Eight. Consecutive. Years. — Seafoodies!
That’s how long the Mediterranean diet has reigned supreme as the best overall diet according to U.S. News and World Report. No flash-in-the-pan trend or celebrity-endorsed fad—this is the real deal, standing the test of time!
Thankfully, May isn’t just bringing us spring flowers and longer days—it’s also International Mediterranean Diet Month, and we’re diving fork-first into this celebration of olive oil-drizzled, seafood-rich, vegetable-abundant deliciousness. Not for a meal, not for a week, but ALL. MONTH. LONG!
Between end-of-school chaos, summer plans and the daily juggling act we call life, who has time for complicated meal prep? Not us! That’s exactly why we’ve crafted this month’s Mediterranean meal plan as your sanity-saving solution. No fussy techniques or impossible-to-pronounce ingredients here—these are satisfying dishes that will have everyone at your table asking for seconds, whether they can locate the Mediterranean Sea on a map or not.
Before we get started, let’s get one thing straight. Real Mediterranean eating isn’t some rigid rulebook with “allowed” and “forbidden” lists. It’s the centuries-old approach of coastal countries (from Italy, Greece and Spain to Lebanon to France and Turkey) where people gather around tables laden with freshly caught fish, locally grown produce and conversation that flows as freely as the olive oil. Meals savored slowly and in good company, movement integrated naturally and the radical notion that food should actually taste good while being good for you.
Now, that’s an easy diet we can dig!
And while we’re here for flavor first, the health benefits are frankly too impressive to ignore—especially for the ladies!! Research shows women following Mediterranean eating patterns slash heart disease risk by a whopping 25%. Those omega-3s aren’t only buzzwords—they’re important for improving cholesterol, firing up brain function and protecting against chronic conditions like diabetes and certain cancers. Not bad for something that tastes like a vacation on a plate.
It’s no surprise the Dietary Guidelines for Americans—which also recommend eating two to three servings of seafood a week—recommend the Mediterranean Diet as one of the preferred eating options for optimal health.
Another reason to bring on the Mediterranean-inspired meals—like these!
Breakfast
Everything Salmon & Egg Breakfast Hand Pies
Thanks to its inspired blend of flavors, high protein profile AND convenience, this is one of our testers’ favorite recipes, hands down!
Grab n’ Go Mediterranean Salmon Frittata Cups
These cups can be customized to your heart’s content—olives, sun dried tomatoes, diced peppers—whatever you have time for or left in the fridge!
Turmeric Smoked Salmon Breakfast Bowl
Smoked salmon and eggs are a time-tested classic—but layering on the bitter-sweet pairing of turmeric-dusted sweet potato and the creamy-crisp duo of avocado and radishes? Truly Med-inspired!
Appetizer
Sardines contain nearly the entire recommended daily intake of omega-3 fatty acids—which means your guests will get a great-tasting appetizer and a little health pick-me-up too!
Crab Empanadas with Mango Salsa
A flaky, portable meal that’s ideal for snacking or serving—our empanadas never fail to satisfy cravings and bring joy to all who indulge in them.
Grilled Whole Sardines with Charred Rosemary Vinaigrette
Be sure to accompany your dish with vinaigrette, a sprinkle of chopped herbs and lemon wedges for an extra burst of Mediterranean flavor!
Crostini with Blackened Tilapia and Watermelon Salsa
Top your final crostini with crumbled feta and drizzle of balsamic glaze, pop open a bottle of crisp Chardonnay and let the party begin!
Lunch
Grilled Mediterranean Cedar Plank Salmon Gyros
Store-bought tzatziki and whole-wheat pitas streamline the prep, so gyro assembly is easy-peasy—and bonus—cleanup is a breeze.
Mediterranean Salmon Bowl, Two Ways
Whichever un-bowl-ievable way you choose to enjoy your salmon—on a bed of quinoa, capped with a spoonful of tzatziki sauce, or with whole-wheat spaghetti and a balsamic vinegar drizzle—you really can’t go wrong!
Seared Scallop Salad with Blueberries
Once you see how easy it is to make scallops at home (it takes less than 10 minutes)—you’ll be adding them to pasta and rice dishes regularly.
Dinner
This Mediterranean recipe has it all—a speedy prep time, bountiful nutritional benefits and…drumroll please… the fact that everything cooks in one pan.
Tuna is rich in protein and low in fat and calories (without all the saturated fat and sodium of pepperoni or sausage)—so if you’ve never had seafood as a pizza topping, it’s time to give it a try!
Mediterranean Baked Shrimp with Feta
Pair your completed shrimp with brown rice or whole-grain pasta for a nourishing entrée—or with toasted baguette slices as an appealing tapa!
We use traditional shish kabob vegetables in this recipe, but feel free to make substitutions depending on what you have on hand.
For a big bite of the Mediterranean right at home, we’ve combined tuna, whole wheat pasta, olives, capers, feta, basil and lemon—so bright and delicious!
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