Mediterranean Diet Meal Plan

Ingredients

• 2 tablespoons Extra Virgin Olive Oil (for sautéing)
• 1 medium Onion (peeled and diced)
• 1 large Red Bell Pepper (seeded and diced)
• 3 cloves Garlic (minced)
• 28 ounces Canned Crushed Tomatoes (prefer no‑salt added)
• 2 tablespoons Tomato Paste (adds depth)
• 1 teaspoon Ground Cumin
• 1 teaspoon Smoked Paprika
• 0.25 teaspoon Cayenne Pepper (optional for heat)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper (freshly ground)
• 6 large Eggs (room temperature)
• 2 tablespoons Fresh Parsley (chopped, for garnish)
• 0.25 cup Feta Cheese (crumbled, optional)

Instructions

1. Prepare Vegetables

   Dice the onion and red bell pepper into ½‑inch pieces. Mince the garlic cloves.

   Time: PT5M

2. Sauté Aromatics

   Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper, sauté until softened and lightly golden, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Add Garlic and Spices

   Stir in the minced garlic, ground cumin, smoked paprika, cayenne (if using), salt, and black pepper. Cook for 2 minutes until fragrant.

   Time: PT2M

   Temperature: Medium heat

4. Create Tomato Base

   Add the crushed tomatoes and tomato paste. Stir to combine, bring to a gentle simmer, and let cook for 10 minutes, stirring occasionally, until the sauce thickens slightly.

   Time: PT10M

   Temperature: Medium simmer

5. Add the Eggs

   Make six small wells in the sauce and crack an egg into each well. Reduce heat to low, cover the skillet, and cook for 5 minutes, or until the egg whites are set but yolks remain runny.

   Time: PT5M

   Temperature: Low heat

6. Finish and Serve

   Remove the skillet from heat. Sprinkle chopped parsley and crumbled feta over the top. Serve immediately with crusty bread or toasted pita.

   Time: PT2M

Nutrition Facts

Calories

210

Protein

12 g

Carbohydrates

15 g

Fat

13 g

Fiber

4 g

Ingredient Substitutions

• Instead of Extra Virgin Olive Oil: Avocado oil, Canola oil
• Instead of Onion: Shallots, Leeks
• Instead of Red Bell Pepper: Green bell pepper, Yellow bell pepper
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Canned Crushed Tomatoes: Fresh ripe tomatoes (about 4 cups)
• Instead of Tomato Paste: Tomato sauce (1/4 cup)
• Instead of Ground Cumin: Garam masala (½ tsp)
• Instead of Smoked Paprika: Regular paprika, Chipotle powder (½ tsp)
• Instead of Cayenne Pepper: Red pepper flakes (¼ tsp)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Eggs: Egg whites (12)
• Instead of Fresh Parsley: Cilantro, Fresh basil
• Instead of Feta Cheese: Goat cheese, Cotija

Equipment Needed

• Large Skillet (cast iron or non‑stick)
• Wooden Spoon
• Ladle (optional)
• Chef’s Knife
• Cutting Board
• Measuring Spoons
• Small Bowl (optional)

Critical Steps — Do Not Skip

• Sauté the onion and pepper until softened but not burnt.
• Simmer the tomato sauce long enough to thicken.
• Cook the eggs just until whites set to keep yolks runny.

Chef Tips from the Video

• Use high‑quality extra virgin olive oil for the best flavor.
• Add a pinch of sugar if the tomatoes are too acidic.
• For extra heat, drizzle a few drops of harissa sauce just before serving.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 2 days. Reheat gently on the stove.

Freezer: Not recommended; texture of eggs changes after freezing.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the tomato sauce a day ahead; store refrigerated and reheat before adding eggs.
• Chop vegetables and measure spices in advance for faster cooking.

Frequently Asked Questions