Anti-inflammatory Mediterranean Diet Plan

Day 1: Breakfast: Greek yogurt topped with mixed berries, chia seeds, and a drizzle of honey.

Lunch: Mediterranean quinoa salad with cherry tomatoes, cucumbers, olives, feta cheese, and a lemon-herb vinaigrette. Dinner: Baked salmon fillet with Mediterranean spices, served with roasted sweet potatoes and steamed broccoli.

Day 2: Breakfast: Whole grain toast topped with mashed avocado, sliced tomatoes, and a poached egg.

Lunch: Greek salad with mixed greens, tomatoes, cucumbers, red onions, Kalamata olives, and feta cheese, drizzled with olive oil and balsamic vinegar. Dinner: Grilled chicken breast marinated in lemon and garlic, served with quinoa pilaf and roasted asparagus.

Day 3: Breakfast: Oatmeal cooked with almond milk, topped with sliced bananas, chopped walnuts, and a sprinkle of cinnamon.

Lunch: Mediterranean lentil soup with carrots, celery, tomatoes, and spinach, served with a side of whole grain bread. Dinner: Vegetable and chickpea tagine cooked with Moroccan spices, served with whole wheat couscous and a side of roasted cauliflower.

Day 4: Breakfast: Greek yogurt parfait layered with granola, sliced peaches, and a drizzle of honey.

Lunch: Mediterranean-style tuna salad with cannellini beans, cherry tomatoes, red onions, and a lemon-olive oil dressing, served on a bed of mixed greens. Dinner: Baked eggplant Parmesan topped with marinara sauce and melted mozzarella cheese, served with a side of whole wheat spaghetti tossed with garlic and olive oil.

Day 5: Breakfast: Whole grain pancakes topped with Greek yogurt, mixed berries, and a drizzle of maple syrup.

Lunch: Hummus and vegetable wrap made with whole grain tortilla, filled with hummus, sliced cucumbers, bell peppers, shredded carrots, and mixed greens. Dinner: Grilled shrimp skewers with Mediterranean spices, served with quinoa tabbouleh and grilled zucchini.




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