Mediterranean 10 Meal Plan with 3 free meals-Sale $130 ($50 off from $180)

Mediterranean Week Meal Plan with 3 free bonus snacking meals (total 10 meals) - Sale $130 ($50 discounted for 3 free meals from $180)

The Mediterranean diet meal plan focuses on fresh vegetables, whole grains, legumes, healthy fats, and lean proteins.

Day 1: Roasted Salmon and Vegetables

This dish includes salmon, turnips, tomatoes, and bell peppers.

Nutrients:

Calories: 211kcal

Fat: 9.5g

Saturated Fat: 1g

Cholesterol: 39mg

Carbohydrates: 16g

Protein: 16.5g

Fiber: 3g

Sodium: 13%

Sugars: 3.5g

Vitamins/ Minerals: Vitamin A: 30%, Vitamin C: 129.5%, Folate: 16.5%, Calcium: 4%,

Iron: 11%, Magnesium: 12%, Potassium: 18.5%

Day 2: Vegan Superfood Grain Bowl

This nutrient-packed vegan recipe includes kale, beets, cauliflower rice, chickpeas, and avocado.

Nutrients:

Calories: 190.5kcal

Total Fat: 9.5g

Saturated Fat: 1g

Carbohydrates: 21.5g

Protein: 8g

Fiber: 6.5g

Sodium: 94mg or 4%

Sugars: 4g

Vitamins/ Minerals: Vitamin A: 37.5%, Vitamin C: 30.5%, Folate: 42.5%, Calcium: 5%,

Iron: 13%, Magnesium: 19%, Potassium: 11.5%

Day 3: Vegetarian Spring Egg Casserole

This egg casserole is filled with spring green vegetables and rustic whole-grain bread. It's perfect for a healthy vegetarian dinner. It also includes scallions, garlic, spinach, asparagus, fat-free milk, fat-free cream cheese, and fat-free or reduced-fat mozzarella cheese.

Nutrients:

Calories: 66.75kcal

Fat: 3.75g or 4.75%

Saturated Fat: 1.75g or 9%

Cholesterol: 42mg or 14%

Carbohydrates: 5g or 1.75%

Protein: 3.75g or 7.5%

Fiber: 1g or 3.5%

Sodium: 116.75g or 5%

Sugars: 1.25g

Vitamins/ Minerals: Vitamin A: 12.5%, Vitamin C: 3.75%, Folate: 7.25%, Iron: 4%,

Magnesium: 3.5%, Potassium: 2%

Note: These calorie counts are slightly less than shown due to the use of fat-free milk. Please note that all nutritional facts are estimates, presented as accurately as possible. Facts are based on a 2000-calorie diet.

Day 4: Lemon Zucchini Orzo Bowl

This healthy bowl features chickpeas, orzo, zucchini, caramelized lemon, chilies, mint, and basil.

Note: No shredded cheese is in this recipe.

Nutrients:

Calories: 840kcal

Protein: 38g

Carbohydrates: 100g

Fat: 24g

Fiber: 14g

Sugar: 8g

Day 5: Chicken Kabobs with Zucchini and Tomatoes

This American dish features chicken, zucchini, tomatoes, garlic, and extra virgin olive oil.

Nutrients:

Calories: 190kcal

Protein: 46g

Fat: 6.5g

Carbohydrates: 10g

Sodium: 75mg

Fiber: 3g

Day 6: Shakshuka Eggs in Tomatoes

This popular vegetarian Mediterranean dish features poached eggs in a tomato sauce with spices.

Nutrients:

Calories: 146kcal

Carbohydrates: 10g

Protein: 7g

Fat: 9g

Saturated Fat: 2g

Polyunsaturated Fat: 1g

Monounsaturated Fat: 5g

Trans Fat: 1g

Cholesterol: 164mg

Sodium: 256mg

Sugar: 5g

Fiber: 2g

Vitamins/ Minerals: Potassium: 409mg, Vitamin A: 1371IU, Vitamin C: 40mg, Calcium: 80mg, Iron: 3mg

Day 7: Caprese Baked Chicken

This Italian dish features juicy chicken, tomatoes, low-fat or fat-free mozzarella cheese, and basil.

Nutrients:

Calories: 295kcal

Protein: 48g

Total Fat: 25g

Saturated Fat: 8g

Carbohydrates: 5g

Sodium: 140mg

Vitamins/ Minerals: Potassium: 576mg, Calcium: 71mg, Vitamin A: 1970IU, Vitamin C: 19mg

Note Above: These calorie counts are slightly less than shown due to the use of low-fat or fat-free mozzarella cheese. Please note that all nutritional facts are estimates, presented as accurately as possible. Facts are based on a 2000-calorie diet.

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Note Below: The Mediterranean Diet described here allows for a snack during the day. Instead of providing a snack food as a meal, I have provided bonus meals that can be snacked on throughout the day during the week in the form of 3 bonus meals detailed below.

Bonus Meal #1: Mediterranean Chickpea Salad

This salad features chickpeas, cucumber, bell pepper, tomatoes, and lemon juice.

Nutrients:

Calories: 75kcal

Carbohydrates: 8.5g

Protein: 3g

Fat: 3.5g

Saturated Fat: 1g

Cholesterol: 3.25mg

Sodium: 43mg

Sugar: 2g 

Fiber: 2.25g

Vitamins/ Minerals: Vitamin A: 230.25IU, Vitamin C: 8.25mg, Calcium: 33.5mg, Iron: 1mg, Potassium: 124.75mg

Bonus Meal #2: Mediterranean Lentil Soup

This soup is hearty and healthy, featuring bold flavors with tomatoes, lemon, onion, garlic, carrots, celery, and kale.

Nutrients:

Calories: 210kcal

Carbohydrates: 28g

Protein: 9g

Fat: 7.5g

Saturated Fat: 1g

Polyunsaturated Fat: 1g

Monounsaturated Fat: 5g

Sodium: 210.5mg

Sugar: 6g

Fiber: 11g

Vitamins/ Minerals: Vitamin A: 5174.50IU, Vitamin C: 33mg, Calcium: 127mg | Iron: 3.5mg, Potassium: 455mg

Bonus Meal #3: Grilled Veggie Pizza

This pizza features eggplant, bell peppers, zucchini, onions, and tomatoes.

Nutrients:

Serving: 1 serving slice

Calories: 513kcal

Carbohydrates: 47g

Protein: 14g

Fat: 31g

Saturated Fat: 7g

Cholesterol: 22mg

Sodium: 1323mg

Sugar: 10g

Fiber: 4g

Vitamins/ Minerals: Vitamin A: 1825IU, Vitamin C: 38.5mg, Calcium: 198mg, Iron: 3mg, Potassium: 334mg