Mediterranean Diet Meal Plan For Beginners

By Jamie Leach

Combine 1 egg and 3 egg whites with spinach, dill and optional feta. Add 1 slice of whole grain toast on the side.

Greek omelet

Combine 1/2 cup dry oats with 1 cup unsweetened vanilla almond milk or skim milk. 

Oatmeal with fruit and nuts

Grill 6 ounces of fish. Add 1 cup vegetables, grilled, roasted or sautéed in olive oil.

Grilled fish and veggies

Stuff a 100-calorie whole-grain tortilla wrap with baby spinach leaves, sliced red onion, chopped tomato, 4 ounces of grilled chicken breast and 1 to 2 tablespoons red wine vinaigrette.

Chicken and spinach wrap

Add a side salad of mixed greens and non-starchy vegetables topped with 1 to 2 teaspoons olive oil, unlimited balsamic vinegar and 1 tablespoon chopped walnuts.

Quinoa and black bean stuffed peppers

Make my pesto salmon using the recipe found here. Add 1/2 baked potato.

Pesto salmon with artichokes and potato

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