Vibrant Colorful Mediterranean 7-Day Meal Plan for March Week 3

Spring’s around the corner, making it the perfect time to refresh your meals with vibrant, nourishing, and protein-packed dishes! This week’s meal plan offers cozy comfort and light, feel-good flavors to reenergize our moods after Winter. In the coming weeks, I’ll be preparing for the Reduce Visceral Fat Weekly Challenge!

March Meal Plan: 17th – 23rd March

Breakfasts: I alternate between these smoothies: Green Smoothie and Antioxidant Rich Blueberry Mango Protein Smoothie. Then on Saturday it’s either Eggs and Sauerkraut or Mint Chocolate Protein Smoothie (without the mint) depending on the time, while on Sunday’s I love my Pumpkin Pie Smoothie
Lunch: I double the dinner and pack leftovers. If there’s not enough, I top it with green salad, roasted veggies, roasted chickpeas, and sometimes quinoa or lentils for extra protein.
Snack: A palm-sized portion of fresh fruit or 1 tbsp dried fruit, paired with 2 Brazil nuts, 7 walnut halves, or 7 almonds for healthy fats and protein. The nuts help reduce the Glycemic Load and are especially beneficial if you’re aiming to lose weight or target belly fat. Nuts are NOT just fat – but also very beneficial if you have high levels of bad cholesterol.

Monday, 17th March:

Roasted Sweet Potato And Chickpea Kale Salad With Cashew Dressing
Roasted sweet potato kale salad with chickpeas, paprika and cumin tossed with kale, creamy cashew dressing, parsley, chili flakes, and black pepper. Simple, creamy, delicious.
Calories: 452kcal | Protein: 13.9g
Sides:
Lentil Salad: A protein-packed side to complement the meal.
Hummus with Veggies: For a boost of plant-based protein.

Tuesday, 18th March:

BWW Chicken Street Tacos
BWW Street Tacos are a signature dish at the Buffalo Wild Wings restaurant. Tender and juicy chicken thigh meat in a unique lightly spicy buffalo sauce, loaded with healthy vegetables, these easy-to-cook homemade tacos perfectly match a chilled beer or a margarita.
Calories: 430kcal | Protein: 15.3g
Sides:
Black Bean Salad: A great way to add fiber and protein.
Homemade Hidden Valley Buttermilk Ranch Dressing
Greek Yogurt: To balance the spiciness of the tacos and add more protein.

Wednesday, 19th March:

Sweet Potato Courgette Soup (Low GI + Vegan)
Nothing feels better than this warm hearty sweet potato courgette soup when your energy levels are low and you want a quick nutritious meal for the family.
Calories: 300kcal | Protein: 11.7g
Sides:
Quinoa Salad: A high-protein grain to add a healthy dose of protein to the meal.
Chickpea and Spinach Sauté: A protein-packed, veggie side that complements the soup.

Thursday, 20th March:

Chicken Escalopes With Tzatziki
Chicken Escalopes Mary Berry with Tzatziki is a delightful dish that features thin and tender chicken breasts seasoned with mustard powder, parsley, and dill.
Calories: 222.2kcal | Protein: 33.8g
Sides:
Edamame Beans: A protein-rich side that pairs well with the freshness of tzatziki.
Crispy Roasted Chickpeas: To add crunch and extra protein to the meal.

Friday, 21st March:

Smoked Salmon and Prawn Risotto
A simple smoked salmon and prawn risotto flavoured with lemon zest and chives! A delicious weeknight dinner that the whole family will love!
Calories: 532.14kcal | Protein: 15.68g
Sides:
Spinach and Almond Salad: Light but rich in protein and healthy fats.
Roasted Pumpkin Seeds: A crunchy, high-protein snack to go with the meal.

Saturday, 22nd March:

Slow Roasted Whole Chicken With Potatoes
Oozing with spices and onions, this Whole Roast Chicken with Potatoes and veggies is effortlessly cooked in one pan over 4 hours. Perfectly spiced and oh-so-easy!
Calories: 428kcal | Protein: 72.1g
Sides:
Kale and Chickpea Salad: A fiber and protein-rich side to balance out the heavy main dish.
Roasted Brussels Sprouts with Almonds: A healthy, protein-rich vegetable side.

Sunday, 23rd March:

Baked Onions, Peppers, and Sausage on a Sheet Pan
Mix with Italian seasoning and generously drizzle with olive oil. This sheet pan meal is easy, flavorful, and satisfying.
Calories: 484.37kcal | Protein: 16.83g
Sides:
Lentil Pilaf: A hearty, protein-rich side that complements the sausage and peppers.
Cottage Cheese with Cucumber: For a creamy protein boost.

This week’s plan is packed with high-protein options, balanced carbs, and plenty of fresh flavours — perfect for keeping your energy up and your taste buds happy. Let’s dig in!