Medicarenian Diet is at the top of the year’s diet trend. Following it will not only reduce the weight, but it is also very good for liver and heart health. But do you know what is a Mediterranean diet and how to follow it. Here I am giving a sample diet plan of the vegetarian Mediterranean diet. See the sample below…
What Is Mediterranean Diet?
Mediterranean Diet is a diet which is consist of food which is full of fruits, vegetables, fish and raw foods, eating it reduces the risk of heart disease and heart attack. New research has shown that compared to cardiovascular diseases, stroke, and cardiovascular diseases, the risk of untimely death, compared to those who did not eat Mediterranean food, every hundred people were seen.
Some foods, such as fruit and vegetables, defy the risk of heart disease and heart attack. Those who take these things in food, they reduce the risk of heart disease compared to others. Although reducing Western food, which includes sophisticated grains, sweets, sweetened drinks, and fried foods, there is no increase in cardiovascular disease.
Vegetarian Mediterranean Diet Plan:
Here I am giving a sample diet plan of the vegetarian Mediterranean Diet. You can follow this diet plan or also can customize it by adding different food item. So, see the diet plan below…
Day 1:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of warm water with Lemon
Breakfast (9:00 a.m. – 10:00 a.m.):
Fruity Museli
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Veggie Wraps
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
Chopped Mediterranean Salad
Dinner (8:00 p.m. – 9:00 p.m.):
Quinoa and Stir Fried Vegetables
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
Yogurt with berries
Day 2:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of warm water with Honey
Breakfast (9:00 a.m. – 10:00 a.m.):
Tomato and Watermelon Salad
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Cannellini Bean Salad
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
A cup of Whole Grain Pasta With Veggies
Dinner (8:00 p.m. – 9:00 p.m.):
Spicy Tomato Baked Eggs
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
A handful of sunflower seeds
Day 3:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of water with Apple Cider Vinegar
Breakfast (9:00 a.m. – 10:00 a.m.):
Oatmeal with fruits
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Tangy Couscous Salad
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
Chopped Mediterranean Salad
Dinner (8:00 p.m. – 9:00 p.m.):
Grilled Veg Bean Mash
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
5 Dried apricots
Day 4:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of warm water with Lemon
Breakfast (9:00 a.m. – 10:00 a.m.):
Museli with nuts
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Mixed Bean Salad
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
Lemon Cucumber Salad
Dinner (8:00 p.m. – 9:00 p.m.):
Greek Salad
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
5 Dates
Day 5:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of warm water with Honey
Breakfast (9:00 a.m. – 10:00 a.m.):
Oatmeal with nuts
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Carrot, Orange and Avocado Salad
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
Chia seed pudding
Dinner (8:00 p.m. – 9:00 p.m.):
Spicy Mediterranean Beet Salad
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
10 Cashew
Day 6:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of warm water with Apple Cider Vinegar
Breakfast (9:00 a.m. – 10:00 a.m.):
Basil and Spinach Scramble
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Moroccan Chickpea Soup
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
Tofu salad
Dinner (8:00 p.m. – 9:00 p.m.):
Grilled Aubergine and Tabbouleh
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
A handful of raisins
Day 7:
Early Morning (7:00 a.m. – 8:00 a.m.):
A glass of warm water with Lemon
Breakfast (9:00 a.m. – 10:00 a.m.):
Fruity Bircher Museli
Mid-morning (11 a.m. – 12 p.m.):
1 seasonal fruit
Lunch (1:00 p.m. – 2:00 p.m.):
Turkish Bulgur Wheat
After Lunch (3:00 p.m. – 4:00 p.m.):
1 seasonal fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
Carrot salad
Dinner (8:00 p.m. – 9:00 p.m.):
Aubergine Lentil Bake
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
10 Almond
This is the Vegetarian Mediterranean diet plan. Follow this diet plan and lose weight fast.
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