Mediterranean food. Menu for 7 days: breakfast, lunch and dinner

Illustration image / Photo source:

Illustration image / Photo source:

If you want to try the Mediterranean diet, you can follow this menu for 7 days. Here’s what you should eat…


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.


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


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


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


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


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


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


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