7 Day Mediterranean Diet Plan - Medmunch
[Pages:51]7 Day Mediterranean Diet Plan
BY MEDMUNCH
2
Important Note
The information in this book reflects the author's research, experiences and opinions and is not intended as medical advice. Before beginning any nutritional or exercise program, consult your doctor or physician to ensure it's
appropriate for you. Copyright ? 2019 Medmunch. All rights
reserved.
7 Day Plan by Medmunch
Table of Contents
Breakfast
Banana Yogurt Pots Tomato and Watermelon Salad Blueberry Oats Bowl
Lunch
Cannellini Bean Salad Edgy Veggie Wraps Carrot, Orange and Avocado Salad Mixed Bean Salad Panzanella Salad Quinoa & Stir Fried Veg Moroccan Chickpea Soup
Dinner
Moussaka Spicy Tomato Baked Eggs Salmon with Potatoes and Corn Salad Spiced Carrot and Lentil Soup Mediterranean Chicken with Quinoa Greek Salad Grilled Vegetables with Bean Mash Spicy Mediterranean Beet Salad
Snacks & Sides
Strawberry & Yogurt Parfait Mediterranean Dip Honeyed Figs with Yogurt & Almonds
Resources
Week 1 Meal Plan Week 1 Shopping List
3
4
5 7 9
11
12 14 16 18 20 22 24
26
27 29 31 33 35 37 39
41
42 44 46
48
49 50
7 Day Plan by Medmunch
4
Breakfast
7 Day Plan by Medmunch
5
Banana Yogurt Pots
SUITABLE
Vegetarian
PREP TIME
5 mins
COOK TIME
No Cook
SERVES
2
Nutrition
(per serving)
Kcal 236
Fat Sat Fat Carb Sugar Fibre Protein Salt
7g
2g
32g 19g
4g
14g 0.1g
INGREDIENTS
225g / cup Greek yogurt 2 bananas, sliced into chunks 15g / 2 tbsp walnuts, toasted and
chopped
METHOD
01 / Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.
7 Day Plan by Medmunch
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7 Day Plan by Medmunch
7
Tomato & Watermelon Salad
SUITABLE
Vegetarian
PREP TIME
5 mins
COOK TIME
No Cook
SERVES
2
Nutrition
(per serving)
Kcal 177
Fat Sat Fat Carb Sugar Fibre Protein Salt
13g
5g
13g
10g
1g
5g 0.7g
INGREDIENTS
1 tbsp olive oil 1 tbsp red wine vinegar ? tsp chilli flakes 1 tbsp chopped mint 120g / cup tomatoes, chopped ? watermelon, cut into chunks 100g / cup feta cheese, crumbled
METHOD
01 / For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season. 02 / Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
7 Day Plan by Medmunch
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7 Day Plan by Medmunch
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