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Mediterranean Diet Meal Plan

Mediterranean Diet Meal Plan

  • November 26, 2020
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For original article click here
Mediterranean Diet Meal Plan

If you’re looking for a healthy diet plan which will let you eat all the necessary foods required for a good diet, accompanied with exercise, take a look at this precise Mediterranean diet meal plan.

When you think about diet meal plans, all you picture is a weekly schedule with fruits and vegetables thrice a day. This goes on for weeks but doesn’t help because it’s either too difficult to follow or you can’t see any differences within the given time. Therefore, there’s no point in going through a rigorous diet without the assurance of it actually working, and eventually ending up with a weak body. The Mediterranean diet meal plan, however, is completely opposite of what you would call a diet plan. It consists of all the necessary foods including meat and vegetables, along with desserts which will keep you healthy rather than just slimming you down. This diet not only helps you cut down on extra fat, but keeps you away from heart problems and cholesterol issues.

Menu Plan

This well-known diet that can be followed for 6 weeks and more, only if, you perform the proper set of exercises along with it. Right from fruits to seafood, this diet plan involves food with unsaturated fat and proteins to build up your muscle fat. Since, the diet helps develop the muscle and the exercise tightens them, you are kept away from heart problems and other respiratory disorders.

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Given below is the meal plan which you can follow for 6 weeks, but make sure you consult your nutritionist before you take it up. If you really think you need it, ask the doctor the duration you should practice it for and which exercises to accompany it. This is a very healthy diet plan but you should be ready to follow a strict schedule if you want to see the results.

Day Breakfast Lunch Dinner Snacks and Desserts
Sunday Orange yogurt Grilled chicken and fig wrap Spinach and shrimp salad 1 oz dark chocolate, glenny’s soy crisps
Monday Granola and milk Roast beef and feta salad Salmon topped wheat crisps Soy crisps/piece of fresh fruit, dream candy
Tuesday Granola and yogurt Stuffed grape leaves and walnut salad Mediterranean salmon and pignolia nut salad Fresh fruit, yogurt covered with raisins
Wednesday Granola and milk Fruit and nut chicken salad Crabmeat topped wheat crisps with eggplant spread Apple rings, roasted soybeans, candy bar
Thursday Granola and yogurt Salmon and artichoke salad with roasted pepitas Crabmeat and veggie salad with pignolia nuts Almonds, fruit, yogurt covered raisins
Friday Orange yogurt Turkey and eggplant/red pepper sandwich Chicken, mango, & cranberry salad, wheat crisps Fruit, 1 oz of dark chocolate
Saturday Toast with cream cheese and jam Turkey and feta sandwich Mediterranean tuna salad Almonds, fruits, candy bar

Diet Recipes

These Mediterranean recipes are delicious as well as notrotious. There are a variety of salads that are included in this diet plan which consists of seafood as well as red meat. Take a look at these yummy recipes which are absolutely tasty and healthy.

Eggplant and Feta Salad


  • 1 eggplant
  • 2 teaspoon lemon juice
  • ¼ cup olive oil
  • ½ cup crumbled feta cheese (Greek)
  • ½ cup finely chopped red onion
  • 1 red bell pepper – chopped
  • 2 tablespoons fresh basil
  • ¼ teaspoon cayenne pepper and salt

Preheat the oven to about 275 °F and line the baking dish with foil. Then place the eggplant in the pan and punch a few holes in it. Broil the eggplant and turn it over every 5 minutes till the skin is charred and the flesh is cooked well. Once it is done, transfer it to the chop board and let it cool for some time. In a salad bowl, pour the lemon juice, and chop the eggplant into pieces into the bowl. Toss it with the lemon juice to prevent it from discoloring. Then add the olive oil, feta, onion, bell pepper, basil, cayenne, and salt, and toss it well. Mix it till all the spices and the salt are absorbed by the eggplant and serve it with feta topping.

Shrimp Saganaki


  • 12 jumbo shrimp
  • 2 tablespoons lemon juice
  • Salt
  • 1 tablespoon olive oil
  • 5 scallions – sliced
  • 1 small chili pepper
  • ½ cup chardonnay
  • ½ cup crumbled feta cheese
  • Freshly ground pepper

Clean the shrimp and toss it with salt and lemon juice in a mixing bowl. Take a skillet and heat it over medium heat. Then add the scallions, chili pepper and cook it till they turn brown and soft. After this pour in some wine and stir it for 1 minute. Then add the shrimp, and cook it for another 5 minutes. Once done, remove it from the heat and transfer the shrimp into a serving plate. Add the remaining lemon juice, feta, pepper, and salt to a pan and stir it till the cheese melts. Serve this atop the shrimp with some parsley and feta.

Make sure you perform your daily exercises with this meal plan and stay healthy by eating these healthy Mediterranean foods.

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