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This video is about the Beginner’s Guide to the Mediterranean Diet: Meal Plan & Essential Tips & Mediterranean Diet Secrets: Your Complete 7-Day Meal Plan for Success.
Get well & stay well,
Ray.
welcome back today we have a very special video for you and for our today’s topic we’re going to talk about the best meal plan that you can follow in order to have the benefits of the Mediterranean diet so it’s going to be a 7-day Mediterranean it’s meal plan that you can easily follow and start seeing the differences in your health this video is perfect for those who are starting with the Mediterranean diet and doing know exactly what to do or which foods to choose or even how to combine them so yes we’ll try to be really really detailed and precise in every single step also if you are following a low FODMAP diet you are suffering from irritable bowel syndrome symptoms then this video is for you because this 7-day meal plan is completely based on low FODMAP principles and if you want to know more about the Mediterranean diet and low FODMAP diet then you should definitely check out our videos about that you’ll find links below so you can just click on them after you finish watching this video now let’s get into the details what does day number one look like so breakfast is the most important meal of the day especially when you’re trying to lose weight or simply improve your health so for breakfast we suggest you have some gluten-free oats 30 g of low-fat cheese 10 almonds one glass of orange juice make sure everything is low FODMAP and you can find a link below about low FODMAP serving sizes so that would be a perfect breakfast for you it has all the nutrients that you need to have an amazing day and be really active and energetic then for lunch we suggest you have grilled chicken breast green beans carrots pumpkin olive oil salt and pepper that sounds delicious right so basically we suggest you eat at least two portions of vegetables and one portion of protein per day that’s the general rule that you should always try to follow and you can either choose boiled baked or grilled methods when cooking your food and finally dinner is going to be equally healthy and delicious so you’re going to have baked salmon with rosemary zucchini green beans cherry tomatoes garlic and a little bit of mint we really hope that you will enjoy these meals because they are not only healthy but also very very delicious now let’s move on to the second day day no two breakfast is going to be scrambled eggs with tomato one slice of bread gluten-free bread 10 almonds one teaspoon of honey and a cup of low-fat milk lunch is going to be vegetable soup with pasta gluten-free pasta two slices of bread and one glass of red wine dinner is baked cod with mashed potatoes kale and one glass of red wine again you should try to avoid any high FODMAP ingredients and stick to the low FODMAP principle if you want to know more about that then you can watch our other videos day number three breakfast is going to be yogurt with honey and nuts lunch is going to be rice with vegetables and chicken breast and dinner is shrimp with brown rice and steamed broccoli sounds great now let’s move on to day nour on the fourth day your breakfast is going to consist of some gluten-free toast with tomato one tablespoon of low-fat ranch lettuce one egg one slice of cheese and one glass of orange juice lunch is going to be turkey chili with beans finally dinner is going to be baked chicken thighs with sweet potato fries and green beans on the fifth day breakfast is stock standard so it’s up to you to choose whatever you want from the previous days lunch is going to be lentil soup with chopped vegetables and one slice of bread and dinner is baked fish with oven chips and salad let’s come to the sixth day on the sixth day you’re going to have the same breakfast as day one lunch is going to be Greek salad with fetaed cheese cucumbers tomatoes olives and a glass of red wine and dinner is going to be lamb chops with rosemary and thyme green beans carrots and zucchini finally seventh day you’re going to repeat the breakfast from day six lunch is going to be vegetable and cheese kiche with salad and one glass of white wine and finally dinner is baked pork with apples onions cinnamon and cloves you can get my ebook in the description box below we really hope that you enjoyed this 7-day Mediterranean meal plan if you want us to make another one please write it down below we’d love to hear from you also if you have any suggestions about what else we could improve please leave a comment below because we really appreciate your feedback it helps us grow and improve our content so thank you so much for watching and until next time stay healthy hi guys hope you’re enjoying this channel so far and I hope you found this video useful if you did please hit the like button because your support helps us grow and improve our videos and don’t forget to subscribe so you won’t miss any of our future videos we have a lot of interesting stuff coming up and you do unwant to miss any of that right