Mediterranean Meal Planning with Wondr Health

Mediterranean Basics

Your Wondr “essentials” grocery guide

Make meal planning for Mediterranean-style recipes a cinch with this budget-friendly kitchen basics grocery list.

Take this list with you on your next grocery run and consider picking 2-3 favorites from each category. Have fun trying new options!

Produce

Array of fruits:

(great for a naturally sweet meal finisher):

apples

apricots

blueberries

cherries

dates

grapefruits

grapes

lemons

limes

melons

nectarines

oranges

peaches

pears

pomegranates

strawberries

tangerines

Variety of veggies:

(eat the rainbow - the more colors, the more benefits!):

bell peppers

cucumbers

eggplants

kale red onions spinach tomatoes

Tip: Choosing in-season fruits gets you fresher flavors and better prices. For example, melons and berries in the summer, pears in the fall, apples and bananas in winter and spring.

Proteins (fresh, frozen, or canned - go for what makes sense for you)

cheese (consider reduced-fat feta, mozzarella, Parmesan)

chicken

eggs

lean cuts of red meat

mackerel

reduced-fat yogurt

salmon

sardines

shrimp tuna

Tip: Consider aiming for about 2 servings of fish per week to get the benefits of heart-healthy omega-3s.

Legumes (filling foods that are great sources of protein and fiber)

beans (black, canellini, navy, adzuki, lima, mung, fava, soy, edamame)

chickpeas

Tip: Canned, dried, fresh, or frozen are all nutritious options.

lentils

peas (green or black-eyed)

Whole grains (high fiber, filling, nutrient-rich)

barley

farro

oats

quinoa

rice (brown, wild)

Fun Fact: Whole grains can be secret sources of protein!

Fats

Oils:

(for cooking, dressings, and marinades):

canola oil

extra-virgin olive oil

olives

sesame oil

shredded-wheat cereals

tabbouleh

whole-grain bread

whole-wheat couscous

Nuts and seeds:

(add crunch and healthy fats to your meals):

almonds

cashews

chia seeds

flaxseeds

pine nuts

pistachios

sunflower seeds

walnuts

Flavor Enhancers (fresh herbs can help enhance flavor, but dried are great, too)

Herbs and spices:

(fresh herbs can help enhance flavor, but dried are great, too):

basil

cardamom

cilantro

cumin

curry

Tips:

dried chiles

garlic

mint

oregano

paprika

parsley

rosemary

sage

thyme

turmeric

Vinegars:

balsamic vinegar

red wine vinegar

white wine vinegar

• Feel free to customize this list with items based on favorite cultural foods and dietary needs.

• Buying in bulk can help save some dollars and keep you well-stocked for longer.

• Canned, dried, and frozen options can often be less expensive, have a longer shelf life, and provide equal nutritional value as fresh options.

Meet Mediterranean

Quick tips to get started

• Enjoy an array of vegetables

• Feature fish two times a week

• Bring on the beans, peas and lentils

• Opt for olive oil

• Finish off your meal with fruit

• Lighten up on sweets, dairy, and red meat

IDEAS TO INSPIRE YOU

• Oatmeal with non-fat milk or milk alternative, apples, cinnamon, chopped walnuts

• Avocado toast with hard-boiled egg, sunflower seeds, drizzle of olive oil, squeeze of lemon

• Whole grain bowl made with brown rice, barley, chicken, red/green/orange pepper strips, broccoli florets, pesto

• Tuna wrap with black olives, light mayo, dill, shredded lettuce, squeeze of lemon

5 HUNGER SAVERS

About 100-125 calories each

• 3 Tbsp hummus + 1 cup carrot chips

• 5 olives + 1/4 cup reduced-fat feta cheese

• 1 cup red pepper strips + 12 whole almonds

• Greek salad made with tomato, cucumber, red onion, green pepper, chickpeas, feta, red wine vinegar, olive oil

• Roasted ginger salmon with whole wheat couscous, roasted asparagus

• Broiled lemon chicken with basil potatoes, sautéed green beans with walnuts

• Baked halibut with tomato, eggplant, zucchini over quinoa

• 1 oz mozzarella + 1 cup cherry tomatoes

+ balsamic vinegar

• 4 whole dried apricots + 15 pistachios

SHEET PAN MEDITERRANEAN SALMON WITH ROASTED VEGGIES

Ingredients

• ¼ cup olive oil

• ¼ cup lemon juice

• 2 Tbsp Italian seasoning (prepared or using recipe below)

• 1 lb baby gold potatoes, halved

• 1 yellow onion, sliced

• 2 Tbsp minced garlic

• 2 lbs fresh green beans, trimmed

• 4 4-oz salmon fillets

• Salt and black pepper to taste

Italian Seasoning Blend Ingredients

• 2 tsp dried basil

• 2 tsp dried oregano

• 1 tsp rosemary

• 1 tsp thyme

• 1 tsp garlic

• 1 tsp red pepper flakes (optional)

Directions

Preheat the oven to 425°F.

