The 14 Day Mediterranean Diet Meal Plan

1 Week:

Monday:
1. breakfast – fresh fruit and muesli;
2. snack – yogurt with banana;
3. lunch – grilled vegetables (tomatoes, zucchini, eggplants, sweet
peppers);
4. snack – fruit salad dressed with lemon juice;
5. dinner – grilled fish hake with vegetables (tomatoes, broccoli, sweet
peppers).

Tuesday:
rye loaf with mozzarella and tomato;
snack – a portion of vegetable salad with yogurt;
baked lamb meat and vegetables (sweet pepper, tomatoes, eggplant);
snack – grapefruit and boiled rice;
Slice of rye bread, avocado, mozzarella, and tomato.

Wednesday:
fruit salad (apple, papaya, banana, orange) and yogurt;
snack – crispbread with ham and hard cheese, cucumber;
a portion of vegetable stew and baked pike perch;
snack – fruit juice;
dressed with olive oil vegetable salad and boiled chicken breast.

Thursday:
bread with butter and ham, fresh fruit;
snack – Greek yogurt and banana;
pasta with baked turkey meat and vegetable salad with arugula;
snack – mozzarella with rye bread;
baked fish with vegetables – pike perch.

Friday:
boiled eggs (2 pcs.), bread with ham and greens;
snack – homemade yogurt with berries;
braised chicken and pasta, tomato juice;
snack – bread with mozzarella and arugula;
grilled vegetables with lamb.

Saturday:
muesli with yogurt and banana;
snack – ham and green sandwich;
baked chicken and vegetable salad;
snack – banana;
pasta with shrimp and squid.

Sunday:
a portion of oatmeal with raisins and a glass of yogurt;
snack – grapefruit;
rice with vegetables and baked veal in sweet and sour sauce;
snack – yogurt-filled fruit salad;
baked fish stuffed with vegetables.

2 Week:
Monday:
yogurt with berries and oats;
snack – yogurt with banana;
cream of cauliflower puree; fish salad, seasoned with olive oil;
snack – fruit salad dressed with lemon juice;
vegetable salad with wholegrain sandwich and cheese.

Tuesday:
oatmeal with berries;
snack – a portion of vegetable salad with yogurt;
lentil soup, hot cheese and tomato sandwiches (whole wheat bread);
snack – grapefruit and boiled rice;
fish, seen in sour cream with herbs.

Wednesday:
omelet with tomatoes and herbs;
snack – crispbread with ham and hard cheese, cucumber;
vegetable soup with green beans, vegetable lasagna;
snack – fruit juice;
salad with seafood, dressed with olive oil.

Thursday:
yogurt with nuts;
snack – Greek yogurt and banana;
fish soup, potatoes, baked with tomatoes, herbs, and cheese;
snack – bread with mozzarella and arugula;
vegetable salad with eggs, dressed with olive oil and lemon juice.

Friday:
oatmeal with nuts;
snack – homemade yogurt with berries;
cream spinach cream soup, boiled redfish with brown rice and
vegetables;
snack – bread with mozzarella and arugula;
whole pizza with cheese, tomatoes, and olives.

Saturday:
eggs fried with greens;
snack – ham and green sandwich;
light white cabbage soup, roast lamb with potatoes;
snack – banana;
eggplant sauté, wholegrain sandwich with cheese.

Sunday:
yogurt with berries;
snack – grapefruit;
tomato soup with herbs, baked chicken with potatoes and garlic;
snack – yogurt-filled fruit salad;
brown rice pilaf with seafood.

It’s easy to follow and prepare. All healthy & delicious. Enjoy!