Mediterranean diet meal plan Sample
The Mediterranean diet is known for its emphasis on whole, unprocessed foods, healthy fats, and moderate portions of lean protein.
Here's an example of a 7-day Mediterranean diet meal plan:
Day 1:
- Breakfast: Greek yogurt with mixed berries and a sprinkle of honey
- Lunch: Whole wheat pita stuffed with falafel, tomatoes, cucumber, and tzatziki sauce
- Dinner: Grilled fish with a side of roasted vegetables and quinoa
Day 2:
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Whole wheat spaghetti with a tomato-based sauce and a side of mixed green salad
- Dinner: Grilled chicken breast with a side of roasted vegetables and brown rice
Day 3:
- Breakfast: Avocado toast with a poached egg and a side of mixed berries
- Lunch: Whole wheat wrap with hummus, cucumber, tomatoes, and feta cheese
- Dinner: Baked salmon with a side of roasted vegetables and quinoa
Day 4:
- Breakfast: Greek yogurt with mixed berries and a sprinkle of honey
- Lunch: Whole wheat pita stuffed with falafel, tomatoes, cucumber, and tzatziki sauce
- Dinner: Grilled fish with a side of roasted vegetables and quinoa
Day 5:
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Whole wheat spaghetti with a tomato-based sauce and a side of mixed green salad
- Dinner: Grilled chicken breast with a side of roasted vegetables and brown rice
Day 6:
- Breakfast: Avocado toast with a poached egg and a side of mixed berries
- Lunch: Whole wheat wrap with hummus, cucumber, tomatoes, and feta cheese
- Dinner: Baked salmon with a side of roasted vegetables and quinoa
Day 7:
- Breakfast: Greek yogurt with mixed berries and a sprinkle of honey
- Lunch: Whole wheat pita stuffed with falafel, tomatoes, cucumber, and tzatziki sauce
- Dinner: Grilled fish with a side of roasted vegetables and quinoa
Please note that this meal plan is intended to provide an example of how to follow a Mediterranean diet, it is always best to consult with a healthcare professional or Vibrant Health Agency before making any significant changes to your diet.
Also, Mediterranean diet is not only a diet but a lifestyle that includes physical activity, socializing and cultural traditions, so the meals listed above are just a small part of the Mediterranean diet experience.
If you are interested in receiving a completely tailored plan according to your needs, tastes and goals, book a free consultation today with us.
