Wish to begin consuming like a Greek? Here are some ideas about where to start when planning your menu. Keep in mind that we don’t offer part sizes. This is one diet plan in which calorie counting is not anticipated. What your body requirements will be different from the next person.Also, with Paravantes-Hargitt’s aid, we’ll reveal you how to approach a more Mediterranean-style of consuming– rather than doing an overall overhaul– that will fit with your lifestyle.Day 1 Breakfast Coffee or tea with a bowl of oatmeal topped with berries Snack Handful of almonds or walnuts Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus Supper Vegetable and white bean stew Day 2 Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts Snack Roasted chickpeas Lunch Leftover veggie and
bean stew from yesterday’s dinner Snack A peach (or apple, depending upon the season)Supper Roasted chicken served
with pita bread, tzatziki (a yogurt-based sauce), and a side salad Day 3 Breakfast Shake made with the milk of your option, fruit, and nut butter Snack 1/4 avocado mashed with lemon juice and salt on top of whole-grain crackers Lunch Three-bean soup topped
with a dollop of pesto and served with a whole-grain roll Snack Plan of olives and fresh
veggies Supper Salmon with farro and roasted zucchini and eggplant Day 4 Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries Treat Pistachios Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives Snack Greek yogurt with fresh fruit Supper Grilled shrimp served with
sautéed kale and polenta Day 5 Breakfast Coffee or tea and a breakfast bowl of remaining farro(from supper on day 3)topped with a poached egg and a few pieces of avocado Snack Dried apricots and walnuts Lunch Quinoa, bean, and veggie salad served
with a slice of whole-grain bread Snack Whole-grain crackers and black bean dip Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad Day 6 Breakfast Coffee or tea and smoked salmon, capers, and tomato pieces Treat In-season fruit(such as a peach or two apricots in summertime, or a pear in winter)Lunch Mediterranean bean salad and whole-grain crackers Treat Piece of cheese and olives Dinner Moroccan lamb stew with couscous Day 7 Breakfast Coffee or tea and Greek yogurt with sunflower seeds
and raspberries Snack Sliced orange and pistachios Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives Treat Packaged, flavored lupini beans Supper Red lentil and veggie stew Day 8 Breakfast Coffee or tea and two eggs with sautéed
greens (spinach or kale ), plus an orange
Treat Roasted chickpeas Lunch Leftover lamb stew from supper
on day 6 Treat Mixed nuts with a piece of dark chocolate Supper Baked white fish, roasted potatoes, and zucchini Day 9 Breakfast Healthy smoothie made with the milk of your option, frozen cherries, banana, and cocoa powder Treat Mini peppers stuffed with hummus Lunch Tuna salad made with olive oil, dried herbs, olives
, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole-grain crackers Treat Piece of cheese with a piece of fruit Dinner Hearty Tuscan white bean soup with whole-grain bread Day 10 Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if
desired Snack Greek yogurt and a piece of fruit Lunch Leftover Tuscan white bean soup from dinner on day 9
Treat Hummus with sliced
raw veggies like red peppers, celery, and cucumber Supper Garlic lemon chicken thighs served with asparagus and Israeli couscous Day 11
Breakfast Coffee or tea and a slice of vegetable frittata with avocado Snack Apple with nut butter Lunch Prepared dolmas (search for these packed grape leaves in the prepared food section at some grocers)with hummus and pita Snack Greek yogurt dip with chopped veggies Dinner Seafood stew(shrimp and white fish in a tomato base)Day 12 Breakfast Coffee or tea and a small bowl of ricotta topped with fruit(berries, peaches, or fresh apricots)and a drizzle of honey Snack Handful of lightly salted nuts(hazelnuts, pistachios, almonds, or a mix)Lunch Greek pasta salad(whole-grain pasta with red
onion, tomato, Kalamata olives, and feta )served on a bed of romaine Treat Fruit salad Dinner Leftover
seafood stew from supper on day 11 Day 13 Breakfast Coffee or tea and oatmeal with nut butter and blueberries Snack Container of Greek yogurt Lunch Salmon salad sandwich with a cup of bean-based soup Snack Smashed avocado on whole-grain crackers Supper Shakshuka (baked eggs in tomato sauce)
topped with feta and served over polenta Day 14 Breakfast Coffee or tea and toasted whole-grain bread topped with ricotta and chopped fruit
Snack Dried cranberries and blended nuts Lunch Quinoa bowl with roasted sweet potatoes,
goat cheese, and walnuts Snack Olives and a few pita chips dipped in hummus Dinner Artichoke and cannellini bean pasta with bread crumbs and Parmesan The Mediterranean diet plan is a mostly plant-based eating strategy with
