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Weekly Mediterranean
diet meal plan:
Monday
Breakfast: Greek yogurt with mixed berries and a drizzle of
honey
Lunch: Quinoa salad with grilled vegetables (zucchini, bell
peppers, onions), chickpeas, feta cheese, and lemon vinaigrette
Dinner: Baked salmon with roasted potatoes, asparagus, and
tzatziki sauce
Tuesday
Breakfast: Overnight oats with chia seeds, almond milk, and
sliced almonds
Lunch: Lentil soup with a whole wheat pita and hummus
Dinner: Vegetable lasagna with whole wheat noodles and a
side salad
Wednesday
Breakfast: Scrambled eggs with spinach, tomatoes, and whole
wheat toast
Lunch: Mediterranean chickpea salad with olives, feta,
cucumber, and lemon dressing
Dinner: Grilled chicken kabobs with bell peppers, onions,
and tzatziki sauce over brown rice
Thursday
Breakfast: Avocado toast on whole grain bread topped with a
poached egg
Lunch: Tuna salad in a whole wheat pita with greens and
tomatoes
Dinner: Shrimp and vegetable stir fry over zucchini noodles
Friday
Breakfast: Whole grain cereal with almond milk and berries
Lunch: Quinoa stuffed bell peppers with feta and fresh
parsley
Dinner: Grilled fish with roasted vegetables and hummus
Saturday
Breakfast: Vegetable frittata with feta cheese
Lunch: Greek salad with olives, tomatoes, cucumbers, feta,
olive oil and lemon dressing
Dinner: Lentil and sweet potato curry over brown rice
Sunday
Breakfast: Yogurt parfait layered with yogurt, mixed fruit
and nuts
Lunch: Leftovers or large salad with tuna or grilled chicken
Dinner: Vegetable and bean soup with whole grain bread
This provides a mix of fruits, vegetables, whole grains,
lean proteins, healthy fats and Greek yogurt - all staples of the Mediterranean
diet pattern.
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