Easy 7-Day Mediterranean Diet Meal Plan for Beginners — Beyond the Brambleberry (2024)

This easy 7-day Mediterranean diet meal plan is perfect for beginners who want to enjoy healthy and delicious meals without worrying about meal planning. Packed with nutrient-rich ingredients like fresh fruits, vegetables, whole grains, and heart-healthy fats, this meal plan will introduce you to the flavors of the Mediterranean region and help you achieve your health goals.

Also included in this article is the option to download a PDF copy of this meal plan. The benefits of getting the PDF version of this meal plan include being able to save the recipes for reference throughout the week and having a handy 7-day Mediterranean meal plan that you can print or save to your computer.

Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List

In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.

However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.

I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!

After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.

Eating a Mediterranean diet restored my physical and mental health.

My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.

Get the ebook here, or get the hard copy on Amazon!

An Easy 7-Day Mediterranean Diet Meal Plan for Beginners

The following meal plan has been designed to provide you with recipes for breakfast, lunch, and dinner. I have also included a section for healthy snacks if needed between meals.

If you are interested in downloading the PDF copy of this meal plan, click here.

✨ Ad-Free Pledge: Thank you for your ongoing support and commitment to Beyond the Brambleberry. As a platform dedicated to providing quality content without ads, we rely on the generosity of readers like you to sustain our efforts. If you find value in the content we create and would like to contribute, we kindly ask for your support through the purchase of our meal plans such as this.

Your support will directly contribute to the maintenance and improvement of our website, allowing us to continue delivering high-quality content that is free from advertisem*nts. Every contribution, no matter the amount, makes a significant difference in helping us fulfill our mission.

— Day 1: Monday

Breakfast: Strawberry Ricotta Toast

Serves: 4

Ingredients:

• 8 slices of whole wheat bread (½ inch thick)

• 1 cup of ricotta cheese

• 2 cups medium-sized strawberries, sliced

• 1 Tablespoon honey

• ¼ cup almonds, sliced

• Freshly ground black pepper to taste

Directions:

• Toast each piece of bread for about 2 minutes per side, or until golden brown.

• Spread 2 Tablespoons of ricotta cheese on each slice of toast.

• Divide the sliced strawberries evenly among the toast.

• Drizzle ½ Tablespoon of honey over each toast.

• Season with freshly ground black pepper to taste.

• Serve immediately and enjoy!

Nutrition per serving:

• Calories: 373.3 kcal

• Fat: 11.7 g

• Carbs: 52.6 g

• Protein: 17.1 g

Lunch: Tuscan Tuna Salad

Serves: 4

Ingredients:

• 2 cans (5 oz) canned tuna in water, drained

• 1 large cucumber, diced (about ¾ cup)

• 1 (15 oz) can cannellini beans, rinsed and drained

• 1 cup cherry tomatoes, halved

• ¼ cup fresh basil leaves, chopped

• 2 Tablespoons red wine vinegar

• 1 Tablespoon olive oil

• 1 garlic clove, minced

• Salt and pepper to taste

Directions:

• Combine the tuna, beans, tomatoes, basil, vinegar, olive oil, salt, and pepper in a large mixing bowl. Mix everything together.

• Divide the salad between four bowls or containers.

• Refrigerate until ready to serve or serve immediately. Enjoy!

Nutrition per serving:

• Calories: 409.5 kcal

• Fat: 14.1 g

• Carbs: 34.9 g

• Protein: 37.7 g

Dinner: Lemony Shrimp Orzo

Serves: 4

Ingredients:

• 1 lb orzo pasta

• 2 Tablespoons olive oil

• ½ lb (8 oz) shrimp, fully cooked, peeled, and deveined

• 3 Tablespoons lemon juice

• 3 cloves garlic, minced

• ¼ cup parsley, chopped

• 1 teaspoon oregano

• ¼ cup pitted olives, chopped

• 1 medium red bell peppers, diced (about ¾ cup)

• 1 medium cucumber, diced (about ¾ cup)

• ½ cup baby spinach

• 1 cup of canned chickpeas, drained and rinsed

• Salt and pepper to taste

Directions:

• Cook the orzo according to the package directions, then drain and set aside.

