A 5-Meal 3-Day Med Diet Meal Plan
Here's a 5 meal, 3 day menu for the Green Med diet:
Day 1
Meal 1 - Breakfast:
Green smoothie with spinach, kale, banana, almond milk, and a scoop of plant-based protein powder
Whole grain toast with avocado and sliced tomatoes
Meal 2 - Snack:
Carrot sticks and cucumber slices with hummus
Meal 3 - Lunch:
Mixed green salad with cherry tomatoes, cucumber, and red onion, dressed with a homemade vinaigrette
Grilled chicken breast with lemon and herbs
Meal 4 - Snack:
Apple slices with almond butter and a sprinkle of cinnamon
Meal 5 - Dinner:
Roasted vegetable and chickpea bowl with quinoa, dressed with a lemon-herb vinaigrette
Day 2
Meal 1 - Breakfast:
Greek yogurt with fresh berries, almonds, and a drizzle of honey
Whole grain toast with almond butter and sliced banana
Meal 2 - Snack:
Mixed nuts and dried fruit
Meal 3 - Lunch:
Lentil soup with lots of leafy greens
Mixed green salad with cucumber, tomato, and red onion, dressed with a homemade vinaigrette
Meal 4 - Snack:
Celery sticks and cherry tomatoes with hummus
Meal 5 - Dinner:
Grilled salmon with lemon and herbs
Roasted asparagus and sweet potatoes
Day 3
Meal 1 - Breakfast:
Oatmeal with sliced banana, cinnamon, and almond butter
Fresh orange slices
Meal 2 - Snack:
Apple slices with almond butter
Meal 3 - Lunch:
Chickpea and vegetable stir-fry with brown rice
Mixed green salad with cherry tomatoes, cucumber, and red onion, dressed with balsamic vinaigrette
Meal 4 - Snack:
Carrot sticks and bell pepper slices with hummus
Meal 5 - Dinner:
Grilled portobello mushrooms with a side of roasted broccoli and cauliflower
Whole grain couscous with spinach, red onion, and lemon zest
Enjoy!