The Best 7-Day Mediterranean Diet Meal Plan for Beginners

This one is particularly easy. if you eat on the go: eat one Freshé canned tuna pack (they come in tasty varieties like Provence Niçoise and Sicilian Caponata) with a piece of fruit.

Make your own Hummus in advance and take half the recipe today, then save the rest for tomorrow’s snack (or top it with an egg for breakfast). Here’s how:

Use the rest Chickpeas from lunch on the first day (half a 15-ounce can). Lightly mash the chickpeas in a bowl with a fork. Mix with 2 teaspoons olive oil1 clove chopped garlic1 tablespoon lemon juiceand 1/4 teaspoon salt. If desired, add 1/4 teaspoon cumin powder. Mash all ingredients thoroughly or, if you want a smoother paste, use a food processor to blend the ingredients. Bring 1 cup broccoli florets and 1 sliced ​​pepper to soak.

Slice a centimeter French baguette in half lengthwise. Sprinkle halves with 1/4 cup grated mozzarella cheese and bake in a toaster oven at 250º for four to six minutes, until the cheese just begins to melt.

Meanwhile, tranche 2 large red tomatoes. Remove the baguette from the toaster oven, garnish with fresh basilic And dried oregano if desired. Garnish with tomato slices. For dessert, enjoy 1 ounce of dark chocolate.

Today, let’s do our Chive and Goat Cheese Frittata Recipe. Eat half the frittata now and refrigerate the rest for dinner tomorrow. Enjoy with a watercress salad And one 8 ounces of coffee with milk with skimmed or unsweetened soy milk.

Spread 2 slices of whole wheat bread with 1/2 avocado and stuff with 3 ounces sliced ​​turkey breast5 artichoke heartsand as much sliced ​​red pepper As you wish. Serve with a cup of each baby carrots And grapes.

Use the rest Hummus from the start of the week. Bring sliced ​​raw vegetables plus an ounce piece of cheese.

Today, let’s do half of our Mediterranean grilled sea bass recipe and save half for lunch tomorrow. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for tomorrow). Add one corncob and 1 cup cooked snow peas garnished with 2 teaspoons butter on the side. For dessert, have one frozen fruit ice cream (about 80 calories or less).

Serve the rest bar from yesterday’s dinner to the rest of the baby arugula leaves.

Mix 1/2 cup Plain Greek yogurt 0% with 1 tbsp light maple syrup and 1/4 teaspoon vanilla extract. Soak fresh raw vegetables in this sweet and creamy dip.

Have the rest of the frittata from yesterday’s breakfast. Serve with 2 cups young spinach leavesgarnished with 2 tbsp. balsamic vinegarand 1 cup skimmed milk. Take a slice of whole wheat toast garnished with 2 teaspoons butter. For dessert, have a single-serve ice creamlike a Magnum Mini Bar.