Mediterranean Diet Dinners in 25 Minutes: Meal Plan (July 3)
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This week’s Mediterranean Diet Dinners are ready in 25 minutes or less and are healthy, delicious, quick, and easy, too. Perfect for a festive week with the 4th of July celebrations in the middle. No need to sacrifice there! These simple meals are perfect for summer… and a fun week ahead!
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While we often consider Mediterranean Diet food to be filled with traditional dishes of the region, this week, we’re spreading our wings and making dinners with ingredients not always considered Mediterranean but adhering to the eating pattern with fresh flavors perfect for summer.
What to Eat on the Mediterranean Diet
The Mediterranean Diet is a lifestyle-friendly way of eating and living with tremendous health and well-being benefits. If you’re new to this “diet,” here are a few tips on what to eat more of, less of, and a few simple food groups to avoid.
Remember, the Mediterranean Diet is all about balance without strict rules of do this, not that. It’s a beautiful way to live without guilt when celebrations happen and we enjoy bounty, even when that includes sweet treats too.
- Eat more of these foods: Vegetables, leafy greens, fruits, nuts, whole grains, dairy (Greek yogurt and naturally low-fat hard cheeses or ricotta), beans and legumes, olive oil and healthy fats, seafood, poultry, eggs, herbs, and spices.
- Eat in moderation: Red meat.
- Avoid these foods (except for special occasions): Processed foods, added refined sugars, and refined grains.
Mediterranean Diet Dinners in 25 Minutes Menu
Monday’s dinner is a quick and easy salad made with, yes, canned tuna. It’s perfect for the day before the 4th! Add whole-grain bread to keep your eaters full!
Tuesday’s dinner is all about the 4th of July. I’m not sure we will adhere to strictly healthy food on this day of celebration, but I wanted to give you a healthy and delicious option while still festive and perfect for the 4th. Wednesday’s dinner will be super quick if you make extra chicken! See our 4th of July recipe ideas on the Independence Day page!
Wednesday’s dinner, as mentioned, will be super quick if you have leftover chicken. Otherwise, it’s still speedy… and always delicious and perfect for the hot summer days. While this recipe includes crispy bacon, which you can eliminate, it’s one of the foods I limit but enjoy occasionally.
Thursday’s dinner is one of my favorite quick and easy, 15-minute meals we enjoy all year. But especially lovely on a week when we’re spending more time outdoors enjoying life instead of cooking dinner. Add greens and roasted, steamed, or grilled vegetables!
Friday’s dinner is a Mediterranean-inspired pizza made on a sheet pan with all summer flavors!
The Treat this week is all about healthy (yes, after the 4th, I’m definitely back to that) and refreshing, cooling, and easy with zero refined sugars. And it’s yummy and pretty too.
Have a beautiful week– and Happy 4th of July!
RELATED: More 31Daily Dinner Ideas >>
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Mediterranean Diet Dinners in 25 Minutes: Meal Plan (July 3)
- Monday: Tuna Cucumber Salad
- Tuesday: Grilled Chicken and Vegetable Salad
- Wednesday: Chicken Cobb Salad
- Thursday: 15 Minute Spanish Baked Cod
- Friday: Sheet Pan Caprese Pizza
- Treat: Watermelon Granita
Mediterranean Diet Dinners in 25 Minutes: Meal Plan (July 3)
These Mediterranean Diet Dinners are ready in 25 minutes or less, are easy, healthy, delicious, and perfect for a festive 4th of July week.
Monday: Tuna Cucumber Salad
"This tuna, cucumber and mozzarella salad gives canned tuna fish a fresh new look (and tasting experience!). It’s super simple in nature, but a light and refreshing meal you’ll find yourself making repeatedly."
Tuesday: Grilled Chicken & Vegetable Salad with Chickpeas & Feta
Celebrating the 4th of July? Grilled chicken is often on the menu-- here's how to make it a bit healthier AND festive! "Fresh herbs, olives, and feta cheese give this grilled chicken and vegetable salad its distinct flavor. On a hot summer evening when you don't want to be in the kitchen, fire up the grill and in 25 minutes, dinner is served."
Chicken Cobb Salad with Avocado Ranch Dressing
This Chicken Cobb Salad with Avocado Ranch Dressing is a deliciously simple meal filled with tender, juicy chicken, perfectly cooked hard-boiled eggs, and crispy bacon (which you can eliminate, but it is good!). If you have leftover chicken from last night's dinner, this salad is ready in minutes!
Thursday: 15 Minute Spanish Baked Cod Recipe
This 15 minute Spanish Baked Cod recipe is a super easy, deliciously flavored, oven baked cod recipe that’s moist and juicy with almost zero prep. And with only a handful of healthy Mediterranean Diet ingredients.
Friday: Sheet-Pan Caprese Pizza
"This light and flavorful caprese pizza is ready when the tomatoes are just heated through and the mozzarella cheese is slightly melted. If you want a little more on this pizza, it'd be delicious with a few slices of prosciutto. Chef tip: let your dough come up to room temperature before you stretch it--it'll make it much easier to work with."
Treat: Watermelon Granita
Watermelon Granita is a simple and healthy snack, an elegant dessert after a summer meal, a summer teatime treat, or a child-friendly snack they’ll love. It’s simple, refreshing, and oh-so-easy!
More Weekly Dinner Plans
You can find all of our past weekly dinner meal plans here!