Weekly Mediterranean Diet Meal Plan: Smoked salmon, Olives, Roasted chickpeas…

Day 1

  1. Breakfast Greek yogurt topped with berries and a drizzle of honey
  2. Snack Handful of almonds
  3. Lunch Tuna on a bed of greens with a vinaigrette
  4. Snack Small bowl of olives
  5. Dinner Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro.

Day 2

  1. Breakfast Whole-grain toast with a soft-boiled egg and a piece of fruit
  2. Snack Handful of pistachios
  3. Lunch Lentil salad with roasted red peppers, sun dried tomatoes, capers, and a balsamic vinaigrette
  4. Snack Hummus with dipping veggies
  5. Dinner Salmon with quinoa and sautéed garlicky greens

Day 3

  1. Breakfast Whipped ricotta topped with walnuts and fruit
  2. Snack Roasted chickpeas
  3. Lunch Tabouli salad with whole grain pita
  4. Snack Caprese skewers
  5. Dinner Roasted chicken, gnocchi, and a large salad with vinaigrette.

Day 4

  1. Breakfast Fruit with a couple of slices of Brie
  2. Snack Cashews and dried fruit
  3. Lunch Vegetable soup with whole-grain roll
  4. Snack Tasting plate with olives, a couple slices of cheese, cucumbers, and cherry tomatoes
  5. Dinner White fish cooked in olive oil and garlic, spiralized zucchini, and a sweet potato.

Day 5

  1. Breakfast Omelet made with tomatoes, fresh herbs, and olives
  2. Snack A couple of dates stuffed with almond butter
  3. Lunch A salad topped with white beans, veggies, olives, and a small piece of chicken
  4. Snack A peach and yogurt
  5. Dinner Grilled shrimp skewers with roasted Brussels sprouts.

Day 6

  1. Breakfast Eggs scrambled with veggies and chives and topped with feta with a slice of whole-grain bread
  2. Snack Greek yogurt
  3. Lunch A quinoa bowl topped with sliced chicken, feta, and veggies
  4. Snack Hummus with veggies
  5. Dinner Grilled seafood, roasted fennel and broccoli, arugula salad, and quinoa.

Day 7

  1. Breakfast Veggie frittata
  2. Snack Handful of berries
  3. Lunch A plate of smoked salmon, capers, lemon, whole grain crackers, and raw veggies
  4. Snack Mashed avocado with lemon and salt, with cucumbers for dipping
  5. Dinner Pasta with red sauce and mussels.

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