Dinner: grilled lamb with salad and baked potato.Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese.Breakfast: eggs and sautéed vegetables with whole wheat toast.Dinner: broiled salmon with brown rice and vegetables.Breakfast: yogurt with sliced fruit and nuts.Lunch: a whole grain sandwich with cheese and fresh vegetables.Breakfast: an omelet with mushrooms, tomatoes, and onions.Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese.Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar.
#Meal planner board free#
Get some tips for healthy grocery shoppingīelow is a sample menu for 1 week of meals on the Mediterranean diet.įeel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.įor more ideas, check out this list of 21 healthy Mediterranean recipes. Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper.Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels.Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta.Legumes: beans, peas, lentils, pulses, peanuts, chickpeas.Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter.Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips.You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium. includes fish and seafood at least twice a week.It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.
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