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  • Maria Buitron

Mediterranean Diet Menu

Updated: Aug 13, 2019

Samples as to how to fast track into a healthier life. Recipes can be found online.




Day 1

Breakfast Greek yogurt topped with berries and a drizzle of honey

Snack Handful of almonds

Lunch Tuna on a bed of greens with a vinaigrette

Snack Small bowl of olives

Dinner Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro



Day 2

Breakfast Whole-grain toast with a soft-boiled egg and a piece of fruit

Snack Handful of pistachios

Lunch Lentil salad with roasted red peppers, sun dried tomatoes, capers, and a balsamic vinaigrette

Snack Hummus with dipping veggies

Dinner Salmon with quinoa and sautéed garlicky greens



Day 3

Breakfast Whipped ricotta topped with walnuts and fruit

Snack Roasted chickpeas

Lunch Tabouli salad with whole grain pita

Snack Caprese skewers

Dinner Roasted chicken, gnocchi, and a large salad with vinaigrette



Day 4

Breakfast Fruit with a couple of slices of Brie

Snack Cashews and dried fruit

Lunch Vegetable soup with whole-grain roll

Snack Tasting plate with olives, a couple slices of cheese, cucumbers, and cherry tomatoes

Dinner White fish cooked in olive oil and garlic, spiralized zucchini, and a sweet potato


Day 5

Breakfast Omelet made with tomatoes, fresh herbs, and olives

Snack A couple of dates stuffed with almond butter

Lunch A salad topped with white beans, veggies, olives, and a small piece of chicken

Snack A peach and yogurt

Dinner Grilled shrimp skewers with roasted Brussels sprouts



Day 6

Breakfast Eggs scrambled with veggies and chives and topped with feta with a slice of whole-grain bread

Snack Greek yogurt

Lunch A quinoa bowl topped with sliced chicken, feta, and veggies

Snack Hummus with veggies

Dinner Grilled seafood, roasted fennel and broccoli, arugula salad, and quinoa



Day 7

Breakfast Veggie frittata

Snack Handful of berries

Lunch A plate of smoked salmon, capers, lemon, whole grain crackers, and raw veggies

Snack Mashed avocado with lemon and salt, with cucumbers for dipping

Dinner Pasta with red sauce and mussels

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