Transform Your Taste Buds: A Week of Wholesome Mediterranean Meals for Beginners to Energize Your Active Lifestyle

Avocado Toast with Egg

Calories: 463

Ingredients:

• Whole Wheat Bread 2 slices
• Avocado 1 medium
• Eggs 2 large
• Olive Oil 1 tsp
• Salt a pinch
• Pepper a pinch

Cooking Steps:

1. Step 1: Toast the two slices of whole wheat bread until golden brown.
2. Step 2: While the bread is toasting, slice the avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash the avocado with a fork until smooth. Season with a pinch of salt and pepper.
3. Step 3: Heat a non-stick pan over medium heat and add the olive oil. Crack the eggs into the pan and cook until the whites are set but the yolks are still runny (about 3 minutes).
4. Step 4: Spread the mashed avocado evenly on the toasted bread slices.
5. Step 5: Place the cooked eggs on top of the avocado toast. Serve immediately.

Tuna Salad Wrap

Calories: 593

Ingredients:

• Tuna 1 can (150g)
• Cucumber 1/2 medium
• Bell Pepper 1/2 medium
• Red Onion 1/4 small
• Greek Yogurt 2 tbsp
• Olive Oil 1 tsp
• Lemon Juice 1 tsp
• Lettuce Leaves 3-4 leaves
• Salt a pinch
• Pepper a pinch

Cooking Steps:

1. Step 1: In a medium bowl, combine 1 can of drained tuna, 1/2 cup of diced cucumber, 1/2 cup of diced bell pepper, and 1/4 cup of chopped red onion.
2. Step 2: Add 1/4 cup of Greek yogurt, 1 tablespoon of olive oil, 1 tablespoon of lemon juice, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper. Mix well to combine.
3. Step 3: Place the lettuce leaves or whole wheat tortillas on a clean surface.
4. Step 4: Spoon the tuna salad mixture onto the center of each wrap.
5. Step 5: Fold the sides of the wrap towards the center and roll up tightly. Serve immediately.
6. Note 1: If you have a dairy allergy, consider using a dairy-free yogurt alternative.
7. Note 2: Ensure you wash all fresh produce thoroughly before preparing.

Baked Salmon with Lemon and Asparagus

Calories: 781

Ingredients:

• Salmon Fillets 2 (200g each)
• Asparagus 200g
• Olive Oil 1 tbsp
• Lemon Juice 2 tbsp
• Salt a pinch
• Pepper a pinch

Cooking Steps:

1. Step 1: Preheat your oven to 200°C (400°F).
2. Step 2: Place the salmon fillets on a baking sheet lined with parchment paper.
3. Step 3: Arrange the asparagus spears around the salmon fillets on the baking sheet.
4. Step 4: Drizzle the olive oil over the salmon and asparagus.
5. Step 5: Squeeze the lemon juice over the salmon and asparagus, then season with salt and pepper.
6. Step 6: Bake in the preheated oven for 18-20 minutes, or until the salmon is cooked through and the asparagus is tender.
7. Step 7: Serve immediately.

Berry Smoothie Bowl

Calories: 463

Ingredients:

• Mixed berries 100g
• Greek yogurt 100g
• Banana 50g
• Granola 20g
• Strawberries 20g
• Honey 1 tsp (optional)

Cooking Steps:

1. Step 1: In a blender, combine 100g mixed berries, 100g Greek yogurt, and a small piece of banana (approximately 50g).
2. Step 2: Blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 20g granola and a handful of sliced strawberries.
5. Step 5: Drizzle with a small amount of honey if desired (optional, to taste).

Falafel Wrap with Tzatziki

Calories: 648

Ingredients:

• Pre-made falafel 150g
• Pita bread 1 large
• Tzatziki 80g
• Shredded lettuce 50g
• Sliced tomatoes 50g

Cooking Steps:

1. Step 1: Heat up a pan with a small amount of olive oil.
2. Step 2: Cook 150g pre-made falafel until golden brown on all sides (approximately 5-7 minutes).
3. Step 3: Warm one large pita bread in the oven or microwave.
4. Step 4: Spread 80g tzatziki on the pita bread.
5. Step 5: Add the cooked falafel, 50g shredded lettuce, 50g sliced tomatoes, and roll the wrap.

Chicken Souvlaki with Mixed Vegetables

Calories: 741

Ingredients:

• Chicken breast 200g
• Olive oil 1 tbsp
• Lemon juice 1 tbsp
• Oregano 1 tsp
• Garlic 1 clove (minced)
• Mixed vegetables 150g

Cooking Steps:

1. Step 1: In a bowl, marinate 200g chicken breast pieces with olive oil, lemon juice, oregano, and garlic for at least 10 minutes.
2. Step 2: Thread the chicken onto skewers.
3. Step 3: Grill the chicken skewers on a grill or pan until fully cooked (approximately 10-15 minutes).
4. Step 4: While the chicken is grilling, steam or sauté 150g mixed vegetables (such as bell peppers, zucchini, and onions) until tender.
5. Step 5: Serve the grilled chicken souvlaki with the mixed vegetables.

