Meal Plan
Mediterranean diet

  • 9.00-9.30 – first breakfast;
  • 11.30-12.00 – second breakfast;
  • 14.30-15.00 – lunch;
  • 18.00 – snack;
  • 20.30 – dinner.
  • 2.8 pure water (including 200-300 ml.
  • Mineral table water).
  • Herbal tea, green, white.
  • Rosehip decoction.
  • Coffee (1-2 cups) per day.

Day 1


——————————————————————————————————
1st Breakfast



Sandwich

 4 grain toast;
 3 spoonfuls of olive oil;
 2 Eggs;
 Greens: spinach, parsley, dill;
 1 Tomato;
 4 tablespoons of feta or any other low-fat cheese;

A little salt, pepper, spices to taste;
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Fresh fruits and berries;
 Grated almonds (optional);
——————————————————————————————————
Snack



(during the day)
 Fruit and berries.
——————————————————————————————————
Lunch



Pasta with chicken and zucchini

 Hard pasta;
 680 g chicken breast;
 2 tsp olive oil;
 1 tsp. sea salt and 2 tsp. black pepper.
 1/3 cup Parmesan or any hard cheese;

Serve, sprinkled with cheese and parsley.
——————————————————————————————————
Dinner



 1 cup white beans;
 1 bunch of arugula;
 1 to 2 medium cucumbers;
 1 medium tomato;
 4 tablespoons feta;
 Olive oil for dressing.

Day 2


——————————————————————————————————
1st Breakfast



 1 cup Greek yogurt;
 1/2 cup fresh berries: raspberries, blueberries;
 2 tablespoons of nuts: walnuts, almonds;
——————————————————————————————————
2nd Breakfast



 2 slices of whole-grain bread
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
 Hard cheese;
——————————————————————————————————
Snack



(during the day)
 Fresh berries;
 1 cup of nonfat butter milk.
——————————————————————————————————
Lunch



 Pasta with seafood: mussels, shrimp, squid meat.

Day 3


——————————————————————————————————
1st Breakfast




 One fried egg;
 Grilled tomato;
 Whole wheat toast.
——————————————————————————————————
2nd Breakfast



 Long-cooked oat flakes with raisins and honey;
——————————————————————————————————
Snack



(during the day)
 A handful of almonds;
 1 cup of Greek yogurt.
——————————————————————————————————
Lunch



 Spaghetti with durum wheat and grilled beef;
 Hard cheese;
 Greens;
——————————————————————————————————
Dinner



 Tuna salad with beans, apples, and olive oil.

Day 4


——————————————————————————————————
1st Breakfast


 One cup of Greek yogurt with honey and cinnamon. You can add a mixture of grated almonds and sliced apple (40g);
——————————————————————————————————
2nd Breakfast



 2 slices of whole wheat bread;
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
 Hard cheese;
——————————————————————————————————
Snack



(during the day).
 Fresh fruit and berries;
 Lean goat cheese.
——————————————————————————————————
Lunch


 Baked salmon;
 Greens;
 Warm salad of cherry tomatoes, red onions, and sautéed kale;
——————————————————————————————————
Dinner



 1 glass of buttermilk;
 Low-fat ricotta cheese casserole.

Day 5


——————————————————————————————————
1st Breakfast



 Plain Greek yogurt with blueberries, apple slice;
 2 whole grain toast with almond butter.
——————————————————————————————————
2nd Breakfast



 1 cup of steel-cut oatmeal;
 Fresh fruit and berries;
 Grated hazelnuts (optional);
——————————————————————————————————
Snack



(during the day)
 Nuts, berries, fruit;
 Nonfat yogurt.
——————————————————————————————————
Lunch



 Baked cod and bulgur with green peas;
——————————————————————————————————
Dinner



 Two cups mixed greens with cherry tomatoes and olives.
Dressing of balsamic vinegar and extra virgin olive oil;
 Whole-grain pita and 2 spoonfuls of chickpea hummus.

