Welcome to 5 Minute Fridays, my weekly newsletter where I share last-minute tips to live a joyful life helping you get lean smartly, boost energy, and live longer. Access our free 7-day flexible weight loss meal plan and some end-of-year thoughts to help you embrace a guilt-free, happy life.
What’s in store for today:
- Reduce Belly Fat & The Mediterranean Diet – What’s The Secret?
- Green Mediterranean Diet Meal Plan (Jan 13-19)
- Don’t Forget Beautiful Sunsets Need Cloudy Skies!
Reduce Belly Fat & The Green Mediterranean Diet – What’s The Secret?
The Green Mediterranean diet builds on the classic Mediterranean approach but takes it a step further by emphasizing plant-based foods, green tea, and plant proteins while reducing or eliminating red and processed meats. Its secret to reducing belly fat lies in its nutrient-rich simplicity and focus on anti-inflammatory foods. As Michael Pollan wisely said, “Eat food. Not too much. Mostly plants.” This aligns seamlessly with the diet’s emphasis on fresh vegetables, fruits, legumes, whole grains, nuts, seeds, and the inclusion of healthy fats like olive oil and avocado. Staples also include hearty lentil stews, quinoa bowls with roasted chickpeas, and vibrant salads enhanced with tahini dressing or walnuts for crunch.
A friend of mine adopted the Green Mediterranean diet to combat stubborn belly fat, swapping out her usual snacks for green tea, edamame, and pumpkin seeds. Her favorite meal quickly became a plate of sautéed spinach with garlic, served alongside grilled tofu and wild rice pilaf. Within weeks, she not only shed inches from her waistline but also noticed improved energy and focus.
The Green Mediterranean diet isn’t just about weight management—it’s a holistic, flavorful way to boost health, longevity, and vitality, proving that delicious meals can truly nurture the body and the soul.
Green Mediterranean Diet Meal Plan (Jan 13-19)
Welcome to my guiding principle: “Smart & Joyful Eating”! This week, I’m thrilled to share a free, 7-day Green Mediterranean-inspired healthy meal plan. Designed as a guide—not a rigid rulebook, these plans offer plenty of room for personalization while staying aligned with the Green Mediterranean diet.
All meals are designed to serve 2 Monday-Friday, while meals on Saturday and Sunday are tailored to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. If you have any extra portions, you can freeze them for a busy day. The comprehensive grocery list includes everything you need to make all the meals on the plan.
I’ve also included snack suggestions to help cover your snacks, caffeine, beverages, and fruit intake, making it even easier to follow. You can explore recipes by course in the index or filter them by your dietary preferences. And here’s some great news: even a glass of red wine can be part of your week!
Day 1 – MONDAY (01/13)
- Breakfast: Matcha green tea latte, chia pudding with soy milk, coconut, blueberries, and walnuts.
- Snack: Sliced cucumber with hummus.
- Lunch: Buddha bowl with roasted sweet potatoes, kale salad, quinoa, avocado, and walnuts.
- Snack: Pear with walnut halves.
- Dinner: Silken tofu with sesame oil and soy sauce, steamed broccoli, wild rice pilaf with sautéed spinach, garlic, and toasted walnuts, Mankai smoothie.
Day 2 – TUESDAY (01/14)
- Breakfast: Overnight oats with oat milk, flaxseeds, chopped apple, cinnamon, and green tea.
- Snack: Roasted chickpeas and walnut halves.
- Lunch: Leftover silken tofu, broccoli, wild rice pilaf with spinach and toasted walnuts.
- Snack: Dark chocolate.
- Dinner: Lentil soup with whole-grain wrap or sourdough bread, cucumber salad.
Day 3 – WEDNESDAY (01/15)
- Breakfast: Banana walnut smoothie with Mankai or matcha.
- Snack: Apple sticks with almond butter and walnut halves.
- Lunch: Leftover lentil soup with wrap or bread, green tea.
- Snack: Dried apricots and almonds.
- Dinner: Eggplant curry with mango chutney, roasted chickpeas, steamed asparagus.
Day 4 – THURSDAY (01/16)
- Breakfast: Quinoa porridge with soy/almond milk, blueberries, nuts, chia seeds, and green tea.
- Snack: Carrot and cucumber sticks with hummus and walnuts.
- Lunch: Leftover eggplant curry with mango chutney, poached egg, pita bread, green tea.
- Snack: Orange with walnuts.
- Dinner: Red salmon curry with goji berries and bulgur wheat, arugula with toasted walnuts.
Day 5 – FRIDAY (01/17)
- Breakfast: Turkish scrambled egg with peppers and green tea.
- Snack: Sliced apple with tahini and Greek yogurt.
- Lunch: Leftover red salmon curry with bulgur wheat, arugula, and toasted walnuts, green tea.
- Snack: Pistachios and walnuts.
- Dinner: Vegetable jalfrezi with chickpeas, quinoa with parsley and toasted walnuts.
Day 6 – SATURDAY (01/18)
- Breakfast: Smoothie bowl with spinach, banana, almond milk, cocoa powder, granola, and crushed walnuts, green tea.
