QUICK MENU
0:00 Hook – why Mediterranean works
0:04 Breakfast – Greek Yogurt Parfait (350 kcal)
0:16 Lunch – Mediterranean Chickpea Salad (450 kcal)
0:33 Dinner – Lemon‑Herb Chicken + Quinoa & Veggies (620 kcal)
0:51 Snack – Apple + Almonds (120 kcal)
1:00 Total & Outro – 1,540 kcal
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🥣 BREAKFAST: GREEK YOGURT PARFAIT
• ¾ cup plain Greek yogurt
• ½ cup mixed berries
• 1 Tbsp honey
• 2 Tbsp granola
Mix & enjoy!
🥗 LUNCH: CHICKPEA SALAD
• 1 c chickpeas (rinsed)
• ½ cucumber + ½ bell pepper, diced
• ¼ c red onion, chopped
• 1 Tbsp olive oil + 1 Tbsp lemon juice
• ¼ c feta, 1 Tbsp parsley
Toss, season, DONE.
🍋 DINNER: LEMON‑HERB CHICKEN
• 4 oz chicken breast, marinated in 1 Tbsp olive oil, juice+zest ½ lemon, 1 tsp oregano
• ½ c cooked quinoa
• 1 c roasted zucchini, tomato & onion
Grill chicken 5–6 min/side, plate with quinoa & veggies.
🥜 SNACK
1 small apple + 10 almonds.
🌟 WHY THIS WORKS
The Mediterranean diet is ranked #1 for heart health & longevity. High‑fiber veg, lean protein & healthy fats keep you full longer and stabilize blood sugar for steady energy.
📈 MACROS (approx)
Protein 95 g • Carbs 160 g • Fat 55 g • Fiber 30 g
💡 TIPS
• Meal‑prep veggies ahead to save time.
• Swap honey for monk‑fruit to cut 60 kcal.
• Vegan? Use coconut yogurt + tofu instead of chicken.
Gear: iPhone 15 Pro, Tripod, Mic, CapCut.
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──────── DISCLAIMERS ────────
Consult a professional before changes; adjust portions to your needs.
════════ FULL GROCERY LIST ════════
Produce 🥒🍅: 1 pint mixed berries, 1 cucumber, 1 bell pepper, 1 red onion, 1 lemon, 1 zucchini, 2 roma tomatoes, 1 small apple, fresh parsley.
Protein 🐔: 1 boneless skinless chicken breast, Greek yogurt 400 g, feta 100 g.
Pantry 🏺: Chickpeas 398 mL can, granola, extra‑virgin olive oil, quinoa, honey, almonds, dried oregano, salt, pepper.
Save this list, head to the store, and you’ll be set for under CA$15!
════════ SUBSTITUTIONS & ALLERGEN NOTES ════════
• Dairy‑free ➜ coconut yogurt & dairy‑free feta.
• Gluten‑free ➜ GF granola; quinoa already GF.
• Nut‑free ➜ swap almonds for pumpkin seeds.
════════ MEAL PREP GAME‑PLAN ════════
1️⃣ Roast the veggies (20 min @ 400 °F).
2️⃣ Cook 1 c dry quinoa for the week (~3 c cooked).
3️⃣ Marinate chicken overnight.
4️⃣ Portion snacks.
Total active time: 35 min!
════════ SCIENCE CORNER 🔬 ════════
Meta‑analyses (JAMA 2023, BMJ 2024) show Mediterranean eating patterns cut all‑cause mortality up to 23 %. Rich in MUFAs, polyphenols & omega‑3s, this style fights inflammation and supports gut diversity.
════════ FAQ ════════
Q: Can I eat less than 1,500 kcal?
A: Most adults shouldn’t dip below 1,200 kcal without supervision.
Q: Steps per day?
A: Aim 7–10 k for optimal fat loss & mood.
════════ NEXT EPISODES ════════
► Day 2: Avocado Toast, Tuna‑Stuffed Tomatoes, Shrimp & Couscous
► Day 3: Oatmeal, Hummus Wrap, Salmon & Tabbouleh
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════════ FREE DOWNLOAD ════════
📥 Printable PDF of all 7 recipes + macro calculator ➜ https://bit.ly/med‑7day‑pdf
════════ CREDITS & MUSIC ════════
Music: “Santorini Sunrise” – AudioLibrary.
════════ CONNECT ════════
Instagram ▸ @CeydaEats
TikTok ▸ @CeydaKitchen
Business inquiries ▸ business@ceydaeats.com
💥 Ready to lose weight WITHOUT starving? Welcome to DAY 1 of the ultimate 7-Day MEDITERRANEAN MEAL PLAN! This full day of eating is low-calorie, high-satisfaction, and packed with flavor — perfect for weight loss, energy, and glowing skin.
👇 SCROLL for recipes, grocery list, calories, macros, and pro tips!
🥗 TOTAL: 1,540 CALORIES (Balanced for weight loss!)
✅ Includes Breakfast, Lunch, Dinner, and a Snack
✅ Real, whole foods — no pills, powders, or fads
✅ Dietitian-approved and designed for real life
📅 This is Day 1 of a full 7-day series! Subscribe to follow each new day.
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⏱️ VIDEO MENU
0:00 Why the Mediterranean Diet Works
0:04 Breakfast – Greek Yogurt Parfait
0:16 Lunch – Chickpea Feta Salad
0:33 Dinner – Lemon Herb Chicken + Quinoa
0:51 Snack – Apple + Almonds
1:00 Wrap Up & What’s Next
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⚠️ DISCLAIMER
Not medical advice. Always consult your healthcare provider before changing your diet. This video is for educational & entertainment purposes.
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