• Add the olive oil to a large skillet, and add the shrimp. Cook on medium-low for 4-6 minutes. (If using raw shrimp, cook until the shrimp turn pink).

• In a large bowl, add the cooked orzo, shrimp, lemon juice, garlic, parsley, oregano, olives, bell pepper, cucumber, baby spinach, and canned chickpeas.

• Season with salt & pepper, and enjoy.

Nutrition per serving:

• Calories: 590 kcal

• Fat: 12 g

• Carbs: 71 g

• Protein: 32 g

— Day 2: Tuesday

Breakfast: Greek Yogurt Breakfast Bowl

Serves: 4

Ingredients:

• 3 cups plain, whole Greek yogurt

• 1 cup granola

• 2 cups of mixed berries (strawberries, blueberries, etc.)

• 4 teaspoon honey

• 1 teaspoon cinnamon

Directions:

• In a large mixing bowl, combine the Greek yogurt and granola.

• Divide the yogurt and granola mixture into 4 separate bowls (about 1 cup mixture per bowl).

• Top with ½ cup of mixed berries in each bowl.

• Drizzle each bowl with 1 teaspoon of honey, and sprinkle cinnamon on top.

• Repeat with the remaining 3 bowls and serve.

Nutrition per serving:

• Calories: 326 kcal

• Fat: 11 g

• Carbs: 41 g

• Protein: 19 g

Lunch: Simple Pita Pizza

Serves: 4

Ingredients:

• 4 whole wheat pita breads

• 1 cup pizza sauce

• 1 cup mozzarella cheese, shredded

• ½ cup sliced black olives

• 1 jalapeño, sliced

• 2 Tablespoons fresh basil, chopped

• Salt and pepper to taste

Directions:

• Preheat the oven to 400°F (200°C).

• On each pita bread, spread ¼ cup pizza sauce.

• Top with ¼ cup mozzarella cheese, then add the black olives and jalapeño on top.

• Place the pitas on a baking sheet and bake for 10-12 minutes, or until the cheese is melted and the pitas are gently browned.

• Remove from the oven and sprinkle with chopped fresh basil.

• Cut into slices and serve.

Nutrition per serving:

• Calories: 370 kcal

• Fat: 14 g

• Carbs: 53 g

• Protein: 16 g

Dinner: Mediterranean Baked Cod

Serves: 4

Ingredients:

• 4 cod fillets (4 oz. per fillet)

• 2 Tablespoons olive oil

• 3 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

• 1 cup whole cherry tomatoes

• 2 Tablespoons fresh parsley, chopped

• Lemon wedges, for serving

Directions:

• Preheat the oven to 400°F (200°C).

• Drizzle the cod fillets with 2 Tablespoons of olive oil, and rub with garlic, oregano, parsley, and thyme.

• Place the fish in a baking dish, then surround them with cherry tomatoes.

• Bake for 15-20 minutes, until the fish flakes easily with a fork.

• Serve the cod topped with the cherry tomatoes and lemon slices.

Nutrition per serving:

• Calories: 230 kcal

  Fat: 8 g

  Carbs: 5 g

  Protein: 36 g

— Day 3: Wednesday

Breakfast: Veggie Frittata

Serves: 4

Ingredients:

• 1 Tablespoon olive oil

• 8 eggs

• ¼ cup milk

• ½ teaspoon dried oregano

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 cup cherry tomatoes, halved

• 1 cup zucchini, diced

• 1 cup red bell pepper, diced

• ½ cup small onion, diced

• ½ cup baby spinach

• 4 oz feta cheese, crumbled

Directions:

• Preheat the oven to 375°F (191°C).

• Grease a 9-inch baking dish with olive oil.

• Whisk together the eggs, milk, oregano, salt, and pepper in a medium-sized mixing bowl.

