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Embark on a culinary journey with a Mediterranean diet that places seafood at the forefront. This nutritional plan combines the flavors of the Mediterranean region with the numerous health benefits associated with a diet rich in fish and other seafood.
BENEFITS
- Omega-3 Fatty Acids:
- Abundance of omega-3s from fatty fish contributes to heart health and reduces inflammation.
- Protein Power:
- Seafood is a lean protein source, essential for muscle health and overall body function.
- Antioxidant Rich:
- Colorful vegetables and fruits provide a wealth of antioxidants for cellular health.
- Brain Boost:
- Omega-3s and nutrients in seafood support cognitive function and mental well-being.
- Weight Management:
- High protein and fiber content aids in satiety, supporting weight management.
Mediterranean Diet ( Non-Vegetarian )
Breakfast (Calories: ~350-400):
- Smoked salmon and avocado toast.
- Poached eggs with a sprinkle of chives.
- A cup of green tea.
Mid-Morning Snack (Calories: ~150):
- Greek yogurt with a handful of blueberries.
Lunch (Calories: ~500-550):
- Grilled shrimp and quinoa salad with cherry tomatoes, arugula, and a lemon vinaigrette.
- Steamed asparagus on the side.
Afternoon Snack (Calories: ~150):
- Hummus with whole grain pita bread and cucumber slices.
Dinner (Calories: ~450-500):
- Baked cod with a Mediterranean tomato and olive relish.
- Zucchini noodles sautéed with garlic and olive oil.
- Spinach and feta stuffed mushrooms.
Evening Snack (Calories: ~100):
- A small serving of mixed nuts.
Mediterranean Diet ( Vegetarian )
Breakfast (Calories: ~350-400):
- Mediterranean-style omelette with tomatoes, olives, and feta cheese.
- Whole grain toast.
Mid-Morning Snack (Calories: ~150):
- Fresh fruit salad with a dollop of Greek yogurt.
Lunch (Calories: ~500-550):
- Stuffed grape leaves with rice, pine nuts, and herbs.
- Greek salad with a variety of colorful vegetables and feta cheese.
Afternoon Snack (Calories: ~150):
- Baba ganoush with carrot and celery sticks.
Dinner (Calories: ~450-500):
- Grilled vegetable skewers with a tahini drizzle.
- Quinoa with lemon and herbs.
- Roasted red pepper and walnut dip.
Evening Snack (Calories: ~100):
- A piece of dark chocolate and a handful of grapes.