Day 6


——————————————————————————————————
1st Breakfast



 Oat flakes with maple syrup, dates and cinnamon;
——————————————————————————————————
2nd Breakfast



 Greek yogurt with raspberries, blackberries, blueberries;
——————————————————————————————————
Snack



(during the day)

 Nuts;
 Low-fat soft cheese;
——————————————————————————————————
Lunch



 Half a chicken breast.
 1/4 pinch of black pepper and 1/4 pinch of salt;
 1/16 cup (20.7 g) pesto sauce;
 1 tbsp. parmesan cheese;
 1/8 cup grated mozzarella cheese;
——————————————————————————————————
Dinner



 1 cup;
 Nonfat cottage cheese casserole.

Day 7


——————————————————————————————————
1st Breakfast



 1 glass of Greek yogurt;
 Fruits and berries: raspberries, blueberries and sliced nectarines (half a cup);
If you need more calories, add 50g walnuts or almonds.
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Fresh fruit and berries;
——————————————————————————————————
Snack



(during the day)
 Nuts, berries, fruit;
 Nonfat yogurt.
——————————————————————————————————
Lunch



 One serving of baked salmon or cod cooked with garlic and black pepper;
 One roasted potato with green onions and olive oil.
——————————————————————————————————
Dinner



Sandwich: Whole-grain bread.
 Salmon;
 Avocado;

Day 8


——————————————————————————————————
1st Breakfast



 2 slices of whole grain toast.
 Goat cheese, ricotta;
 Optional: figs or blueberries.
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal, honey, grated nuts;
——————————————————————————————————
Snack



(during the day).
 Fresh fruit;
 Lean goat cheese.
——————————————————————————————————
Lunch



 Two cups of greens, such as spinach or arugula,
with olives and olive oil;
 A small portion of white fish.
——————————————————————————————————
Dinner



 A whole-grain sandwich with grilled vegetables of your choice. These can be bell peppers, onions, eggplant, and zucchini.
 A spread of hummus or avocado (only consume this spread if you want to increase the calories);

Day 9


——————————————————————————————————
1st Breakfast



 Two egg omelet;
 Add tomatoes, onions and bell peppers;
——————————————————————————————————
2nd Breakfast



 2 slices of whole wheat bread
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
 Hard cheese;
——————————————————————————————————
Snack



(during the day)
 Berries, fruit.
——————————————————————————————————
Lunch



 One serving of baked salmon or cod cooked with garlic and black pepper;
 One roasted potato with green onions and olive oil.
——————————————————————————————————
Dinner



 White cabbage stewed with chicken breast;

Day 10


——————————————————————————————————
1st Breakfast



 Whole-wheat bread with some low-fat cheese and slices of fresh tomato, drizzled with a little olive oil.
——————————————————————————————————
2nd Breakfast




 1 cup of long-cooked oatmeal;
 Fresh fruits and berries;
 Grated almonds (optional);
——————————————————————————————————
Snack



(during the day)
 Hummus with carrots, celery or any other vegetables.
——————————————————————————————————
Lunch



 1 cup quinoa with bell peppers, olives and sun-dried tomatoes;
Avocado or feta cheese can be added as a topping if desired.
——————————————————————————————————
Dinner



 Braised zucchini with onions and potatoes in herb and tomato sauce.

Day 11


——————————————————————————————————
1st Breakfast



 Two slices of whole-grain toast with soft cheese, such as ricotta or goat cheese, and some sliced figs or blueberries for sweetener.
——————————————————————————————————
2nd Breakfast



 Simple Greek yogurt with berries, fruit and a mix of nuts.
——————————————————————————————————
Snack



(during the day).
 Hummus with carrots, celery or any other vegetables.
——————————————————————————————————
Lunch



 Baked fish;
 Greens;
 Warm salad of tomatoes and stewed cabbage;
——————————————————————————————————
Dinner



 2 cups greens: spinach or arugula with olive oil, olives and tomatoes;
 A little bulgur or couscous;

Day 12


——————————————————————————————————
1st Breakfast



 2 boiled eggs and your choice of stewed vegetables.
——————————————————————————————————
2nd Breakfast



 Oatmeal with nuts and fruit;
——————————————————————————————————
Snack



(during the day)
 Fresh fruit;
 Lean goat cheese.
——————————————————————————————————
Lunch



 Pasta with seafood: mussels, shrimp, squid meat.
——————————————————————————————————
Dinner



 Stewed zucchini with onions and potatoes in herb and tomato sauce.