• In a skillet over medium heat, heat the olive oil.

• Combine the cherry tomatoes, zucchini, bell pepper, and onion. Cook for 3-4 minutes.

• Add the spinach, then cook for 1 minute, or until the spinach is wilted.

• Pour the egg mixture into the baking dish, then top with the vegetable mixture.

• Bake for 18-20 minutes, or until the eggs are firm.

• Remove from the oven and allow the dish to cool for 5 minutes before serving.

Nutrition per serving:

• Calories: 386.5 kcal

• Fat: 28.1 g

• Carbs: 11.9 g

• Protein: 23.6 g

Lunch: Pesto Pasta Salad

Serves: 4

Ingredients:

• 12 oz Farfalle pasta, uncooked

• 1 cup fresh parmesan cheese

• 1 cup peas (fresh or frozen is best)

• ¼ cup basil pesto

• 2 Tablespoons olive oil

• 1 garlic clove, minced

• Salt and pepper to taste

Directions:

• Cook the farfalle pasta according to package instructions. Rinse with cold water after draining.

• In a large mixing bowl, combine the cooked pasta, parmesan cheese, and peas.

• In a small mixing bowl, combine the pesto, olive oil, garlic, salt, and pepper.

• Toss the pasta and vegetables in the pesto dressing to coat.

• Allow the flavors to combine for at least 30 minutes before serving.

• If needed, season with additional salt and pepper. Enjoy!

Nutrition per serving:

• Calories: 610 kcal

• Fat: 24 g

• Carbs: 71 g

• Protein: 25 g

Dinner: Grilled Steak & Vegetable Kabobs

Serves: 4

Ingredients:

• 1 lb. sirloin or ribeye steak, cut into 1 inch cubes

• 2 Tablespoons olive oil

• 3 cloves garlic, minced

• 1 Tablespoon dried oregano

• 1 red bell pepper, cut into large chunks (about ¾ cup)

• 1 yellow bell pepper, cut into large chunks (about ¾ cup)

• 1 red onion, cut into large wedges (about ¾ cup)

• 1 cup of whole cherry tomatoes

• Salt and pepper to taste

• Tzatziki sauce (optional)

Directions:

• Mix the steak cubes with oil, garlic, and oregano, and allow it to marinate for 30 minutes.

• Thread the steak, bell peppers, onions, and tomatoes onto skewers.

• Grill for 10-12 mins until the veggies are tender and the steak is cooked.

• Serve the grilled kebabs with Tzatziki sauce (optional) and enjoy!

Nutrition per serving:

• Calories: 430 kcal

• Fat: 24 g

• Carbs: 16 g

• Protein: 40 g

— Day 4: Thursday

Breakfast: Mediterranean Quinoa & Egg Breakfast Bowls

Serves: 4

Ingredients:

• 1 cup quinoa (dry)

• 6 pieces nitrate-free bacon, cooked in the oven or skillet

• ½ cup guacamole or avocado

• ½ cup cherry tomatoes, halved

• ½ cup feta cheese

• 4 dippy eggs

• salt & pepper to taste

Directions:

• Cook the quinoa: In a saucepan, bring 2 cups of water to a boil. Once boiling, add the quinoa and allow it to return to a boil. Cover with a lid, and turn the heat down to bring the water to a simmer. Allow the quinoa to cook for 10-15 minutes, until the quinoa has absorbed all of the water. Keep the lid on the entire time. Once cooked, remove the lid and fluff the quinoa with a fork.

• Prepare your bowls: In a bowl or meal prep container, add ½ cup quinoa, bacon, guacamole, halved cherry tomatoes, and feta cheese.

• Cook the eggs however you prefer, then add them to the breakfast bowl.

• Season with salt and pepper and enjoy!

