Mediterranean diet meal prep | Mediterranean diet meal plan
A Mediterranean diet is recommended by many medical professionals and nutritionists to prevent diseases and for healthy living. In this post, we will explain what Mediterranean diet is and 7 days Mediterranean meal plan
What is the Mediterranean diet?
In contrast to a traditional Western diet, the Mediterranean diet places a greater emphasis on fruits, vegetables, legumes, and whole grains while consuming fewer ultra-processed foods and animal products.
The traditional foods of the Mediterranean diet are still eaten today in France, Spain, Greece, and Italy, as well as other Mediterranean Sea-adjacent nations.
According to researchers, these people were really healthy, and they had a minimal risk of developing various chronic diseases.
Foods To Eat in Mediterranean Diet Meal Plan
The diet does not have any set rules or restrictions, but it mainly promotes the consumption healthy foods. The foods to eat in Mediterranean diet meal plan include:
- Fruits
- vegetables
- whole grains
- legumes
- nuts
- seeds and
- heart-healthy fats.
Foods To Avoid in Mediterranean Diet Meal Plan
The foods to avoid in Mediterranean diet meal plan include:
- Refined cereals
- processed meals and
- added sugar should all be restricted.
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Mediterranean Diet Meal Plan
Now, let’s dive straight to Mediterranean Diet Meal Plan
Day 1
Breakfast (324 calories)
- 1 serving Rainbow Frittata
- 1 medium banana
Morning Snack (177 calories)
- 1 medium orange
- 15 unsalted almonds
Lunch (468 calories)
- 1 serving Green Salad with Pita Bread & Hummus
- 1 medium apple
Afternoon Snack (362 calories)
- 1 cup raspberries
- 1 cup whole-milk Greek yogurt
- 1 Tbsp. chia seeds
Dinner (561 calories)
- 1 serving Dijon Salmon with Green Bean Pilaf
- 1-inch thick baguette slice
Evening Snack (125 calories)
- 5 fluid ounces red wine
Total daily intake: 2,017 calories, 97 g of protein, 212 g of carbohydrates, 43 g of fiber, 83 g of fat, and 1,960 mg of sodium.
Day 2
Breakfast (146 calories)
- 1 serving Muesli with Raspberries
- 1 hard-boiled egg
Morning Snacks (146 calories)
- 1 plum
- 15 unsalted almonds
Lunch (504 calories)
- 1 serving Brussels Sprouts Salad with Crispy Chickpeas
- 1 large whole wheat pita
Afternoon Snack (216 calories)
- 2 Tbsp. hummus
- 2 medium carrots
- 1 ounce cheddar
Dinner (593 calories)
- 1 serving Linguine with Creamy Mushroom Sauce
- 1 serving Basic Green Salad with Vinaigrette
Evening Snack (156 calories)
- 1 ounce dark chocolate
Daily Totals: 1,981 calories, 72 g protein, 227 g carbohydrates, 50 g fiber, 94 g fat, 1,839 mg sodium
Day 3
Breakfast (357 calories)
- 1 serving Fig & Ricotta Toast
- 1 medium banana
Morning Snack (176 calories)
- 2 plums
- 15 unsalted almonds
Lunch (575 calories)
- 1 serving Brussels Sprouts Salad with Crispy Chickpeas
- 1 medium apple
- 5 Tbsp. peanut butter
Afternoon Snack (362 calories)
- 1 cup raspberries
- 1 cup whole-milk Greek yogurt
- 1 Tbsp. chia seeds
Dinner (544 calories)
- 1 serving Cod in Tomato Cream Sauce
- 1 cup Basic Quinoa
- 1 serving Basic Green Salad with Vinaigrette
Daily Totals: 2,014 calories, 91 g protein, 215 g carbohydrates, 49 g fiber, 93 g fat, 1,492 mg sodium
Day 4
Breakfast (473 calories)
- 1 serving Creamy Blueberry-Pecan Overnight Oats
- 1 hard-boiled egg
- 1 medium banana
Morning Snack (176 calories)
- 1 medium orange
- 1 ounce cheddar cheese
Lunch (431 calories)
- 1 serving Brussels Sprouts Salad with Crispy Chickpeas
- 1 medium apple
Afternoon Snack (176 calories)
- 2 plums
- 15 unsalted almonds
Dinner (592 calories)
- 1 serving Mediterranean Chickpea Quinoa Bowl
- 1 serving Basic Green Salad with Vinaigrette
Evening Snack (125 calories)
- 5 fluid ounces red wine
Daily Totals: 1,974 calories, 56 g protein, 224 g carbohydrates, 44 g fiber, 90 g fat, 1,615 mg sodium
Day 5
Breakfast (470 calories)
- 1 serving Muesli with Raspberries
- 1 hard-boiled egg
- 1 medium banana
Morning Snack (176 calories)
- 2 plums
- 15 unsalted almonds
Lunch (575 calories)
- 1 serving Brussels Sprouts Salad with Crispy Chickpeas
- 1 medium apple
- 5 Tbsp. peanut butter
Afternoon Snack (176 calories)
- 1 medium orange
- 1 ounce cheddar cheese
Dinner (491 calories)
- 2 generous cups Chicken & White Bean Soup
- 1-inch thick slice baguette
- 1 serving Basic Green Salad with Vinaigrette
Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6.
Daily Totals: 2,002 calories, 109 g protein, 227 g carbohydrates, 51 g fiber, 85 g fat, 1,623 mg sodium
Day 6
Breakfast (473 calories)
- 1 serving Creamy Blueberry-Pecan Overnight Oats
- 1 hard-boiled egg
- 1 medium banana
Morning Snack (176 calories)
- 1 medium orange
- 1 ounce cheddar cheese
Lunch (461 calories)
- 1 1/2 cups Chicken & White Bean Soup
- 1-inch thick baguette slice
- 1 medium apple
Afternoon Snack (129 calories)
- 3 Tbsp. hummus
- 2 medium carrots
Dinner (635 calories)
- 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
- Topped with 1 Tbsp. crumbled feta cheese and 1 Tbsp. olive oil
- 1 large whole wheat pita
Evening Snack (125 calories)
- 5 fluid ounces red wine
Daily Totals: 1,998 calories, 91 g protein, 242 g carbohydrates, 39 g fiber, 70 g fat, 2,243 mg sodium
Day 7
Breakfast (434 calories)
- 1 serving Fig & Ricotta Toast
- 1 medium banana
- 1 hard-boiled egg
Morning Snack (362 calories)
- 1 cup raspberries
- 1 cup whole-milk Greek Yogurt
- 1 Tbsp. chia seeds
Lunch (564 calories)
- 1 serving Green Salad with Pita Bread & Hummus
- 1 medium apple
- 1 Tbsp. peanut butter
Afternoon Snack (102 calories)
- 2 Tbsp. hummus
- 2 medium carrots
Dinner (397 calories)
- 1 serving Slow-Cooker Mediterranean Chicken & Orzo
- 1-inch thick slice baguette
- 1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,974 calories, 102 g protein, 245 g carbohydrates, 50 g fiber, 74 g fat, 2,318 mg sodium
Originally posted 2022-09-26 10:38:35.