Here’s a one-week menu to try the Mediterranean diet
The Mediterranean diet focuses on fresh, natural, and minimally processed foods, emphasizing fruits, vegetables, whole grains, fish, legumes, nuts, and healthy fats like olive oil. Here’s a sample one-week menu:
Monday
Breakfast: Plain yogurt with fresh fruits (such as strawberries or blueberries), oats, and a handful of almonds.
Lunch: Spinach salad with tuna, tomatoes, olives, and a dressing of olive oil and lemon. Whole-grain bread.
Dinner: Grilled salmon filet with steamed asparagus and quinoa.
Tuesday
Breakfast: Whole-grain bread with avocado and tomato, accompanied by herbal tea or unsweetened coffee.
Lunch: Grilled chicken with a lentil salad, cucumber, onion, and peppers.
Dinner: Ratatouille (a vegetable stew with zucchini, eggplant, and bell pepper) with a poached egg and a slice of whole-grain bread.
Wednesday
Breakfast: Cooked oatmeal with plant-based milk, banana slices, and a teaspoon of honey.
Lunch: Whole-grain pasta with homemade tomato sauce, basil, and shrimp.
Dinner: Baked hake with potatoes, garlic, and parsley, accompanied by sautéed spinach.
Thursday
Breakfast: Whole-grain toast with ricotta, walnuts, and a drizzle of honey.
Lunch: Greek salad with cucumber, tomatoes, feta cheese, onion, and black olives.
Dinner: Lemon chicken breast with brown rice and steamed broccoli.
Friday
Breakfast: Fruit smoothie (such as mango and banana) with almond milk and chia seeds.
Lunch: Zucchini stuffed with lean ground turkey, tomatoes, and gratin cheese.
Dinner: Baked sardines with a mixed salad (lettuce, carrots, and tomato).
Saturday
Breakfast: Spinach and mushroom omelet with a slice of whole-grain bread.
Lunch: Seafood paella with brown rice.
Dinner: Cream of pumpkin and carrot soup with a sprinkle of fresh cheese.
Sunday
Breakfast: Fresh fruit (such as orange or kiwi) and a handful of nuts.
Lunch: Oven-roasted lamb with Mediterranean herbs and a tabbouleh salad.
Dinner: Ratatouille (a stew of eggplant, zucchini, bell peppers, and tomatoes) with quinoa.
Additional Tips:
1. Use extra virgin olive oil as the main fat for cooking or dressing.
2. Limit processed foods and added sugars.
3. Pair meals with water and an occasional glass of red wine, if desired.
4. If you have specific dietary needs or medical conditions, consult a healthcare professional before following this plan.
1 Ratatouille: Explore recipes to prepare this classic Mediterranean dish.
