{"id":3511,"date":"2019-01-18T15:23:51","date_gmt":"2019-01-18T15:23:51","guid":{"rendered":"https:\/\/minerva-foods.com\/uncategorized-bg\/7-day-meal-plan\/"},"modified":"2019-10-03T08:55:53","modified_gmt":"2019-10-03T08:55:53","slug":"7-day-meal-plan","status":"publish","type":"post","link":"https:\/\/minerva-foods.com\/bg\/uncategorized-bg\/7-day-meal-plan\/","title":{"rendered":"7-day meal plan"},"content":{"rendered":"\n[et_pb_section fb_built=“1″ _builder_version=“3.27.3″ fb_built=“1″ _i=“0″ _address=“0″][et_pb_row _builder_version=“3.27.3″ hover_enabled=“0″ _i=“0″ _address=“0.0″][et_pb_column type=“4_4″ _builder_version=“3.27.3″ _i=“0″ _address=“0.0.0″][et_pb_text _builder_version=“3.27.3″ hover_enabled=“0″ _i=“0″ _address=“0.0.0.0″]

By Jon Johnson <\/span><\/strong><\/p>\n

Reviewed by Katherine Marengo LDN, RD<\/span><\/strong><\/p>\n

The Mediterranean diet puts a higher focus on plant foods than many other diets. It is not uncommon for vegetables, whole grains, and legumes to make up all or most of a meal.<\/p>\n

People following the diet typically cook these foods using healthful fats, such as olive oil, and add plenty of flavorful spices.
Meals may include small portions of fish, meat, or eggs.
Water and sparkling water are common drink choices, as well as moderate amounts of red wine.<\/p>\n

People on a Mediterranean diet avoid the following foods:
\u2022 refined grains, such as white bread, white pasta, and pizza dough containing white flour
\u2022 refined oils, which include canola oil and soybean oil
\u2022 foods with added sugars, such as pastries, sodas, and candies
\u2022 deli meats, hot dogs, and other processed meats
\u2022 processed or packaged foods<\/p>\n[\/et_pb_text][et_pb_image src=“https:\/\/minerva-foods.com\/wp-content\/uploads\/2019\/09\/article_2.jpg“ align=“center“ _builder_version=“3.27.3″ _i=“1″ _address=“0.0.0.1″][\/et_pb_image][et_pb_text _builder_version=“3.27.3″ hover_enabled=“0″ _i=“2″ _address=“0.0.0.2″]

Day 1<\/strong><\/p>\n

One breakfast option is greek yogurt with blueberries and walnuts.
Breakfast<\/strong>
\u2022 one pan-fried egg
\u2022 whole-wheat toast
\u2022 grilled tomatoes
For additional calories, add another egg or some sliced avocado to the toast.
Lunch<\/strong>
\u2022 2 cups of mixed salad greens with cherry tomatoes and olives on top and a dressing of olive oil and vinegar
\u2022 whole-grain pita bread
\u2022 2 ounces (oz) of hummus
Dinner<\/strong>
\u2022 whole-grain pizza with tomato sauce, grilled vegetables, and low-fat cheese as toppings
For added calories, add some shredded chicken, ham, tuna, or pine nuts to the pizza.<\/p>\n

Day 2<\/strong>
Breakfast<\/strong>
\u2022 1 cup of Greek yogurt
\u2022 half a cup of fruits, such as blueberries, raspberries, or chopped nectarines
For additional calories, add 1\u20132 oz of almonds or walnuts.
Lunch<\/strong>
\u2022 whole-grain sandwich with grilled vegetables, such as eggplant, zucchini, bell pepper, and onion
To increase the calorie content, spread hummus or avocado on the bread before adding the fillings.
Dinner<\/strong>
\u2022 one portion of baked cod or salmon with garlic and black pepper to add flavor
\u2022 one roasted potato with olive oil and chives<\/p>\n

Day 3<\/strong>
Breakfast<\/strong>
\u2022 1 cup of whole-grain oats with cinnamon, dates, and honey
\u2022 top with low-sugar fruits, such as raspberries
\u2022 1 oz of shredded almonds (optional)
Lunch<\/strong>
\u2022 boiled white beans with spices, such as laurel, garlic, and cumin
\u2022 1 cup of arugula with an olive oil dressing and toppings of tomato, cucumber, and feta cheese
Dinner<\/strong>
\u2022 one-half of a cup of whole-grain pasta with tomato sauce, olive oil, and grilled vegetables
\u2022 1 tablespoon of Parmesan cheese<\/p>\n

