Mediterranean Meal Plan Options:

Breakfast Options:

  • Greek Yogurt with Honey & Nuts – Full-fat Greek yogurt topped with walnuts, almonds, and a drizzle of honey.
  • Avocado Toast on Whole-Grain Bread – Smashed avocado with olive oil, tomatoes, and feta on whole-grain toast.
  • Spinach & Feta Omelet – Eggs cooked with spinach, onions, and feta cheese in olive oil.
  • Smoked Salmon & Whole-Grain Crackers – Slices of smoked salmon with whole-grain crackers and cream cheese.
  • Chia Seed Pudding – Chia seeds soaked in almond milk with berries and cinnamon.

Lunch Options:

  • Grilled Chicken Greek Salad – Chicken breast over mixed greens, cucumbers, tomatoes, olives, and feta, drizzled with olive oil and lemon.
  • Mediterranean Lentil Soup – Lentils cooked with garlic, tomatoes, onions, and herbs in olive oil.
  • Hummus & Veggie Platter – Hummus with sliced cucumbers, bell peppers, cherry tomatoes, and whole-grain pita.
  • Tuna Salad with Olive Oil & Lemon – Canned tuna mixed with olive oil, lemon juice, and parsley, served over greens.
  • Falafel & Tzatziki Sauce – Homemade falafel with a side of cucumber yogurt dip (tzatziki).

Dinner Options:

  • Grilled Salmon with Quinoa & Roasted Veggies – Omega-3-rich salmon served with quinoa and roasted zucchini, eggplant, and bell peppers.
  • Shrimp & Whole-Wheat Pasta in Olive Oil – Shrimp sautéed in olive oil, garlic, and cherry tomatoes over whole-wheat pasta.
  • Stuffed Peppers with Brown Rice & Chickpeas – Bell peppers filled with rice, chickpeas, tomatoes, and herbs.
  • Mediterranean Chicken with Olives & Feta – Chicken thighs baked with olives, feta cheese, tomatoes, and lemon.
  • Vegetable & White Bean Stew – A hearty stew with white beans, tomatoes, kale, and olive oil.

Snack Options:

  • Mixed Nuts & Dark Chocolate – Almonds, walnuts, and pistachios with 85% dark chocolate.
  • Whole-Grain Crackers with Hummus – Crunchy whole-grain crackers dipped in hummus.
  • Cucumber & Feta Slices – Fresh cucumber slices topped with crumbled feta and olive oil.
  • Greek Yogurt with Berries – Full-fat Greek yogurt topped with blueberries and a sprinkle of cinnamon.
  • Olives & Cheese Platter – A mix of green and black olives with small slices of hard cheese.

Kayla V

The Creator