Mediterranean Diet Meal Plan

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.

ALSO READ: 

Agoge Diet Plan

The Agoge and Keto diet

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.