Breakfast, Lunch, Dinner + Snack

A simple one-day snapshot of colourful, high-protein, Mediterranean-inspired meals to keep things easy, fresh, and nourishing.

Breakfast:

Red Pepper Shakshuka with 2-Ingredient Za’atar Pitas

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Ingredients

Shakshuka

• 1 tbsp olive oil

• 1 small yellow onion, diced

• 2 red bell peppers, diced

• 2 cups cherry tomatoes, finely chopped

• 3 garlic cloves, minced

• 1 can diced tomatoes

• 2 tbsp tomato paste

• 1 tsp paprika

• 1 tsp cumin

• ½ tsp chili powder

• ½ tsp salt

• ¼ tsp black pepper

• 4 eggs

• Fresh parsley or cilantro, for topping

• Optional: crumbled feta

2-Ingredient Za’atar Pitas

• 1 cup plain Greek yogurt

• 1 cup self-rising flour or 2 cups almond flour

• 1 tbsp za’atar

• 1 tsp olive oil

Directions

1. Heat olive oil in a large skillet over medium heat.

2. Add onion and red peppers. Cook for 5–6 minutes, until softened.

3. Add cherry tomatoes and garlic. Cook for 3–4 minutes, until tomatoes begin to soften.

4. Stir in diced tomatoes, tomato paste, paprika, cumin, chili powder, salt, and pepper.

5. Simmer for 8–10 minutes, until the sauce thickens slightly.

6. Create 4 small wells in the sauce and crack 1 egg into each well.

7. Cover and cook for 6–8 minutes for soft yolks, or 9–10 minutes for firmer yolks.

8. Top with parsley, cilantro, and feta if using.

For the pitas:

1. Mix Greek yogurt, flour, za’atar, and olive oil until a dough forms.

2. Divide into 4-6 pieces and roll into small flatbreads.

3. Cook in a skillet over medium heat for 2–3 minutes per side, until golden OR bake 350F x 25-30 minutes.

4. Serve warm with shakshuka.

Swaps

• Gluten-Free: Use almond flour or gluten-free self-rising flour.

• Dairy-Free: Use dairy-free yogurt and skip feta.

• Plant-Based: Replace eggs with crumbled tofu and add ½ tsp turmeric.

  
  

Lunch:

Mediterranean Cauliflower Crunch Salad

Servings: 4–6

Prep Time: 20 minutes

Cook Time: None

Total Time: 20 minutes

This salad lasts for days in the fridge, making it perfect for meal prep, busy lunches, or a grab-and-go side.

Ingredients

Salad

• 1 head cauliflower, chopped into small clusters

• 1–2 bell peppers, chopped

• 1 zucchini, chopped

• ½ red onion, diced

• 1 can chickpeas, rinsed and drained

• ½ cup hemp seeds

• ¼ cup roasted cashews

• Optional: chopped parsley or dill

Honey Dijon Dressing

• 6 tbsp olive oil

• 3 tbsp vinegar

• 3 tbsp honey

• 2 tbsp Dijon mustard

• 2–3 garlic cloves, minced

• Juice of 1 lemon

• ½ tsp salt

• ¼ tsp black pepper

Directions

1. Add cauliflower, bell peppers, zucchini, red onion, chickpeas, hemp seeds, cashews, and herbs to a large bowl.

2. In a separate bowl, whisk together olive oil, vinegar, honey, Dijon, garlic, lemon juice, salt, and pepper.

3. Pour dressing over salad and toss well.

4. Store in the fridge for at least 30 minutes before serving for best flavour.

Swaps

• Gluten-Free: Naturally gluten-free.

• Dairy-Free: Naturally dairy-free.

• Plant-Based: Swap honey for maple syrup.

• Nut-Free: Swap cashews for pumpkin seeds or sunflower seeds.

Dinner:

Parchment Paper Honey Lemon Dill Salmon

Servings: 4

Prep Time: 15 minutes

Cook Time: 18–20 minutes

Total Time: 35 minutes

Cooking salmon in parchment paper creates a steamy little packet that keeps the fish tender, juicy, and flavourful.

Ingredients

• 4 salmon fillets

• 1 bunch asparagus, trimmed

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 small red onion, thinly sliced

• 1 lemon, sliced

Honey Lemon Dill Dressing

• 2 tbsp olive oil

• 1 tbsp honey

• Juice of 1 lemon

• 2 tbsp fresh dill, chopped

• 2 garlic cloves, minced

• ½ tsp salt

• ¼ tsp black pepper

Directions

1. Preheat oven to 400°F.

2. Cut 4 large pieces of parchment paper.

3. Divide asparagus, bell peppers, and red onion evenly between the parchment sheets.

4. Place 1 salmon fillet on top of each vegetable pile.

5. Whisk together olive oil, honey, lemon juice, dill, garlic, salt, and pepper.

6. Drizzle dressing evenly over each salmon fillet.

7. Top with lemon slices.

8. Fold parchment over the salmon and twist or crimp the edges to seal into packets.

9. Place packets on a baking sheet.

10. Bake for 18–20 minutes, or until salmon flakes easily with a fork.

11. Carefully open packets and serve.

Swaps

• Gluten-Free: Naturally gluten-free.

• Dairy-Free: Naturally dairy-free.

• Plant-Based: Swap salmon for tofu or tempeh and bake for 20–25 minutes.

Snack:

Peanut Butter Raspberry Yogurt Clusters

Servings: 8 clusters

Prep Time: 10 minutes

Freeze Time: 2–3 hours

Total Time: 2–3 hours

A fun, high-protein freezer snack with creamy yogurt, raspberries, peanut butter, and chia.

Ingredients

• 1½ cups plain Greek yogurt

• 3 tbsp peanut butter powder or natural peanut butter

• 1 cup fresh raspberries

• 1 tbsp chia seeds

• 1–2 tbsp peanut butter, for drizzling

• Optional: melted dark chocolate for drizzling

Directions

1. Line a baking sheet with parchment paper.

2. In a bowl, mix Greek yogurt with peanut butter powder or natural peanut butter.

3. Gently fold in raspberries and chia seeds.

4. Scoop into small clusters onto the baking sheet.

5. Drizzle with peanut butter.

6. Freeze for 2–3 hours, or until firm.

7. Store in a freezer-safe container.

Swaps

• Gluten-Free: Naturally gluten-free.

• Dairy-Free: Use coconut yogurt or another dairy-free yogurt.

• Plant-Based: Use dairy-free yogurt or soft tofu.

• Nut-Free: Swap peanut butter for sunflower seed butter.