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Indulge in the sophistication of the Mediterranean culinary tradition with a diet plan centered around the heart-healthy and flavorful essence of olive oil. This carefully crafted meal guide celebrates the elegance of incorporating healthy fats into your daily nutrition.
BENEFITS
Heart-Healthy Monounsaturated Fats:
- Olive oil is a key source of monounsaturated fats, supporting heart health.
Rich in Antioxidants:
- Colorful vegetables and fruits provide antioxidants, combating oxidative stress.
Balanced Macronutrients:
- Optimal balance of proteins, healthy fats, and carbohydrates.
Satiety and Flavor:
- Healthy fats contribute to a sense of fullness and enhance the flavor of meals.
Nutrient-Rich Snacking:
- Snacks packed with nuts, dark chocolate, and olives offer a nutrient-dense indulgence.
Mediterranean Diet ( Non-Vegetarian )
Breakfast (Calories: ~350-400):
- Olive oil-infused scrambled eggs with tomatoes and feta cheese.
- Whole grain toast drizzled with extra virgin olive oil.
- Freshly brewed black coffee.
Mid-Morning Snack (Calories: ~150):
- A handful of almonds and a piece of dark chocolate.
Lunch (Calories: ~500-550):
- Grilled Mediterranean chicken breast with lemon and olive oil marinade.
- Quinoa salad with cherry tomatoes, cucumbers, and olives.
- Greek-style yogurt with a touch of honey.
Afternoon Snack (Calories: ~150):
- Hummus with whole grain pita bread and carrot sticks.
Dinner (Calories: ~450-500):
- Baked salmon with a herb-infused olive oil glaze.
- Whole wheat couscous with pine nuts and raisins.
- Roasted vegetables tossed in olive oil.
Evening Snack (Calories: ~100):
- Sliced apple with almond butter.
Mediterranean Diet ( Vegetarian )
Breakfast (Calories: ~350-400):
- Avocado and tomato toast with a drizzle of olive oil.
- Spinach and feta cheese omelette.
- Green tea with a hint of lemon.
Mid-Morning Snack (Calories: ~150):
- Greek yogurt parfait with mixed berries and a sprinkle of granola.
Lunch (Calories: ~500-550):
- Chickpea and olive salad with a lemony dressing.
- Quinoa-stuffed bell peppers.
- Figs with goat cheese.
Afternoon Snack (Calories: ~150):
- Whole grain crackers with a variety of olives.
Dinner (Calories: ~450-500):
- Eggplant and tomato gratin with olive oil.
- Mediterranean-style couscous with dried fruits and nuts.
- Greek salad with a generous drizzle of olive oil.
Evening Snack (Calories: ~100):
- A small bowl of mixed nuts.