- Snack: Roasted pumpkin seeds and walnuts.
- Lunch: Leftover Chickpea and vegetable curry with coconut milk, brown rice, cucumber salad with vinegar and walnuts.
- Snack: Mixed nuts, focusing on walnuts.
- Dinner: Baked falafel, tabbouleh, tahini-dressed arugula salad with walnuts, steamed green beans.
Day 7 – SUNDAY (01/19)
- Breakfast: Matcha green tea, whole-grain toast with almond butter, banana, flaxseeds, and crushed walnuts.
- Snack: Leftover falafels.
- Lunch: Vegan shawarma using Quorn
- Snack: Banana smoothie.
- Dinner: Stuffed zucchini boats with vegetarian oat crumble.
*** Footnote
- Print the Shopping List at the bottom. Each meal plan comes with a detailed, organized grocery list to make shopping easier and less stressful.
- Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.
Don’t Forget: Beautiful Sunsets Need Cloudy Skies!
It’s time to stop seeing the incredible women in my life punish themselves for gaining a few extra pounds. Remember, gaining weight is normal—it’s part of life’s journey, and it doesn’t mean you’ve done anything wrong.
- You’ve savored delicious foods that nourished both your body and soul.
- You’ve created beautiful memories with loved ones over shared meals.
- You’ve listened to your body when it needed rest instead of pushing through.
And even when you make all the right choices:
- Following the perfect diet,
- Sticking to regular exercise,
- Prioritizing healthy habits—
…imbalanced hormones, a slower metabolism, and occasional cravings can still stand in the way of your goals.
That’s why this week’s Green Mediterranean Meal Plan is designed to support you in reducing belly fat and feeling your best—naturally.
This plan takes the best of the Mediterranean diet, known for its heart-healthy and anti-inflammatory benefits, and adds powerful superfoods like green tea and walnuts.
- Green tea is rich in antioxidants, helping to boost metabolism and burn fat.
- Walnuts provide essential omega-3 fatty acids that reduce inflammation and support a healthy gut.
Together with nutrient-dense vegetables, legumes, and healthy fats, these small, sustainable changes can help you reclaim your vitality while continuing to enjoy life’s beautiful moments.
You don’t need to sacrifice joy to feel your best—this is a way of eating that feeds both your body and your soul!
*** PRINT GROCERY LIST
Green Mediterranean Diet Meal Plan for Jan 13-19
Ingredients
Baking
- 100 g almonds, unsalted
- ½ tsp baking powder
- 50 g chia seeds
- 1 tbsp cocoa powder, unsweetened
- 2 tsp coconut, dessicated
- 2 tsp flaxseeds
- 2 cups oat flour
- 20 g pumpkin seeds
- 1 tsp sugar
- ½ tsp vanilla extract
Bread and bakery
- 2 pita
- 2 whole-grain toast
- 1 wholemeal wrap
- 2 whole-grain pita bread
- 35 ml maple syrup
- 1½ cup rolled oats
Canned foods
- 1 cup chickpeas
Condiments
- 75 g almond butter
- 15 ml coconut oil
- 350 ml olive oil, extra virgin
- 1 tbsp mango chutney
- 1 tsp sesame oil
- 2 tbsp soy sauce
- 4 tbsp sunflower oil
- 100 g tahini
- 1 tbsp tomato paste
- 230 ml tomato puree
- 4 tbsp tomato sauce
- 2 tbsp vegetable oil
- 50 g dark chocolate
Dairy and eggs
- 6 medium Eggs
- ½ cup Butter, Vegan
- 80 g Cheese, Grated Parmesan
- 3 tbsp Cheese, Vegan
- 100 g Cheese, Feta
- 2 cup Milk, Almond unsweetened
- 380 ml Milk, Soya
- 1 package Tofu, Silken
- 2 cups Tofu
- 175 g Yoghurt, Greek
- 2 tbsp Yoghurt, Plant based
Diets and Sports Nutrition
- 1 scoop Protein Powder
Drinks
- 15 sachets Tea, Green
- 15 g Tea, Matcha Green
- 1 tbsp Lemon Juice
Frozen
- 1 cup Strawberries, Frozen or Blueberries/Raspberries
Fruits and Vegetables
- 5 Apples, Sweet
- 70 g Arugula Salad
- 100 g Asparagus
- 1 Avocado
- 10 Baby Corn
- 5 Bananas
- 18 g Blueberries, Fresh
- 1 Capsicum, Yellow
- 1 Capsicum, Red
- 4 Capsicum, Green
- 5 Carrots
- 3 Chilli, Red
- 59 g Coriander, Fresh
- 3 Courgettes
- 4 Cucumber
- 4 large Eggplants
- 5 cloves Garlic
- 5 cm Ginger Root
- 160 g Green Beans
- 4 Lemons
