The Mediterranean Diet Meal Plan for Beginners: Simple and Easy Recipes

The Mediterranean diet meal plan is a way of eating that is inspired by the traditional dietary habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This style of eating is characterized by an emphasis on whole, unprocessed foods and a moderate intake of healthy fats, such as olive oil.

A typical Mediterranean diet meal plan for beginners might include:

• Breakfast: Greek yogurt with berries and a drizzle of honey
• Lunch: Mediterranean quinoa salad (quinoa, cherry tomatoes, cucumber, red onion, parsley, lemon juice, olive oil)
• Snack: hummus with veggies or whole grain crackers
• Dinner: grilled fish with a side of roasted vegetables (zucchini, eggplant, bell peppers)

Here are a few simple and easy Mediterranean diet recipes to get you started:

1. Mediterranean Quinoa Salad

• 1 cup quinoa, cooked
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red onion, diced
• 1/4 cup parsley, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste Mix all ingredients together and enjoy cold.

2. Grilled Fish

• 4 (6 oz) fish fillets (such as salmon or cod)
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste Mix garlic, olive oil, lemon juice, salt and pepper in a small bowl. Rub the mixture over the fish fillets. Grill the fish for about 4 minutes per side or until cooked through.

3. Roasted Vegetables

• 1 large eggplant, cut into 1-inch cubes
• 2 medium zucchinis, cut into 1-inch cubes
• 2 bell peppers, cut into 1-inch pieces
• 2 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste Preheat oven to 425 degrees F. Toss vegetables with olive oil, garlic, salt, and pepper. Spread vegetables in a single layer on a baking sheet. Roast vegetables for 20-25 minutes or until tender, flipping once halfway through.

The Mediterranean diet is not only delicious, but it’s also been linked to numerous health benefits, such as a reduced risk of heart disease, cancer, and diabetes. By incorporating more whole, unprocessed foods, and healthy fats into your diet, you’ll be well on your way to a healthier, happier you.