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Joy’s 7-Day Mediterranean Meal Plan

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There’s a reason why the Mediterranean Diet reigns supreme as one of the most popular—and effective— diets of all time. It’s an easy, evidence-based eating plan full of delicious whole foods with numerous health benefits.

In fact, year after year, the Mediterranean Diet ranks number one on U.S. News & World Report Best Diets listOnce again, it has slipped to the top spot in 2024.

This approach to healthy eating is easy to follow and emphasizes heart-healthy fats and nutrient-rich foods (vegetables fruits, whole grains, beans) that are rich in nutrients. The Mediterranean Diet has been shown to support weight loss, cardiovascular health, brain power, and promote graceful aging.

Numerous studies suggest that sticking to a Mediterranean Diet can lower a person’s risk of heart disease, type 2 diabetes, certain cancers, dementia, depression, and other serious health conditions.

If you’re in search of a diet that’s not only easy to stick to but also budget-friendly and scientifically backed, the Mediterranean Diet might just be your perfect match. Need a place to start? Check out this 7-day meal plan to effortlessly prepare a week’s worth of deliciously nourishing meals.

What is the Mediterranean Diet?

The Mediterranean Diet is more than a diet. It’s a lifestyle for good health and wellbeing. It’s all about savoring nutrient-dense, whole foods that you already love, rather than restricting food groups or counting calories.

While there aren’t strict rules about what you cannot eat, the Mediterranean Diet does

emphasize consuming only moderate amounts of poultry, dairy, eggs, and wine…. Red meat and sweets are restricted.

The Mediterranean Diet is an eating pattern and food regimen based on the traditional foods of the people who live in the countries surrounding the Mediterranean Sea. This includes Greece, Italy and Spain.

There are 16 countries that border on the Mediterranean Sea. They all have different cuisines, spices and cooking styles. But the basic principles of a healthy diet are the same in all countries.

  • Eating is focused primarily on plant-based foods, including vegetables, fruit, legumes, whole grains, nuts and seeds.
  • Butter can be replaced with olive oil.
  • Fish, eggs and poultry are the animal proteins of choice.
  • Dairy such as yogurt and cheese, is limited to a few times per week.
  • Red meat consumption should be limited to a few meals per month.
  • Different herbs and spices are used in the preparation of meals.
  • Food is shared with family and friends.

Joy’s 7-Day Mediterranean Diet Plan

This plan provides approximately 1,600 daily calories, giving individuals who are looking to lose weight an idea of what they can expect. portion size. Note: the plan includes the option for a glass of wine, a small Daily Treat and unlimited non-starchy vegetables; see below. Tailor it to suit your personal weight management and wellness goals—adjust portions up or down as needed.

  • Eat according to a schedule Have a meal or snack at least every four to five hours.
  • Mix and match the snack and meal options. Repeat favorite meals/snacks as often as you’d like.
  • Plan your menu for the next day., so you’re armed with a game plan.
  • Drink water throughout the entire day. Keep a reusable water bottle on hand for continuous sipping.
  • When watching TV or movies, choose healthier snacks. such as light popcorn or veggies.
  • Enjoy unlimited amounts of non starchy vegetables (carrots, tomatoes, peppers, celery, cucumbers, etc.) At any time during the day.
  • Alcohol and treats should be chosen carefully.You should limit your alcohol intake and stick to small portions.

Breakfast options

  1. Greek Omelet: Combine 1 egg, 3 egg whites and spinach with dill or feta if you like. Enjoy with a slice of whole grain toast on the side.
  2. PB & Berry Breakfast Bowl. This easy breakfast will set you up for a great day.
  3. Oatmeal and Fruit with Nuts. Combine ½ cup dry oats with 1 cup milk of choice (almond milk, low-fat cow’s milk, etc.).Top with ½ cup chopped fruit, 1 tablespoon chopped nuts and 1 optional teaspoon of honey or maple syrup. Sprinkle with ground cinnamon.
  4. PB & Banana English muffin. Toast 1 English muffin. Top with 1 tablespoon of peanut butter, ½ sliced banana and a sprinkling of cinnamon.
  5. Avocado ‘n Egg ToastThe classic avocado toast gets a boost with this protein-rich variation. Enjoy with your favorite vegetables or seasonings.
  6. Longevity SmoothieThis superfood smoothie is delicious. Add a scoop of chocolate or vanilla protein powder or a hard-boiled yolk or a container of single-serve Greek Yogurt to the smoothie for more protein.
  7. Overnight Oats Enjoy one of these delicious “make ahead” variations: Banana Bread Overnight Oats, Blueberry Muffin Overnight OatsThe following are some examples of how to use Key Lime Overnight Oats.

