Did you know May is International Mediterranean Diet Month?
The Mediterranean Diet has maintained its position as the top-ranked diet by U.S. News and World Report for seven consecutive years, and with good reason! This diet is associated with improvements in digestion, heart health, and even brain function.
In my last post, I covered the nutritional benefits of the diet. If you're ready to get started following a Mediterranean Diet, I've got you covered with a one-day meal plan below!
1 Day Mediterranean Diet Meal Plan Overview:
Breakfast: Fiber Filled Blueberry Overnight Oats
Snack: Crunchy Roasted Chickpeas or Edamame Beans
Lunch: Open Faced Trout Sandwich
Dinner: Anti-inflammatory Lentil Soup
Dessert: Avocado Chocolate Mousse
Recipes:
Breakfast - Fiber Filled Blueberry Overnight Oats
With a balance of high-fiber oats, antioxidant-filled berries, and protein from the Greek yogurt, this heart-healthy breakfast is a perfect way to start your day.
Ingredients for one serving:
1/2 cup rolled oats
1/2 cup milk (low fat dairy or plant-based)
1/4 cup Greek yogurt (optional, for added creaminess + protein)
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1 tablespoon chia seeds
1/2 teaspoon vanilla extract
Optional toppings: more fruit, coconut shreds, drizzle of honey
Directions:
1. In a mason jar or small, sealable tupperware container, combine all ingredients. Stir.
2. Cover with a lid and refrigerate at least 8 hours (overnight is best)
3. After the oats have set, add desired toppings and enjoy!
Snack - crunchy roasted chickpeas or edamame beans
With 10-14g of protein and 5-6g of fiber per serving, these plant-based snacks are sure to hold you over in between meals. They are also great for satisfying any salt cravings!
Brands I love: The Only Bean, Biena
Lunch - Open Faced Trout Sandwich
This sandwich is filled with anti-inflammatory omega-3s from the tinned fish. It’s also easily thrown together in less than 10 minutes, making it perfect for a grab-and-go lunch!
Ingredients for 1 sandwich:
1 serving of canned trout (Scout Brand)
2 pieces whole grain bread or Ezekiel bread (thinly sliced)
1 tbsp Kite Hill dairy free cream cheese
½ avocado
Toppings: microgreens, capers, dill, cracked pepper, sliced tomato, cucumbers
Directions:
1. Toast bread
2. Spread cream cheese and avocado on toast
3. Add canned trout and other desired toppings
5. Enjoy!
Dinner - Anti-inflammatory Lentil Soup
This comforting Anti-inflammatory Lentil Soup is rich in protein-packed lentils, vibrant vegetables, and flavorful spices, all simmered to perfection in a protein packed bone broth base.
Ingredients for 4 servings:
1 Tbsp olive oil
1 clove minced garlic
1/2 tsp turmeric
1 cup dry lentils
4 cups Kettle & Fire bone broth + 2 cups water
1 stalk celery, chopped
1 cup cauliflower, chopped
1 large carrot, peeled and chopped
1 medium zucchini, chopped
1 tsp oregano
1 tsp crushed red pepper
⅛ tsp salt and pepper
1 cup chopped kale
Directions:
1. In a large pot, sauté carrot, celery, garlic and turmeric in olive oil for 3-5 minutes
3. Add the vegetable stock and bring to a boil
4. Add the remaining ingredients, except for the kale
5. Let simmer for 40 minutes
6. Add the kale and and cook for 3 more minutes, or until kale is wilted
7. Serve with 1 slice high fiber bread or let cool, cover and store in the refrigerator
Dessert - Avocado Chocolate Mousse
This healthy dessert is filled with a blend of ripe avocados, rich cocoa powder, and sweet agave, finished with a sprinkle of crushed pistachios for a delightful crunch.
Ingredients for 2 servings:
1/4 cup semisweet chocolate chips
2 very ripe avocados, peeled and pitted
1/4 cup agave
1/4 cup unsweetened cocoa powder
1/2 tablespoon pure vanilla extract
1/8 teaspoon fine salt
Crushing pistachios for topping
Directions:
Melt chocolate chips in microwave
Place the melted chocolate, avocados, agave, cocoa powder, vanilla and salt in a food processor or blender. Blend until smooth and creamy.
Spoon into glasses and refrigerate for at least 3 hours
Garnish with crushed pistachios and serve.
With its proven health benefits and delicious recipes, the Mediterranean Diet offers a sustainable way to improve your overall well being.
Comment below which recipe you’ll try first!