Mediterranean Diet 101: Meal Plan, Foo…
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
Below is a sample menu for one week on the Mediterranean diet. Feel free to adjust the portions and food choices based on your own needs and preferences. Breakfast: Greek yogurt with strawberries and oats. Lunch: Whole-grain sandwich with vegetables. Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert. Monday: Breakfast: Greek yogurt with strawberries and oats. Lunch: Whole-grain sandwich with vegetables. Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert. Tuesday: Breakfast: Oatmeal with raisins. Lunch: Lentil soup with whole-wheat pita bread. Dinner: Roasted chicken with roasted potatoes and salad. Fresh fruit for dessert. Wednesday: Breakfast: An omelet with cheese and tomatoes. Lunch: Greek salad with whole-grain bread. Dinner: Salmon with brown rice and steamed broccoli. A glass of red wine for dessert. Thursday: Breakfast: A smoothie with banana, berries, and milk. Lunch: Hummus with carrot sticks and whole-wheat crackers. Dinner: Vegetable lasagna with salad. A piece of dark chocolate for dessert. Friday: Breakfast: Scrambled eggs with spinach and cheese. Lunch: A tuna sandwich with lettuce and tomato. Dinner: Grilled lamb chops with quinoa and roasted vegetables. Fresh fruit for dessert. Saturday: Breakfast: Pancakes with honey and fresh berries. Lunch: A vegetable and cheese pizza. Dinner: A seafood paella with salad. A glass of red wine for dessert. Sunday: Breakfast: A fruit salad with yogurt and granola. Lunch: A chicken and vegetable soup with whole-wheat bread. Dinner: A roasted turkey with mashed potatoes and green beans. A slice of apple pie for dessert. Good quality extra virgin olive oil (My favorite Mediterranean olive oils are available in our online shop) Legumes such as beans, chickpeas, and lentils (both dry and canned)
Monday: Breakfast: Greek yogurt with strawberries and oats. Lunch: Whole-grain sandwich with vegetables. Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.
Tuesday: Breakfast: Oatmeal with raisins. Lunch: Lentil soup with whole-wheat pita bread. Dinner: Roasted chicken with roasted potatoes and salad. Fresh fruit for dessert.
Wednesday: Breakfast: An omelet with cheese and tomatoes. Lunch: Greek salad with whole-grain bread. Dinner: Salmon with brown rice and steamed broccoli. A glass of red wine for dessert.
Thursday: Breakfast: A smoothie with banana, berries, and milk. Lunch: Hummus with carrot sticks and whole-wheat crackers. Dinner: Vegetable lasagna with salad. A piece of dark chocolate for dessert.
Friday: Breakfast: Scrambled eggs with spinach and cheese. Lunch: A tuna sandwich with lettuce and tomato. Dinner: Grilled lamb chops with quinoa and roasted vegetables. Fresh fruit for dessert.
Saturday: Breakfast: Pancakes with honey and fresh berries. Lunch: A vegetable and cheese pizza. Dinner: A seafood paella with salad. A glass of red wine for dessert.
Sunday: Breakfast: A fruit salad with yogurt and granola. Lunch: A chicken and vegetable soup with whole-wheat bread. Dinner: A roasted turkey with mashed potatoes and green beans. A slice of apple pie for dessert.
Good quality extra virgin olive oil (My favorite Mediterranean olive oils are available in our online shop)
Legumes such as beans, chickpeas, and lentils (both dry and canned)
DA: 87 PA: 78 MOZ Rank: 51
