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Mediterranean Sample Menu

This is a sample menu for one week on the Mediterranean diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.

Monday
Breakfast: Greek yogurt with strawberries/blueberries.
Lunch: Whole grain pita sandwich with vegetables and avocado.
Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Tuesday
Breakfast: Grab and Go Egg Muffin
Lunch: Leftover tuna salad from the night before.
Dinner: Salad with tomatoes, olives and feta cheese.

Wednesday
Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
Lunch: Whole grain sandwich, with cheese and fresh vegetables.
Dinner: Zoodles with Organic speghetti sauce with grass-fed beef.

Thursday
Breakfast: Yogurt with sliced fruits and nuts.
Lunch: Leftover lasagne from the night before.
Dinner: Broiled salmon, served with brown rice and vegetables.

Friday
Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Greek yogurt with strawberries, oats and nuts.
Dinner: Grilled lamb, with salad and sweet potato.

Saturday
Breakfast: Grab and Go Banana Walnut Muffin and Apple
Lunch: Whole grain pita sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Sunday
Breakfast: Omelet with veggies and olives.
Lunch: Leftover pizza from the night before.
Dinner: Grilled chicken, with vegetables and a sweet potato. Fruit for dessert.

There is usually no need to count calories or track macronutrients (protein, fat and carbs) on the Mediterranean diet.

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