7 – DAY MEDITERRANEAN DIET MEAL PLAN | Plant Forward | Best Diet of 2020 | Best Fat Weight Loss Diet

7 – DAY MEDITERRANEAN DIET MEAL PLAN | Plant Forward | Best Diet of 2020 | Best Fat Weight Loss Diet

Get my nutrition tips, healthy food recommendations, and delicious recipes: https://www.sevassolutions.com

BUILDING A MEDITERRANEAN DIET MEAL PLAN

The Mediterranean diet is plant foward – not vegetarian or vegan. The diet puts a higher focus on plant foods than a lot of other diets do.

Using healthy fats like olive oil and adding plenty of herbs spices is a must when cooking.

As far as beverages go, water or sparkling water and moderate amounts of red wine.

FOODS TO AVOID ON THE MEDITERRANEAN DIET

– Refined Grains: white bread, white pasta, and white pizza dough
– Refined Oils: canola and soybean oil
– Foods with Added Sugars: pastries, sodas, and candy
– Deli Meats: hot dogs and other processed meats
– Processed or Packaged Foods

7 – DAY MEDITERRANEAN DIET MEAL PLAN

DAY 1:

BREAKFAST
– one pan-fried egg
– whole-wheat toast
– grilled tomatoes
* For more calories, add another egg or avocado to the toast. *

LUNCH
– 2 cups of mixed salad greens, cherry tomatoes, olives, and an olive oil and vinegar dressing
(GREEK SALAD DRESSING: https://youtu.be/dcMj1mjtdss)
– whole – grain pita bread
(HOMEMADE PITA BREAD RECIPE: https://youtu.be/-rno5kOpc2k)
– 2 oz of hummus

DINNER
– whole-grain pizza with tomato sauce, grilled vegetables, and low-fat cheese as toppings
(GREEK PIZZA: https://youtu.be/KxwFeFQA8I0)
* For more calories, add some shredded chicken, ham, tuna, or pine nuts to the pizza. *

DAY 2:

BREAKFAST
– 1 cup of Greek yogurt
– 1/2 cup of fruits (blueberries, raspberries, or chopped nectarines)
(FROZEN YOGURT BARK: https://youtu.be/KD6Gs66Dooo)
* For more calories, add 1–2 oz of almonds or walnuts. *

LUNCH
– whole-grain sandwich with grilled vegetables (eggplant, zucchini, bell pepper, and onion)
* For more calories, spread hummus or avocado on the bread before adding the fillings. *

DINNER
– one portion of baked cod or salmon with garlic and black pepper
– one roasted potato with olive oil and chives

DAY 3:

BREAKFAST
– 1 cup of whole-grain oats with cinnamon, dates, and honey
top with low-sugar fruits, such as raspberries
(PUMPKIN SPICE OVERNIGHT OATS: https://youtu.be/HtY6RvaZBb8)
* For more calories, add 1 oz of shredded almonds. *

LUNCH
– boiled white beans with spices such as garlic and cumin
– 1 cup of arugula with an olive oil dressing and tomatoes, cucumbers, and feta cheese

DINNER
– 1/2 cup of whole-grain pasta with tomato sauce, olive oil, and grilled vegetables
– 1 tablespoon of Parmesan cheese

DAY 4:

BREAKFAST
– 2 scrambled eggs with bell peppers, onions, and tomatoes
– top with 1 oz of queso fresco or one-quarter of an avocado
(QUINOA EGG BREAKFAST MUFFINS: https://youtu.be/XZEEEb0yIa0)
(QUINOA BREAKFAST BOWL: https://youtu.be/n86m0ztkCNU)

LUNCH
– roasted anchovies in olive oil on whole-grain toast with lemon juice
– a warm salad with 2 cups of steamed kale and tomatoes

DINNER
– 2 cups of steamed spinach with lemon juice and herbs
– one boiled artichoke with olive oil, garlic powder, and salt
* For more calories and satiety, add another artichoke. *

DAY 5:

BREAKFAST
– 1 cup of Greek yogurt with cinnamon and honey
– mix in a chopped apple and shredded almonds

LUNCH
– 1 cup of quinoa with bell peppers, sun-dried tomatoes, and olives
(QUINOA AVOCADO SPINACH SALAD: https://youtu.be/z-CrcP-WKF4)
– roasted chick peas beans with oregano and thyme
* For more calories, top with feta cheese or avocado. *

DINNER
– 2 cups of steamed kale with tomato, cucumber, olives, lemon juice, and Parmesan cheese
– a portion of grilled sardines with lemon

DAY 6:

BREAKFAST
– 2 slices of whole-grain toast with a soft cheese (ricotta, queso fresco, or goat cheese)
– Add chopped blueberries or figs for sweetness

LUNCH
– 2 cups of mixed greens with tomato and cucumber
– a small portion of roasted chicken with a drizzle of olive oil and lemon juice

DINNER
– oven-roasted vegetables such as artichoke, carrot, zucchini, eggplant, sweet potato, tomato, etc.
– toss in olive oil and herbs before roasting
– 1 cup of whole-grain couscous

DAY 7:

BREAKFAST
– whole-grain oats with cinnamon, dates, and maple syrup
– top with low-sugar fruits, such as raspberries or blackberries

LUNCH
– stewed zucchini, yellow squash, onion, and potato in a tomato and herb sauce

DINNER
– 2 cups of greens, such as arugula or spinach, with tomato, olives, and olive oil
– a small portion of white fish
– leftover vegetable stew from lunch

HEALTHY MEDITERRANEAN DIET SNACK OPTIONS
– a small serving of nuts
– whole fruits (oranges, plums, and grapes)
– dried fruits (apricots and figs – not candied)
– a small serving of yogurt
– hummus with celery, carrots, or other vegetables (my personal favorite 🙂 )
– avocado on whole-grain toast

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