Below is a sample menu for 1 week of meals on the Mediterranean diet. Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.
For more ideas, check out this list of 21 healthy Mediterranean recipes สมัคร ufabet
Monday
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: a whole grain sandwich with hummus and vegetables
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad
Tuesday
- Breakfast: oatmeal with blueberries
- Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese
Wednesday
- Breakfast: an omelet with mushrooms, tomatoes, and onions
- Lunch: a whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
Thursday
- Breakfast: yogurt with sliced fruit and nuts
- Lunch: a quinoa salad with chickpeas
- Dinner: broiled salmon with brown rice and vegetables
Friday
- Breakfast: eggs and sautéed vegetables with whole wheat toast
- Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: grilled lamb with salad and baked potato
Saturday
- Breakfast: oatmeal with nuts and raisins or apple slices
- Lunch: lentil salad with feta, tomatoes, cucumbers, and olives
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
Sunday
- Breakfast: an omelet with veggies and olives
- Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit
There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.