Illustration image / Photo source: pxhere.ro
If you want to try the Mediterranean diet, you can follow this menu for 7 days. Here’s what you should eat…
DAY 1
Breakfast: fried eggs, toast, toasted tomatoes
For extra calories, add an egg or a few slices of avocado to toast.
Lunch: 128 g mixed salad with cherry tomatoes and olives on top and olive oil and vinegar dressing, whole grain bread, 300 g hummus
Dinner: Whole grain pizza with tomato sauce, grilled vegetables and low-fat cheese as a side dish
For extra calories, add chopped chicken, ham, tuna, or pine nuts to your pizza.
DAY 2
Breakfast: a cup of Greek yogurt, half a cup of fruit (chopped raspberries or nectarines)
For extra calories, add 40 grams of almonds or walnuts.
Lunch: Whole grain sandwich with grilled vegetables like eggplant, zucchini, bell pepper, and onion
To increase the calorie content, spread hummus or avocado on the bread before adding the filling.
Dinner: a serving of boiled cod or salmon with garlic and black pepper for added flavor, baked potatoes with olive oil and scallions
DAY 3
Breakfast: 128 g whole grains with cinnamon, dates and honey; add low sugar fruit like raspberry 28g almond sliver (optional)
Lunch: Boiled white beans with spices like garlic and cumin, a cup of arugula with olive oil sauce and toppings of tomato, cucumber and feta cheese
Dinner: half cup whole wheat pasta with tomato sauce, olive oil and grilled vegetables, 1 tablespoon Parmesan cheese
DAY 4
Breakfast: two-egg omelet with peppers, onions and tomatoes, 28 g of fresh cheese or a quarter of an avocado
Lunch: anchovies in olive oil on toast, with lemon juice, salad including 250 g of steamed cabbage and tomatoes
Dinner: 250 g steamed spinach sprinkled with lemon juice, artichokes stewed with olive oil, garlic powder and salt
DAY 5
Breakfast: A cup of Greek yogurt topped with cinnamon and honey mixed well with chopped apple and sliced almonds
Lunch: a cup of quinoa with peppers, dried tomatoes and olives, fried chickpeas with oregano and thyme; add feta cheese or avocado (optional)
Dinner: 250 g steamed cabbage, with tomatoes, cucumbers, olives, lemon juice and parmesan cheese, a portion of grilled sardines with lemon wedges
DAY 6
Breakfast: two slices of toast with a soft cheese, such as ricotta, fresh cheese, or goat cheese; add chopped blueberries or figs for sweetness
Lunch: 250 g of mixed greens with tomatoes and cucumbers, a small portion of grilled chicken sprinkled with olive oil and lemon juice
Dinner: grilled vegetables, such as: artichokes, carrots, zucchini, eggplant, sweet potatoes, tomatoes sprinkled with olive oil, sprinkled with greens; 128 g couscous with whole grains
DAY 7
Breakfast: Whole grain cereal with cinnamon, dates and maple syrup, add low-sugar fruit like raspberries or blackberries
Lunch: stew with pumpkin, onions and potatoes
Dinner: 2 cups leafy greens, such as arugula or spinach, with tomatoes, olives and olive oil, a small portion of white fish, lunch leftover stewed vegetables
Source: conde.ro
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