Nutrition per serving:

• Calories: 439 kcal

• Fat: 19 g

• Carbs: 30 g

• Protein: 19 g

Lunch: Greek Lamb Burger

Serves: 4

Ingredients:

• 1 lb. ground lamb

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• ¼ teaspoon black pepper

• 1 teaspoon salt

• 2 oz feta cheese, crumbled

• 1 Tablespoon olive oil

• 4 sesame seed burger buns

• 1 cup of cucumber, sliced

• 2 large tomatoes, sliced

• 4 large lettuce leaves

• 4 Tablespoons Tzatziki sauce

Directions:

• In a bowl, mix the ground lamb, onion, garlic, oregano, pepper, salt, and feta. Form into 4 patties.

• In a pan, heat 1 Tablespoon of oil over medium-high heat. Cook the burgers for 3-4 minutes per side until cooked through.

• Spread the tzatziki sauce on the bottom buns. Layer burgers, cucumber, tomato, onion, and lettuce on top.

• Add the top bun with sesame seeds.

• Serve immediately while hot.

Nutrition per serving:

• Calories: 550 kcal

• Fat: 35 g

• Carbs: 30 g

• Protein: 25 g

Dinner: One-Pan Ratatouille Pasta

Serves: 4

Ingredients:

• 8 oz. of pasta (penne or rotini)

• 1 Tablespoon olive oil

• 1 zucchini, diced (about 1 cup)

• 1 yellow squash, diced (about 1 cup)

• 1 eggplant, diced (about 1 cup)

• 2 cloves garlic, minced

• 1 (28 oz) can crushed tomatoes

• ¼ cup basil leaves, chopped

• 1 teaspoon dried oregano

• ¼ cup fresh parmesan cheese

Directions:

• Cook the pasta according to package instructions, then strain and set aside.

• In a large skillet over medium heat, add the olive oil, zucchini, yellow squash, eggplant, and minced garlic. Cook for 5-10 minutes, until the vegetables start to soften.

• Add the crushed tomatoes, and cook an additional 10 minutes.

• Remove the skillet from the burner and add the cooked pasta to the skillet. Then, add the fresh basil leaves, dried oregano, and parmesan cheese.

• Serve and enjoy!

Nutrition per serving:

• Calories: 331.3 kcal

• Fat: 6.7 g

• Carbs: 58.1 g

• Protein: 11.4 g

— Day 5: Friday

Breakfast: Roasted Sweet Potato & Red Onion Breakfast Skillet

Serves: 4

Ingredients:

• 3 Tablespoons ghee

• 2 large sweet potatoes, washed and cubed (about 4 cups worth)

• 1 red onion, diced

• 2 cloves of garlic

• 4 cups spinach

• 8 eggs

• 2 teaspoons dried rosemary

• salt & pepper to taste

Directions:

• In a skillet, add the ghee, diced sweet potatoes, red onion and garlic cloves. Cook on medium heat until the vegetables are soft.

• Add the spinach and mix thoroughly, allowing the spinach to become soft.

• Crack the eggs and add to the top of the vegetables.

• If you want your yolk to cook through, cover the skillet with a lid and allow to cook for about 5 minutes.

• If you want your yolks to be "runny," do not cover with a lid.

• Season with rosemary, salt and pepper, and serve immediately.

Nutrition per serving:

• Calories: 425 kcal

• Fat: 21 g

• Carbs: 45 g

• Protein: 16 g

Lunch: Avocado & Salmon Salad

Serves: 4

Ingredients:

• 1 cup baby spinach

• 1 cup of cherry tomatoes, halved

• 1 small onion, thinly sliced

• 1 avocado, diced

• ¼ cup fresh parsley, chopped

• 3 Tablespoons olive oil

• 2 Tablespoons lemon juice

• 1 teaspoon dried oregano

• ½ teaspoon garlic powder

• Salt and pepper

• 4.2 oz sliced smoked salmon

Directions:

• In a large bowl, combine the baby spinach, tomatoes, onion, and avocado.

• In a smaller mixing bowl, add the fresh parsley, olive oil, lemon juice, oregano, and garlic powder. Whisk together until evenly combined, then add the dressing to the salad. Gently toss the salad to evenly coat with the dressing.

