Mediterranean Diet Meal Plan For Fall

Day 1: Breakfast: Greek yogurt parfait layered with pumpkin puree, cinnamon, and chopped walnuts.

Lunch: Mediterranean roasted vegetable salad with mixed greens, roasted butternut squash, beets, red onions, and goat cheese, drizzled with balsamic vinaigrette. Dinner: Baked chicken thighs with a Mediterranean herb rub, served with roasted Brussels sprouts and quinoa pilaf.

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

Lunch: Mediterranean-style lentil soup with carrots, celery, tomatoes, and kale, served with a side of whole grain bread. Dinner: Baked salmon fillet with a honey-Dijon glaze, served with roasted root vegetables (such as carrots, parsnips, and potatoes) and a side of steamed green beans.

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

Lunch: Mediterranean chickpea and roasted red pepper salad with arugula, feta cheese, and a lemon-herb vinaigrette. Dinner: Grilled lamb chops marinated in Mediterranean spices, served with roasted acorn squash and a bulgur wheat salad with diced tomatoes, cucumbers, and parsley.

Day 4: Breakfast: Greek yogurt topped with sliced pears, honey, and a sprinkle of granola.

Lunch: Mediterranean-style stuffed bell peppers with ground turkey, quinoa, tomatoes, and herbs, served with a side of Greek salad. Dinner: Vegetable and chickpea tagine cooked with Moroccan spices, served with whole wheat couscous and a side of roasted cauliflower.

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