Breakfast
You will start the day with a satisfying meal with this lively flavor. Shakshuka recipeIt is a staple breakfast dish in the Middle East that follows the Mediterranean diet. Serve in 2 slices Sprouted grain bread.
Lunch
Canned fish offers a convenient (and delicious!) way to add more seafood to your day. Today, try canned salmon mixed with capers, lemon, and fennel. Serve on 100% whole grain or sourdough bread.
To take Salmon Salad Tartines Recipe.
Snack
Evening meal
2 days
Breakfast
Lunch
This 20-minute lunch, featuring protein-rich shrimp, hearty veggies, and fiber-rich chickpea-based rice, will keep you full until dinner.
In a hurry? Get one Freshé canned tuna pack (Savoury varieties like Provence Niçoise and Sicilian Caponata are also available) and pair it with a piece of fruit instead.
To take Roasted Mediterranean Shrimp Bowl recipe.
Snack
Evening meal
Yes, pasta night is still for a reason! Combine spiralized zucchini and spaghetti to add an interesting texture and an extra dose of nutrients to your meal.
To take Creamy Chicken and Zoodle Spaghetti recipe.
3 days
Breakfast
Make a meal-friendly egg dish today that you can enjoy right away And Put extra in the freezer for a later date. Enjoy with a spinach salad and an 8-ounce latte with nonfat or unsweetened soy milk.
To take Asparagus Omelette Recipe on a Tray.
Lunch
You can make a delicious take-away meal by turning all the colorful ingredients of the classic Greek salad (cherry tomatoes, red onion, crumbled feta cheese) into a whole-wheat wrap.
To take Greek Salad Wrap Recipe.
Snack
Greek yogurt (instead of sour cream or mayonnaise) forms the base of this creamy sauce. full of fresh herbs and bright citrus. Steam green beans or chop raw radishes, cucumbers, and carrots for dipping.
To take Dill Sauce Recipe.
Evening meal
If you have an air fryer, you can whip up this healthy meal without getting a single pan out. Bake up an extra salmon fillet to enjoy for lunch tomorrow.
To take Air Fryer Salmon and Chard Recipe.
4 days
Breakfast
Lunch
Serve the extra salmon fillet from last night’s dinner with arugula sauce, cherry tomatoes, and homemade Italian dressing.
Snack
Do you have homemade hummus left in the fridge from day one? Enjoy! fresh raw vegetables today. No? Consider this an excuse to whip up a fun variation on chickpea dip.
To take Roasted Red Pepper Hummus Recipe.
Evening meal
Parmesan, kale, and cottage cheese blend into a dreamy nut-free pesto that’s perfect for adding to low-carb pasta or spooning over baked chicken breasts. Want more protein? Add sliced chicken breasts or canned white beans for a filling meal.
To take Creamy Kale Pasta Recipe.
Note: If you are not in the mood to cook tonight, you can heat up the leftover omelet and serve with a salad.
Stefani (she/her) is a registered dietitian, NASM certified personal trainer, and the director of the Good Housekeeping Institute Nutrition Lab, where she oversees all nutrition-related content, testing, and assessments. She holds a BA in nutritional sciences from Pennsylvania State University and an MA in clinical nutrition from NYU. Good Housekeeping is a staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to promote informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her older son. to place Greek family.
Trish (she/her) is the assistant food editor at Good Housekeepingwhere she covers all things food-related, from food trends and delicious recipes to most-tested kitchen products and grocery store finds. She has over a decade of experience writing about food for GH. Women’s Health, Prevention, Red Book, women dayThe Daily Meal and Food Network. When she’s not at the supermarket or trying a new recipe, you can find her on the beach, in her backyard, or on the couch — usually with a glass of wine in hand.
Valerie Agyeman (she/her) is a women’s health dietitian and host of the Flourish Heights podcast, where she produces scientific content covering often overlooked topics in nutrition, wellness and women’s health. She has over 10 years of experience in nutrition communications, corporate health and clinical nutrition. Valerie is a trusted expert and appears regularly on channels including the ABC. Good morning Washingtonand is an expert contributor to publications such as: Women’s HealthThirty and Shape.
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