Mediterranean Diet Meal Plan

With this nourishing and satisfying 7-day plan, you can give up added sugars while still enjoying the health benefits of the Mediterranean diet.

Day 1

Breakfast (297 calories)

1.Yogurt with Blueberries, 1 serving

2.chopped walnuts, 3 tablespoons

A.M. Snack (206 calories)

1/4 cup dry-roasted almonds, unsalted

Lunch (472 calories)

1 serving Hummus Dressing and Stuffed Sweet Potato

P.M. Snack (59 calories)

1 small peach

Dinner (443 calories)

1 portion of the roasted salmon with tomatoes, garlic, and olives.

3/4 ounces of cooked quinoa

Daily Totals:1,476 calories, 91g of protein, 59g of fat, 158g of carbohydrates, 35g of fibre, and 1,127mg of sodium.

To make it 1,200 calories:Breakfast should only contain 1 Tbsp of chopped walnuts, and the morning snack should be 1 plum.

To make it 2,000 calories:Add 1 small apple to your lunch, 1 cup of edamame in pods to your afternoon snack, and 1 serving of chopped guacamole salad to your dinner.

Similarly, for the next few days,eat good healthy food and live a healthy life.

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