• Add the smoked salmon to the salad, then gently toss the salad again.

• Serve immediately or refrigerate until ready to eat.

Nutrition per serving:

• Calories: 450 kcal

• Fat: 31 g

• Carbs: 16 g

• Protein: 29 g

Dinner: Roasted Beet & Butternut Squash Salad

Serves: 4

Ingredients:

For the Salad:

• 2 medium-sized beets, peeled and cubed

• 1 small butternut squash, peeled, seeded, and cubed

• 2 Tablespoons olive oil

• Salt and pepper, to taste

• 4 cups mixed salad greens

• ½ cup crumbled goat cheese

• Handful of fresh basil leaves

For the Dressing:

• 3 Tablespoons extra virgin olive oil

• 1 Tablespoon balsamic vinegar

• 1 teaspoon honey

• Salt and pepper, to taste

Directions:

• Preheat the oven to 400°F (200°C).

• Place the cubed beets and butternut squash on a baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly.

• Roast the vegetables in the preheated oven for about 30 minutes or until they are tender and slightly caramelized. Remove from the oven and let them cool slightly.

• In a small bowl, whisk together the dressing ingredients - extra virgin olive oil, balsamic vinegar, honey, salt, and pepper.

• In a large salad bowl, combine the roasted beets, butternut squash, mixed salad greens, crumbled goat cheese, and fresh basil leaves.

• Drizzle the dressing over the salad and gently toss until all the ingredients are well coated.

• Serve immediately as a light lunch or side dish.

Nutrition per serving:

• Calories: 279 kcal

• Fat: 21 g

• Carbs: 16 g

• Protein: 7 g

— Day 6: Saturday

Breakfast: Mediterranean Spinach, Tomato & Feta Frittata

Serves: 4

Ingredients:

• 2 Tablespoons olive oil

• 8 eggs

• 1 cup baby spinach

• 12 cherry tomatoes, cut in half

• ½ cup yellow onion, finely chopped

• ½ cup mushrooms, finely chopped

• 4 teaspoons fresh crushed garlic

• 12 green olives

• ½ cup feta cheese, crumbled

• Fresh or dried basil, to taste

• Coarse pink Himalayan salt and pepper to taste

Directions:

• Set the stovetop burner to low-medium heat.

• In a measuring cup, whisk together the eggs.

• Coat the skillet with the olive oil, then add the scrambled eggs to the skillet.

• Set the vegetables and feta cheese on top of the scrambled eggs, then place a lid on top of the skillet.

• Let the frittata cook with the lid on for 5-10 minutes, until the top of the frittata is formed and there is no liquid egg.

• Remove the lid and add the fresh or dried basil.

• Serve immediately or store in the fridge or freezer.

Nutrition per serving:

• Calories: 297 kcal

• Fat: 21 g

• Carbs: 10 g

• Protein: 5 g

Lunch: Mediterranean White Bean Salad

Serves: 4

Ingredients:

• 1 (14.5 oz) can of white (cannellini) beans, drained and rinsed

• 1 cup cucumber, diced

• 1 cup cherry tomatoes, cut in halves

• ½ cup Kalamata olives, cut in half

• ¼ cup red onion, diced

• 1 Tablespoon olive oil

• ½ cup feta cheese, crumbled

• 1 Tablespoon fresh basil or parsley, chopped

• salt and pepper to taste

Directions:

• In a large bowl, combine all ingredients.

• Mix together and serve.

Nutrition per serving:

• Calories: 225 kcal

  Fat: 12 g

  Carbs: 21 g

  Protein: 9 g

Dinner: Greek Shrimp Skewers

Serves: 4

Ingredients:

• 1 pound of large shrimp, peeled and deveined

• 1 lemon, juiced

• 3 cloves of garlic, minced

• 2 tablespoons of olive oil

• 1 teaspoon of dried oregano

• 1 teaspoon of dried thyme

• ½ teaspoon of paprika

• Salt and pepper to taste

• Wooden skewers, soaked in water for 30 minutes

Directions:

• In a bowl, combine the lemon juice, minced garlic, olive oil, dried oregano, dried thyme, paprika, salt, and pepper. Mix well to create a marinade.