Lunch options

  1. Grilled Fish with Veggies. Enjoy 6 ounces of any preferred fish with 2 cups vegetables, grilled, roasted or sautéed in olive oil.
  2. Mezze Plate – Nuts, Fruit and Hummus Create a Mezze plate with ¼ cup hummus (try my Lentil HummusThe following are some examples of how to use Edamame Hummus) and unlimited crudité or raw veggies, 1 small whole grain roll or ½ large pita, 1 cup grapes, and 10 almonds or walnuts (or 1 ounce of cheese).
  3. Mediterranean Quinoa Salad. This Mediterranean masterpiece is a delicious, healthy and delicious way to enjoy all the best of the Mediterranean diet.
  4. Lentil Veggie Superfood StewEnjoy 2 cups. Supersize Enjoy with fresh fruit on the side (1 cup grapes or berries, or 1 apple, pear, orange, grapefruit ) Enjoy with fresh fruit on the side (1 cup grapes or berries, or 1 apple, pear, orange, grapefruit, or banana).
  5. Chicken Caesar WrapEnjoy this Chicken Caesar Wrap with a creamy Avocado Dressing. You can get bonus points if you serve crunchy carrots or bell peppers as a side.
  6. Wild Salmon and Chickpea Salad. Make this delicious Mediterranean style salmon salad.
  7. Mediterranean Harvest Bowl. Build a nourishing bowl where each bite brings savory-sweet, crisp, crunchy goodness… and a cornucopia of nutrients.

Dinner options

  1. Mediterranean Stuffed Peppers With Tahini DrizzleEnjoy stuffed peppers with a salad of mixed greens, non-starchy vegetables and 2 teaspoons of olive oil. You can also add unlimited balsamic or lemon juice.
  2. Lemon Chicken Soup With Orzo.Combine tender, juicy chicken with orzo for a bowl of sunshine. Enjoy with a salad chopped with 2 tablespoons extra virgin oil and unlimited vinegar, or fresh lemon juice.
  3. Grilled Fish with Superfood Minestrone. Enjoy this tasty soup with your favorite grilled, roasted or baked fish.
  4. Shrimp Broccoli ScampiMake this light and flavorful pasta dish that’s fast enough to whip up on a busy weeknight but fancy enough to serve for a special get-together.
  5. Greek Burgers with Feta & Roasted Red PepperMake this Mediterranean-inspired turkey burger.Add a side-salad dressed with 1 to 2 tablespoons of olive oil, unlimited vinegar or lemon juice.
  6. One-Sheet Mediterranean Shrimp With Charred VegetablesMake this meal in one pot with shrimps, broccoli and green beans. This recipe is great with a sweet potato baked in the oven or 1 cup of cooked rice or pasta.
  7. Chicken Bruschetta. Chicken Bruschetta will elevate your bruschetta. Enjoy it with your favorite veggies and a baked potato, or 1 cup of cooked rice, pasta, quinoa or a sweet potato.


• Dried apricots and almonds: 8 dried apricots or 3 dates with 10 almonds.

• Light popcorn: Enjoy 4 cups of any store-bought light popcorn, or Enjoy these delicious variations Rosemary-Parmesan PopcornThe following are some examples of how to use Fiesta Lime Popcorn.

• Veggies and ¼ cup hummus You can also find out more about Creamy Guacamole.

Hummus deviled eggs (8 halves)

• Apple with 1 tablespoon of peanut butter. 

• Greek yogurt (1 cup) + berries

Zucchini Walnut Muffins


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