The Best 7-Day Mediterranean Diet Meal Plan for Beginners

This one is especially easy. if you’re eating on the run: Eat one Fresh canned tuna pack (they come in flavorful varieties like Provence Niçoise and Sicilian Caponata) with a piece of fruit.

Make it your own hummus in advance and have half the recipe today, then save the rest for tomorrow’s snack (or top it with an egg for breakfast). Here’s how:

Use remaining chickpeas from the first day’s lunch (half a 15-ounce can). Mash the chickpeas lightly in a bowl with a fork. Mix in 2 teaspoons olive oil1 clove minced garlic1 tablespoon lemon juiceand 1/4 teaspoon salt. If desired, add 1/4 teaspoon ground cumin. Mash all ingredients together thoroughly or, if a smoother spread is desired, use a food processor to blend the ingredients. Bring along 1 cup broccoli florets and 1 sliced ​​pepper for dipping.

Slice a 6-inch French baguette in half length wise. Sprinkle the halves with 1/4 cup shredded mozzarella cheese and bake in toaster oven at 250º for four to six minutes, until cheese is just beginning to melt.

Meanwhile, slice 2 large red tomatoes. Remove baguette from toaster oven, top with fresh basil and dried oregano if desired. Top with tomato slices. For dessert, enjoy 1 ounce of dark chocolate.

Today, make our Chive and Goat Cheese Frittata recipe. Eat half of the frittata now, and refrigerate the rest for tomorrow’s dinner. Enjoy with a watercress side salad and an 8-ounce latte with skim or unsweetened soy milk.

Spread 2 slices of whole-wheat bread with 1/2 avocado and stuff with 3 ounces sliced ​​turkey breast5 artichoke heartsand as much sliced ​​red pepper as you want. Serve with a cup each baby carrots and grapes.

Use remaining hummus from earlier in the week. Bring along sliced ​​crudité plus a 1-ounce piece of cheese.

Today, make half of us Mediterranean Grilled Sea Bass recipe and reserve half of that for tomorrow’s lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for tomorrow). Add an ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons butter on the side. For dessert, have one frozen fruit popsicles (about 80 calories or less).

Serve remaining sea ​​bass from yesterday’s dinner over rest of the baby arugula leaves.

Mix 1/2 cup 0% plain Greek yogurt with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Dip fresh crudité in this sweet, creamy dip.

Have the rest of the frittata from yesterday’s breakfast. Serve with 2 cups baby spinach leavestopped with 2 tablespoons balsamic vinegarand 1 cup fat-free milk. Have one slice of whole-wheat toast topped with 2 teaspoons butter. For dessert, have a single-serve ice creamlike a Magnum Mini Bar.