Veggie Omelette with Spinach and Feta

Calories: 500

Ingredients:

• Large eggs 3
• Olive oil 1 tablespoon
• Fresh spinach 1 cup
• Feta cheese 1/4 cup

Cooking Steps:

1. Step 1: Beat 3 large eggs in a bowl until combined.
2. Step 2: Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
3. Step 3: Add 1 cup of fresh spinach to the skillet and cook until wilted, about 2 minutes.
4. Step 4: Pour the eggs over the spinach in the skillet, tilting to spread them evenly.
5. Step 5: Sprinkle 1/4 cup of crumbled feta cheese over the eggs.
6. Step 6: Cook until the eggs are set on the bottom, then fold the omelette in half.
7. Step 7: Continue cooking until the eggs are fully set, about 2-3 minutes more. Serve hot.

Greek Salad with Grilled Shrimp

Calories: 600

Ingredients:

• Shrimp 200g
• Olive oil 3 tablespoons
• Romaine lettuce 2 cups
• Cherry tomatoes 1 cup
• Cucumber 1/2 cup
• Red onion 1/4 cup
• Kalamata olives 1/4 cup
• Feta cheese 1/4 cup
• Red wine vinegar 1 tablespoon
• Dried oregano 1 teaspoon

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g of shrimp with salt, pepper, and 1 tablespoon of olive oil.
3. Step 3: Grill the shrimp for 2-3 minutes per side, until pink and opaque. Set aside.
4. Step 4: In a large bowl, combine 2 cups of chopped romaine lettuce, 1 cup of cherry tomatoes (halved), 1/2 cup of sliced cucumber, 1/4 cup of red onion (thinly sliced), and 1/4 cup of Kalamata olives.
5. Step 5: In a small bowl, whisk together 2 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon dried oregano, and salt and pepper to taste.
6. Step 6: Pour the dressing over the salad and toss to coat.
7. Step 7: Top the salad with the grilled shrimp and 1/4 cup of crumbled feta cheese. Serve immediately.

Lamb and Rice Stuffed Peppers

Calories: 753

Ingredients:

• Bell peppers 2 large
• Ground lamb 200g
• Cooked rice 1 cup
• Diced tomatoes 1/2 cup
• Chopped onions 1/4 cup
• Dried oregano 1/2 teaspoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Cut the tops off 2 large bell peppers and remove the seeds and membranes.
3. Step 3: In a skillet over medium heat, cook 200g of ground lamb until browned and cooked through, about 5 minutes.
4. Step 4: Add 1 cup of cooked rice, 1/2 cup of diced tomatoes, 1/4 cup of chopped onions, 1/2 teaspoon of dried oregano, and salt and pepper to the skillet. Cook for an additional 2 minutes.
5. Step 5: Stuff the mixture into the hollowed bell peppers.
6. Step 6: Place the stuffed peppers in a baking dish, cover with foil, and bake for 20 minutes.
7. Step 7: Remove the foil and bake for an additional 5 minutes until the peppers are tender. Serve hot.

Chia Pudding with Almonds and Berries

Calories: 463

Ingredients:

• Chia seeds 3 tablespoons
• Unsweetened almond milk 1 cup
• Fresh berries 1 handful
• Almonds 1 ounce

Cooking Steps:

1. Step 1: In a bowl, combine 3 tablespoons of chia seeds and 1 cup of unsweetened almond milk.
2. Step 2: Stir well and let it sit for about 5 minutes, then stir again to prevent clumping.
3. Step 3: Cover the bowl and refrigerate for at least 2 hours (overnight is best).
4. Step 4: Before serving, add a handful of fresh berries and 1 ounce of chopped almonds.

Mediterranean Chickpea Salad

Calories: 617

Ingredients:

• Chickpeas 1 can
• Cucumber 1 cup, diced
• Cherry tomatoes 1 cup, halved
• Red onion 1/4 cup, chopped
• 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: In a large bowl, combine 1 can of rinsed and drained chickpeas, 1 cup of diced cucumber, 1 cup of halved cherry tomatoes, 1/4 cup of chopped red onion, and 1/4 cup of crumbled feta cheese.
2. Step 2: In a small bowl, whisk 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 minced garlic clove, salt, and pepper to taste.
3. Step 3: Pour the dressing over the salad and toss to combine.
4. Step 4: Serve immediately or refrigerate until ready to eat.

Stuffed Eggplant with Ground Turkey

Calories: 774

Ingredients:

• Eggplant 2 medium
• Olive oil 2 tablespoons
• Onion 1, diced
• Ground turkey 1 pound
• Tomatoes 1 cup, diced
• Dried oregano 1 teaspoon
• Salt to taste
• Black pepper to taste
• Parsley optional, for garnish

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Cut 2 medium eggplants in half lengthwise and scoop out most of the flesh, leaving about 1/4 inch shell. Chop the scooped-out flesh and set aside.
3. Step 3: In a large skillet, heat 2 tablespoons of olive oil over medium heat.
4. Step 4: Add 1 diced onion and cook until translucent.
5. Step 5: Add 1 pound of ground turkey, the chopped eggplant flesh, and salt and pepper to taste. Cook until the turkey is browned and the eggplant is tender.
6. Step 6: Stir in 1 cup of diced tomatoes and 1 teaspoon of dried oregano, cooking for another 5 minutes.
7. Step 7: Fill the eggplant shells with the turkey mixture, place them in a baking dish, and cover with foil. Bake for 25 minutes or until the eggplants are tender.
8. Step 8: Optionally, top with freshly chopped parsley before serving.

