Diet Plan

14 days Mediterranean diet plan

DAY 1 : MONDAY

BREAKFAST

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

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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
LUNCH

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

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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

DINNER

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

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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

BREAKFAST

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

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LUNCH

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

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DINNER

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

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 DAY 3: WEDNESDAY

BREAKFAST
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Mug Bread and Egg sauce

LUNCH
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Mug Bread and Egg sauce

DINNER
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Meat Pepper Soup

DAY 4: THURSDAY

BREAKFAST

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

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LUNCH

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

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DINNER

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

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DAY 5: FRIDAY

BREAKFAST

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

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LUNCH

Ingredients

  • 1 tbsp Psyllum husk

  • veggies of choice (cabbage, cucmber etc

  • Any soupt

Veggie Swallow and soup

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DINNER

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Mug Bread and Egg sauce

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DAY 6: SATURDAY

BREAKFAST

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

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LUNCH

Ingredients

  • 1 pita (cut in half)

  •  tablespoons feta cheese

  •  slices  lettuce

  •  slices tomato

  •  slices avocado

  •  slices cucumber

Mug Bread and Egg sauce

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DINNER

Ingredients

  • 1 pita (cut in half)

  •  tablespoons feta cheese

  •  slices  lettuce

  •  slices tomato

  •  slices avocado

  •  slices cucumber

Avocado and Spinach smoothie

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DAY 7: SUNDAY

Almond Flour strawberry Pancakes

BREAKFAST

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

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Mug Bread and Egg sauce

LUNCH

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

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Avocado and Spinach smoothie

DINNER

Ingredients

  • 2 eggs,

  • sliced cabbage

  • mayonnaise

  • 1 tsp baking powder

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