Line a sheet pan with aluminum foil and lightly coat with nonstick cooking spray.

Mix the Italian Seasoning Blend with olive oil and lemon juice in a large bowl. Reserve 2 Tbsp of the oil mixture.

Toss the potatoes, onions, and garlic in the bowl to season them with the spice and oil mixture. Spread vegetables on the pan and bake for 10-15 minutes until the potatoes begin to brown–they will not be fully cooked at this point.

Remove the pan from oven. Add the green beans to the pan and lightly mix. Place the salmon fillets next to vegetables on the pan and brush with the remaining oil mixture. Season with salt and black pepper to taste.

Bake for an additional 15-20 minutes or until potatoes are tender and fish flakes.

CHICKEN KABOBS WITH COUSCOUS

Chicken kabobs ingredients

• 2 Tbsp olive oil

• Moroccan Spice Blend

• 1 lb boneless, skinless chicken breasts, cut into large cubes

• 1 medium zucchini, sliced thick

• 1 red bell pepper, cut in large pieces

• 1 yellow bell pepper, cut in large pieces

• 1 green bell pepper, cut in large pieces

• 1 red onion, sliced in large pieces

• 12 kabob skewers

• 2 2/3 cups couscous, cooked

• ½ cup raisins

Moroccan spice blend ingredients

• 2 tsp cumin

• ½ tsp chili powder

• 1 tsp turmeric

Directions

Preheat broiler on high setting.

In a large bowl, combine oil and spice blend.

Add chicken and veggies to the bowl and mix to coat pieces.

Assemble kabobs by threading chicken, zucchini, bell peppers, and onion on skewers. Repeat until all skewers are filled.

Spread skewers around baking pan.

Place kabobs under broiler and cook for 10 minutes, rotating halfway through or until chicken reaches an internal temperature of 165 °F. If needed, broil in batches. Serve

VERY VEGGIE MINESTRONE SOUP

Makes 4 servings

Ingredients

• 2 Tbsp olive oil

• 1 medium onion, chopped

• 2 carrots, peeled and cut into ¼ inch slices

• 3 stalks celery, cut into ¼ inch slices

• 2 tsp minced garlic

• 32 oz low-sodium vegetable broth

• 1 tsp dried oregano

• 1 14.5-oz can no salt added diced tomatoes with basil, garlic, and oregano

Directions

• 1 15-oz can cannellini beans, drained and rinsed

• 2 cups fresh green beans, cut into 2-inch pieces

• ½ cup dry mini penne or small macaroni pasta

• 1 medium zucchini, halved and sliced into ¼ inch half moons

• ½ cup fresh basil, chopped

• 8 Tbsp Parmesan cheese, shredded

Heat a large soup pot over medium heat.

Add oil and stir in onions, carrots, and celery. Cook, stirring frequently, until vegetables are tender.

Mix in garlic and cook for another 5 minutes, until garlic is tender but not browned.

Pour in vegetable broth, then add in oregano, stirring well.

Mix in diced tomatoes, cannellini beans, and green beans and simmer uncovered for 10 minutes.

Bring to a boil, then add in pasta and zucchini and cook for 7-10 minutes or until tender.

Stir in fresh basil. Serve and top each bowl with 2 Tbsp of Parmesan cheese.

SALMON-BERRY POWER BOWL

Makes 4 servings

Prep time: 20 minutes | Cook time: 12 minutes |

Total time: 32 minutes

Ingredients

• 1 lb salmon, cut into 4 equal portions

• 1 tsp smoked paprika

• 1/2 tsp garlic powder

• 1/4 tsp dried rosemary

• 1 cup cooked quinoa (prepared according to package directions)

• 5 oz baby spinach

Directions

Preheat oven to 400°F.

Cover a baking sheet with aluminum foil.

Place salmon on baking sheet and season with paprika, garlic powder, and rosemary.

Bake salmon for 12 minutes or until fish flakes.

Remove skin if needed.

Assemble each grain bowl by layering quinoa, spinach, walnuts, blueberries, onion, radishes, feta, and top with salmon and dressing.

Nutrition Information

• 1/4 cup walnuts, toasted and chopped

• 1 cup blueberries

• 1/2 cup red onion, thinly sliced

• 1/2 cup radishes, thinly sliced

• 1/2 cup reduced-fat feta cheese, crumbled

• 1/4 cup light raspberry vinaigrette

Chef Tip:

To toast the walnuts, spread them evenly on a baking sheet and bake for 9 minutes at 325°F or until lightly browned.

465 calories, 23 g carbs, 33 g protein, 25 g fat, 6 g saturated fat, 4 g fiber, 2.5 g added sugar, 566 mg sodium, 823 mg potassium, 12 mcg vit D, 132 mg calcium, 3 mg iron