The mediterranean diet is about social interaction during meal preparation and when eating. Also see how to start on the mediterranean diet Here is a seven day balanced meal plan which includes foods of the mediterranean diet.
Monday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
One hard or soft boiled egg and small sausage (no bread)
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
1/2 Avocado with tuna fish, add spices to taste
Dinner
Drink a full glass of water before meal
Grilled chicken (skin extra crispy or removed) breast with Three vegetables
One portion of steamed: Spinach or Carrots or Green beans
One portion of: Broccoli & grated cheese or Cauliflower & grated cheese or 1/2 gem squash & grated cheese
One portion of: Boiled pumpkin & spice or Boiled Sweet potato or Egg plant or other vegetable
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water
Tuesday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Portion of full fat non sweetened yogurt
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Small Salad: chopped tomato, chopped cucumber, lettuce, grated 1/2 carrot add spices & teaspoon of olive or avocado oil
Dinner
Drink a full glass of water before meal
Grilled fish (any oily fish)
Sandra Salad one portion: grated raw cabbage, grated raw carrots, finely chopped tomato, finely chopped cucumber, grated cheddar ad generously: full fat mayonnaise
(chop or grate finely and mix well )
Half Glass of red wine 250ml (or 100% red grape juice) diluted 50% water
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water or coffee
Wednesday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Scrambled egg with slices of fried tomatoes
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Portion of leftover Sandra salad
Dinner
Drink a full glass of water 30 minutes before meal
One portion Pasta Curry
Curry (makes about four portions) Chop two large onions and fry until light brown in a little butter add curry to taste (tablespoon of mild) add tablespoon of apricot jam add 400 grams of minced extra lean red meat.
Small portion of mashed potatoes and add garlic, spices and grated cheese to taste
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water
Thursday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Yogurt with 1/2 cup of chopped fruit
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Any two snacks
Dinner
Drink a full glass of water before meal
One portion Poultry (Chicken, Duck, Turkey) Stew, Grilled or boiled with three portions vegetables (stewed with poultry or separate)
One portion of steamed: Spinach or Carrots or Green beans
One portion of: Broccoli & grated cheese or Cauliflower & grated cheese or 1/2 gem squash & grated cheese
One portion of: Boiled pumpkin & spice or Boiled Sweet potato or Egg plant or other vegetable
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water
Friday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Fried egg with fried tomato, fried onions and small sausage
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar) One portion of Chopped Fruits & Nuts (Fruit salad)
Dinner
Drink a full glass of water before meal
Scallops, Shrimp, Calamari, Mussels (Portion of seafood) Portion of pasta and one portion of vegetables
Half a glass of wine (or 100% red grape juice) diluted 50% water
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water
Saturday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Whole baked tomato with garlic & mozarella cheese sprinkled with
some olive oil with portion of sardines
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Salad with chopped tomato, diced cucumber grated carrots and generous olive oil
Half a glass of red wine (or 100% red grape juice) diluted 50% water
Dinner
Drink a full glass of water before meal
Vegetable soup & Home made natural fruit salad with scoop of full fat ice cream
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water
Sunday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Yogurt with a portion of chopped nuts (Macadamia, Cashew, Almonds, Hazel or Walnuts)
Lunch
Drink a full glass of water before meal
Scallops, Shrimp, Calamari, Mussels (Portion of seafood) or any Fish
One portion of steamed: Spinach or Carrots or Green beans
One portion of: Brocolli & grated cheese or Cauliflower & grated cheese or 1/2 gem squash & grated cheese
One portion of: Boiled pumpkin & spice or Boiled Sweet potato or Egg plant or other vegetable
Half a glass of red wine (or 100% red grape juice) diluted 50% water
Dinner
Avocado with either a portion of salad, mashed sardines or mashed tuna and full fat mayonnaise
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Snacks
Apple or Banana or Pear
One raw carrot or one tomato or orange or other fruit
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Feeling hungry? – Have another fruit and a glass of water
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