Meals
Rich in fruits, vegetables, whole grains, and heart-healthy fats paired with the occasional glass of red wine, the Mediterranean Diet is both delicious and healthy. Other benefits include helping to manage weight, protecting your heart, and may even prevent diabetes.
Include:
Avoid:
Breakfast
Monday
Greek yogurt with strawberries and chia seeds
Tuesday
Oatmeal with fresh berries
Wednesday
Omelet with mushrooms, tomatoes, and onions
Thursday
Greek yogurt with sliced fruit and nuts
Friday
Eggs and sautéed vegetables with whole wheat toast
Saturday
Oatmeal with nuts, raisins and apple slices
Sunday
Omelet with sautéed vegetables and olives
Lunch
Monday
Sandwich on whole grain bread with hummus and vegetables
Tuesday
Caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
Wednesday
Sandwich on whole grain bread with cheese and fresh vegetables
Thursday
Friday
Stuffed zucchini boats with pesto, sausage, tomatoes, bell peppers, and cheese
Saturday
Lentil salad with feta, tomatoes, cucumbers, and olives
Sunday
Falafel bowl with feta, onions, tomatoes, hummus, and rice
Dinner
Monday
Tuna salad with greens and olive oil with a fruit salad
Tuesday
Salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese
Wednesday
Thursday
Grilled chicken with vegetables, sweet potato fries, and fresh fruit
Friday
Mediterranean pizza: whole wheat pita bread, topped with cheese, vegetables, and olives
Saturday
Mediterranean lasagna
Sunday
Snacks
Some healthy options:
a handful of nuts
a piece of fruit
baby carrots with hummus
mixed berries
grapes
Greek yogurt
hard-boiled egg with salt and pepper
apple slices with almond butter
sliced bell peppers with guacamole
cottage cheese with fresh fruit
chia pudding
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