Diet Plan

14 days Mediterranean diet plan

DAY 1 : MONDAY

Ingredients

      4 eggs large

  • 1 teaspoon lemon juice or vinegar

  • 2 roma tomatoes sliced

  • 4 iceberg leaves or romaine heart lettuce leaves

  • 4 slices whole-grain toast or whole-wheat toast

  • 1/2 teaspoon salt

  • 1/2 teaspoon black pepper

Directions

  • Add 2-inches of water in a pan with the lemon juice or vinegar and half of the salt and bring to a simmer (just under a boil) over high heat.

  • Crack an egg into a small bowl or mug and then slide the egg into the water. Repeat with all of the eggs. If water becomes to hot, reduce the temperature to keep at a simmer.

  • Cook for about 3 to 4 minutes until the whites are firm but the yolks are still liquified. Remove eggs with a slotted spoon and place on a plate.

  • Add one poached egg, lettuce, and tomato to each toast slice. Season with salt and pepper.

Nutrition information

Serving: 1toast | Calories: 154kcal | Carbohydrates: 15g | Protein: 10g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 186mg | Sodium: 260mg | Fiber: 2g | Sugar: 3g | 

Protein Egg & Tomato on Toast

Ingredients

  • 1-1/2 pounds pork tenderloin

  • 1 teaspoon coarsely ground pepper

  • 2 tablespoons olive oil

  • 3 quarts water

  • 1-1/4 cups uncooked brown rice

  • 1/4 teaspoon salt

  • 1 package (6 ounces) fresh baby spinach

  • 1 cup grape tomatoes, halved

  • 3/4 cup crumbled feta cheese

Directions

  • Rub pork with pepper; cut into 1-in. cubes. In a large nonstick skillet, heat oil over medium heat. Add pork; cook and stir until no longer pink, 8-10 minutes.

  • Meanwhile, in a Dutch oven, bring water to a boil. Stir in brown rice and salt; cook, cook until rice is tender Add spinach.

  • Add tomatoes to pork; heat through. Stir in rice mixture and cheese.

Nutrition Facts

1-1/3 cups: 372 calories, 11g fat (4g saturated fat), 71mg cholesterol, 306mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 31g protein

Ingredients

  • 1 tablespoon olive oil

  • 1 medium onion, finely chopped

  • 3 garlic cloves, minced

  • 1 teaspoon dried oregano

  • 1/2 teaspoon pepper

  • 1/4 teaspoon salt

  • 2 cans (14-1/2 ounces each) diced tomatoes, undrained

  • 1 pound uncooked medium shrimp, peeled and deveined

  • 2 tablespoons minced fresh parsley

  • 3/4 cup crumbled feta cheese

Directions

  • In a large nonstick skillet, heat oil over medium-high heat. Add onion; cook and stir 4-6 minutes or until tender. Add garlic and seasonings; cook 1 minute longer. Stir in tomatoes and, if desired, wine. Bring to a boil. Reduce heat; simmer, uncovered, 5-7 minutes or until sauce is slightly thickened.

  • Add shrimp and parsley; cook 5-6 minutes or until shrimp turn pink, stirring occasionally. Remove from heat; sprinkle with cheese. Let stand, covered, until cheese is softened.

Nutrition Facts

1-1/4 cups: 240 calories, 8g fat (3g saturated fat), 149mg cholesterol, 748mg sodium, 16g carbohydrate (9g sugars, 5g fiber), 25g protein

Feta Shrimp Skillet

 DAY 2: TUESDAY

Ingredients

  • 4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)

  • 3/4 cup yogurt

  • 1/2 teaspoon grated orange zest

Directions

  • Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.

Nutrition Facts

3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein

Yogurt & Honey Fruit Cups

Ingredients

  • 2 cups water

  • 1 cup quinoa, rinsed

  • 3/4 cup packed fresh parsley sprigs, stems removed

  • 1/3 cup fresh mint leaves

  • 1/4 cup coarsely chopped red onion

  • 1 garlic clove, minced

  • 1 cup grape tomatoes

  • 1/2 English cucumber, cut into 1-inch pieces

  • 2 tablespoons lemon juice

  • 2 tablespoons olive oil

  • 1 teaspoon salt

  • 1/2 teaspoon pepper

  • 1/4 teaspoon ground allspice

Directions

  • In a large saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Transfer to a large bowl; cool completely.

