Meal plan grocery list
Salmon
Herring
Cod
Chicken breast
Turkey breast
Lean beef
Eggs
Skyr
Greek yogurt
Olive oil
Avocado
Broccoli
Spinach
Kale
Zucchini
Tomatoes
Cucumbers
Bell peppers
Eggplant
Olives
Feta cheese
Blueberries
Raspberries
Strawberries
Apples
Pears
Almonds
Walnuts
Chia seeds
Flaxseeds
Quinoa
Barley
Chickpeas
Meal plan overview
Blend two great diets with the Nordic meal plan for Mediterranean diet. This plan merges Nordic and Mediterranean flavors for a unique experience. Enjoy a fusion of delicious, nourishing meals.
Perfect for those who love variety, this meal plan offers the best of both worlds. Enjoy the health benefits of both diets in one plan. Experience a flavorful journey with Nordic and Mediterranean dishes.
Foods to eat
- Leafy Greens: Enjoy a mix of spinach, kale, and arugula.
- Whole Grains: Incorporate barley, quinoa, and brown rice.
- Lean Proteins: Choose fish, poultry, and legumes.
- Healthy Fats: Use olive oil, nuts, and seeds.
- Fruits: Add berries, apples, and citrus fruits.
- Vegetables: Include a variety of vegetables like tomatoes, cucumbers, and bell peppers.
✅ Tip
Foods not to eat
- Red Meat: Limit intake of beef and pork.
- Processed Foods: Avoid highly processed snacks and ready meals.
- Refined Grains: Skip white bread, pasta, and other refined grains.
- Sugary Foods: Limit sweets, candies, and sugary drinks.
- High-Sodium Foods: Reduce intake of salty snacks and processed meats.
- Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
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Main benefits
The Nordic meal plan for Mediterranean diet blends the best of Nordic and Mediterranean cuisines, offering a diverse and flavorful diet. The emphasis on healthy fats like olive oil and nuts supports heart health. Fresh produce and whole grains improve overall nutrition. The variety in the plan keeps meals exciting and enjoyable.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To integrate Mediterranean flavors into your Nordic meal plan, consider these substitutions:
- For a different fish option, replace cod with bream, offering a mild flavor that pairs well with Mediterranean ingredients.
- Instead of using rye bread, try whole grain pita, which complements Mediterranean dishes and provides a different texture.
- To add variety to your vegetables, switch zucchini with eggplant, which absorbs flavors well and has a creamy texture.
- For a different source of healthy fats, replace walnuts with pine nuts, offering a buttery flavor that enhances Mediterranean salads.
- Instead of using quinoa, try bulgur, a traditional Mediterranean grain that is light and quick to cook.
How to budget on this meal plan
Buy whole grains, legumes, and seasonal vegetables in bulk to save money. Utilize local farmers' markets for fresh produce at lower prices. Cooking at home with simple ingredients like olive oil, fish, and vegetables can be more affordable than dining out. Planning meals around affordable staples helps stretch your budget further.
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Extra tips
Any healthy snack ideas?
Enjoy these Mediterranean-inspired snacks:
- Hummus with veggie sticks
- Greek yogurt with honey and walnuts
- Olives and feta cheese
- Whole grain pita with tzatziki
- Fresh fruit salad
- Tomato and cucumber slices with olive oil
- Almonds and dried figs
What should I drink on this meal plan?
On a Mediterranean diet, drink plenty of water and herbal teas. Red wine in moderation can be part of meals. Freshly squeezed citrus juices are refreshing. Avoid sugary drinks and opt for water with a splash of lemon or lime. Green tea provides antioxidants.
How to get even more nutrients?
Include a variety of colorful vegetables to ensure a wide range of nutrients. Use olive oil for healthy fats and antioxidants. Add legumes and whole grains for fiber and sustained energy. Incorporate nuts and seeds for additional protein and healthy fats. Use herbs like basil and oregano to enhance flavor and nutritional value.
Meal plan suggestion
Meal Plan for Nordic Meal Plan for Mediterranean Diet
Day 1
- Breakfast: Oats with blueberries and almonds
- Lunch: Chicken breast with quinoa and spinach
- Dinner: Salmon with zucchini and tomatoes
- Snack: Greek yogurt with strawberries
Calories: 2200 Fat: 70g Carbs: 250g Protein: 130g
Day 2
- Breakfast: Rye bread with skyr and apples
- Lunch: Turkey breast with barley and kale
- Dinner: Cod with eggplant and bell peppers
- Snack: Greek yogurt with blueberries
Calories: 2250 Fat: 75g Carbs: 255g Protein: 135g
Day 3
- Breakfast: Oats with strawberries and walnuts
- Lunch: Chicken breast with quinoa and cucumbers
- Dinner: Salmon with broccoli and tomatoes
- Snack: Greek yogurt with raspberries
Calories: 2200 Fat: 70g Carbs: 250g Protein: 130g
Day 4
- Breakfast: Rye bread with skyr and pears
- Lunch: Turkey breast with barley and kale
- Dinner: Cod with zucchini and bell peppers
- Snack: Greek yogurt with strawberries
Calories: 2250 Fat: 75g Carbs: 255g Protein: 135g
Day 5
- Breakfast: Oats with blueberries and almonds
- Lunch: Chicken breast with quinoa and spinach
- Dinner: Salmon with zucchini and tomatoes
- Snack: Greek yogurt with strawberries
Calories: 2200 Fat: 70g Carbs: 250g Protein: 130g
Day 6
- Breakfast: Rye bread with skyr and apples
- Lunch: Turkey breast with barley and kale
- Dinner: Cod with eggplant and bell peppers
- Snack: Greek yogurt with blueberries
Calories: 2250 Fat: 75g Carbs: 255g Protein: 135g
Day 7
- Breakfast: Oats with strawberries and walnuts
- Lunch: Chicken breast with quinoa and cucumbers
- Dinner: Salmon with broccoli and tomatoes
- Snack: Greek yogurt with raspberries
Calories: 2200 Fat: 70g Carbs: 250g Protein: 130g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Nov 27, 2024
- Updated on Nov 27, 2024