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7-Day Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian

Introduction to the Mediterranean Diet: This diet emphasizes fruits, vegetables, whole grains, nuts, and olive oil, providing essential nutrients and antioxidants for sustained energy.

Day 1: Breakfast: Start your day with a Greek yogurt parfait topped with fresh berries and a sprinkle of granola. Pair it with a side of whole grain toast and a small handful of almonds for a balanced morning meal.

Day 2: Lunch: Enjoy a colorful Greek salad with plenty of veggies, feta cheese, and a drizzle of olive oil and balsamic vinegar. Add a serving of grilled chicken or tofu for protein, keeping you full and energized throughout the afternoon.

Day 3: Snacks: Keep your energy levels up with nutritious snacks like hummus and sliced veggies, mixed nuts, or a piece of fruit. These snacks provide a balance of carbohydrates, protein, and healthy fats to sustain you between meals.

Day 4: Dinner: Prepare a Mediterranean-inspired dish such as grilled salmon with quinoa and roasted vegetables. The omega-3 fatty acids in salmon promote brain health and energy production, while quinoa offers a hearty source of protein and complex carbohydrates.

Day 5: Dessert: Indulge in a sweet treat like a serving of fresh fruit drizzled with honey and a sprinkle of cinnamon. This simple yet satisfying dessert provides natural sugars for a quick energy boost without the crash.

Day 6: Hydration: Stay hydrated throughout the day by sipping on water infused with fresh lemon or cucumber slices. Proper hydration is essential for maintaining energy levels and overall well-being on the Mediterranean diet.

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