Two Weeks of Mediterranean Diet Menus

While some of these meals would seem foreign to people living in the countries bordering the Mediterranean Sea, they all incorporate the basic tenets of the Mediterranean diet: that is, they are plant based; they feature colorful fruits and vegetables, whole grains, legumes (beans), and seafood; and they use olive oil as the main source of fat calories. I have left out usual breakfast accompaniments such as coffee, tea, and juice, but add them if you wish.

WEEK ONE

 

Monday

Breakfast: Oatmeal topped with fresh or thawed frozen berries and nuts (walnuts, almonds, or pecans).

Lunch: Tossed salad made with baby spinach, canned beet slices, black and green olives, sun-dried tomatoes in oil, sunflower seeds, chickpeas, or other beans, and dressed with extra-virgin olive oil and red wine or balsamic vinegar.

Dinner: Pasta with avocado sauce and mixed green salad. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

 

Tuesday

Breakfast: Lemon-pineapple muffins.

Lunch: Tuna fish salad sandwich with lettuce and tomato on whole wheat bread.

Dinner: Salmon with creamy wasabi topping, roasted sweet potatoes, and spinach sauteed in olive oil. Carrot Bundt cake for dessert and a glass of wine (if your doctor allows).

 

Wednesday 

Breakfast: Whole wheat pancakes topped with fruit, nuts, and honey.

Lunch: Northern beans.

Dinner: Shrimp kebabs with brown rice and broccoli sauteed in olive oil. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

Thursday 

Breakfast: Hard-boiled eggs topped with olive oil or eggs scrambled in olive oil; whole wheat toast.

Lunch: Farfalle and beans.

Dinner: Pasta puttanesca with salad of baby spinach, kiwi fruit, and walnuts topped with extra-virgin olive oil and rice wine vinegar. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

 

Friday

Breakfast: Whole wheat toast spread with organic almond butter and honey.

Lunch: Caprese salad (fresh tomatoes, buffalo mozzarella, and fresh basil drizzled with extra-virgin olive oil and balsamic vinegar).

Dinner: Sauteed flounder fillets with roasted fingerling potatoes and acorn squash. Almond butter cookies for dessert and a glass of wine (if your doctor allows).

Saturday
Breakfast: 4 oz of 1 percent yogurt (preferably Greek) topped with fruit and nuts.

Lunch: Almond butter and jelly sandwich on whole wheat bread.

Dinner: Sole piccata with roasted sweet potatoes and broccoli rabe sauteed in olive oil and garlic. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

Sunday

Breakfast: French toast (preferably made with whole wheat bread) topped with fresh or frozen strawberries and chopped walnuts.

Lunch: Tofu burger on whole wheat bun or bread with lettuce and tomato.

Dinner: Cioppino served with crusty Italian bread and mixed green salad. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

WEEK TWO

Monday

Breakfast: Omelet made with onions and sun-dried tomatoes.

Lunch: Sardine, onion, and red lettuce sandwich on rye bread.

Dinner: Broiled salmon with boiled red potatoes and sauteed broccoli. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

Tuesday

Breakfast: Zucchini walnut bread.

Lunch: Escarole and bean soup.

Dinner: Pasta with porcini mushroom sauce and a mixed green salad. Macadamia nut cookies for dessert and a glass of wine (if your doctor allows).

Wednesday

Breakfast: Orange muffins.

Lunch: Almond butter with sliced bananas and honey sandwich on whole wheat bread.

Dinner: Whole wheat pasta with marinara sauce and a mixed green salad. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

Thursday

Breakfast: Eggs scrambled in olive oil with whole wheat toast.

Lunch: Smoked salmon and cream cheese on whole wheat bagel.

Dinner: Broiled tuna steak with roasted sweet potatoes and sauteed broccoli rabe. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

Friday

Breakfast: Cocoa carrot muffins.

Lunch: Northern beans with crusty Italian bread.

Dinner: Cod provençale with roasted red potatoes and Angie’s Cabbage. Almond butter cookies for dessert and a glass of wine (if your doctor allows).

Saturday

Breakfast: Omelet made with onions, mushrooms, and grated parmesan cheese.

Lunch: Swiss cheese, tomato, and lettuce sandwich on whole wheat bread.

Dinner: Baked sea bass with couscous and acorn squash. Fresh or dried fruit for dessert and a glass of wine (if your doctor allows).

Sunday 

Breakfast: Zucchini omelet with whole wheat toast.

Lunch: Crab meat salad with sliced avocado and tomato.

Dinner: Boiled lobster with mashed red potatoes and sauteed spinach. Carrot Bundt cake for dessert and a glass of wine (if your doctor allows).

 

 

 

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