Mediterranean Menu Plan - Plant-Based

A heart-healthy plan packed with whole grains, fruits, vegetables, legumes, nuts, and healthy fats.

This plan emphasizes a high-fiber, antioxidant-rich diet through daily consumption of fruits and vegetables, whole grains, and legumes. It uses extra virgin olive oil as its main cooking oil. Plant-based fats from avocado and nuts or nut butter provide healthy unsaturated fats while keeping saturated fat to a minimum. Sodium is limited.

MEDITERRANEAN PESCATARIAN SUGARFREE VEGETARIAN

#1 Meal Plan

Breakfast - Whipped Peanut Butter Yogurt Bowl, Strawberry & Peanut Butter Smoothie, Whipped Ricotta & Avocado Toast, Roasted Apples & Blueberries, Blueberry Coconut chia Pudding, Eggs & Sauerkraut

Lunch - Roasted Sweet Potato & Eggplant Pitas, Roasted Vegetable Sandwich, Crispy Tofu Meal Prep Bowls, Creamy Red Bean Orzo, Classic Veggie Burger, Tomato & Feta Couscous Salad, One Pot Spinach & Artichoke Pasta

Dinner - Butternut Squash Risotto, Sheep Pan Pizza, Zucchini Pesto Tortellini, Broccolini & Quinoa Salad, Lentil Salad Lettuce Wraps, Cauliflower Margherita Pizza, Chickpea & Cranberry Rice

#2 Meal Plan

Breakfast - Strawberry Overnight Oats, Pineapple Kiwi Smoothie, Masala Chai Smoothie, Dates & Pistachio Oats Kneer, Kale & Peach Smoothie, Oat Pancakes, Carrot Cake Baked Oatmeal

Lunch - Lemon & Mint Edamame Salad, Veggie Burger Bowl, Watermelon Gazpacho, Tofu Tikka Masala, Deviled Egg Salad, Greek Egg & Veggie Bowl, Maple Baked Beans

Dinner - Honey Mustard Lentil Salad, Veggie Basmati Rice, Roasted Buttery Cauliflower Steak, Roasted Butternut Squash Harvest Bowl, Afghan Eggplant with Yogurt Sauce, Jolloff Quinoa, Cauliflower Pizza Crust

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 - Baked Veggie Pakoras, Oil=Free Roasted Chickpeas, Grilled Peanut Butter & Banana Sandwich, Green Goddess Sandwich, Sea Salt Spinach Chips, Smashed Chickpea Toast, Avocado Rice Cake with Everything Bagel Seasoning, Tahini Dipped Pretzels with Apple, Apple Cinnamon Toast, Peanut Butter Chickpea Smoothie, Kiwi Yogurt Parfait, Chickpea Fritters, Vegan Oat Bran Carrot Muffins, Cinnamon Orange Grain-Free Granola

Snacks #2 - Mexican Black Bean Wrap, Strawberry Banana Chia Pudding, Chewy Almond & Prune Bites, Pineapple Fruit Salad, Sunflower Seed Butter Banana Sushi, almond Butter Banana Wrap, Vanilla Protein Yogurt Parfait, Pesto Tofu Bites, Apple Crumble Bites, English Muffin with Mushrooms & Avocado, Sweet Potato & Coconut Bites, Pico De Gallo, Pumpkin energy Balls, Baked Onion Rings

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.