The Complete 30-Minute Mediterranean Diet Cookbook for Beginners: 55 Easy, Authentic Recipes for Healthy Lifestyle by Stella Branch - HTML preview

The 14 Day Diet Meal Plan

1 Week:

Monday:

1. breakfast - fresh fruit and muesli;

2. snack - yogurt with banana;

3. lunch - grilled vegetables (tomatoes, zucchini, eggplants, sweet peppers);

4. snack - fruit salad dressed with lemon juice;

5. dinner - grilled fish hake with vegetables (tomatoes, broccoli, sweet peppers).

 

Tuesday:

rye loaf with mozzarella and tomato;

snack - a portion of vegetable salad with yogurt;

baked lamb meat and vegetables (sweet pepper, tomatoes, eggplant);

snack - grapefruit and boiled rice;

Slice of rye bread, avocado, mozzarella, and tomato.

 

Wednesday:

fruit salad (apple, papaya, banana, orange) and yogurt;

snack - crispbread with ham and hard cheese, cucumber;

a portion of vegetable stew and baked pike perch;

snack - fruit juice;

dressed with olive oil vegetable salad and boiled chicken breast.

 

Thursday:

bread with butter and ham, fresh fruit;

snack - Greek yogurt and banana;

pasta with baked turkey meat and vegetable salad with arugula;

snack - mozzarella with rye bread;

baked fish with vegetables - pike perch.

 

Friday:

boiled eggs (2 pcs.), bread with ham and greens;

snack - homemade yogurt with berries;

braised chicken and pasta, tomato juice;

snack - bread with mozzarella and arugula;

grilled vegetables with lamb.

 

Saturday:

muesli with yogurt and banana;

snack - ham and green sandwich;

baked chicken and vegetable salad;

snack - banana;

pasta with shrimp and squid.

 

Sunday:

a portion of oatmeal with raisins and a glass of yogurt;

snack - grapefruit;

rice with vegetables and baked veal in sweet and sour sauce;

snack - yogurt-filled fruit salad;

baked fish stuffed with vegetables.

 

 

2 Week:

Monday:

yogurt with berries and oats;

snack - yogurt with banana;

cream of cauliflower puree; fish salad, seasoned with olive oil;

snack - fruit salad dressed with lemon juice;

vegetable salad with wholegrain sandwich and cheese.

 

Tuesday:

oatmeal with berries;

snack - a portion of vegetable salad with yogurt;

lentil soup, hot cheese and tomato sandwiches (whole wheat bread); snack - grapefruit and boiled rice;

fish, seen in sour cream with herbs;

 

Wednesday:

omelet with tomatoes and herbs;

snack - crispbread with ham and hard cheese, cucumber;

vegetable soup with green beans, vegetable lasagna;

snack - fruit juice;

salad with seafood, dressed with olive oil.

 

Thursday:

yogurt with nuts;

snack - Greek yogurt and banana;

fish soup, potatoes, baked with tomatoes, herbs, and cheese;

snack - bread with mozzarella and arugula;

vegetable salad with eggs, dressed with olive oil and lemon juice.

 

Friday:

oatmeal with nuts;

snack - homemade yogurt with berries;

cream spinach cream soup, boiled redfish with brown rice and vegetables;

snack - bread with mozzarella and arugula;

whole pizza with cheese, tomatoes, and olives.

 

Saturday:

eggs fried with greens;

snack - ham and green sandwich;

light white cabbage soup, roast lamb with potatoes;

snack - banana;

eggplant sauté, wholegrain sandwich with cheese.

 

Sunday:

yogurt with berries;

snack - grapefruit;

tomato soup with herbs, baked chicken with potatoes and garlic;

snack - yogurt-filled fruit salad;

brown rice pilaf with seafood.