The Mediterranean Diet

Published by Health Professional

on Saturday, February 18th 2023

in

  • Diet and Eating Healthy

    • The weekly overview

    Monday

    Breakfast: Bircher muesli

    Lunch: Hearty minestrone soup

    Dinner: Grilled lemon and chilli chicken with couscous

    Pudding: Full of fruit sundaes

    Snacks: Greek yoghurt, a peach, a medium banana, 30g plain almonds, 40g carrot sticks and 30g houmous

    Milk: 225ml whole milk

    Tuesday 

    Breakfast: 30g oat flakes with 125g Greek yoghurt, 80g raspberries and 85g banana

    Lunch: Salmon, red onion and sweet pepper wraps

    Dinner: Cod Portugaise with boiled new potatoes and a side salad

    Pudding: Apple, blackberry, oat and seed crumble

    Snacks: One apple and crunchy peanut butter, two oatcakes with cottage cheese and cucumber, one orange

    Milk: 225ml semi-skimmed milk

    Wednesday

    Breakfast: Bircher muesli

    Lunch: Hearty Spanish omelette with salad

    Dinner: Galician stew with roasted butternut squash

    Pudding: One medium banana

    Snacks: Honeydew melon and Greek yoghurt, plain almonds, oatcakes and houmous

    Milk: 225ml whole milk

    Thursday

    Breakfast: Two slices of medium granary toast with crunchy peanut butter and a banana

    Lunch: Chickpea and tuna salad

    Dinner: Greek-style chicken pittas

    Pudding: Blackcurrant and raspberry ice cream made with calcium-fortified soya milk

    Snacks: Warm exotic fruit salad with Greek yoghurt, 50g cottage cheese with 80g cherry tomatoes and 30g pumpkin seeds, one orange

    Milk: 225ml semi-skimmed milk

    Friday

    Breakfast: Very berry porridge

    Lunch: Minted aubergine with spinach and pine nuts paired with grilled chicken breast

    Dinner: Crisp salmon salad

    Pudding: Apple, blackberry, oat and seed crumble

    Snacks: One peach, Greek yoghurt with plain almonds, spicy roasted chickpeas

    Milk: 225ml semi-skimmed milk

    Saturday

    Breakfast: Two poached eggs with rye bread and vegetable oil-based spread

    Lunch: Roast mackerel with a curried coriander crust with baby new potatoes and broccoli

    Dinner: Aubergine and courgette parmesan bake and peas

    Pudding: Fruity chocolate tray bake

    Snacks: 80g raspberries with Greek yoghurt, two oatcakes with cottage cheese and cucumber, plain almonds

    Milk: 225ml whole milk

    Sunday

    Breakfast: Oat flakes and Greek yoghurt with raspberries and banana

    Lunch: Hearty minestrone soup

    Dinner: Greek homestyle chicken with Tomato, olive, asparagus and bean salad

    Pudding: Warm exotic fruit salad with Greek yoghurt

    Snacks: Plain almonds, two satsumas, and a portion of spicy roasted chickpeas

    Milk: 225ml semi-skimmed milk

    Adapting this meal plan to suit you

    Unless stated otherwise, each meal included in this plan is given per person. Our Mediterranean meal plan should be adjusted according to your needs, as everyone requires a slightly different amount of nutrients each day. For example, we don’t all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, need more calories.

    Young children also need fewer calories than adults. But boys older than 11 and girls aged 15 and above are likely to need more calories. Children’s nutritional requirements change as they get older. So, adjust portion sizes accordingly to meet your family’s needs and appetites.

    You may need to adjust portion sizes for each family member as you likely won’t all eat the same portion size.