It’s no secret that at Thinnergy we are big fans of the Mediterranean diet, and all of the benefits it provides to those on a weight loss journey. Whether you are new to this style of eating, or looking for new inspiration in your meal planning, we have something for you. Join us as we explore the Mediterranean diet and provide you with a simple meal plan for a full week of nutritious eating!
A week of delicious meals following the Mediterranean diet
Day 1:
Breakfast: Shakshuka made with simmering tomatoes, onions, sices and poached eggs.
Lunch: Whole-grain pita bread stuffed with grilled chicken, mixed greens, cucumbers, tomatoes, and a sprinkle of feta cheese.
Dinner: Baked salmon seasoned with lemon and herbs, served with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a side of quinoa.
Day 2:
Breakfast: Veggie omelet made with eggs, spinach, tomatoes, onions, and an optional sprinkle of feta cheese.
Lunch: Mediterranean salad with fresh mixed greens, cherry tomatoes, cucumbers, olives, and chickpeas, dressed with olive oil and lemon juice. Optional avocado or feta cheese.
Dinner: Grilled chicken skewers marinated in garlic and your favorite herbs, served with a side of whole-grain couscous and steamed asparagus.
Day 3:
Breakfast: Oatmeal cooked with almond milk, topped with sliced bananas, chopped walnuts, and a drizzle of pure maple syrup.
Lunch: Whole-grain wrap filled with hummus, roasted red peppers, spinach, and grilled chicken. Dinner: Baked cod filet with a tomato and olive salsa, served with a side of quinoa and steamed broccoli.
Day 4:
Breakfast: Whole-grain toast topped with avocado, sliced tomatoes, and a poached egg.
Lunch: Greek salad made with romaine lettuce, cucumbers, red onions, kalamata olives, cherry tomatoes, and crumbled feta cheese, dressed with olive oil and red wine vinegar.
Dinner: Lentil and vegetable stew served with a side of whole-grain bread.
Day 5:
Breakfast: Greek yogurt parfait with granola, fresh berries, and a drizzle of honey.
Lunch: Mediterranean-style quinoa salad with cherry tomatoes, cucumbers, bell peppers, red onions, feta cheese, and a lemon-herb dressing.
Dinner: Grilled shrimp skewers with a squeeze of lemon, accompanied by roasted sweet potatoes and a side of steamed green beans.
Day 6:
Breakfast: Spinach and feta cheese omelet served with whole-grain toast.
Lunch: Whole-grain pasta tossed with cherry tomatoes, garlic, fresh basil, and a sprinkle of Parmesan cheese.
Dinner: Grilled vegetable kebabs (bell peppers, zucchini, onion, and mushrooms) with a side of wild rice.
Day 7:
Breakfast: Sweet potato breakfast hash made with kale, red bell peppers, eggs and spices.
Lunch: Mediterranean-style tuna salad made with canned tuna, lemon juice, olive oil, diced red onions, chopped celery, and mixed greens, served on whole-grain bread.
Dinner: Baked chicken breast seasoned with Mediterranean herbs, served with a side of roasted Brussels sprouts and quinoa.
When you are dining out, you can order similar meals that align with the Mediterraean diet. If you are cooking at home and want to get creative, it’s important to focus on removing things like processed foods, trans fat, added sugar, and excessive salt from your diet. You can find other do’s and don’t of the Mediterranean diet here.