Effortless Aegean Flavors by S. G MALIK - HTML preview

Chapter 12: 72

A 7-Day Mediterranean Meal Plan for Beginners

The Mediterranean diet is not just about eating healthy; it’s about enjoying a vibrant lifestyle filled with fresh, wholesome ingredients. To help you get started, this chapter provides a structured 7-day Mediterranean meal plan with easy-to-follow breakfast, lunch, and dinner options. You’ll also find practical tips on mixing and matching meals, prepping ahead, and making ingredient swaps for dietary needs.

Day 1

Breakfast: Greek Yogurt with Honey & Nuts  1 cup Greek yogurt

 1 tbsp honey

 ¼ cup chopped almonds or walnuts  A handful of fresh berries (optional)  Drizzle of cinnamon for added flavor Lunch: Mediterranean Chickpea Salad 1) 1 cup canned chickpeas, drained and rinsed 2) ½ cucumber, chopped

3) ½ red bell pepper, diced

4) ¼ red onion, finely sliced

5) 2 tbsp feta cheese

6) 1 tbsp olive oil & lemon juice dressing Dinner: Grilled Salmon with Lemon & Herbs  1 salmon fillet

 1 tbsp olive oil

 1 tsp fresh dill

 Juice of half a lemon Served with steamed broccoli and quinoa