- 4 Marrows
- 16 oz Mushrooms
- 6 Onions
- 4 Onion, Red
- 9 Onions, Spring Onions
- 1 Orange, Blood Orange
- 2 Oranges
- 1 tbsp Oregano, Fresh
- 100 g Parsley
- 2 Pears
- 255 g Peas
- 5 Potatoes
- 100 g Spinach, Fresh
- 4 Tomatoes, Roma
- 3 kg Tomatoes
Herbs and Spices
- ¼ tsp Allspice, Ground
- 1 tsp Baharat Spice
- 1 tsp Black Pepper
- 80 g Breadcrumbs
- ¼ tsp Cayenne Pepper
- 2 tsp Chilli Powder
- ½ tsp Chilli Flakes
- 2 tsp Cinnamon
- ½ tsp Coriander Seeds
- 1½ tsp Coriander Powder
- 1 tsp Cumin Seeds
- 7½ tsp Cumin, Ground
- 2 tsp Curry Powder
- 2 tsp Kasuri Methi
- 2 tsp Dried Mint
- 3 tsp Garam Masala
- ¼ tsp Garlic Powder
- ¼ tsp Ginger, Ground
- ½ tsp Gochugaru
- 1 tsp Mustard Seeds
- ¼ tsp Nutmeg, Ground
- 3½ g Paprika, Smoked
- 3½ g Paprika, Sweet
- 4 tsp Salt
- ½ tsp Sesame Seeds
- 4 tsp Turmeric, Ground
- ½ tsp White Pepper
Meats and Seafood
- 480 g Salmon Fillets
Other
- 2 cups Chicken Broth
- 200 g Quorn Quorn Pieces
- 300 ml Vegetable Stock
Pasta, Rice and Beans
- 460 g Bulgur
- 5 cans Chickpeas
- 2 tbsp Quinoa Flakes
- 230 g Quinoa
- 500 g Lentils, Red
- 100 g Rice, Brown
- 360 g Rice, Carnaroli
- 210 g Rice, Wild Blend
Snacks
- 10 Apricots, Dried
- 1 tbsp Blueberries, Dried
- 1 tbsp Cranberries, Dried
- 25 g Goji Berries, Dried
- 20 g Mixed Nuts
- 0.5 cup Raisins
- 600 g Walnuts
Instructions
Day 1 – MONDAY (01/13)
- Breakfast: Matcha green tea latte, chia pudding with soy milk, coconut, blueberries, and walnuts.
- Snack: Sliced cucumber with hummus.
- Lunch: Buddha bowl with roasted sweet potatoes, kale salad, quinoa, avocado, and walnuts.
- Snack: Pear with walnut halves.
- Dinner: Silken tofu with sesame oil and soy sauce, steamed broccoli, wild rice pilaf with sautéed spinach, garlic, and toasted walnuts, Mankai smoothie.
Day 2 – TUESDAY (01/14)
- Breakfast: Overnight oats with oat milk, flaxseeds, chopped apple, cinnamon, and green tea.
- Snack: Roasted chickpeas and walnut halves.
- Lunch: Silken tofu, broccoli, wild rice pilaf with spinach and toasted walnuts.
- Snack: Dark chocolate.
- Dinner: Lentil soup with whole-grain wrap or sourdough bread, cucumber salad.
Day 3 – WEDNESDAY (01/15)
- Breakfast: Banana walnut smoothie with Mankai or matcha.
- Snack: Apple sticks with almond butter and walnut halves.
- Lunch: Lentil soup with wrap or bread, green tea.
- Snack: Dried apricots and almonds.
- Dinner: Eggplant curry with mango chutney, roasted chickpeas, steamed asparagus.
Day 4 – THURSDAY (01/16)
- Breakfast: Quinoa porridge with soy/almond milk, blueberries, nuts, chia seeds, and green tea.
- Snack: Carrot and cucumber sticks with hummus and walnuts.
- Lunch: Eggplant curry with mango chutney, poached egg, pita bread, green tea.
- Snack: Orange with walnuts.
- Dinner: Red salmon curry with goji berries and bulgur wheat, arugula with toasted walnuts.
Day 5 – FRIDAY (01/17)
- Breakfast: Turkish scrambled egg with peppers and green tea.
- Snack: Sliced apple with tahini and Greek yogurt.
- Lunch: Red salmon curry with bulgur wheat, arugula, and toasted walnuts, green tea.
- Snack: Pistachios and walnuts.
- Dinner: Vegetable jalfrezi with chickpeas, quinoa with parsley and toasted walnuts.
Day 6 – SATURDAY (01/18)
- Breakfast: Smoothie bowl with spinach, banana, almond milk, cocoa powder, granola, and crushed walnuts, green tea.
- Snack: Roasted pumpkin seeds and walnuts.
- Lunch: Chickpea and vegetable curry with coconut milk, brown rice, cucumber salad with vinegar and walnuts.
- Snack: Mixed nuts, focusing on walnuts.
- Dinner: Baked falafel, tabbouleh, tahini-dressed arugula salad with walnuts, steamed green beans.
Day 7 – SUNDAY (01/19)
- Breakfast: Matcha green tea, whole-grain toast with almond butter, banana, flaxseeds, and crushed walnuts.
- Snack: Leftover falafels.
- Lunch: Vegan shawarma with Quorn pieces.
- Snack: Banana smoothie.
- Dinner: Stuffed zucchini boats with vegetarian oat crumble.
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