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14 Easy Mediterranean Recipes for Weeknights
Four make-ahead lunches and ten easy dinners, each with calculated macros (up to 54 g of protein), plus one shopping list for the whole pack.
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What’s inside
The Mediterranean way of eating keeps topping the best-diet lists, but most recipes assume you have all evening. These don't.
You get four lunches you can prep on Sunday and ten weeknight dinners, most in one pan or one sheet tray. Every recipe has its protein and calories per serving, and one shopping list covers the whole pack.
- Eat like the Mediterranean on a Tuesday nightHow to use the pack
- At a glanceAll 14 recipes sorted for your week
- Four make-ahead lunchesChickpea salad, tuna pita, a feta grain bowl and Greek salad with chicken
- Garlic lemon shrimp with couscousA 15-minute dinner
- White bean and tomato skilletPlant-powered and pantry-ready
- Shrimp and feta orzo, and chicken gyro bowlsOne skillet, and better than takeout
- Baked cod and sheet-pan salmonFish dinners under 30 minutes
- Greek lemon chicken, turkey meatballs, stuffed peppers and souvlakiThe protein-heavy favorites
- One shopping listEverything for all 14 recipes
A look at the pages
Who it’s for
- You want to eat Mediterranean without long recipes
- You need weeknight dinners in about 30 minutes
- You like to prep lunches on Sunday
- You want the protein and calories worked out
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free guideEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
Read the articles behind it
- Greek Chickpea Salad (Make-Ahead, 12 g Fiber)
- Greek Salad with Grilled Chicken (43 g Protein, Full Dinner Salad)
- Shrimp and Feta Orzo (One Skillet, 47 g Protein)
- Chicken Gyro Bowls with Tzatziki (25 Minutes, 44 g Protein)
- Mediterranean Salmon with Lemon and Dill (Sheet-Pan, 37 g Protein)
- Greek Lemon Chicken and Potatoes (One Pan, Mostly Hands-Off)
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