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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👍 LIKE if you found this helpful & COMMENT “TEAM MED” so I know you’re one of us!
──────── 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
Turn on notifications so you don’t miss them!
════════ 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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🔖 TAGS (SEO)
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Do you want easy, delicious Mediterranean meals under 1,600 calories a day? Let’s meal prep day one. Here is your full 7-day Mediterranean meal plan, including ingredient lists and calorie count for each meal. For breakfast, it is Greek yogurt parfait. You start with a creamy Greek yogurt parfait topped with berries, honey, and crunchy granola totaling in 350 calories. For this recipe, you will need 3/4 cup plain Greek yogurt, 180 gram, 1/2 cup mixed berries, 75g, 1 tspoon honey, 20g, 2 tbsp granola, 15g. For lunch, it is Mediterranean chickpea salad, 450 calories. For this recipe, you will need 1 cup canned chickpeas, rinsed and drained, about 165 g. And finally, snack with crisp apple and almonds approximately 100 g. 1/2 medium bell pepper chopped approximately 75 g4 cup red onion finely chopped approximately 40 g 1 tbsp olive oil 15 ml 1 tspoon fresh lemon juice 15 ml 14 cup crumbled feta cheese approximately 35 g. For dinner, it is lemon herb grilled chicken with fluffy quinoa and roasted veggies, 620 calories. For this recipe, you need 4 ounces, 113 grams, boneless, skinless chicken breast, 1 tsp olive oil, 15 ml for marinade and cooking. Juice and zest of 1/2 lemon. Approximately 15 milliliters juice plus zest. 1/2 cup cooked quinoa about 90 grams cooked. One cup mixed roasted vegetables, zucchini, tomato, onion, approximately 150 grams total. One teaspoon dried oregano or mixed herbs, salt and pepper to taste. And last, let’s snack smart with a crisp apple, about 150 gram, and 10 almonds, about 14 g to 120 calories. And day two is packed with flavor and 1560 calories in total. So don’t forget to subscribe.