Mediterranean Menu Plan

A heart-healthy diet packed with vegetables, olive oil and quality protein.

Our Mediterranean Diet is built with high-fiber, nutrient-dense foods including fruits, vegetables, legumes, and whole grains. Heart-healthy fats are provided by olive oil, avocados, nuts and seeds. Quality protein from dairy, poultry and fish is also consumed to round out the diet.

MEDITERRANEAN SOYFREE SUGARFREE

#1 Meal Plan

Breakfast - Pineapple Kiwi Smoothie, Eggs & Sauerkraut, White Bean Puree & Sautéed Mushrooms on Toast, Blueberry Granola Smoothie Bowl, Kale, Feta & Egg Scramble, Apple Cinnamon Toast

Lunch - Creamy Carrot & Cumin Pasta, Parmesan Pasta & Peas, Portobello Mushrooms Florentine, Thai Cauliflower & Sweet Potato Curry, Curried Coconut Soup, Kimchi & Kale Scrambled Eggs, Vegan Mushroom Stroganoff

Dinner - Chickpea & Fava Bean Couscous Salad, Roast Chicken with Butternut Squash, Vegan Lasagna, Roasted Veggie Pesto pasta, Onions, Lentils & rice, Grilled Brussels Sprouts, Walnut & parmesan Salad, Bok Choy & Mushroom Ramen

#2 Meal Plan

Breakfast - Blueberry Coconut Kefir Oatmeal, One Pan Sausage & Brussels Sprouts, Pear Spice Overnight oats, Gingerbread Oatmeal, Bacon Egglets with Greens, Grilled Peanut Butter & Banana Sandwich, Spinach Quiche with Sweet Potato Crust

Lunch - Broccolini & Quinoa Salad, smashed Chickpea Salad with Tahini Dressings, Bell pepper Egg Cups, Spaghetti Squash with Spinach & Chickpeas, Citrusy Kale & Carrot Salad, Carrot & Beet Turkey Bites, Pineapple Fried Rice

Dinner - Salsa Black Beans & Rice, Steak & Argula Sandwich, Chickpea Tikka Masala with Couscous, Whole Wheat Chickpea Wraps, Pressure Cooker Wild rice & Mushroom Soup, Sausage & Creamed Cabbage, Tomato & Eggplant Pasta Casserole

Adding Snacks

If you would like to add snacks to your weekly menu we have two plans easy to follow Snack Meal Plans you can choose from.

Snacks #1 - Chicken Salad on Crackers, Pancake Snack Box, Tropical Smoothie Bowl, Guacamole Rollups, Balsamic Tomato & Basil Mini Egg White Bites, Apricot Cheddar Bites, Everything Bagel Cucumber Bites, Pesto Toast, Pesto Tofu Bites, Balsamic Beet Dip, Toast with Almond Butter & Peaches, Blood Orange & Pistachio Chia Pudding, Crunchy Yogurt Clusters, Pomegranate Yogurt Bark

Snacks #2 - Kale & Peach Smoothie, Chickpea Salad with Crackers & Cherries, Green Apple Cinnamon Smoothie, Dried Mango & Walnuts, Pepper & Onion Mini Egg White Bites, Avocado, Cucumber & Nori Snack Box, Creamy Pesto Dip & Cherry Tomatoes, Flaxseed Pudding Parfait, Boiled Eggs with Mayo & Asparagus, Molasses Cookies, Banana Chocolate Protein Smoothie, Tomato & Pesto Rice Cakes, Chili Lime Spinach Chips, Mango Smoothie

Design your own to meet your Dietary needs

What is also great about our "7-Day downloadable Meal Plans" is you can design them to suit your needs.  If you don't like mushrooms, easy we can alter the menu so you get recipes with no mushrooms.  Same if you are allergic to any foods, let's say nuts - we can do meal plans that don't contain nuts.  Anything you want to change from these 7 Day meal plans is easy.  A small fee will apply ($20) but you have that recipe forever.

These meal plans are designed for 2, 4 or 6 people.  If you would like meal plans for 5, 7, or even 10 people we can do that as well - the same fee applies as above. 

If you want Vegan recipes or Pescatarian recipes, we can do that too, but a completely new menu suited to your needs will cost $50 - (the cost includes the 7-Day Meal plan, shopping list, and nutritional value of each meal and recipe instructions. 

If you would like to change any of the menus please email us through our contact page and we will be happy to help.

Once payment has been received you will be emailed your chosen 7-Day Menu Plan and away you go.