#7 DAY PRINTABLE MEAL PLANNER PDF#
#7 DAY PRINTABLE MEAL PLANNER PLUS#

Grill until lightly browned, turn them over, brush again with oil, then grill until tender. Arrange the vegetables over a grill pan &brush lightly with oil. 2 zucchini (courgettes), sliced lengthways.1 eggplant (aubergine), sliced lengthways.Crumble over the remaining feta cheese, then serve.ĭinner: Grilled Vegetables with Bean Mash Stir in the artichoke oil mixture and tip into a serving bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Chop the artichokes and tip into a bowl.Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Drain the jar of artichokes, reserving 1-2 tbsp of oil.2 spring onions, thinly sliced on the diagonal.7 oz can (200g) cannellini beans, drained and rinsed.

#7 DAY PRINTABLE MEAL PLANNER PDF#

View 7 Day Mediterranean Diet Plan PDF Day 4: Thursday Breakfast: Breakfast Blues Porridge Lunch: Mixed Bean Salad Stir through the remaining olive oil, lemon juice and zest, and season well. Next, tip the tomatoes, olives, onion, feta and mint into a bowl.Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic.Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.½ red chilli, deseeded and finely chopped.Toss through the salad, and season.ĭinner: Med Chicken, Quinoa and Greek Salad Whisk together the orange juice, zest and oil. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado.2 carrots, halved lengthways and sliced with a peeler.Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Remove the tomatoes from the pan and place on the plates.While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil. Heat 1 tbsp oil in a pan and add the tomatoes.View 7 Day Mediterranean Diet Plan PDF Day 3: Wednesday Breakfast: Basil & Spinach Scramble Scatter feta and bake for 15 more minutes until cheese is golden. Spoon layer of lentils into baking dish, then eggplant slices and repeat.Simmer for 10-15 minutes until the sauce thickens.

#7 DAY PRINTABLE MEAL PLANNER PLUS#

Add squash & tomatoes, plus ½ can of water. Add onions and garlic and cook until soft. Cook lentils following pack instructions. Lay on baking sheets, season and bake for 15-20 minutes, turning once.

1 eggplant / aubergine, sliced lengthways.

Scatter the parsley, squeeze the lime juice and add the harissa. Spoon some tahini sauce on the flatbread along with the falafel and tahini.

Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through.

To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.

Pour over the dressing, add the feta, then serve. Put the tomatoes and watermelon into a bowl.For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.1 ⅔ cups (250g) watermelon, cut into chunks.

View 7 Day Mediterranean Diet Plan PDF Day 2: Tuesday Breakfast: Tomato and Watermelon Salad Cover the pan again and leave to rest out of the oven for 3 minutes before serving. Add the Greek yogurt and spinach and season.Cover with foil and bake in the oven for 18 minutes until the rice is tender. Add the stock and milk, bring to a boil and simmer for 5 minutes.Add the rice and stir for 2 extra minutes. Cook the leek for 4-5 minutes, until just tender. Heat the oil in an oven-proof dish over a medium heat. ⅓ cup (150g) risotto rice, such as arborio or carnaroli.Place all of the ingredients in a large bowl and lightly season.1 cucumber, peeled, deseeded and roughly chopped.Place the mixture into two bowls and add any remaining berries and almonds.Once the oats have softened, add some of the blueberries.

Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute.

View 7 Day Mediterranean Diet Plan PDF Monday For Breakfast: Breakfast Blues Porridge Snacks are recommended between meal times. Mediterranean Chicken, Quinoa & Greek Salad In the meal plan are recipes for breakfast, lunch and dinner. 3 Start Your 28 Day Mediterranean Diet Plan Taste the Mediterranean with this Meal Plan What to Expect From the 7 Days

7 day printable meal planner