Mediterranean diet for women
Here’s a 7-day sample Mediterranean diet plan for a female over 35:
Day 1:
Breakfast: Greek yogurt topped with sliced peaches, a sprinkle of granola, and a drizzle of honey.
Snack: A handful of mixed nuts (almonds, walnuts, and pistachios)
Lunch: Mediterranean quinoa salad with cherry tomatoes, cucumber, red
onion, olives, feta cheese, fresh herbs, and a dressing made from
olive oil and lemon juice.
Snack: Whole grain crackers with a spread of hummus.
Dinner: Grilled shrimp skewers with a side of roasted asparagus and
quinoa pilaf.
Dessert: A small serving of mixed berries.
Day 2.
Breakfast: Whole grain toast topped with mashed avocado and a poached
egg, sprinkled with black pepper and a squeeze of lemon.
Snack: A piece of fruit, such as an orange or a handful of grapes.
Lunch: Spinach salad with grilled chicken, cherry tomatoes, red bell pepper, Kalamata olives, and a dressing made from olive oil, balsamic vinegar, and herbs.
Snack: Carrot and celery sticks with tzatziki sauce.
Dinner: Baked cod fillet with a side of roasted Brussels sprouts and quinoa.
Dessert: A small serving of dark chocolate with a few almonds.
Day3.
Breakfast: Vegetable frittata made with eggs, spinach, cherry tomatoes, red onion, and feta cheese.
Snack: Greek yogurt with a sprinkle of chopped nuts and a drizzle of honey.
Lunch: Whole grain wrap filled with grilled vegetables (such as zucchini, eggplant, and bell peppers), hummus, and crumbled feta cheese.
Snack: Sliced cucumber with a squeeze of lemon juice and a sprinkle of salt.
Dinner: Mediterranean-style grilled chicken kebabs with a side of couscous and a Greek salad (cucumbers, tomatoes, red onion, olives, and feta cheese).
Dessert: A small serving of fresh fruit, such as sliced pineapple or watermelon.
Day 4.
Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and topped with fresh berries and a drizzle of maple syrup.
Snack: A handful of trail mix (dried fruits and mixed nuts).
Lunch: Quinoa and chickpea salad with mixed greens, cucumber, cherry tomatoes, red onion, fresh herbs, and a lemon-olive oil dressing.
Snack: Whole grain crackers with a spread of avocado.
Dinner: Grilled lamb chops with roasted sweet potatoes and a side of steamed broccoli.
Dessert: A small serving of mixed berries with a dollop of Greek yogurt.
Day 5.
Breakfast: Smoked salmon and cream cheese whole grain bagel with sliced tomatoes, red onion, and capers.
Snack: A piece of fruit, such as a pear or a handful of cherries.
Lunch: Greek salad with romaine lettuce, cherry tomatoes, cucumbers, red onion, Kalamata olives, feta cheese, and a dressing made from olive oil, lemon juice, and oregano.
Snack: Carrot sticks with a side of tzatziki sauce.
Dinner: Baked chicken breast with a side of Mediterranean roasted vegetables (eggplant, bell peppers, red onion, and tomatoes) and quinoa.
Dessert: A small serving of dark chocolate with a few pistachios.
Day 6.
Breakfast: Whole grain toast topped with almond butter and sliced bananas, sprinkled with cinnamon.
Snack: A handful of mixed nuts (cashews, almonds, and hazelnuts).
Lunch: Caprese salad with sliced tomatoes, fresh mozzarella cheese, basil leaves, drizzled with balsamic glaze and olive oil. Snack: Celery sticks with a spread of peanut butter.
Dinner: Grilled vegetable and halloumi skewers with a side of quinoa and a mixed green salad.
Dessert: A small serving of mixed berries with a dollop of Greek yogurt.
Day 7.
Breakfast: Vegetable and goat cheese frittata made with eggs, spinach, mushrooms, bell peppers, and crumbled goat cheese. Snack: A piece of fruit, such as an apple or a handful of grapes.
Lunch: Lentil and vegetable soup served with a side of whole grain bread.
Snack: Greek yogurt with a sprinkle of granola and a drizzle of honey.
Dinner: Baked salmon with a lemon-herb crust, served with roasted cauliflower and a side of brown rice.
Dessert: A small serving of fresh fruit, such as sliced mango or a few cherries.