A Mediterranean diet is renowned for its health benefits, emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats. Here’s a simplified 7-day meal plan:

Day 1:

  • Breakfast: Greek yogurt with honey and walnuts
  • Lunch: Salad with mixed greens, tomatoes, cucumber, olives, feta cheese, and olive oil dressing
  • Dinner: Grilled fish with a side of steamed vegetables

Day 2:

  • Breakfast: Whole grain toast with avocado and poached egg
  • Lunch: Quinoa salad with cherry tomatoes, cucumber, and feta
  • Dinner: Baked chicken with a side of roasted Mediterranean vegetables

Day 3:

  • Breakfast: Oatmeal with fresh berries and a sprinkle of almonds
  • Lunch: Lentil soup with a slice of whole grain bread
  • Dinner: Grilled shrimp with a mixed greens salad

Day 4:

  • Breakfast: Smoothie with spinach, banana, and Greek yogurt
  • Lunch: Whole grain pita with hummus, cucumber, and bell peppers
  • Dinner: Roasted salmon with a side of asparagus

Day 5:

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Tuna salad with mixed greens and olives
  • Dinner: Stuffed bell peppers with quinoa and vegetables

Day 6:

  • Breakfast: Cottage cheese with sliced peaches
  • Lunch: Chickpea salad with cucumbers, tomatoes, and herbs
  • Dinner: Grilled lamb chops with a side of sautéed greens

Day 7:

  • Breakfast: Greek yogurt with mixed berries
  • Lunch: Caprese salad with mozzarella, tomatoes, basil, and balsamic glaze
  • Dinner: Eggplant parmesan with a side salad

Each meal should be portioned to fit within a 1200-calorie daily intake, which may require adjusting quantities. It’s important to drink plenty of water and, if desired, enjoy moderate portions of red wine, typical of the Mediterranean lifestyle. Remember, individual nutritional needs can vary, so it’s wise to consult with a healthcare provider or a dietitian for personalized advice.

By plp