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
- Preheat oven to 400 degrees. Line a baking pan with parchment
- Season salmon with salt and pepper and place skin-side down in the baking pan
- Whisk the olive oil and vinegar together in a small bowl
- Add minced garlic and Herbes de Provence and whisk again to blend
- Brush tops and sides of salmon fillets with the olive oil-lemon mixture
- Bake until salmon is opaque and cooked through, about 13–15 minutes
- 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