14-day meal plan for mediterranean diet

The 14-day meal plan for the Mediterranean diet embraces the heart-healthy principles of Mediterranean eating. It includes a diverse array of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.

This plan is a journey through the flavors of the Mediterranean, focusing on nutritious and delicious foods known for their health benefits. It’s about savoring the variety and richness of one of the world's healthiest diets.

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Greek yogurt
Walnuts
Cod
Salmon
Chicken
Lentils
Tofu
Eggs
Turkey
Chickpeas
Shrimp
Feta cheese
Chicken breast
Sea bass
Apples
Oranges
Berries
Bananas
Pears
Grapes

Peach
Kiwi
Tomatoes
Lemons
Carrots
Bell peppers
Broccoli
Spinach
Avocado
Lettuce
Tomato
Asparagus
Brussels sprouts
Cabbage
Cucumber
Zucchini
Mushrooms
Canned tomatoes
Quinoa
Oatmeal

Whole grain toast
Whole grain sandwich bread
Brown rice
Whole grain pancakes
Whole grain wrap
Whole grain bread
Almond butter
Whole grain pasta
Hummus
Almonds
Chia seeds
Pistachios
Cottage cheese
Almond milk
Honey
Olive oil
Cumin
Paprika
Cinnamon
Salt
Pepper
Tzatziki
Shakshuka sauce

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Meal plan overview

"14-Day Meal Plan for Mediterranean Diet" is your passport to exploring the nutritious and flavorful world of Mediterranean cuisine.

Spanning two weeks, this plan introduces a variety of dishes that encapsulate the diet's essence, known for enhancing longevity and wellness. Each day brings new tastes and health benefits, making every meal an adventure in wholesome eating.

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Foods to eat

Processed Sugars: Minimize intake of processed sugars to support hormonal balance.
Highly Processed Foods: Choose whole, minimally processed foods for optimal nutrition.
Excessive Caffeine: Limit caffeine intake to manage potential symptoms.
Alcohol: Consume alcohol in moderation to support overall health.
High-Carb Snacks: Opt for low-carb snacks to manage blood sugar levels.
Salty Foods: Choose low-sodium options to support heart health.
High-Fat Dairy: Consume high-fat dairy in moderation to control calorie intake.
Spicy Foods: Minimize spicy foods if they trigger discomfort or hot flashes.

Foods not to eat

Processed Foods: Minimize processed snacks, sugary drinks, and fast food.
Red Meat: Limit red meat consumption and choose lean cuts when included.
Refined Grains: Reduce intake of refined grains like white bread and pasta.
Sweetened Beverages: Choose water, herbal tea, or natural fruit juices instead.
Added Sugars: Avoid foods and drinks with excessive added sugars.
Processed Meats: Limit processed meats like sausages and bacon.
High-Sodium Foods: Choose low-sodium options to support heart health.
Butter and Margarine: Opt for olive oil or healthier fat sources.

Main benefits

The 14-Day Meal Plan for Mediterranean Diet introduces individuals to the Mediterranean diet over a two-week period. This plan emphasizes a variety of fresh fruits, vegetables, whole grains, and healthy fats typical of the Mediterranean region. By providing diverse and flavorful options, the plan aims to support overall health and well-being through the principles of the Mediterranean diet.

⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Meal plan suggestions

Day 1

Breakfast: Greek yogurt with honey and walnuts (calories: 300, protein: 10g, carbs: 25g, fat: 15g)
Snack: Apple slices (calories: 100, carbs: 25g, fat: 0g, protein: 0g)
Lunch: Quinoa salad with mixed veggies (calories: 350, protein: 8g, carbs: 40g, fat: 18g)
Snack: Carrot sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
Dinner: Grilled fish with steamed broccoli (calories: 400, protein: 35g, carbs: 10g, fat: 22g)

Day 2

Breakfast: Oatmeal with fresh berries (calories: 250, protein: 6g, carbs: 45g, fat: 5g)
Snack: Orange (calories: 80, carbs: 20g, fat: 0g, protein: 1g)
Lunch: Lentil soup (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
Snack: Greek yogurt with a drizzle of honey (calories: 150, protein: 12g, carbs: 20g, fat: 3g)
Dinner: Baked chicken with a mixed greens salad (calories: 450, protein: 40g, carbs: 15g, fat: 20g)

Day 3

Breakfast: Whole grain toast with avocado (calories: 250, protein: 6g, carbs: 30g, fat: 12g)
Snack: Handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
Lunch: Turkey wrap with lettuce and tomato (calories: 350, protein: 25g, carbs: 35g, fat: 15g)
Snack: Sliced bell peppers (calories: 50, carbs: 10g, fat: 0g, protein: 1g)
Dinner: Baked salmon with quinoa and asparagus (calories: 500, protein: 35g, carbs: 40g, fat: 20g)

Day 4

Breakfast: Scrambled eggs with tomatoes and spinach (calories: 250, protein: 20g, carbs: 8g, fat: 15g)
Snack: Pear (calories: 100, carbs: 25g, fat: 0g, protein: 1g)
Lunch: Quinoa salad with mixed vegetables (calories: 350, protein: 12g, carbs: 45g, fat: 10g)
Snack: Almonds (calories: 200, protein: 8g, carbs: 7g, fat: 18g)
Dinner: Grilled tofu with stir-fried vegetables (calories: 400, protein: 20g, carbs: 35g, fat: 15g)