  • Place parsley, mint, onion and garlic in a food processor; pulse until finely chopped. Add tomatoes and cucumber; pulse until coarsely chopped. Add tomato mixture to quinoa.

  • In a small bowl, whisk lemon juice, oil and seasonings until blended; drizzle over quinoa mixture and toss to coat. Serve at room temperature or refrigerate until serving.

Nutrition Facts

2/3 cup: 163 calories, 6g fat (1g saturated fat), 0 cholesterol, 403mg sodium, 22g carbohydrate (2g sugars, 3g fiber), 5g protein. 

Quinoa Salad

Ingredients

  • 4 boneless skinless chicken breast halves (6 ounces each)

  • 1/4 teaspoon salt

  • 1/4 teaspoon pepper

  • 3 tablespoons olive oil

  • 1 pint grape tomatoes

  • 16 pitted Greek or ripe olives, sliced

  • 3 tablespoons capers, drained

Directions

  • Sprinkle chicken with salt and pepper. In a large ovenproof skillet, cook chicken in oil over medium heat until golden brown, 2-3 minutes on each side. Add the tomatoes, olives and capers.

  • Bake, uncovered, at 475° until a thermometer reads 170°,10-14 minutes.

Nutrition Facts

1 serving: 336 calories, 18g fat (3g saturated fat), 94mg cholesterol, 631mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 36g protein. 

Mediterranean Chicken

 DAY 3: WEDNESDAY

Mug Bread and Egg sauce

Mug Bread and Egg sauce

Meat Pepper Soup

DAY 4: THURSDAY

Ingredients

  • 1/2 cup old-fashioned oats

  • 1 cup water

  • Dash of salt

  • Cinnamon to taste

  • Sliced, fresh strawberries

 

Instructions

​

  • Combine oats, water and salt in a small saucepan and bring to a boil. 

  • Reduce heat and let oatmeal simmer until 90% of the water is absorbed.

  • Remove oatmeal from heat and serve.

  • Sprinkle with cinnamon and top with sliced strawberries and enjoy!

  •  

Strawberry and Oat meal

Ingredients

  • 1 pita (cut in half)

  •  tablespoons feta cheese

  •  slices  lettuce

  •  slices tomato

  •  slices avocado

  •  slices cucumber

  • ​

Directions

  1. Open pita into halves .. Meanwhile, prepare pita fillings.

  2. Sprinkle the feta inside and carefully place the vegetables inside in desired order. Serve immediately.

 

Vegetable Pita

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

Ingredients

  • 1/2 cup old-fashioned oats

  • 1 cup water

  • Dash of salt

  • Cinnamon to taste

  • Sliced, fresh strawberries

 

Mug Bread and Egg sauce

DAY 5: FRIDAY

Ingredients

  • 2 slices 100% whole wheat bread4 teaspoons reduced-fat creamy peanut butter

  • 1 very small banana or 1/2 of a medium banana, sliced

Peanut Butter and Banana Sandwich

Ingredients

  • 1 tbsp Psyllum husk

  • veggies of choice (cabbage, cucmber etc

  • Any soupt

Veggie Swallow and soup

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Mug Bread and Egg sauce

DAY 6: SATURDAY

Ingredients

  • 4 large eggs

  • 1/4 cup water

  • 1/8 teaspoon salt

  • Dash pepper

  • 1 tablespoon butter

  • 1/4 cup crumbled feta or goat cheese

  • 1/4 cup chopped tomato

  • 1 green onion, chopped

Mug Bread and Egg sauce

Ingredients

  • 1 pita (cut in half)

  •  tablespoons feta cheese

  •  slices  lettuce

  •  slices tomato

  •  slices avocado

  •  slices cucumber

Mug Bread and Egg sauce

Ingredients

  • 1 pita (cut in half)

  •  tablespoons feta cheese

  •  slices  lettuce

  •  slices tomato

  •  slices avocado

  •  slices cucumber

Avocado and Spinach smoothie

DAY 7: SUNDAY

Almond Flour strawberry Pancakes

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

Mug Bread and Egg sauce

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

Avocado and Spinach smoothie

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

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