TWO-WEEK MEDITERRANEAN
DIET PLAN
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
8 AM Breakfast
Berry
Overnight Oats
(~400 kcal)
Avocado
toast + egg
(~400 kcal)
Fig &
ricotta toast + Banana
(~400 kcal)
Muesli
with raspberries + egg
(~400 kcal)
Blueberry
overnight oats + egg
(~400 kcal)
Spinach omelet
+ whole wheat toast
(~400 kcal)
Yogurt with
almonds & blackberries
(~400 kcal)
11 AM Snack
Greek
yogurt + nuts
(~200 kcal)
Clementine
+ almonds
(~200 kcal)
Plums +
almonds
(~200 kcal)
Orange
(~100 kcal)
Apple + nuts
(~200 kcal)
Yogurt +
almonds
(~200 kcal)
Banana
(~80 kcal)
1 PM Lunch
Farro &
White Bean Salad
(~500 kcal)
Chickpea
Quinoa Bowl
(~500 kcal)
Tuna salad
with whole-grained
bread
(~500 kcal)
Lentil soup +
bread
(~500 kcal)
Grain bowl
with veggies
(~500 kcal)
Chickpea
salad
(~500 kcal)
Veggie &
hummus sandwich
(~500 kcal)
4 PM Snack
Apple with
Almond Butter
(~200 kcal)
Hummus &
carrots
(~200 kcal)
Berries +
yogurt
(~200 kcal)
Carrots &
hummus
(~200 kcal)
Greek yogurt +
berries
(~200 kcal)
Clementine
+ nuts
(~200 kcal)
Clementine
+ nuts
(~200 kcal)
7 PM Dinner
Pesto Chicken
with Veggies
(~500 kcal)
Salmon &
green beans
(~500 kcal)
Vegetable stew
with whole grain
(~500 kcal)
Cod
in tomato sauce + quinoa
(~500 kcal)
Chickpea &
quinoa bowl
(~500 kcal)
Shrimp &
brown rice
(~500 kcal)
Greek-style
grilled fish & greens
(~500 kcal)