• Add the peeled and deveined shrimp to the marinade. Toss to coat the shrimp evenly. Allow the shrimp to marinate for at least 30 minutes in the refrigerator.

• Preheat your grill to medium-high heat.

• Thread the marinated shrimp onto the soaked wooden skewers.

• Place the shrimp kabobs on the preheated grill and cook for about 2-3 minutes per side or until the shrimp are pink and opaque.

• Remove the grilled shrimp kabobs from the grill and serve hot.

Nutrition per serving:

• Calories: 162 kcal

• Fat: 8 g

• Carbs: 0 g

• Protein: 23 g

— Day 7: Sunday

Breakfast: Gluten Free Zucchini Bread

Serves: 8

Ingredients:

• 1 ½ cups shredded zucchini, strained in a colander

• ½ cup coconut sugar

• ⅓ cup olive oil

• ⅓ cup plain whole Greek yogurt

• 2 eggs

• 1 teaspoon pure vanilla extract

• 1 ½ cup gluten-free flour

• ½ teaspoon salt

• ½ teaspoon baking soda

• ½ teaspoon baking powder

• 1 teaspoon cinnamon

• ¼ teaspoon nutmeg

• ½ cup chopped pecans or walnuts

Directions:

• Preheat the oven to 325° F (160° C).

• Combine the shredded and strained zucchini, coconut sugar, olive oil, yogurt, eggs, and vanilla in a large mixing bowl. Mix with a spatula until evenly mixed through.

• In a separate bowl, combine the flour, salt, baking soda, baking powder, cinnamon, and nutmeg, then add to the wet batter and combine.

• Add the chopped pecans or walnuts and mix.

• Pour the batter into a greased bread loaf pan, and bake for 40-50 minutes. Start checking the bread at 40 minutes to see if it is done, and add time if needed. The bread is cooked through when a knife inserted into the center comes out clean.

• Cool for about 15 minutes, then serve.

Nutrition per serving:

• Calories: 216 kcal

• Fat: 15 g

• Carbs: 19 g

• Protein: 4 g

• Sugar: 17 g

Lunch: Peach & Goat Cheese Salad

Serves: 4

Ingredients:

For the Salad:

• 4 cups lettuce, baby spinach, or other favorite green

• 2 peaches, sliced

• ½ cup chopped pecans

• ½ cup goat cheese

• 8 oz. grilled chicken breast or nitrate-free bacon (optional for added protein)

• 4-8 Tablespoons basil vinaigrette

Basil Vinaigrette:

• ½ cup fresh basil leaves

• 3 Tablespoons white balsamic vinegar

• 2 Tablespoons olive oil or avocado oil

• 2 Tablespoons water

• 1 Tablespoon honey

• 1 Tablespoon minced fresh garlic

• ½ teaspoon Himalayan pink salt

• ½ teaspoon black pepper

Directions:

• In a large bowl, combine the greens, sliced peaches, chopped pecans, and goat cheese. Add the chicken breast if including for added protein.

• In a smaller mixing bowl, add all of the ingredients for the basil vinaigrette. Whisk together until evenly combined, then add 4-8 Tablespoons of the dressing to the salad. Gently toss the salad to evenly coat with the dressing.

• Serve immediately or refrigerate until ready to eat.

• Store the remaining dressing in the refrigerator for later use.

Nutrition per serving (salad, no chicken):

• Calories: 177 kcal

• Fat: 13 g

• Carbs: 11 g

• Protein: 6 g

Nutrition per serving (1 Tablespoon dressing):

• Calories: 34 kcal

• Fat: 3 g

• Carbs: 3 g

• Protein: 0 g

Dinner: Spanish Beans & Tomatoes

Serves: 4

Ingredients:

• 1 large yellow onion, diced

• 1 Tablespoon olive oil

• 2 garlic cloves, minced

• 2 (14.5 oz) cans white beans, drained and rinsed

• 2 (14.5 oz) cans diced tomatoes, drained

• 2 teaspoons smoked paprika

• 1 teaspoon oregano

• ½ teaspoon red pepper flakes

• 2 cups spinach

• salt & pepper to taste

Directions:

• In a large saucepan, add the diced yellow onion, olive oil and garlic. Cook over medium heat until the onions are soft.

