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Mediterranean Meal Plan

Green Mediterranean Diet Meal Plan for Jan 13-19

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Servings 2 people

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.