Mediterranean Diet: A 14-Day Mediterranean Diet Meal Plan

The Mediterranean Diet has been proven to reduce the risk of heart disease, cancer, Parkinson’s and Alzheimer’s disease (Mayo-Clinic, 2014). It combines healthy meals, with a mixture of olive oil and the healthiest fruits, vegetables, nuts, fish, and other delicious treats from the Mediterranean Diet.

Here is what you'll get:

- A Clear Cut 14-Day Mediterranean Diet Meal Plan To Get You Started

- 13 Delicious Mediterranean Diet Breakfast Recipes To Get You Day Off To A Great Start

- 14 Tasty Mediterranean Diet Lunch Recipes

- 15 Mouth-Watering Mediterranean Diet Dinner Recipes

- 7 Mediterranean Diet Snacks To Keep Your Appetite In Check

- 5 Delicious Mediterranean Diet Desserts

- The Facts About The Mediterranean Diet & What It Can Do For You!

- And More!

Here Are The Recipes:
Week 1

Monday
Breakfast: Eggs with vegetables
Snack: 3 dried apricots and 3 dried peaches
Lunch: Gazpacho
Snack: A handful of almonds
Dinner: Pasta and Lemon Basil Shrimp


Tuesday
Breakfast: Rice Pudding
Snack: Fresh fruit
Lunch: Grilled Pepper Panzanella
Desserts: Peach-Blackberry-Yogurt Fruit Cups
Snack: Tomato-Basil Skewers
Dinner: Saffron Fish Stew and White Beans and a glass of red wine

Wednesday
Breakfast: Breakfast Couscous
Snack: Greek Plain Yogurt
Lunch: Grilled Pork Sandwiches with Dill, Cucumber, and Fennel
Snack: Cherries with Ricotta & Toasted Almonds
Dinner: Florentine Ravioli

Thursday
Breakfast: Lemon Scones
Snack: Dried fruits
Lunch: White Gazpacho with Toasted Almonds and Grapes
Snack: An apple and a cup of skim milk
Dinner: Lamb Chops
Desserts: Cinnamon Tortilla Crisps

Friday
Breakfast: Goat Cheese and Zucchini Frittata
Snack: 1 Piece of Any Fruit with Toasted Peanuts
Lunch: Bulgur Salad with Peppers and Carrots
Snack: Olives and Rosemary
Dinner: Kofte

Saturday
Breakfast: Greek Yogurt Parfaits
Snack: 1 banana and a handful of raw almonds
Lunch: Bread Salad with Feta and Summer Beans
Snack: A cup of lowfat milk
Dinner: Mediterranean Salmon

Sunday
Breakfast: Quick Oatmeal with Fruit and Nuts
Snack: Berry Smoothie
Lunch: Eggplant Pomodoro Pasta
Snack: Dried apples
Dinner: Crisp Lamb Lettuce Wraps

Week 2
Monday
Breakfast: Breakfast Quinoa
Snack: Fruits and Pistachios
Lunch: Seared Tuna with Caper Brown Butter and Fennel Seeds
Snack: Plain Greek Yogurt
Dinner: Stuffed Portobello Mushrooms
Desserts: Fluffy Blueberry Waffles


Tuesday
Breakfast: Egg Scramble
Snack: Handful of Raw Nuts
Lunch: Mediterranean Quinoa Salad
Snack: Zucchini Sticks
Dinner: Chicken Souvlaki with a glass of red wine

Wednesday
Breakfast: Toast with Fruits, Nuts, and Cheese
Snack: Italian Bruschetta
Lunch: Seared Tuna Steaks
Desserts: Oranges with Caramel and Cardamom Syrup
Snack: An apple and a slice of orange
Dinner: Greek Scampi


Thursday
Breakfast: Breakfast Pasta with Spinach and Raisins
Snack: Dried fruits
Lunch: Pita Salad with Cucumber, Fennel, and Chicken
Snack: Cherries with Ricotta and Toasted Almonds
Dinner: Mediterranean Chickpea Stew


Friday
Breakfast: Mediterranean Muesli
Snack: Greek Plain yogurt
Lunch: Mediterranean Burritos
Snack: Olives and Rosemary
Dinner: Cabbage Soup

Saturday
Breakfast: Fruit and spinach smoothie
Snack: 1 banana and a handful of raw almonds
Lunch: Mediterranean Tilapia
Snack: A cup of lowfat milk
Dinner: Couscous with Feta, Sun-dried Tomatoes, and Artichokes


Sunday
Breakfast: Goat Cheese Frittata with Red Bell Pepper
Desserts: Greek Yogurt with Warm Berry Sauce
Lunch: Garlic Parmesan Zucchini and Tomato Bake
Snack: Dried apples
Dinner: Spicy Salmon with Napa Slaw

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