Eating the Mediterranean way doesn’t have to mean long recipes or hours in the kitchen. The idea is simple: lots of vegetables, beans, whole grains, fish, olive oil and herbs.

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Here’s a full week of dinners. Each one takes four steps or less.

Monday: Lemon Garlic Baked Salmon With Vegetables

1. Heat the oven to 200°C (400°F). Spread broccoli and cherry tomatoes on a tray with olive oil and salt.
2. Place the salmon fillets on the tray. Top with garlic, lemon slices and black pepper.
3. Bake for 12–15 minutes, until the salmon flakes easily.
4. Finish with fresh parsley and a squeeze of lemon.

Tuesday: Chickpea and Spinach Stew

1. Sauté onion and garlic in olive oil until soft.
2. Add canned tomatoes, cumin, paprika and drained chickpeas. Simmer for 10 minutes.
3. Stir in spinach until it wilts.
4. Season and serve with whole-grain bread.

Wednesday: Greek Chicken Bowls

1. Toss chicken pieces with olive oil, oregano, garlic, lemon juice and salt.
2. Cook in a pan for 6–8 minutes, until cooked through.
3. Add cooked brown rice or quinoa to bowls with cucumber, tomato, red onion and olives.
4. Top with the chicken, crumbled feta and a spoonful of yogurt.

Thursday: Whole-Wheat Pasta With Tomatoes and Olives

1. Cook the pasta according to the packet.
2. Warm olive oil and garlic in a pan. Add halved cherry tomatoes and cook until soft.
3. Stir in olives, capers and a handful of basil.
4. Toss with the pasta and a little grated Parmesan.

Friday: Shrimp and Vegetable Skillet

1. Sauté zucchini and bell peppers in olive oil for 5 minutes.
2. Add shrimp, garlic and chili flakes. Cook for 3–4 minutes, until the shrimp turn pink.
3. Finish with lemon juice and parsley.
4. Serve over couscous or with bread.

Saturday: Stuffed Bell Peppers

1. Heat the oven to 190°C (375°F). Halve the peppers and remove the seeds.
2. Mix cooked rice, lentils or ground turkey, chopped tomatoes, herbs and spices.
3. Fill the peppers, then cover and bake for 25–30 minutes.
4. Top with feta or yogurt before serving.

Sunday: Lentil Soup

1. Sauté onion, carrot and celery in olive oil.
2. Add rinsed lentils, garlic, cumin and vegetable stock.
3. Simmer for 25–30 minutes, until the lentils are tender.
4. Add lemon juice and serve with a simple salad.

Quick Tips

• Keep staples ready: olive oil, canned tomatoes, chickpeas, lentils, whole grains and dried herbs.
• Cook grains once: a big batch of rice or quinoa can cover several meals.
• Use leftovers: Sunday’s soup makes an easy Monday lunch.

Simple ingredients, short steps and real flavour. That’s what makes the Mediterranean diet easy to stick with.

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