Tomato and Cucumber Sandwich

Calories: 500

Ingredients:

• Tomato 100g
• Cucumber 100g
• Whole grain bread 50g
• Olive oil 1 tsp

Cooking Steps:

1. Step 1: Slice the tomatoes and cucumber into thin pieces.
2. Step 2: Cut the whole grain bread into two slices.
3. Step 3: Spread some olive oil on the slices of bread if desired.
4. Step 4: Layer the tomato and cucumber slices on one slice of bread.
5. Step 5: Top with the other slice of bread and press gently.
6. Step 6: Optionally, add salt and pepper to taste.

Spicy Hummus Wrap with Veggies

Calories: 600

Ingredients:

• Whole wheat wrap 1 wrap
• Hummus 100g
• Bell peppers 50g
• Carrots 50g
• Spinach 50g
• Lemon juice 1 tsp
• Cayenne pepper 1 pinch

Cooking Steps:

1. Step 1: Warm the whole wheat wrap in a pan for a few seconds.
2. Step 2: Spread the hummus evenly on the wrap.
3. Step 3: Julienne the bell peppers, carrots, and spinach.
4. Step 4: Layer the vegetables on top of the hummus.
5. Step 5: Drizzle with lemon juice and add a pinch of cayenne pepper.
6. Step 6: Roll the wrap tightly and cut in half.

Lemon Herb Chicken with Roasted Potatoes

Calories: 750

Ingredients:

• Chicken breast 200g
• Potatoes 150g
• Olive oil 1 tbsp
• Lemon juice 2 tbsp
• Garlic 2 cloves
• Rosemary 1 tsp
• Salt 1 tsp
• Pepper 1/2 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Chop the chicken breast into bite-sized pieces.
3. Step 3: Cut the potatoes into small cubes.
4. Step 4: Mix olive oil, lemon juice, garlic, rosemary, salt, and pepper in a bowl.
5. Step 5: Coat the chicken and potatoes with the mixture.
6. Step 6: Place the chicken and potatoes on a baking sheet.
7. Step 7: Roast in the oven for 20 minutes or until golden brown.
8. Step 8: Serve with a side of steamed broccoli or your favorite vegetable.

Banana Pancakes with Greek Yogurt

Calories: 463

Ingredients:

• Banana 1 medium
• Egg 1 large
• Whole wheat flour 50g
• Baking powder 1/2 tsp
• Salt Pinch
• Greek yogurt 100g

Cooking Steps:

1. Step 1: In a bowl, mash one ripe banana.
2. Step 2: Add one egg and whisk to combine.
3. Step 3: Mix in 50g of whole wheat flour, 1/2 tsp baking powder, and a pinch of salt.
4. Step 4: Heat a non-stick pan over medium heat and pour in small portions of the batter to form pancakes.
5. Step 5: Cook for 2-3 minutes on each side until golden brown and cooked through.
6. Step 6: Serve topped with 100g of Greek yogurt.

Balsamic Chicken and Veggie Wrap

Calories: 648

Ingredients:

• Chicken breast 150g
• Salt To taste
• Black pepper To taste
• Balsamic vinegar 1 tbsp
• Bell peppers 50g
• Cucumber 50g
• Red onion 30g
• Whole wheat tortilla 1 large
• Hummus 1 tbsp

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and 1 tbsp of balsamic vinegar.
2. Step 2: Grill the chicken breast over medium heat for 7-8 minutes on each side until fully cooked.
3. Step 3: While the chicken is grilling, chop 50g of bell peppers, 50g of cucumber, and 30g of red onion.
4. Step 4: Warm a whole wheat tortilla in a pan for 1-2 minutes.
5. Step 5: Spread 1 tbsp of hummus on the tortilla, add the chopped veggies and grilled chicken.
6. Step 6: Wrap it up and serve.

Grilled Pork Chops with Greek Salad

Calories: 741

Ingredients:

• Pork chops 200g
• Salt To taste
• Black pepper To taste
• Olive oil 2 tbsp
• Tomatoes 100g
• Cucumber 50g
• Bell peppers 50g
• Red onion 30g
• Feta cheese 50g
• Lemon juice 1 tbsp

Cooking Steps:

1. Step 1: Season 200g of pork chops with salt, pepper, and 1 tbsp of olive oil.
2. Step 2: Grill the pork chops over medium-high heat for 4-5 minutes on each side until cooked through.
3. Step 3: In a bowl, combine 100g of chopped tomatoes, 50g of cucumber, 50g of bell peppers, and 30g of red onion.
4. Step 4: Add 50g of feta cheese and dress with 1 tbsp of olive oil and 1 tbsp of lemon juice.
5. Step 5: Serve the grilled pork chops with the Greek salad on the side.