Below is a sample menu for one week on the Mediterranean diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.
Monday
- Breakfast: Greek yogurt with strawberries and oats.
- Lunch: Whole-grain sandwich with vegetables.
- Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.
Tuesday
- Breakfast: Oatmeal with raisins.
- Lunch: Leftover tuna salad from the night before.
- Dinner: Salad with tomatoes, olives and feta cheese.
Wednesday
- Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
- Lunch: Whole-grain sandwich, with cheese and fresh vegetables.
- Dinner: Mediterranean lasagne.
Thursday
- Breakfast: Yogurt with sliced fruits and nuts.
- Lunch: Leftover lasagne from the night before.
- Dinner: Broiled salmon, served with brown rice and vegetables.
Friday
- Breakfast: Eggs and vegetables, fried in olive oil.
- Lunch: Greek yogurt with strawberries, oats and nuts.
- Dinner: Grilled lamb, with salad and baked potato.
Saturday
- Breakfast: Oatmeal with raisins, nuts and an apple.
- Lunch: Whole-grain sandwich with vegetables.
- Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.
Sunday
- Breakfast: Omelet with veggies and olives.
- Lunch: Leftover pizza from the night before.
- Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.
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