Day 13


——————————————————————————————————
1st Breakfast



 Serving of Greek yogurt with fresh berries.
——————————————————————————————————
2nd Breakfast



 2 slices of whole wheat bread
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
——————————————————————————————————
Snack



(during the day)
 Nuts;
 Lean soft cheese;
——————————————————————————————————
Lunch



 Spaghetti with durum wheat and grilled beef;
——————————————————————————————————
Dinner



 2 cups steamed spinach, sprinkled with herbs and lemon juice;
 One artichoke (boiled) with garlic powder, olive oil and salt;

Day 14


——————————————————————————————————
1st Breakfast



 Natural yogurt with fruit and nuts.
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Honey, grated nuts;
——————————————————————————————————
Snack



(during the day).
 Nuts, berries, fruit;
 Nonfat yogurt.
——————————————————————————————————
Lunch



 2 cups salad mix with cucumber and tomato;
 1 roast chicken fillet, drizzled with lemon juice and olive oil.
——————————————————————————————————
Dinner



 Two cups salad greens mixed with cherry tomatoes and olives. Olive oil dressing;
 Whole-grain pita and hummus.

Day 15


——————————————————————————————————
1st Breakfast



Persimmon Smoothie: Steamed cheesecakes, fruit and honey.
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Fresh fruit and berries.
——————————————————————————————————
Snack



(during the day).
 Nuts, berries, fruit;
 Lean yogurt.
——————————————————————————————————
Lunch



 Spaghetti with durum wheat and grilled beef;

Pasta with chicken and zucchini

 Hard pasta;
 680 g chicken breast;
 2 tsp. olive oil;
 1 tsp. sea salt and 2 tsp. black pepper.
 1/3 cup Parmesan or any hard cheese;
 Parsley;
——————————————————————————————————
Dinner



 Oven-baked vegetables such as eggplant, sweet potatoes,
zucchini, artichokes, tomatoes and carrots.
 One cup of whole-grain couscous;

Day 16


——————————————————————————————————
1st Breakfast



Sandwich

 4 grain toast;
 3 spoonfuls of olive oil;
 2 Eggs;
 Greens: spinach, parsley, dill;
 1 Tomato;
 4 tablespoons of feta or any other low-fat cheese;

A little salt, pepper, spices to taste;
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Fresh fruit and berries;
——————————————————————————————————
Snack



(during the day)
 Nuts;
 Nonfat yogurt.
——————————————————————————————————
Lunch



 Two cups of greens, such as spinach or arugula,
with olives and olive oil;
 A small portion of white fish.
——————————————————————————————————
Dinner



 Two cups of any salad mix with cucumbers and tomatoes;
 Boiled chicken fillet, drizzled with lemon juice and olive oil.

Day 17


——————————————————————————————————
1st Breakfast



 Whole-grain oat flakes with dates, maple syrup and cinnamon;
——————————————————————————————————
2nd Breakfast



 2 slices of whole-grain bread;
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
——————————————————————————————————
Snack



(during the day)
Beet salad with celery; Fruit and berries; Lean goat cheese.
——————————————————————————————————
Lunch



Mung bean soup (300 g) with 3 tbsp. bran;

 Brown rice;
 Egg;
 Onion;
 Avocado.
——————————————————————————————————
Dinner



 Mozzarella, chickpea and tomato salad.

Day 18


——————————————————————————————————
1st Breakfast



 Broccoli casserole;
 Natural yogurt.
——————————————————————————————————
2nd Breakfast



 Greek yogurt with fruit.
——————————————————————————————————
Snack



(during the day)
 Fresh fruit;
 Nonfat goat cheese.
——————————————————————————————————
Lunch



 Whole grain sandwich with grilled vegetables such as bell peppers, eggplant, onions and zucchini.
——————————————————————————————————
Dinner



 One can (165 g) of canned tuna;
 One tbsp. homemade mayonnaise;
 One pinch of black pepper and salt;

Day 19


——————————————————————————————————
1st Breakfast



Breakfast 1
 Broccoli casserole.
 Natural yogurt;
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Honey, grated nuts.
——————————————————————————————————
Snack



