Mediterranean Diet at Every Meal

All of these meal suggestions feature foods from a Mediterranean-style diet, which — in addition to being heart-healthy — has also been shown to provide anti-inflammatory benefits (good news for arthritis sufferers).

Rating – Medium

Breakfast ideas

• Oatmeal with fresh fruit
• Avocado slices on whole wheat toast
• Scrambled eggs with feta cheese and spinach

Lunch ideas

• Greek salad with chickpeas for protein
• Tuna sandwich on whole wheat bread
• Grilled cheese with feta and sun-dried tomatoes. Grill with olive oil instead of butter

Dinner ideas

• Easy baked salmon, whole wheat couscous, spinach salad with sliced oranges

The dinner menu of salmon, whole wheat couscous, and a spinach salad with oranges brings together different tastes and textures for a simple, satisfying, Mediterranean-style meal.

Ingredients

• 4 6-oz. salmon fillets
• Salt and pepper to taste
• 2 tablespoons extra virgin olive oil
• Juice from half of a lemon; save the other half for wedges
• 2 large garlic cloves, minced
• 1 teaspoon Herbes de Provence or Italian seasoning
• Lemon wedges for serving, if desired

Instructions

1. Preheat oven to 400 degrees. Line a baking pan with parchment
2. Season salmon with salt and pepper and place skin-side down in the baking pan
3. Whisk the olive oil and vinegar together in a small bowl
4. Add minced garlic and Herbes de Provence and whisk again to blend
5. Brush tops and sides of salmon fillets with the olive oil-lemon mixture
6. Bake until salmon is opaque and cooked through, about 13–15 minutes
7. Serve on a bed of whole wheat couscous, and garnish each fillet with a lemon wedge

Note: Leftover cooked salmon can be cooled, covered, and refrigerated to enjoy the next day