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Mediterranean meal plan

Mediterranean meal plan

  • August 05, 2020
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Your 7-day Mediterranean meal plan

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.

This nutritionally balanced meal plan is suitable for those wishing to follow a Mediterranean-style diet including lots of fresh ingredients from lean meat and fish to fruits, vegetables and olive oil. It’s both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below.

Download your 7-day Mediterranean meal plan (PDF, 611KB)


The weekly overview



Breakfast: Bircher muesli

Lunch: Hearty minestrone soup

Dinner: Grilled lemon and chilli chicken with couscous and spinach, lemon and feta salad

Pudding: Full of fruit sundaes

Choose from snacks including fruit, nuts and low-fat yogurt.




Breakfast: Avocado, banana and cashew toast

Lunch: Mediterranean pasta salad

Dinner: Cod Portugaise with boiled new potatoes and side salad

Pudding: Low-fat yogurt

Choose from snacks including fruit and oatcakes and low-fat cottage cheese.




Breakfast: Almond, apricot and pumpkin seed granola

Lunch: Hearty Spanish omelette with salad

Dinner: Galician stew with roasted butternut squash

Pudding: Medium banana

Choose from snacks including fruit, low-fat yogurt, nuts and oatcakes with mushroom pate.




Breakfast: Wholemeal toast and peanut butter and a banana

Lunch: Chickpea and tuna salad

Dinner: Greek-style chicken pittas

Pudding: Blackcurrant and raspberry ice cream

Choose from snacks including warm exotic fruit salad, low-fat yogurt, oatcakes with beetroot hummus and fruit.




Breakfast: Very berry porridge

Lunch: Roasted peppers with feta cheese and minted aubergine with spinach and pine nuts

Dinner: Crisp salmon salad

Pudding: Blueberry and lemon cheesecake

Choose from snacks including fruit, low-fat yogurt, nuts and spicy roasted chickpeas.




Breakfast: Poached eggs on wholemeal toast

Lunch: Herby mackerel and roasted tomato and pepper bulgar wheat salad

Dinner: Aubergine and courgette Parmesan bake with green salad

Pudding: Reduced-fat vanilla ice cream

Choose from snacks including fruit. low-fat yogurt and oatcakes with cottage cheese and cucumber.




Breakfast: Almond, apricot and pumpkin seed granola with blueberries

Lunch: Kale and green lentil soup

Dinner: Marinated chicken skewers with couscous

Pudding: Warm exotic fruit salad with low-fat yogurt

Choose from snacks including nuts, oatcakes with peanut butter and spicy roasted chickpeas.

Mediterranean meal plan

The Mediterranean diet is associated with lower rates of heart disease. Although the majority of studies on this diet have taken place in Mediterranean countries, there is evidence that the Mediterranean-style diet can promote weight loss, improve blood glucose control and help reduce cardiovascular risk in people with Type 2 diabetes.

This is a diet largely based on plant foods and therefore includes a lot of fruits and vegetables, beans and pulses, nuts and seeds, wholegrain breads and pasta and olive oil. It also includes some dairy (milk and yogurts), eggs and fish, in moderation. Red meat and processed foods are usually avoided, and wine is included in moderation.

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