Looking for a Mediterranean Diet Plan? Here’s a 7-day one

One of the fun things about doing this food blog for more than 10 years is that now people send me food story ideas all the time. Most don’t apply to eating less salt, fat and sugar, but some do and I try to share as many as possible of those with you. The website Total Shape recently sent me a 7-day Mediterranean Diet plan, for example.

“Research found that the Mediterranean diet supports prevention of cardiovascular diseases, increases lifespan, and healthy aging. Also, when used in conjunction with caloric restriction, the diet may also support healthy weight loss,” a Total Shape nutritionist says.

The diet plan:

Day	Breakfast	Lunch	Dinner
1	Greek yogurt with berries and a sprinkle of nuts	Greek salad with feta cheese, olives, and grilled chicken	Baked salmon with lemon and herbs, served with roasted vegetables
2	Whole grain toast with avocado and sliced tomatoes	Mediterranean quinoa salad with cucumbers, tomatoes, and feta cheese	Grilled chicken kebabs with bell peppers and onions, served with a side of hummus
3	Oatmeal topped with fresh fruits and a drizzle of honey	Caprese salad with mozzarella cheese, tomatoes, and basil	Whole wheat pasta with grilled shrimp, cherry tomatoes, and spinach
4	Veggie omelette with spinach, tomatoes, and feta cheese	Greek-style grilled chicken wrap with tzatziki sauce and mixed greens	Baked cod with a Mediterranean tomato sauce, served with quinoa and steamed asparagus
5	Greek yogurt with honey and sliced almonds	Mediterranean chickpea salad with cucumbers, tomatoes, and olives	Grilled lamb chops with a side of roasted potatoes and a Greek salad
6	Whole grain toast topped with almond butter and banana slices.	Mediterranean tuna salad with white beans, red onions, and lemon dressing	Eggplant Parmesan served with a side of mixed greens
7	Spinach and feta cheese omelette with whole wheat toast	Mediterranean stuffed peppers with quinoa, tomatoes, and feta cheese	Grilled vegetable skewers with a side of couscous and a Greek salad

All those dinner choices sound good to me, unusual for any diet plan, so bravo Total Shape!