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7 DAY DIET PLAN -MEDITERRANEAN DIET

7 DAY DIET PLAN 
credit: third party image reference

 DAY 1

 Breakfast 

  •  I cup of Greek yogurt 
  •  With half a cup of fruits, such as blueberries, strawberries, raspberries, chopped almonds or walnuts 

Lunch 

  •  2 cups of mixed salad greens with cherry tomatoes and olives on top and a dressing of olive oil and vinegar
  •   Whole-grain pita bread with hummus 

Dinner 

  •  Salmon with potatoes and corn salad
 credit: third party image reference 

DAY 2

 Breakfast

  •   One pan-fried egg
  •   Whole-wheat toast 
  •   Grilled tomatoes 
 For additional calories, add another egg or some sliced avocado to the toast.

 Lunch

  •   Mixed bean salad 

Dinner

  •   One portion of baked cod or salmon with garlic and black pepper to add flavor
  •   One roasted potato with olive oil and chives 

DAY 3 

Breakfast

  •   1 cup cooked oatmeal 
  •   Half cup of berries like blueberries, and raspberries or add cherries. 
  •   1 tablespoon chopped walnuts 
 credit: third party image reference 

Lunch 

  •   Boiled white beans with spices, such as laurel, garlic, and cumin 
  •   1 cup of green leafy vegetables like kale, spinach, cabbage, or broccoli. 

credit: third party image referenceDinner 

  •   One-half of a cup of whole-grain pasta with tomato sauce, olive oil, and grilled vegetables 
  •   1 tablespoon of Parmesan cheese

 DAY 4

 Breakfast

  •   1 whole-wheat English muffin with 2 tablespoon peanut butter 
  •   1 sliced apple or peach or any low sugar fruit.

 Lunch 

  •   1 cup of Moroccan chickpea soup. 
  •   A warm salad with 2 cups of steamed kale or spinach and tomatoes 
 credit: third party image reference 

Dinner

  •   2 cups of roasted vegetables like onions, capsicum or bell pepper, cauliflower, carrot, beans, eggplant(optional), and your favorite veggies with a drizzle of lemon juice and herbs
  •   150 g of grilled salmon with olive oil, garlic powder, and salt 

DAY 5

 Breakfast

  •   1 cup of Greek yogurt with cinnamon and honey on top 
  •   Mixed with chopped apple and shredded almonds 

Lunch 

  •   1 cup of quinoa with bell peppers, tomatoes, and olives
  •   Roasted  beans with herbs like oregano  
  •   Top with feta cheese crumbles or avocado (optional) 

Dinner

  •   2 cups of steamed kale with tomato, cucumber, olives, lemon juice, and Parmesan cheese 
  •   A portion of grilled sardines or salmon with a slice of lemon

 DAY 6 

Breakfast

  •   Two slices of whole-grain toast topped with Avacado mash and seasoning 
  •   2 eggs fried, poached or scrambled (optional)

  Lunch

  •   2 cups of mixed greens with tomato and cucumber 
  •   A small portion of roasted chicken with a sprinkling of olive oil and lemon juice 

Dinner 

  •   Spicy tomato baked eggs
credit: third party image reference

 DAY 7 

Breakfast 

  •   Whole-grain oats with cinnamon, dates, and maple syrup 
  •   Top with low-sugar fruits, such as raspberries or blackberries 

Lunch 

Dinner 

  •   Oven-roasted vegetables, such as artichoke, carrot, zucchini, eggplant, sweet potato and tomato
  •   Toss in olive oil and heavy herbs before roasting

 SNACKS

 If you are feeling hungry in between the meals, you can snack on
  •   Handful of nuts 
  •  A small cup of roasted chickpeas
  •   Handful of berries
  •  Fruits like orange, plums, and grapes 
  •   A small serving of greek yogurt
  •   One whole-grain toast with Avacado
 Learn More About Mediterranean Diet
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