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Mediterranean Diet Plan

Mediterranean Diet Plan – 1 Day Meal Example

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A simple, flavorful Mediterranean diet plan for one day, including breakfast, lunch, dinner, and snacks, using whole ingredients that support heart health, weight loss, and beginner-friendly cooking.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 0 minutes
Total Time 45 minutes
Servings: 2 people
Course: Breakfast, dinner, healthy eating, lunch
Cuisine: Mediterranean
Calories: 550
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • Breakfast
  • 1 cup Greek yogurt
  • 1/2 cup sliced strawberries
  • 2 tbsp walnuts chopped
  • 1 tsp honey
  • Lunch
  • 1/2 cup quinoa cooked
  • 1/2 cup chickpeas rinsed
  • 1/2 cup chopped cucumber
  • 1/2 cup cherry tomatoes halved
  • 2 tbsp parsley chopped
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • Snack
  • 1 apple or pear
  • 10 almonds unsalted
  • Dinner
  • 1 salmon fillet about 4 oz
  • 1 cup spinach sautéed
  • 1/2 cup cooked farro
  • 1 tsp olive oil for sautéing
  • Salt and pepper to taste

Equipment

  • 1 Cutting board For chopping vegetables and herbs
  • 1 Chef's knife Essential for slicing and prepping
  • 1 Small pot For cooking quinoa or farro
  • 1 Skillet or frying pan To grill or sauté salmon and spinach
  • 1 Mixing bowl For assembling salad and tossing ingredients
  • 1 Measuring spoons For accurate oil, honey, and lemon juice
  • 1 Spatula or tongs Helpful for flipping salmon or mixing

Method
 

  1. Prepare Breakfast: Add Greek yogurt to a bowl. Top with sliced strawberries, chopped walnuts, and a drizzle of honey.
  2. Cook Quinoa: In a small pot, cook quinoa according to package directions. Let cool slightly.
  3. Assemble Lunch Salad: In a bowl, combine quinoa, chickpeas, cucumber, tomatoes, parsley. Drizzle with olive oil and lemon juice. Toss to coat.
  4. Snack Time: Midday, enjoy a fresh apple or pear and almonds for a boost of energy and fiber.
  5. Cook Salmon: Season salmon with salt and pepper. Grill or pan-cook over medium heat for 4–5 minutes per side.
  6. Sauté Spinach: In a skillet, heat olive oil and sauté spinach until wilted (about 2 minutes).
  7. Serve Dinner: Plate salmon with sautéed spinach and cooked farro. Drizzle with extra lemon if desired.

Nutrition

Calories: 550kcal

Notes

This 1-day Mediterranean diet plan is flexible, swap in your favorite vegetables, proteins, or grains. It’s perfect for meal prep and pairs well with herbal tea or lemon water.

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