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7 - DAY MEDITERRANEAN DIET MEAL PLAN | Plant Forward | Best Diet of 2020 | Best Fat Weight Loss Diet - Mediterranean Diet 7-Day Meal Plan Pdf
Get my nutrition tips, healthy food recommendations, and delicious recipes: - BUILDING A MEDITERRANEAN DIET MEAL PLAN The Mediterranean diet is plant foward - not vegetarian or vegan. The diet puts a higher focus on plant foods than a lot of other diets do. Using healthy fats like olive oil and adding plenty of herbs spices is a must when cooking. As far as beverages go, water or sparkling water and moderate amounts of red wine. FOODS TO AVOID ON THE MEDITERRANEAN DIET - Refined Grains: white bread, white pasta, and white pizza dough - Refined Oils: canola and soybean oil - Foods with Added Sugars: pastries, sodas, and candy - Deli Meats: hot dogs and other processed meats - Processed or Packaged Foods 7 - DAY MEDITERRANEAN DIET MEAL PLAN DAY 1: BREAKFAST - one pan-fried egg - whole-wheat toast - grilled tomatoes * For more calories, add another egg or avocado to the toast. * LUNCH - 2 cups of mixed salad greens, cherry tomatoes, olives, and an olive oil and vinegar dressing (GREEK SALAD DRESSING: - - whole - grain pita bread (HOMEMADE PITA BREAD RECIPE: - - 2 oz of hummus DINNER - whole-grain pizza with tomato sauce, grilled vegetables, and low-fat cheese as toppings (GREEK PIZZA: - * For more calories, add some shredded chicken, ham, tuna, or pine nuts to the pizza. * DAY 2: BREAKFAST - 1 cup of Greek yogurt - 1/2 cup of fruits (blueberries, raspberries, or chopped nectarines) (FROZEN YOGURT BARK: - * For more calories, add 1–2 oz of almonds or walnuts. * LUNCH - whole-grain sandwich with grilled vegetables (eggplant, zucchini, bell pepper, and onion) * For more calories, spread hummus or avocado on the bread before adding the fillings. * DINNER - one portion of baked cod or salmon with garlic and black pepper - one roasted potato with olive oil and chives DAY 3: BREAKFAST - 1 cup of whole-grain oats with cinnamon, dates, and honey top with low-sugar fruits, such as raspberries (PUMPKIN SPICE OVERNIGHT OATS: - * For more calories, add 1 oz of shredded almonds. * LUNCH - boiled white beans with spices such as garlic and cumin - 1 cup of arugula with an olive oil dressing and tomatoes, cucumbers, and feta cheese DINNER - 1/2 cup of whole-grain pasta with tomato sauce, olive oil, and grilled vegetables - 1 tablespoon of Parmesan cheese DAY 4: BREAKFAST - 2 scrambled eggs with bell peppers, onions, and tomatoes - top with 1 oz of queso fresco or one-quarter of an avocado (QUINOA EGG BREAKFAST MUFFINS: - (QUINOA BREAKFAST BOWL: - LUNCH - roasted anchovies in olive oil on whole-grain toast with lemon juice - a warm salad with 2 cups of steamed kale and tomatoes DINNER - 2 cups of steamed spinach with lemon juice and herbs - one boiled artichoke with olive oil, garlic powder, and salt * For more calories and satiety, add another artichoke. * DAY 5: BREAKFAST - 1 cup of Greek yogurt with cinnamon and honey - mix in a chopped apple and shredded almonds LUNCH - 1 cup of quinoa with bell peppers, sun-dried tomatoes, and olives (QUINOA AVOCADO SPINACH SALAD: - - roasted chick peas beans with oregano and thyme * For more calories, top with feta cheese or avocado. * DINNER - 2 cups of steamed kale with tomato, cucumber, olives, lemon juice, and Parmesan cheese - a portion of grilled sardines with lemon DAY 6: BREAKFAST - 2 slices of whole-grain toast with a soft cheese (ricotta, queso fresco, or goat cheese) - Add chopped blueberries or figs for sweetness LUNCH - 2 cups of mixed greens with tomato and cucumber - a small portion of roasted chicken with a drizzle of olive oil and lemon juice DINNER - oven-roasted vegetables such as artichoke, carrot, zucchini, eggplant, sweet potato, tomato, etc. - toss in olive oil and herbs before roasting - 1 cup of whole-grain couscous DAY 7: BREAKFAST - whole-grain oats with cinnamon, dates, and maple syrup - top with low-sugar fruits, such as raspberries or blackberries LUNCH - stewed zucchini, yellow squash, onion, and potato in a tomato and herb sauce DINNER - 2 cups of greens, such as arugula or spinach, with tomato, olives, and olive oil - a small portion of white fish - leftover vegetable stew from lunch HEALTHY MEDITERRANEAN DIET SNACK OPTIONS - a small serving of nuts - whole fruits (oranges, plums, and grapes) - dried fruits (apricots and figs - not candied) - a small serving of yogurt - hummus with celery, carrots, or other vegetables (my personal favorite :) ) - avocado on whole-grain toast Don't forget to subscribe to my channel and let me know what videos you want to see from me in the comments section!
Mediterranean Meal Plan | Easy & Healthy Homemade Dressing | Prep School, At its core, the Mediterranean diet paves the way for a minimally processed way of eating. The overall culinary landscape is rooted . We Have got 9 images about Mediterranean Diet 7-Day Meal Plan Pdf images, photos, pictures, backgrounds, and more. In such page, we additionally have number of images out there. Such as png, jpg, animated gifs, pic art, symbol, blackandwhite, pics, etc. Brianna K", Here's a grocery haul of all the food for my mediterranean diet meal plan for one week of breakfast, lunch, dinner, snacks, and . "Mediterranean diet plan- Mediterranean diet plan explained , Take the M3 Pledge - Australian site - https://www.modere.com.au/fp/m3?referralCode=#takepledgenow U.S. Site ..
Mediterranean diet: A guide and 7-day meal plan (Mediterranean Diet Plan for Beginners)
, Mediterranean diet: A guide and 7-day meal plan (Mediterranean Diet Plan for Beginners) Stay Healthy And Feel Good About Our . EatingWell", The Mediterranean diet is full of delicious, satisfying foods that also happen to be really good for you, like heart-healthy fats, lean . If you're searching for Mediterranean Diet 7-Day Meal Plan Pdf subject, How to Start Mediterranean Diet, This is an educational video on how to start mediterranean diet. It explains the basics components of mediterranean diet and . you have visit the ideal web. Our page always gives you hints for seeing the highest quality pix content, please kindly hunt and locate more enlightening articles and pix that fit your interests. 
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