7 Day Sample Plan Of Vegetarian Mediterranean Diet

Source

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:

Source

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:

Source

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:

Source

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:

Source

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:

Source

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:

Source

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:

Source

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.

Recommended Articles:-

• How To Reduce Waist Fat? Effective Tips To Reduce Waist Fat
• Food List For Creatinine Patient To Control Creatinine
• Indian Diet For Weight Loss In 7 Days | Diet Chart & Tips
• Vitamin A Fruits And Vegetables To Add In Your Diet Chart
• Rich With Vitamin C Fruits And Vegetables Chart
• Low Fat Diet Plan Along With A Sample Diet Meal Plan