Day 1: – Breakfast: Greek yogurt topped with sliced strawberries, almonds, and a drizzle of honey. Serve with whole grain toast.
– Lunch: Mediterranean quinoa salad with cherry tomatoes, cucumbers, feta cheese, olives, and a lemon-herb vinaigrette. – Dinner: Grilled chicken breast seasoned with Mediterranean herbs, served with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a side of whole grain couscous.
Day 2: – Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese. Serve with whole grain toast and a side of mixed berries.
– Lunch: Greek salad with mixed greens, tomatoes, cucumbers, red onions, Kalamata olives, and feta cheese. Drizzle with olive oil and balsamic vinegar, and serve with a side of whole grain pita bread. – Dinner: Baked salmon fillet with a Mediterranean tomato and olive salsa, served with quinoa pilaf and steamed broccoli.
Day 3: – Breakfast: Oatmeal cooked with almond milk, topped with sliced bananas, chopped walnuts, and a sprinkle of cinnamon.
– Lunch: Lentil soup with carrots, celery, tomatoes, and spinach. Serve with a side of whole grain bread. – Dinner: Mediterranean-style stuffed peppers with lean ground turkey, brown rice, tomatoes, and herbs. Serve with a side of roasted Brussels sprouts.
Day 4: – Breakfast: Whole grain toast topped with mashed avocado, sliced tomatoes, and a poached egg. Serve with a side of mixed berries.
– Lunch: Hummus and vegetable wrap made with whole grain tortilla, filled with hummus, sliced cucumbers, bell peppers, shredded carrots, and mixed greens. Serve with a side of Greek yogurt. – Dinner: Baked cod fillet with a lemon-herb marinade, served with quinoa and roasted asparagus.
Day 5: – Breakfast: Greek yogurt parfait layered with granola, sliced peaches, and a drizzle of honey.
– Lunch: Mediterranean-style tuna salad made with canned tuna, cannellini beans, cherry tomatoes, red onions, and a lemon-olive oil dressing. Serve on a bed of mixed greens with a side of whole grain crackers. – Dinner: Vegetable and chickpea tagine cooked with Moroccan spices, served with whole wheat couscous and a side of roasted cauliflower.