Day 4<\/strong>
Breakfast<\/strong>
\u2022 two-egg scramble with bell peppers, onions, and tomatoes
\u2022 top with 1 oz of queso fresco or one-quarter of an avocado
Lunch<\/strong>
\u2022 roasted anchovies in olive oil on whole-grain toast with a sprinkling of lemon juice
\u2022 a warm salad comprising 2 cups of steamed kale and tomatoes
Dinner<\/strong>
\u2022 2 cups of steamed spinach with a sprinkling of lemon juice and herbs
\u2022 one boiled artichoke with olive oil, garlic powder, and salt
Add another artichoke for a hearty, filling meal.<\/p>\n

Day 5<\/strong>
Breakfast<\/strong>
\u2022 1 cup of Greek yogurt with cinnamon and honey on top
\u2022 mix in a chopped apple and shredded almonds
Lunch<\/strong>
\u2022 1 cup of quinoa with bell peppers, sun-dried tomatoes, and olives
\u2022 roasted garbanzo beans with oregano and thyme
\u2022 top with feta cheese crumbles or avocado (optional)
Dinner<\/strong>
\u2022 2 cups of steamed kale with tomato, cucumber, olives, lemon juice, and Parmesan cheese
\u2022 a portion of grilled sardines with a slice of lemon<\/p>\n

Day 6<\/strong>
Breakfast<\/strong>
\u2022 two slices of whole-grain toast with soft cheese, such as ricotta, queso fresco, or goat cheese
\u2022 add chopped blueberries or figs for sweetness
Lunch<\/strong>
\u2022 2 cups of mixed greens with tomato and cucumber
\u2022 a small portion of roasted chicken with a sprinkling of olive oil and lemon juice
Dinner<\/strong>
\u2022 oven-roasted vegetables, such as:
o artichoke
o carrot
o zucchini
o eggplant
o sweet potato
o tomato
\u2022 toss in olive oil and heavy herbs before roasting
\u2022 1 cup of whole-grain couscous<\/p>\n

Day 7<\/strong>
Breakfast<\/strong>
\u2022 whole-grain oats with cinnamon, dates, and maple syrup
\u2022 top with low-sugar fruits, such as raspberries or blackberries
Lunch<\/strong>
\u2022 stewed zucchini, yellow squash, onion, and potato in a tomato and herb sauce
Dinner<\/strong>
\u2022 2 cups of greens, such as arugula or spinach, with tomato, olives, and olive oil
\u2022 a small portion of white fish
\u2022 leftover vegetable stew from lunch<\/p>\n

Snacks<\/strong><\/p>\n

Avocado on toast is a healthful snack for people on a Mediterranean diet.
There are many snack options available as part of the Mediterranean diet.
Suitable snacks include:
\u2022 a small serving of nuts
\u2022 whole fruits, such as oranges, plums, and grapes
\u2022 dried fruits, including apricots and figs
\u2022 a small serving of yogurt
\u2022 hummus with celery, carrots, or other vegetables
\u2022 avocado on whole-grain toast<\/p>\n

Source: https:\/\/www.medicalnewstoday.com\/articles\/324221.php<\/p>\n[\/et_pb_text][et_pb_text _builder_version=“3.27.3″ _i=“3″ _address=“0.0.0.3″]

Source:<\/strong> http:\/\/online.wsj.com\/article\/SB10001424052748703883504576186970964603198.html<\/a><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"

By Jon Johnson Reviewed by Katherine Marengo LDN, RD The Mediterranean diet puts a higher focus on plant foods than many other diets. It is not uncommon for vegetables, whole grains, and legumes to make up all or most of a meal. People following the diet typically cook these foods using healthful fats, such as […]<\/p>\n","protected":false},"author":1,"featured_media":2852,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[38],"tags":[],"_links":{"self":[{"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/posts\/3511"}],"collection":[{"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/comments?post=3511"}],"version-history":[{"count":1,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/posts\/3511\/revisions"}],"predecessor-version":[{"id":3513,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/posts\/3511\/revisions\/3513"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/media\/2852"}],"wp:attachment":[{"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/media?parent=3511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/categories?post=3511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minerva-foods.com\/bg\/wp-json\/wp\/v2\/tags?post=3511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}