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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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Meal plan grocery list
- 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
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.
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.
✅ Tip
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
The Mediterranean diet emphasizes plant-based foods, healthy fats, and lean proteins. Here are some suitable options:
- Instead of chicken, consider tofu for a plant-based protein option.
- Swap out quinoa with farro for a different whole grain.
- Use almond butter instead of peanut butter for a creamy spread with healthy fats.
- Opt for canned tomatoes instead of fresh for convenience in cooking.
- Include pistachios in your diet for a nut variety rich in healthy fats and fiber.
How to budget on this meal plan
Greek yogurt, cod, and salmon are key ingredients that can be bought in bulk. Chicken, lentils, and tofu are often cheaper when purchased in larger quantities. Eggs, turkey, and chickpeas can be more cost-effective in larger sizes. Shrimp, feta cheese, and chicken breast are also more affordable in larger sizes.
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Extra tips
Any healthy snack ideas?
Healthy snacks fitting the Mediterranean diet:
- Greek yogurt with honey and walnuts
- Sliced apple with almond butter
- Whole grain pita with hummus
- Mixed nuts and dried fruits
- Fresh vegetable sticks with tzatziki
- Olive tapenade on whole grain crackers
- Cucumber slices topped with feta cheese and herbs
What should I drink on this meal plan?
In the Mediterranean Diet, water is the mainstay for hydration. Moderate consumption of red wine is considered beneficial. Fresh fruit juices in moderation provide vitamins. Herbal teas are great for their antioxidant properties. Coffee, enjoyed in moderation, is also part of the diet.
How to get even more nutrients?
The Mediterranean diet is centered around plant-based foods, whole grains, and healthy fats, ideal for a nutritious balance. Olive oil provides monounsaturated fats, while nuts and seeds offer additional healthy fats and proteins. Fish is a key component, rich in protein and omega-3 fatty acids, supporting cardiovascular health. This diet is abundant in fiber from its variety of fruits and vegetables, enhancing digestion and overall health.
Meal plan suggestions
14-Day Meal Plan for Mediterranean Diet
Day 1
- Breakfast: Greek yogurt with honey and walnuts
- Snack: Apple slices
- Lunch: Quinoa salad with mixed veggies
- Snack: Carrot sticks with hummus
- Dinner: Grilled fish with steamed broccoli
Calories: 1300 Fat: 85g Carbs: 100g Protein: 83g
Day 2
- Breakfast: Oatmeal with fresh berries
- Snack: Orange
- Lunch: Lentil soup
- Snack: Greek yogurt with a drizzle of honey
- Dinner: Baked chicken with a mixed greens salad
Calories: 1280 Fat: 38g Carbs: 140g Protein: 77g
Day 3
- Breakfast: Whole grain toast with avocado
- Snack: Handful of walnuts
- Lunch: Turkey wrap with lettuce and tomato
- Snack: Sliced bell peppers
- Dinner: Baked salmon with quinoa and asparagus
Calories: 1330 Fat: 65g Carbs: 119g Protein: 102g
Day 4
- Breakfast: Scrambled eggs with tomatoes and spinach
- Snack: Pear
- Lunch: Quinoa salad with mixed vegetables
- Snack: Almonds
- Dinner: Grilled tofu with stir-fried vegetables
Calories: 1300 Fat: 76g Carbs: 120g Protein: 66g
Day 5
- Breakfast: Greek yogurt with mixed berries and chia seeds
- Snack: Banana
- Lunch: Grilled salmon salad with mixed greens
- Snack: Cottage cheese with pineapple
- Dinner: Turkey chili with beans and vegetables
Calories: 1350 Fat: 77g Carbs: 130g Protein: 98g
Day 6
- Breakfast: Omelet with mushrooms and peppers
- Snack: Apple
- Lunch: Whole grain sandwich with lean meat and veggies
- Snack: Mixed nuts
- Dinner: Baked cod with roasted Brussels sprouts and quinoa
Calories: 1400 Fat: 84g Carbs: 110g Protein: 100g
Day 7
- Breakfast: Whole grain pancakes with fresh fruit
- Snack: Orange
- Lunch: Vegetable stir-fry with tofu and brown rice
- Snack: Greek yogurt
- Dinner: Grilled chicken with asparagus and sweet potato
Calories: 1430 Fat: 73g Carbs: 180g Protein: 98g
Day 8
- Breakfast: Fruit salad with a dollop of Greek yogurt
- Snack: A handful of berries
- Lunch: Lentil and vegetable stew
- Snack: Sliced cucumber with tzatziki
- Dinner: Grilled lamb chops with a side of ratatouille
Calories: 1330 Fat: 75g Carbs: 125g Protein: 80g
Day 9
- Breakfast: Oatmeal with a spoonful of almond butter
- Snack: A peach
- Lunch: Grilled fish taco with cabbage slaw
- Snack: A handful of almonds
- Dinner: Roasted chicken breast with Mediterranean quinoa salad
Calories: 1330 Fat: 75g Carbs: 116g Protein: 105g
Day 10
- Breakfast: Scrambled eggs with feta cheese and spinach
- Snack: A small bunch of grapes
- Lunch: Chickpea and vegetable curry
- Snack: Bell pepper slices with hummus
- Dinner: Baked trout with a side of roasted Mediterranean vegetables
Calories: 1340 Fat: 77g Carbs: 134g Protein: 83g
Day 11
- Breakfast: Smoothie with spinach, banana, and Greek yogurt
- Snack: A small apple
- Lunch: Quinoa bowl with roasted vegetables and feta cheese
- Snack: A handful of olives
- Dinner: Grilled shrimp skewers with a Greek salad
Calories: 1230 Fat: 60g Carbs: 135g Protein: 80g
Day 12
- Breakfast: Poached eggs on whole grain toast
- Snack: A kiwi
- Lunch: Spinach and feta stuffed chicken breast
- Snack: Greek yogurt with a drizzle of honey
- Dinner: Vegetable paella
Calories: 1200 Fat: 58g Carbs: 125g Protein: 68g
Day 13
- Breakfast: Granola with almond milk and berries
- Snack: Sliced cucumber and cherry tomatoes
- Lunch: Mediterranean lentil salad
- Snack: A handful of pistachios
- Dinner: Baked sea bass with a side of lemon-garlic green beans
Calories: 1290 Fat: 67g Carbs: 128g Protein: 92g
Day 14
- Breakfast: Shakshuka (poached eggs in tomato sauce)
- Snack: A handful of berries
- Lunch: Lentil soup
- Snack: Bell pepper slices with hummus
- Dinner: Baked salmon with quinoa and asparagus
Calories: 1300 Fat: 64g Carbs: 145g Protein: 90g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ 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.
