FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]

Ingredients

• 2 tablespoons Olive Oil (extra‑virgin, for sautéing)
• 1 medium Onion (finely diced)
• 3 cloves Garlic (minced)
• 1 large Red Bell Pepper (seeded and diced)
• 4 cup Tomatoes (chopped fresh, or 1 (28‑oz) can diced tomatoes)
• 1 teaspoon Ground Cumin
• 1 teaspoon Paprika (sweet or smoked)
• ¼ teaspoon Crushed Red Pepper Flakes (adjust for heat)
• ½ teaspoon Salt
• ¼ teaspoon Black Pepper (freshly ground)
• 8 large Eggs (room temperature)
• 2 tablespoons Fresh Parsley (chopped, for garnish)
• ¼ cup Feta Cheese (crumbled, optional)

Instructions

1. Prepare Vegetables

   Dice the onion, mince the garlic, seed and dice the red bell pepper, and chop the fresh tomatoes (or open the canned tomatoes).

   Time: PT10M

2. Sauté Aromatics

   Heat olive oil in a large skillet over medium heat. Add onion and sauté 3‑4 minutes until translucent, then add garlic and bell pepper; cook another 2‑3 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Build the Sauce

   Stir in cumin, paprika, and red‑pepper flakes; cook 30 seconds to release aroma. Add the chopped tomatoes, salt, and black pepper. Simmer, stirring occasionally, until the sauce thickens slightly, about 12‑15 minutes.

   Time: PT15M

   Temperature: Medium‑low heat

4. Poach the Eggs

   Make four shallow wells in the sauce with the back of a spoon. Crack two eggs into each well. Cover the skillet and cook 4‑6 minutes, or until the egg whites are set but yolks remain runny (or longer for fully set yolks).

   Time: PT5M

   Temperature: Medium heat

5. Finish and Serve

   Remove skillet from heat. Sprinkle chopped parsley and crumbled feta over the top. Serve directly from the skillet or transfer to plates with crusty bread on the side.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

15 g

Fat

15 g

Fiber

5 g