Chopped Greek Salad with Chicken

  • 1/3 cup red-wine vinegar
  • 1/4 teaspoon freshly ground pepper
  • 6 cups chopped romaine lettuce
  • 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
  • 2 medium tomatoes, chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 medium cucumber, peeled, seeded and chopped
  • 1/2 cup finely chopped red onion
  • 1/2 cup sliced ripe black olives
  • 1/2 cup crumbled feta cheese

Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

Mediterranean Braised Chicken with Olives

  • 1 tablespoon olive oil
  • 4 whole chicken legs, skinned and cut into thighs and drumsticks (about 2 1/2 pounds)
  • 1 medium yellow onion, cut into 1/2-inch dice
  • 3 carrots, cut into 1/2-inch dice
  • 1 cup low-sodium canned chicken broth
  • 1 cup water
  • 1 cup dry white wine
  • 4 sprigs thyme
  • 2 garlic cloves, minced
  • 1 1/2 inch piece fresh ginger, finely chopped (about 2 tablespoons)
  • 1/3 cup raisins
  • 1/2 cup pitted and roughly chopped large green olives, such as Cerignola (about 6)
  • 3/4 cup canned chickpeas, rinsed and drained
  1. Preheat oven to 350 degrees. In a large ovenproof skillet or Dutch oven, heat olive oil over medium heat. Place chicken pieces in skillet. Do not over crowd the pan with chicken. Saute until chicken is nicely crisped and browned on both sides, about 5 minutes per side. Transfer chicken to a large plate, and set aside.
  2. Using the same skillet; reduce heat to medium-low. add onion, carrots, garlic, and ginger. Saute, stirring frequently, until onion is soft and translucent, about 5 minutes. Add chicken broth, water, and wine; bring to a boil, and deglaze pan by scraping up any browned bits from the bottom with a wooden spoon. Return chicken to skillet, and add thyme. Bring liquid back to a boil; cover, and transfer to the oven. Braise 45 minutes.
  3. Remove skillet from oven, and stir in raisins, olives, and chickpeas. Return to oven; continue braising, uncovered, 20 minutes more. Remove from oven, and discard thyme. Serve hot.

Mediterranean Diet Meal Plan

Mediterranean Diet Meal Plan Foods

When on the Mediterranean Diet one should consume at least one serving of fruit per day, one serving of vegetables at every meal. The vegetables should be of various colors. This will ensure that you are getting all the nutrients you need to stay healthy. Consume nuts, legumes as a snack during the day. Eat only whole-grain pastas, cereals and breads. Do not purchase cereals w/ added sugar. Eat fish and poultry during the week and limit red meats to a few times a month. You can get a more detailed list of items here. Cooking with olive oil is a must.

Foods w/ restrictions while on a Mediterranean Diet Meal Plan

Red Meats should be limited to a few times a month. Avoid sweets and other processed foods. Eggs (due to the high cholesterol content) should be limited to a max of four per week.

Sample Mediterranean Diet Meal Plan

Below is a sample Mediterranean diet meal plan. This should give you an idea of what types of meals you should consume. Keep in mind that these meal plans are suggestions and do not take into account your daily caloric needs.

Day 1

Breakfast: Whole-Grain Olive oil Toast, Yogurt and Blueberry Smoothie and Almonds

Lunch: Greek Salad Pita Sandwiches

Snack: Marinated Olives and Feta

Dinner: Red Snapper w/ Thyme

Day 2

Breakfast: Yogurt Pancakes

Lunch: Chickpea Salad

Snack: Crackers and Dip

Dinner: Chicken Kabobs

Day 3


6 oz. Greek yogurt topped with ½ cup strawberries and 1 tsp. honey 1 slice whole-grain toast with half mashed avocado

Lunch: Chopped Greek Salad w/ Chicken

Snack: 1/8 cup sliced almonds & 1/8 cup peanuts

Dinner: 3 oz. salmon topped with 1 tsp. tarragon and 1 tsp. mustard over ½ cup couscous, ½ cup zucchini, and 4 spears asparagus

 Day 4

Breakfast: Olive Oil Toast and Yogurt with Blueberries and Almonds

Snack: Mediterranean Bean Salad with Cheese and Kiwi

Lunch: Lemon Pepper Salmon with Lentil Rice and Spinach Salad

Dinner: Apple with Goat Cheese