Insanely Good Mediterranean Meal Plan | Dish on Fish
Monthly Meal Plans

The Insanely Good Mediterranean Meal Plan Making Healthy Eating Easy

Welcome, Seafoodies! 

Have you heard the news? The Mediterranean diet just scored the title of best overall diet in the U.S. News and World Report’s annual ranking for the seventh time in a row (yes, seventh!). And let’s just say, it’s totally deserving! And since May is also International Mediterranean Diet Month, we are celebrating this delicious and healthful eating style. All. Month. Long.

We know you’re busy getting ready for the end of the school year or even just the start of summer—and the last thing anyone needs is to make healthy eating complicated. Which is why this is the impetus of this month’s Mediterranean meal plan. May’s meal plan is all about keeping things simple and scrumptious with a wide variety of wholesome and nourishing foods that will satisfy everyone, whether they regularly eat the Mediterranean way or not.

Our recipe roundup will help you load up your plate with colorful veggies and fruits, swap out those refined grains for the hearty whole stuff, drizzle on an extra serving of olive oil and up your seafood intake. Packed with protein, heart-healthy omega-3s and a boatload of essential vitamins and minerals, seafood is a true staple of the Mediterranean diet for good reason. According to the latest Dietary Guidelines for Americans, we should aim to eat 2-3 servings of a variety of seafood—from salmon, halibut and tuna to shrimp, lobster, crab and scallops—each week. 

If easy meal planning and outstanding flavors aren’t enough, going Mediterranean can be a total game-changer for your heart health too! And this is especially important for women. Recent studies have shown that women who follow a Mediterranean diet slash their risk of heart disease by 25%. And the benefits don’t stop there. Improving cholesterol, promoting brain health and reducing the risk of chronic diseases like diabetes and some cancers are just a few more benefits of eating the Mediterranean way.   

From the sun-kissed shores of Greece to the bustling markets of Italy, the Mediterranean diet isn’t just about what you eat—it’s a lifestyle rich in fresh nutrient-rich foods, regular movement throughout the day and enjoying meals with friends and family. 

So, here’s to more Mediterranean-inspired meals!


Simple Shrimp & Avocado Toast 

Start your day off right with this simple yet satisfying breakfast—featuring succulent shrimp atop creamy avocado toast.

Turmeric Smoked Salmon Breakfast Bowl 

With turmeric-smoked salmon, these bowls are a meal-prep dream for a nourishing start to your morning routine. Bursting with vibrant flavors, you’ll find yourself tempted to also indulge in this recipe for a weekend brunch favorite!


Grilled Mediterranean Cedar Plank Salmon Gyros 

Cedar plank gyros showcase everything we love about the Mediterranean diet—wholesome veggies, heart-healthy olive oil and salmon, of course!

Mediterranean Salmon Bowl, Two-Ways 

Double the flavor and fun—these Mediterranean-inspired bowls are chock-full of wholesome ingredients. With a dish like this, it’s easy to get the recommended two to three servings of seafood per week!

Mediterranean Tuna Pizza

This picture-perfect pie is ready in just 20 minutes (thanks to using a premade flatbread or pizza crust), so it easily serves as a light lunch, after-school snack or even a party app (just slice into squares).

Lobster Salad with Summer Fruit

Lobster may have a decadent reputation, but it’s actually low in calories and rich in protein, making it the perfect salad addition to the Mediterranean diet!


Smoked Trout Dip

Smoked Trout Dip 

Smoked trout typically comes in a tin, pouch or vacuum-packed, making it a great pantry- or fridge-stable seafood product to quickly top a salad or use in a dip like this! 

Crab Empanadas with Mango Salsa 

Mango salsa is a pleasant contrast to the fiery flavors of the serrano chili, making this unique dish the ultimate combination of sweet and heat! 


One-Pan Mediterranean Salmon 

What’s made in one pan and oh-so-flavorful? Our easy Mediterranean Salmon, of course! Low prep and a quick cooking time—this dish is a family dinner dream.

Mediterranean Baked Shrimp with Feta 

Steamed, sautéed or right from the oven, shrimp always hits the trifecta for taste, nutrition and convenience—and this recipe is no exception.

Mediterranean Tuna Skewers 

Our secret ingredient is an herb-garlic marinade, which gives the tuna an incredibly rich flavor. Don’t be surprised if you have to arm-wrestle your tablemates for the last skewer!

Mediterranean Tuna and Pasta

Mediterranean Tuna and Pasta 

Once the laptops and schoolwork get put away you can have this tuna pasta recipe ready in a snap! Who doesn’t love dinner on the table in about 20 minutes?

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