(during the day)
 A handful of almonds;
 1 cup of Greek yogurt.
——————————————————————————————————
Lunch



 Two cups of greens, such as spinach or arugula,
with olives and olive oil;
 A small portion of white fish.
——————————————————————————————————
Dinner



 2 cups steamed spinach, sprinkle with herbs and lemon juice;
 One artichoke (boiled) with garlic powder, olive oil and salt;

Day 20


——————————————————————————————————
1st Breakfast



Breakfast 1
 Oat flakes with berries and fruit.
——————————————————————————————————
2nd Breakfast



 Avocado on whole-grain toast.
——————————————————————————————————
Snack



Snack
(during the day)
 Fresh fruit;
 Lean goat cheese.
——————————————————————————————————
Lunch



 One serving of baked salmon or cod cooked with garlic and black pepper;
 One roasted potato with green onions and olive oil.
——————————————————————————————————
Dinner



 Two cups of braised cabbage, with lemon juice, olives, tomatoes, and parmesan cheese.

Day 21


——————————————————————————————————
1st Breakfast



 Whole-grain oats (1 cup) with honey, dates;
 Low-sugar fruits such as raspberries as a topping.
——————————————————————————————————
2nd Breakfast



 2 Slices of whole-grain bread;
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
 Hard cheese.
——————————————————————————————————
Snack



(during the day)
 Hummus with carrots, celery or any other vegetables.
——————————————————————————————————
Lunch



 Fish soup;
 Cucumber and tomato salad dressed with olive oil.
——————————————————————————————————
Dinner



 2 cups salad mix with cherry tomatoes, olives and vinegar and olive oil dressing;
 Whole-grain pita bread;

Day 22


——————————————————————————————————
1st Breakfast



 Oatmeal with nuts and fruit.
——————————————————————————————————
2nd Breakfast



 Oatmeal with nuts and fruit.
——————————————————————————————————
Snack



(during the day)
 Hummus with carrots, celery, or any other vegetables;
 Nuts;
 Lean yogurt.
——————————————————————————————————
Lunch



 Vegetable stew of eggplant, peppers, and tomatoes;
 Small portion of white fish.
——————————————————————————————————
Dinner



 One cup quinoa with sun-dried tomatoes, olives,
sweet peppers, boiled white beans;

Day 23


——————————————————————————————————
1st Breakfast



 One cup of whole-grain oatmeal with dates, honey and cinnamon;
 2 Tbsp grated almonds if desired.
——————————————————————————————————
2nd Breakfast



 Greek yogurt with fresh berries and nuts.
——————————————————————————————————
Snack



(during the day).
 Whole fruits such as oranges, grapes and plums;
 Hummus with carrots, celery, or any other vegetables.
——————————————————————————————————
Lunch



 1/2 Cup hard pasta;
 Grilled vegetables, olive oil and tomato sauce;
 1 Tbsp grated parmesan.
——————————————————————————————————
Dinner



 One artichoke (cooked) with garlic powder, olive oil and salt (add another artichoke if you want to increase the calories);
 2 cups steamed spinach with herbs and lemon juice;

Day 24


——————————————————————————————————
1st Breakfast



 1 cup of Greek yogurt;
 1/2 cup berries: raspberries or blueberries.
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal;
 Honey, grated nuts.
——————————————————————————————————
Snack



(during the day)
 Fresh fruit;
 Lean goat cheese.
——————————————————————————————————
Lunch



 Spaghetti of durum wheat and grilled beef.
——————————————————————————————————
Dinner



 Braised zucchini with onions, yellow peppers and potatoes in herb and tomato sauce.

Day 25


——————————————————————————————————
1st Breakfast



Breakfast 1
 Oatmeal with dates, cinnamon and maple syrup;
 Fresh berries: blackberries or raspberries.
——————————————————————————————————
2nd Breakfast



Breakfast 2
 Two slices of whole-grain bread.
 Grilled vegetables: tomato, zucchini, peppers, eggplant;
 Hard cheese.
——————————————————————————————————
Snack



Snack
(during the day)
 Whole fruits, such as grapes or oranges.
——————————————————————————————————
Lunch



Lunch
 Chicken sauteed in olive oil with asparagus, cauliflower, yellow peppers and broccoli.
 A serving of brown rice;
——————————————————————————————————
Dinner



Dinner
 Warm salad of two cups of stewed cabbage and tomatoes;
 Fried anchovies in olive oil on whole-grain toast, drizzled with lemon juice.

