Learn to prepare a Mediterranean menu for each day

Chocolate is one of the most delicious foods that is present in this plan

The Mediterranean diet It is one of the most popular in the world, and that is due to how beneficial and balanced it is, being quite positive for health. We will see an example of this in the following example of a weekly plan that we suggest for you to start implementing.


According to an article on the portal Gastronomy Journal, a good meal plan to start the week based on the Mediterranean diet may contain:

  • Breakfast: Coffee with milk, toast with goat cheese spread, and apple.
  • Lunch: Chickpea soup, hake meatballs stewed with potatoes. Grapes.
  • Snack: Cottage cheese with sugar.
  • Dinner: Swiss chard with tender garlic. Grilled turkey and cherry tomato skewers with couscous.
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  • Breakfast: Milk with cocoa powder and whole grains.
  • Lunch: stewed green beans, grilled chicken fillet with steamed broccoli and pineapple carpaccio.
  • Snack: Toast with sweet quince.
  • Dinner: Salad with cucumber, black olives, onion and feta cheese. Salmon with papillote vegetables.


  • Breakfast: Milk and bread with strawberry jam.
  • Lunch: Tomato soup, rice with rabbit and artichokes. Orange.
  • Snack: Seed bread with olive oil.
  • Dinner: Cauliflower sautéed with bacon, scrambled with mushrooms with toast. Banana with yogurt.


  • Breakfast: Milk, olive bread with tomato and virgin olive oil.
  • Lunch: Roasted red peppers with pine nuts. Grilled pork loin with mustard sauce and rice. Khaki.
  • Snack: Mini-tuna sandwich.
  • Dinner: Vegetable creams with croutons, fried fish and tangerines.
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  • Breakfast: Coffee with milk and toast with chocolate to spread.
  • Lunch: Stewed beans, vegetable omelette and peas (peas) with lettuce. Grapes.
  • Snack: Milk and homemade cake.
  • Dinner: Brussels sprouts sautéed with sliced ​​almonds. Spinach, goat cheese and honey crepe with zucchini slices. Pear.
Photo: Shutterstock


  • Breakfast: Wholegrain cookies, pineapple yogurt smoothie.
  • Lunch: Migas, pickled bonito with onion, banana flambé with chocolate.
  • Snack: Macedonia.
  • Dinner: Two-color puree gratin. Chicken thighs with baked carrot. Orange.


  • Breakfast: Coffee with milk, ensaimada.
  • Lunch: Vegetable cannelloni au gratin, Grilled duck breast with fig sauce.
  • Snack: Orange with custard.
  • Dinner: Fine noodle soup, smoked salmon stuffed eggs au gratin with grated carrot. Frozen fruit yogurt.

If you do not like this option of weekly plan for the Mediterranean diet, you can propose another alternative in the hands of a nutritionist or expert who can guide you in a personalized way.



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