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