Try these Mediterranean diet recipes with our 7-day Mediterranean diet meal plan, a simple, heart-healthy diet designed to boost energy and support long-term wellness. 🫒
Perfect for beginners looking to eat better, feel lighter, and stay nourished every day. 🍅🥗
#mediterraneandiet #mediterraneandietrecipes #mealplanning
Comment MEAL PREP to get the full grocery list!
Explore more healthy recipes to support your wellness journey on Wellhub: https://welltech.com/category/eat-well/
0:00 Intro
0:22 DAY 1
Breakfast: Pan con Tomate
Lunch: Authentic Greek Salad
Dinner: Baked salmon with roasted zucchini, peppers, and quinoa
0:57 DAY 2
Breakfast: Greek yogurt with berries, honey, and walnuts
Lunch: Lentil soup + whole grain bread + simple side salad
Dinner: Pasta alla Puttanesca with Canned Tuna
1:44 DAY 3
Breakfast: Oatmeal with apple, cinnamon, and almonds
Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, parsley, olive oil & lemon
Dinner: Moroccan Chicken with Olives + roasted vegetables + couscous
2:26 DAY 4
Breakfast: Whole-grain toast with smashed avocado, poached egg, and tomato slices
Lunch: Mediterranean hummus wrap
Dinner: Whole grain pasta with tomato, basil, garlic, olive oil + grilled shrimp
3:00 DAY 5
Breakfast: Smoothie
Lunch: Mediterranean Rice Bowl
Dinner: Turkey (or lentil) meatballs in tomato sauce + baked eggplant + brown rice
3:34 DAY 6
Breakfast: Cottage cheese with peaches and almonds
Lunch: Tuna salad + whole grain crackers + leafy greens
Dinner: Vegetable & chickpea stew with Mediterranean spices + whole grain bread
4:12 DAY 7
Breakfast: Scrambled eggs with spinach and mushrooms + whole grain toast
Lunch: Minestrone – Italian vegetable soup with beans, tomato base, pasta or farro, olive oil.
Dinner: Baked cod with ratatouille + couscous
💚 Get More with the Yoga Go App @https://yogago.welltech.com/, Muscle Booster App @https://musclebooster.welltech.com/ and WalkFit App @https://walkfit.welltech.com/
Welltech apps are here to support your healthy nutrition, help you stay well, and feel good for life.
Welcome to Feel Good – Easy Fitness & Wellness Channel by Welltech
At Welltech, we make fitness accessible, enjoyable, and tailored to real life.
No matter your fitness level, we’re here to help you stay consistent, move with joy, and build lasting habits.
📌 Subscribe to our channel @FeelGoodWelltech
🌐 Learn more @ https://welltech.com/
Hi, I’m L, your nutrition coach. Today we’re talking about one of the healthiest diets in the world, the Mediterranean diet. If you’re a beginner or just looking for a simple, tasty, sustainable way to eat better, you’re in the right place. I’ll explain why it works, what it looks like in real life, and walk you through a 7-day meal plan you can follow or adapt. Day one. For breakfast, we have panconto tomate, which is basically whole grain toast with a tomato compost on it mixed with garlic and olive oil. For lunch, we have Greek salad. This has tomato, cucumber, feta, olives, red onion, olive oil, lemon, and oregano. And for dinner, we have baked salmon, roasted red pepper, and zucchini, and quinoa. You can also add lemon for flavor. And that’s day one. For the eighth year in a row, US News and World Report ranked it the best overall diet because it balances health, sustainability, and real life. For day two, for breakfast, we will have Greek yogurt with walnuts and berries. You can also drizzle on some honey if you want it a little bit more sweet. For lunch, we’ll have lentil soup with whole grain toast and a simple side salad. And for dinner, we have pasta ala potineesca with canned tuna, capers, olives, garlic, and olive oil. You can also add parsley for extra flavor. And that’s day two. Here’s why the Mediterranean diet keeps winning. It boosts weight loss and maintenance, especially if you’re replacing ultrarocessed foods. It reduces your risk of type 2 diabetes by regulating your blood sugar levels. It has an anti-inflammatory pattern, which may lower the risk of some cancers. and it’s associated with longevity and overall well-being. For day three, for breakfast, we have oatmeal with apples and cinnamon. You can sprinkle on some chopped almonds for extra protein. For lunch, we have a quinoa salad with chickpeas, tomatoes, cucumber, and a little olive oil and lemon. And for dinner, we have Moroccan chicken with olives, roasted vegetables, and couscous. And that’s day three. Think habits, not hard rules. Start here. Use fresh fruits and vegetables like peppers and tomatoes as your primary plant source. And if you want to add protein, you can use legumes or nuts. To add flavor, think using citrus or garlic instead of salt and use olive oil as your primary fat source, especially extra virgin if you have it on hand. For day four, for breakfast, we have whole grain toast with smashed avocado, poached egg, and tomato. I also sprinkled some chili flakes for added flavor. For lunch, we have a hummus wrap with grilled vegetables and greens. And for dinner, we have whole wheat pasta with tomato, basil, olive oil, garlic, and grilled shrimp. And that’s day four. Limit ultrarocessed foods and added sugars. If you drink alcohol, keep it moderate. And if you don’t, there’s no need to start. Lower added sugar and salt overall. For day five, for breakfast, we have a fruit smoothie, which has Greek yogurt, bananas, berries, and chia seeds. For lunch, we have a Mediterranean rice bowl. We have brown rice, olives, feta, red onion, tomatoes, cucumber, and grilled chicken, but you can swap this for chickpea if you’re plant-based. And for dinner, we have turkey meatballs, but you can also use lentil if you’re plant-based in tomato sauce, brown rice, and baked eggplant. And that’s day five. For day six, for breakfast, we have cottage cheese with chopped stone fruit. So, you can use peach, nectarine, plum, anything you like. And I like to add a drizzle of honey for sweetness and a sprinkle of chopped almonds for protein. For lunch, we have tuna salad with olive oil, lemon and capers, leafy greens, and whole wheat crackers. And for dinner, we have vegetable and chickpea stew with Mediterranean spices and whole grain bread. And that’s day six. And now day seven. For breakfast, we have whole grain toast with scrambled eggs, mushrooms, and spinach. For lunch, we have minestronei soup, which is a tomato based soup with small pasta. But you can also replace that with pharaoh, beans, vegetables, and spinach. For dinner, we have baked cod with ratatouille style vegetables and couscous. You can also squeeze lemon for added flavor. And that’s day seven. Make it work for you. If you’re plant-based or vegetarian, swap meat and poultry for chickpeas, tofu, tempeh, or lentils and beans. If you’re gluten-free, choose brown rice, quinoa, buckwheat, phyro, or certified gluten-free oats. If you need to be budget friendly, choose canned beans, frozen vegetables, or canned fish in olive oil. Batch cook your grains and roasted vegetables for mix and match bowls. Put flavor first by finishing dishes with olive oil, herbs, lemon, or a sprinkle of nuts or seeds. Subscribe to our channel for more simple, scienceback nutrition and easy meal ideas. See you in the next one.
Dining and Cooking