
14 days Mediterranean diet plan
DAY 1 : MONDAY
Ingredients
4 eggs large
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1 teaspoon lemon juice or vinegar
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2 roma tomatoes sliced
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4 iceberg leaves or romaine heart lettuce leaves
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4 slices whole-grain toast or whole-wheat toast
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1/2 teaspoon salt
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1/2 teaspoon black pepper

Directions
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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.
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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.
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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.
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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
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1-1/2 pounds pork tenderloin
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1 teaspoon coarsely ground pepper
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2 tablespoons olive oil
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3 quarts water
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1-1/4 cups uncooked brown rice
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1/4 teaspoon salt
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1 package (6 ounces) fresh baby spinach
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1 cup grape tomatoes, halved
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3/4 cup crumbled feta cheese

Directions
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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.
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Meanwhile, in a Dutch oven, bring water to a boil. Stir in brown rice and salt; cook, cook until rice is tender Add spinach.
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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
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1 tablespoon olive oil
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1 medium onion, finely chopped
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3 garlic cloves, minced
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1 teaspoon dried oregano
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1/2 teaspoon pepper
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1/4 teaspoon salt
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2 cans (14-1/2 ounces each) diced tomatoes, undrained
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1 pound uncooked medium shrimp, peeled and deveined
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2 tablespoons minced fresh parsley
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3/4 cup crumbled feta cheese

Directions
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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.
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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
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4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)
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3/4 cup yogurt
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1/2 teaspoon grated orange zest
Directions
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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
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2 cups water
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1 cup quinoa, rinsed
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3/4 cup packed fresh parsley sprigs, stems removed
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1/3 cup fresh mint leaves
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1/4 cup coarsely chopped red onion
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1 garlic clove, minced
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1 cup grape tomatoes
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1/2 English cucumber, cut into 1-inch pieces
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2 tablespoons lemon juice
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2 tablespoons olive oil
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1 teaspoon salt
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1/2 teaspoon pepper
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1/4 teaspoon ground allspice
Directions
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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.
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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.
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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
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4 boneless skinless chicken breast halves (6 ounces each)
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1/4 teaspoon salt
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1/4 teaspoon pepper
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3 tablespoons olive oil
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1 pint grape tomatoes
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16 pitted Greek or ripe olives, sliced
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3 tablespoons capers, drained
Directions
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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.
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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
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1/2 cup old-fashioned oats
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1 cup water
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Dash of salt
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Cinnamon to taste
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Sliced, fresh strawberries
Instructions
​
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Combine oats, water and salt in a small saucepan and bring to a boil.
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Reduce heat and let oatmeal simmer until 90% of the water is absorbed.
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Remove oatmeal from heat and serve.
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Sprinkle with cinnamon and top with sliced strawberries and enjoy!
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Strawberry and Oat meal

Ingredients
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1 pita (cut in half)
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tablespoons feta cheese
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slices lettuce
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slices tomato
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slices avocado
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slices cucumber
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​
Directions
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Open pita into halves .. Meanwhile, prepare pita fillings.
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Sprinkle the feta inside and carefully place the vegetables inside in desired order. Serve immediately.
Vegetable Pita

Ingredients
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2 eggs,
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sliced cabbage
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mayonnaise
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1 tsp baking powder
Ingredients
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1/2 cup old-fashioned oats
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1 cup water
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Dash of salt
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Cinnamon to taste
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Sliced, fresh strawberries
Mug Bread and Egg sauce

DAY 5: FRIDAY
Ingredients
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2 slices 100% whole wheat bread4 teaspoons reduced-fat creamy peanut butter
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1 very small banana or 1/2 of a medium banana, sliced
Peanut Butter and Banana Sandwich

Ingredients
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1 tbsp Psyllum husk
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veggies of choice (cabbage, cucmber etc
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Any soupt
Veggie Swallow and soup

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Mug Bread and Egg sauce

DAY 6: SATURDAY
Ingredients
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4 large eggs
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1/4 cup water
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1/8 teaspoon salt
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Dash pepper
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1 tablespoon butter
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1/4 cup crumbled feta or goat cheese
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1/4 cup chopped tomato
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1 green onion, chopped
Mug Bread and Egg sauce

Ingredients
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1 pita (cut in half)
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tablespoons feta cheese
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slices lettuce
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slices tomato
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slices avocado
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slices cucumber
Mug Bread and Egg sauce

Ingredients
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1 pita (cut in half)
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tablespoons feta cheese
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slices lettuce
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slices tomato
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slices avocado
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slices cucumber
Avocado and Spinach smoothie

DAY 7: SUNDAY
Almond Flour strawberry Pancakes
Ingredients
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2 eggs,
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sliced cabbage
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mayonnaise
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1 tsp baking powder

Mug Bread and Egg sauce
Ingredients
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2 eggs,
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sliced cabbage
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mayonnaise
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1 tsp baking powder

Avocado and Spinach smoothie
Ingredients
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2 eggs,
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sliced cabbage
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mayonnaise
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1 tsp baking powder