Day 26


——————————————————————————————————
1st Breakfast



 Vegetable omelet with spinach, mushrooms and onions cooked in olive oil;
 1 slice of whole wheat bread.
——————————————————————————————————
2nd Breakfast



 Nonfat yogurt with nectarines, peaches, grapes.
——————————————————————————————————
Snack



(during the day).
 Fresh fruit;
 Nonfat yogurt.
——————————————————————————————————
Lunch



 1/2 Cup of durum pasta;
 Grilled vegetables, olive oil and tomato sauce;
 1 Tbsp. grated parmesan.
——————————————————————————————————
Dinner



Greek salad

 Salad mix, olives;
 Feta;
 Parsley;
 Tomatoes;
The dressing for this salad is a mixture of virgin olive oil and freshly squeezed lemon juice.

Day 27


——————————————————————————————————
1st Breakfast



 Vegetable omelet with spinach, mushrooms and onions cooked in olive oil;
——————————————————————————————————
2nd Breakfast



 Simple Greek yogurt with fresh berries and nuts.
——————————————————————————————————
Snack



(during the day).
 Whole fruits such as oranges, grapes, and plums;
 Hummus with carrots, celery, or any other vegetables.
——————————————————————————————————
Lunch



 1 roasted chicken fillet, drizzled with lemon juice and olive oil.
 2 cups of salad mix with cucumber and tomato;
——————————————————————————————————
Dinner



 One artichoke (cooked) with garlic powder, olive oil and salt (add another artichoke if you want to increase the calories);
 Hummus with carrots, celery or any other vegetables.

Day 28


——————————————————————————————————
1st Breakfast



 Two egg omelet with onions, tomatoes, and bell peppers.
 A quarter of an avocado.
——————————————————————————————————
2nd Breakfast



 Half an avocado.
 Lean soft cheese.
——————————————————————————————————
Snack



(during the day)
 Whole fruits such as oranges, grapes, and plums.
 Whole-grain toast with avocado spread.
——————————————————————————————————
Lunch



 Fried anchovies in olive oil on whole-grain toast, drizzled with lemon juice.
 Warm salad of two cups of stewed cabbage and tomatoes.
——————————————————————————————————
Dinner



 One can (165 g) of canned tuna.
 One tbsp. homemade mayonnaise.
 One pinch of black pepper and salt.

Day 29


——————————————————————————————————
1st Breakfast



 Two slices of whole-grain toast with soft cheese, such as goat cheese or ricotta.
 Blueberries or figs for a touch of sweetness.
——————————————————————————————————
2nd Breakfast



 1 cup of long-cooked oatmeal.
 Fresh fruits and berries.
 Grated almonds (optional).
——————————————————————————————————
Snack



(during the day).
 Fruit: figs and apricots.
 Whole-grain toast with avocado spread.
——————————————————————————————————
Lunch



 2 cups steamed cabbage with bell peppers, tomatoes, Parmesan cheese, olives, and lemon juice.
——————————————————————————————————
Dinner



 Oven-baked vegetables: potatoes, artichokes, tomatoes, carrots, eggplant, and zucchini.
 One cup of couscous.

Day 30


——————————————————————————————————
1st Breakfast



 Whole-grain oats with dates, cinnamon and maple syrup.
 Low-sugar fruit toppings: blackberries or raspberries.
——————————————————————————————————
2nd Breakfast



 Simple Greek yogurt with fresh berries and nuts.
——————————————————————————————————
Snack



(during the day)
 Serving of Greek yogurt.
 Nutella (in moderation).
——————————————————————————————————
Lunch



 Portion of salmon or baked cod with
black pepper and garlic for flavor.
 Fried potatoes with green onions and olive oil.
——————————————————————————————————
Dinner



 Two cups mixed greens with cherry tomatoes and olives. Dressing of vinegar and olive oil.
 Whole-grain pita and 2 spoonfuls of hummus.