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Embark on a culinary journey with the “Mediterranean Magic” diet plan, embracing the richness of flavors and the wholesome goodness of Mediterranean ingredients. This sample plan aligns with the principles of the Mediterranean diet, promoting heart health, overall well-being, and a delightful dining experience. Adjust portions and ingredients based on individual preferences and dietary needs
BENEFITS
Heart-Healthy Fats: Both meal plans include olive oil, nuts, and seeds for their heart-healthy monounsaturated fats.
Abundance of Vegetables: A variety of colorful vegetables are incorporated, providing essential vitamins, minerals, and antioxidants.
Lean Proteins: The non-vegetarian plan includes lean proteins like eggs, chicken, and salmon, while the vegetarian plan features chickpeas and black beans for protein.
Whole Grains: Whole grains such as quinoa and whole grain pita are included for fiber and sustained energy.
Mediterranean Flavors: Herbs, garlic, and lemon add rich flavors without excessive salt, enhancing the overall dining experience.
Balanced and Varied: Both plans ensure a balance of macronutrients and a variety of food groups, adhering to the principles of the Mediterranean diet.
Balanced Diet ( Non-Vegetarian )
Breakfast:
- Scrambled eggs with tomatoes and spinach, cooked in olive oil
- Whole grain toast with avocado spread
- A cup of green tea
Mid-Morning Snack:
- Handful of mixed nuts (almonds, walnuts, and pistachios)
Lunch:
- Grilled chicken breast with lemon and herbs
- Quinoa salad with cherry tomatoes, cucumber, feta cheese, and olives
- Greek yogurt with a drizzle of honey
Afternoon Snack:
- Hummus with carrot and celery sticks
Dinner:
- Baked salmon with a Mediterranean herb marinade
- Couscous with roasted vegetables (zucchini, bell peppers, red onion)
- Steamed broccoli with a splash of olive oil
Evening Treat:
- Fresh fruit salad with a sprinkle of mint
Balanced Diet ( Vegetarian )
Breakfast:
- Greek yogurt parfait with honey, mixed berries, and granola
- Whole grain toast with tomato and avocado slices
Mid-Morning Snack:
- Fresh fruit (apple or pear)
Lunch:
- Chickpea salad with cherry tomatoes, cucumber, red onion, and feta cheese
- Whole grain pita bread with tzatziki sauce
Afternoon Snack:
- Roasted red pepper hummus with whole grain crackers
Dinner:
- Stuffed bell peppers with quinoa, black beans, corn, and tomatoes
- Grilled eggplant slices with balsamic glaze
- Mixed green salad with olives and a lemon vinaigrette
Evening Treat:
- A small bowl of mixed berries