• Add the white beans and diced tomatoes and bring to a simmer.

• Add the smoked paprika, oregano, red pepper flakes, salt and pepper.

• Add the spinach and mix well until the spinach becomes wilted.

• Serve immediately.

Nutrition per serving:

• Calories: 277 kcal

• Fat: 6 g

• Carbs: 43 g

• Protein: 13 g

— Healthy Snacks

Healthy snack options include:

• Hummus and veggies (carrots, celery, cucumbers, cherry tomatoes, and bell peppers are excellent choices)

• A handful (about 1/4 cup) of dry roasted nuts: cashews, almonds, and pistachios are easily found in local grocery stores.

• Greek yogurt with granola and fruit: look for plain, whole Greek yogurt that is unsweetened. Sweeten with honey or maple syrup if needed.

• Hard-boiled eggs make great snacks that are high in protein and healthy fats.

• Fruit and cheese: Fruit such as grapes or apples paired with cheese make an incredibly satisfying snack. Add 1 ounce of dark chocolate for a sweet addition.

Snack: Tuna & Cucumber Bites

Serves: 4

Ingredients:

• 2 (5 oz.) cans tuna, packed in water, drained

• 1 medium cucumber, diced (about 1 cup)

• ½ small tomato, diced (about ¼ cup)

• 2 Tablespoons lemon juice

• 2 Tablespoons olive oil

• ¼ teaspoon dried oregano

• ¼ teaspoon garlic powder

• Salt and pepper to taste

• 16 cucumber slices for serving

Directions:

• In a medium bowl, mix together the tuna, diced cucumber, diced tomato, lemon juice, olive oil, oregano, garlic powder, salt, and pepper. Mix well to evenly combine.

• Scoop and spread the tuna mixture onto the cucumber slices, then top with a second cucumber slice.

• Arrange on a serving plate and enjoy!

Nutrition per serving:

• Calories: 180 kcal

• Fat: 8 g

• Carbs: 5 g

• Protein: 22 g

Snack: Pan Con Tomate

Serves: 4

Ingredients:

• 4 slices crusty bread, cut 1 cm (½ inch) thick

• 1 large tomato, diced (about ¾ cup)

• 2 garlic cloves, minced

• 1 Tablespoon olive oil, plus more for drizzling

• Salt and pepper to taste

Directions:

• Preheat the broiler to high heat. Arrange the bread slices on a baking sheet.

• Top each slice of bread with 2-3 Tablespoons of diced tomato and a small amount of minced garlic.

• Lightly drizzle each slice of bread with olive oil.

• Broil for 3-5 minutes, until the bread is toasted and the tomatoes are browned.

• Season with salt and pepper to taste. If preferred, drizzle with additional olive oil before serving.

Nutrition per serving:

• Calories: 246.6 kcal

• Fat: 8.2 g

• Carbs: 35.1 g

• Protein: 6.2 g

✨ Ad-Free Pledge: Thank you for your ongoing support and commitment to Beyond the Brambleberry. As a platform dedicated to providing quality content without ads, we rely on the generosity of readers like you to sustain our efforts. If you find value in the content we create and would like to contribute, we kindly ask for your support through the purchase of our meal plans such as this.

Your support will directly contribute to the maintenance and improvement of our website, allowing us to continue delivering high-quality content that is free from advertisem*nts. Every contribution, no matter the amount, makes a significant difference in helping us fulfill our mission.

Start Eating Healthy with the Mediterranean Diet

If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.

Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By understanding what my body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.

I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.

Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource.I have also included a Mediterranean Diet Shopping List to help you get started.

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