Day 5

Breakfast: Greek yogurt with mixed berries and chia seeds (calories: 250, protein: 15g, carbs: 30g, fat: 5g)
Snack: Banana (calories: 100, carbs: 25g, fat: 0g, protein: 1g)
Lunch: Grilled salmon salad with mixed greens (calories: 400, protein: 30g, carbs: 15g, fat: 20g)
Snack: Cottage cheese with pineapple (calories: 150, protein: 12g, carbs: 20g, fat: 2g)
Dinner: Turkey chili with beans and vegetables (calories: 450, protein: 30g, carbs: 40g, fat: 15g)

Day 6

Breakfast: Omelet with mushrooms and peppers (calories: 300, protein: 20g, carbs: 10g, fat: 18g)
Snack: Apple (calories: 100, carbs: 25g, fat: 0g, protein: 0g)
Lunch: Whole grain sandwich with lean meat and veggies (calories: 350, protein: 25g, carbs: 35g, fat: 10g)
Snack: Mixed nuts (calories: 200, protein: 5g, carbs: 10g, fat: 16g)
Dinner: Baked cod with roasted Brussels sprouts and quinoa (calories: 450, protein: 35g, carbs: 30g, fat: 20g)

Day 7

Breakfast: Whole grain pancakes with fresh fruit (calories: 350, protein: 10g, carbs: 55g, fat: 10g)
Snack: Orange (calories: 80, carbs: 20g, fat: 0g, protein: 1g)
Lunch: Vegetable stir-fry with tofu and brown rice (calories: 400, protein: 18g, carbs: 50g, fat: 15g)
Snack: Greek yogurt (calories: 150, protein: 12g, carbs: 20g, fat: 3g)
Dinner: Grilled chicken with asparagus and sweet potato (calories: 450, protein: 35g, carbs: 40g, fat: 15g)

Day 8

Breakfast: Fruit salad with a dollop of Greek yogurt (calories: 300, protein: 10g, carbs: 55g, fat: 5g)
Snack: A handful of berries (calories: 80, carbs: 20g, fat: 0g, protein: 1g)
Lunch: Lentil and vegetable stew (calories: 350, protein: 15g, carbs: 40g, fat: 10g)
Snack: Sliced cucumber with tzatziki (calories: 100, protein: 3g, carbs: 10g, fat: 5g)
Dinner: Grilled lamb chops with a side of ratatouille (calories: 500, protein: 40g, carbs: 20g, fat: 25g)

Day 9

Breakfast: Oatmeal with a spoonful of almond butter (calories: 250, protein: 8g, carbs: 35g, fat: 10g)
Snack: A peach (calories: 60, carbs: 15g, fat: 0g, protein: 1g)
Lunch: Grilled fish taco with cabbage slaw (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
Snack: A handful of almonds (calories: 170, protein: 6g, carbs: 6g, fat: 15g)
Dinner: Roasted chicken breast with Mediterranean quinoa salad (calories: 450, protein: 35g, carbs: 30g, fat: 20g)

Day 10

Breakfast: Scrambled eggs with feta cheese and spinach (calories: 300, protein: 20g, carbs: 5g, fat: 20g)
Snack: A small bunch of grapes (calories: 90, carbs: 24g, fat: 0g, protein: 1g)
Lunch: Chickpea and vegetable curry (calories: 350, protein: 12g, carbs: 50g, fat: 10g)
Snack: Bell pepper slices with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
Dinner: Baked trout with a side of roasted Mediterranean vegetables (calories: 450, protein: 35g, carbs: 25g, fat: 22g)

Day 11

Breakfast: Smoothie with spinach, banana, and Greek yogurt (calories: 280, protein: 15g, carbs: 40g, fat: 5g)
Snack: A small apple (calories: 80, carbs: 20g, fat: 0g, protein: 0g)
Lunch: Quinoa bowl with roasted vegetables and feta cheese (calories: 400, protein: 12g, carbs: 55g, fat: 15g)
Snack: A handful of olives (calories: 100, protein: 0g, carbs: 5g, fat: 10g)
Dinner: Grilled shrimp skewers with a Greek salad (calories: 400, protein: 35g, carbs: 15g, fat: 20g)

Day 12

Breakfast: Poached eggs on whole grain toast (calories: 250, protein: 15g, carbs: 30g, fat: 10g)
Snack: A kiwi (calories: 50, carbs: 10g, fat: 0g, protein: 1g)
Lunch: Spinach and feta stuffed chicken breast (calories: 350, protein: 30g, carbs: 5g, fat: 20g)
Snack: Greek yogurt with a drizzle of honey (calories: 150, protein: 12g, carbs: 20g, fat: 3g)
Dinner: Vegetable paella (calories: 400, protein: 10g, carbs: 60g, fat: 10g)

Day 13

Breakfast: Granola with almond milk and berries (calories: 300, protein: 10g, carbs: 40g, fat: 12g)
Snack: Sliced cucumber and cherry tomatoes (calories: 50, carbs: 10g, fat: 0g, protein: 2g)
Lunch: Mediterranean lentil salad (calories: 350, protein: 15g, carbs: 45g, fat: 10g)
Snack: A handful of pistachios (calories: 160, protein: 6g, carbs: 8g, fat: 14g)
Dinner: Baked sea bass with a side of lemon-garlic green beans (calories: 450, protein: 40g, carbs: 15g, fat: 25g)

Day 14

Breakfast: Shakshuka (poached eggs in tomato sauce) (calories: 320, protein: 20g, carbs: 20g, fat: 18g)
Snack: A handful of berries (calories: 80, carbs: 20g, fat: 0g, protein: 1g)
Lunch: Lentil soup (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
Snack: Bell pepper slices with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
Dinner: Baked salmon with quinoa and asparagus (calories: 500, protein: 35g, carbs: 40g, fat: 20g)

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Article Reviewed

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