I8217;m back with another 7-day FREE meal plan to help you eat to a better life. This Mediterranean diet meal plan focuses on Mediterranean-inspired recipes as many people in this area of the world have historically lived longer, healthier lives. In studying why this is so, food is a big part of it! My Mediterranean diet 7-day meal plan features whole food recipes that will help you naturally gain energy.
Let me take the guesswork out of what you8217;ll eat this week. Just download my free PDF below which contains a menu, shopping list and all the recipes you8217;ll need for a week of satisfying yet simple meals and snacks.
This style of eating is based on the ingredients and way of cooking throughout the countries that border the Mediterranean Sea. The 8216;diet8217; itself started in the 1950s after research showed that people in this region of the world had fewer instances of heart disease than Americans.
This plan focuses on whole food plant-based ingredients like whole grains, fruits, vegetables, legumes, nuts and seeds as well as herbs. Healthy fats like olive oil are also used. My Mediterranean diet 7-day meal plan, inspired by Mediterranean flavors, uses these ingredients in creative and mostly non-salad ways to bring you delicious meals without a lot of effort.
With this free Mediterranean diet meal plan, you get three breakfast recipes rotated throughout the week (one recipe can be made ahead and then portioned out for the week), three snacks (two which can be prepped ahead) as well as seven satisfying dinners. All recipes are whole food plant-based and will actually fuel your day.
This meal plan is based on two people, so get ready for easy lunches with dinner leftovers or double the shopping list for a family of four. You do you! If you8217;re worried that rabbit food is on the menu for the week, then take a breath now. If I want to eat healthily, then I need to eat good food. So that8217;s what I8217;m bringing to you!
This free meal plan uses smoothies to start the day. Don8217;t forget to add in a plant-based protein powder with both healthy fats and protein to make these smoothies a meal.
Snacks are just as important as meals in my opinion. They can help curb hunger (or make you hungrier!) depending on the ingredients. So I focus on snacks that include a good balance of protein, healthy fats and carbs. Also, I have to like my snack food if I8217;m going to eat it over something processed, so these recipes are Jen-approved!
- Strawberry Snack Bowl, featured in the Autumn Cleanse.
- Herb Hummus, featured in the Spring Cleanse.
- Savory Trail Mix, featured in the Winter Cleanse.
No boring dinners at your house this week! Instead, you8217;ll feast on filling whole food and might even have leftovers to make the next day8217;s lunch a breeze. I personally created these recipes and share them with my family.
- Mediterranean-inspired Spaghetti Squash
- Creamy Pumpkin Soup
- Austinite Tacos
- Salad in a Jar
- Simple Green Veggie Bowl
- Potato Soup, featured in the Autumn Cleanse
- Stuffed Portobello Mushrooms
The Mediterranean diet focuses on whole foods, mostly plants and getting as much variety as possible. My 7-day free meal plan ditches the meat (though you can easily add it into the dinner recipes if you want!) and focuses on nutrient-dense plants. Steer clear of processed foods, dairy and refined grains this week and focus instead on whole food plant-based ingredients.
I created these menus inside my Rawk the Year meal planner. I created this because I needed a one-stop-shop of recipes I knew my family would enjoy. Plus, I can choose to take the next week8217;s plan as is or customize it to fit my family8217;s schedule. If you want the easiest way to add more plants to your diet, then give this awesome planner a try!