21-Day Mediterranean Diet Meal Plan for Weight Loss

Segment 1: Understanding the Mediterranean Diet
• The Mediterranean diet isn’t just a diet; it’s a lifestyle. It’s based on the traditional eating patterns of countries bordering the Mediterranean Sea.
o Prioritize vegetables, fruits, whole grains, legumes, and lean proteins (especially fish).
o Embrace good fats from extra virgin olive oil and nuts.
o Say goodbye to restrictive rules and calorie counting—this is about enjoying food and nourishing your body.
Segment 2: Building Your Mediterranean Pantry
o Stock up on extra virgin olive oil, whole grains, beans, legumes, and fresh herbs.
o Keep a variety of nuts and seeds handy.
o Opt for fatty fish like salmon and mackerel.
Segment 3: 7 Days of Mediterranean Meals
Day 1: Monday
• Breakfast: Greek yogurt with honey, walnuts, and fresh berries.
• Lunch: Chickpea salad with cucumbers, tomatoes, red onions, and feta cheese.
• Dinner: Baked salmon with lemon and dill, served with quinoa and roasted asparagus.
Day 2: Tuesday
• Breakfast: Oatmeal topped with sliced almonds and diced peaches.
• Lunch: Caprese salad (tomatoes, mozzarella, basil) drizzled with balsamic glaze.
• Dinner: Grilled chicken souvlaki with a side of Greek salad.
Day 3: Wednesday
• Breakfast: Whole-grain toast with avocado and poached eggs.
• Lunch: Lentil soup with a slice of whole-grain bread.
• Dinner: Ratatouille (eggplant, zucchini, bell peppers) over couscous.
Day 4: Thursday
• Breakfast: Smoothie with spinach, banana, Greek yogurt, and chia seeds.
• Lunch: Falafel wrap with tahini sauce and a side of tabbouleh.
• Dinner: Shrimp and vegetable stir-fry with brown rice.
Day 5: Friday
• Breakfast: Feta and spinach omelette.
• Lunch: Hummus and veggie wrap.
• Dinner: Grilled swordfish with a quinoa and roasted vegetable medley.
Day 6: Saturday
• Breakfast: Fresh fruit salad.
• Lunch: Greek-style stuffed peppers.
• Dinner: Baked eggplant Parmesan.
Day 7: Sunday
• Breakfast: Almond butter on whole-grain toast.
• Lunch: Mediterranean grain bowl (farro, chickpeas, roasted veggies).
• Dinner: Herb-marinated grilled lamb chops with a side of Greek roasted potatoes.

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