, walnuts, etc.), and 50g dried fruits (raisins, apricots, etc.).
3. Step 3: Add 2 tablespoons of honey and 2 tablespoons of olive oil. Mix well to coat.
4. Step 4: Spread the mixture evenly on a baking sheet lined with parchment paper.
5. Step 5: Bake in the preheated oven for 15-20 minutes, stirring halfway through, until golden brown.
6. Step 6: Allow to cool before serving with 150ml of milk or yogurt.

Caprese Salad

Calories: 831

Ingredients:

• Tomatoes 200g
• Mozzarella cheese 150g
• Fresh basil leaves 30g
• Balsamic vinegar 2 tbsp
• Extra virgin olive oil 2 tbsp
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Slice 200g of fresh tomatoes and 150g of mozzarella cheese.
2. Step 2: Layer the tomato and mozzarella slices on a serving plate.
3. Step 3: Sprinkle 30g of fresh basil leaves on top.
4. Step 4: Drizzle with 2 tablespoons of balsamic vinegar and 2 tablespoons of extra virgin olive oil.
5. Step 5: Season with salt and pepper to taste.

Beef Tacos

Calories: 1247

Ingredients:

• Olive oil 2 tbsp
• Ground beef 300g
• Onion 1, diced
• Tomato 1, diced
• Salt to taste
• Black pepper to taste
• Taco seasoning to taste
• Taco shells 6 units
• Lettuce 50g, shredded
• Avocado 1, diced
• Cheese 50g, grated

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a pan over medium heat.
2. Step 2: Add 300g of ground beef and cook until browned (about 10 minutes).
3. Step 3: Add 1 diced onion and cook for another 5 minutes.
4. Step 4: Mix in 1 diced tomato and cook for 2-3 minutes.
5. Step 5: Season with salt, pepper, and your favorite taco seasoning.
6. Step 6: Warm taco shells in the oven or on a skillet.
7. Step 7: Fill the taco shells with the beef mixture and top with shredded lettuce, diced avocado, and grated cheese.

Scrambled Eggs with Spinach

Calories: 693

Ingredients:

• Eggs 4 large eggs
• Spinach 2 cups, chopped
• Milk 2 tablespoons
• Olive oil 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: In a medium bowl, whisk together the eggs, milk, salt, and pepper.
2. Step 2: Heat a non-stick skillet over medium heat and add the olive oil.
3. Step 3: Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes.
4. Step 4: Pour the egg mixture into the skillet, stirring gently as it cooks.
5. Step 5: Continue to cook, stirring frequently, until the eggs are fully cooked but still moist, about 3-4 minutes.
6. Step 6: Serve immediately with toasted whole-grain bread if desired.

Quinoa Salad

Calories: 831

Ingredients:

• Quinoa 1 cup, uncooked
• Water 2 cups
• Cherry tomatoes 1 cup, halved
• Cucumber 1 cup, diced
• Red onion 1/4 cup, finely chopped
• Black olives 1/4 cup, sliced
• Feta cheese 1/4 cup, crumbled
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Garlic 1 clove, minced
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Rinse quinoa under cold water. In a medium saucepan, add quinoa and water, bring to a boil, then reduce heat and simmer for about 15 minutes or until the water is absorbed and quinoa is tender.
2. Step 2: In a large bowl, combine cooked quinoa, cherry tomatoes, cucumbers, red onions, olives, and feta cheese.
3. Step 3: In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and black pepper.
4. Step 4: Pour the dressing over the salad and toss to combine thoroughly.
5. Step 5: Serve chilled or at room temperature.

Chicken Souvlaki

Calories: 1247

Ingredients:

• Chicken breast 2 large breasts, cut into cubes
• Olive oil 2 tablespoons
• Lemon juice 2 tablespoons
• Garlic 2 cloves, minced
• Dried oregano 1 teaspoon
• Salt to taste
• Black pepper to taste
• Pita bread 2 pieces
• Tzatziki Sauce 1/2 cup

Cooking Steps:

1. Step 1: In a bowl, mix together olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Step 2: Add chicken pieces to the bowl and coat well with the marinade. Let it sit for at least 15 minutes.
3. Step 3: Thread the chicken pieces onto skewers.
4. Step 4: Preheat a grill or griddle pan over medium-high heat and place the skewers on.
5. Step 5: Grill the chicken skewers, turning occasionally, until cooked through and slightly charred, about 10-15 minutes.
6. Step 6: Serve the souvlaki with a side of grilled vegetables, pita bread, and tzatziki sauce.

Smoothie Bowl

Calories: 693

Ingredients:

• Frozen banana 1 banana
• Frozen berries 150g
• Greek yogurt 100g
• Almond milk 100ml
• Granola 30g
• Fresh fruit as desired

Cooking Steps:

1. Step 1: In a blender, combine 1 frozen banana, 150g of frozen berries, 100g of Greek yogurt, and 100ml of almond milk.
2. Step 2: Blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 30g of granola and slices of fresh fruit like kiwi and strawberries as desired.

Tuna Salad Sandwich

Calories: 831

Ingredients:

• Tuna 1 can
• Mayonnaise 2 tbsp
• Dijon mustard 1 tbsp
• Celery 1 stalk
• Red onions 50g
• Whole grain bread 2 slices
• Lettuce as desired
• Tomato as desired
• Mixed greens 100g
• Olive oil 1 tbsp
• Vinegar as desired

Cooking Steps:

1. Step 1: In a bowl, mix one can of drained tuna with 2 tablespoons of mayonnaise, 1 tablespoon of Dijon mustard, 1 chopped celery stalk, and 50g of chopped red onions.
2. Step 2: Season with salt and pepper to taste.
3. Step 3: Spread the tuna mixture on two slices of whole grain bread.
4. Step 4: Add lettuce and tomato slices to the sandwich.
5. Step 5: Serve with a side of mixed greens, dressed with 1 tablespoon of olive oil and vinegar.

Lasagna

Calories: 1245

Ingredients:

• Ground beef 500g
• Onion 1
• Garlic 2 cloves
• Tomato sauce 800g
• Ricotta cheese 250g
• Egg 1
• Parmesan cheese 100g
• Fresh basil as desired
• Lasagna noodles 250g
• Mozzarella cheese 200g

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: In a pan, cook 500g of ground beef until browned. Add 1 chopped onion and 2 cloves of minced garlic, cook until soft.
3. Step 3: Stir in 800g of tomato sauce and season with salt and pepper to taste. Simmer for 15 minutes.
4. Step 4: In a bowl, mix 250g of ricotta cheese with 1 egg, 100g of grated Parmesan cheese, and a handful of chopped fresh basil.
5. Step 5: In a baking dish, spread a layer of meat sauce, followed by lasagna noodles, then the ricotta mixture. Repeat layers, ending with meat sauce.
6. Step 6: Top with 200g of mozzarella cheese.
7. Step 7: Cover with aluminum foil and bake in the preheated oven for 25 minutes. Uncover and bake for another 20 minutes, or until cheese is bubbly and golden brown.
8. Step 8: Let it cool for 10 minutes before serving.