Key Principles of the Mediterranean Diet
✔ Eat plenty of: Vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, and fish.
✔ Moderate intake of: Dairy (yogurt, cheese), poultry, and eggs.
✔ Limit: Red meat and processed foods.
✔ Use olive oil as the main source of fat instead of butter or processed oils.
✔ Drink water, herbal teas, and red wine (in moderation, if desired).
7-Day Mediterranean Diet Meal Plan
Day 1
✅ Breakfast: Greek yogurt with walnuts, honey, and fresh berries
✅ Snack: Handful of almonds and a small apple
✅ Lunch: Grilled salmon salad with olive oil dressing
✅ Snack: Hummus with cucumber and carrot sticks
✅ Dinner: Baked cod with quinoa and steamed spinach
Day 2
✅ Breakfast: Oatmeal with cinnamon, sliced bananas, and flaxseeds
✅ Snack: A handful of walnuts and dried figs
✅ Lunch: Mediterranean chickpea salad with feta and olives
✅ Snack: Dark chocolate (85%) with almonds
✅ Dinner: Grilled chicken with roasted sweet potatoes and sautéed kale
Day 3
✅ Breakfast: Scrambled eggs with tomatoes, feta, and whole-wheat toast
✅ Snack: Greek yogurt with sunflower seeds
✅ Lunch: Quinoa tabbouleh with grilled shrimp
✅ Snack: A pear with almond butter
✅ Dinner: Stuffed bell peppers with lentils and olive oil
Day 4
✅ Breakfast: Whole-wheat toast with avocado and poached eggs
✅ Snack: Handful of mixed nuts and dates
✅ Lunch: Lentil soup with a whole-grain pita
✅ Snack: Cottage cheese with flaxseeds
✅ Dinner: Grilled mackerel with roasted Mediterranean veggies
Day 5
✅ Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds
✅ Snack: Sliced tomatoes with mozzarella and basil
✅ Lunch: Tuna salad with arugula, olives, and a lemon vinaigrette
✅ Snack: Roasted chickpeas
✅ Dinner: Baked eggplant Parmesan with a side of quinoa
Day 6
✅ Breakfast: Whole-grain toast with almond butter and honey
✅ Snack: A handful of pistachios
✅ Lunch: Grilled sardines with a Greek salad
✅ Snack: Hummus with whole-wheat crackers
✅ Dinner: Roasted chicken with farro and sautéed zucchini
Day 7
✅ Breakfast: Chia seed pudding with berries and coconut flakes
✅ Snack: Greek yogurt with walnuts
✅ Lunch: Quinoa and spinach salad with grilled halloumi cheese
✅ Snack: Dark chocolate and a handful of almonds
✅ Dinner: Grilled lamb with roasted eggplant and tzatziki sauce
10 Mediterranean Diet Recipes
1. Greek Yogurt Parfait
✔ Ingredients: Greek yogurt, walnuts, honey, and mixed berries.
✔ Instructions: Layer Greek yogurt with nuts, berries, and drizzle with honey.
2. Hummus with Vegetables
✔ Ingredients: Chickpeas, tahini, olive oil, lemon juice, and garlic.
✔ Instructions: Blend all ingredients and serve with carrot and cucumber sticks.
3. Mediterranean Chickpea Salad
✔ Ingredients: Chickpeas, cucumber, cherry tomatoes, red onion, feta, olives, and olive oil.
✔ Instructions: Toss ingredients together and drizzle with olive oil and lemon juice.
4. Quinoa Tabbouleh
✔ Ingredients: Cooked quinoa, parsley, tomatoes, cucumbers, olive oil, and lemon juice.
✔ Instructions: Mix ingredients and let chill before serving.
5. Grilled Salmon with Lemon and Garlic
✔ Ingredients: Salmon fillet, olive oil, garlic, lemon juice, salt, and pepper.
✔ Instructions: Marinate salmon in olive oil and lemon juice, then grill.
6. Stuffed Bell Peppers with Lentils
✔ Ingredients: Bell peppers, cooked lentils, tomatoes, onions, and spices.
✔ Instructions: Stuff peppers with lentil mixture and bake.
7. Whole-Wheat Avocado Toast with Eggs
✔ Ingredients: Whole-wheat toast, avocado, eggs, lemon juice, and salt.
✔ Instructions: Mash avocado on toast, top with poached or scrambled eggs.
8. Roasted Mediterranean Vegetables
✔ Ingredients: Zucchini, eggplant, bell peppers, olive oil, and herbs.
✔ Instructions: Roast vegetables in olive oil and Mediterranean spices.
9. Lentil Soup
✔ Ingredients: Lentils, tomatoes, garlic, onions, carrots, and olive oil.
✔ Instructions: Simmer all ingredients in vegetable broth until cooked.
10. Dark Chocolate with Nuts
✔ Ingredients: Dark chocolate (85%+), almonds, and walnuts.
✔ Instructions: Melt dark chocolate, mix in nuts, and let cool.
Health Benefits of the Mediterranean Diet
✅ Heart Health: Reduces risk of heart disease and lowers bad cholesterol.
✅ Diabetes Control: Balances blood sugar levels with high-fiber foods.
✅ Weight Management: Helps with sustainable weight loss.
✅ Brain Health: Protects against cognitive decline.
✅ Longevity: Associated with a longer, healthier life.
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