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This carefully designed 7-day family-friendly meal plan was created to help your family embrace the healthy and delicious flavors of the Mediterranean region, no matter where you live or how picky of eaters you have in your family! Packed with fresh fruits, vegetables, whole grains, lean proteins, and heart-healthy fats, this meal plan will not only nourish your loved ones but also introduce them to a lifelong journey of healthy eating.

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

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How You Can Drastically Improve Your Health By Following the Mediterranean Diet

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!

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A Family-Friendly 7-Day Mediterranean Meal Plan

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.

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— Day 1: Monday

Breakfast: Apple Pie Overnight Oats

Serves: 4

Ingredients:

1 cup old-fashioned rolled oats
1 cup unsweetened almond milk (or any milk of your choice)
½ cup unsweetened applesauce
4 Tablespoons maple syrup (or honey)
2 teaspoons vanilla extract
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
4 small apples, diced
8 Tablespoons chopped walnuts (optional)
A pinch of salt

Directions:

In a small mixing bowl, combine the rolled oats, almond milk, applesauce, maple syrup, vanilla extract, cinnamon, nutmeg, and salt. Stir well to ensure all ingredients are fully mixed.
Add the diced apple and chopped walnuts (if using) to the oat mixture. Give it another stir to distribute the ingredients evenly.
Divide the oatmeal evenly among four mason jars or other airtight containers.
Seal the jars or containers and place them in the refrigerator overnight or for at least 4 hours to allow the oats to soften and absorb the flavors.
The next morning, give the oats a good stir before serving. If desired, you can add additional toppings such as more diced apple, a sprinkle of cinnamon, or a dollop of yogurt.

Nutrition per serving:

Calories: 303 kcal
Fat: 9 g
Carbs: 55 g
Protein: 5 g

Lunch: 5 Minute Mediterranean Salad

Serves: 4

Ingredients:

4 cups romaine lettuce
20 cherry tomatoes, halved
20 kalamata olives
1 cup diced cucumber
4 oz. feta cheese, crumbled
5 oz. guacamole
4 Tablespoons Mezzetta sun-ripened dried tomatoes
¼ cup fresh basil leaves, chopped
Optional: 6 slices of bacon, crumbled

Directions:

Combine all of the salad ingredients and mix thoroughly to evenly coat the vegetables with the guacamole. (Note: if you are not eating the salad right away, do not add the guacamole.)
Divide the salad between four bowls or containers.
Serve immediately, or refrigerate until ready to serve. Add the guacamole to the salad immediately before serving. Enjoy!

Nutrition per serving:

Calories: 296 kcal
Fat: 22.3 g
Carbs: 15.3 g
Protein: 12 g

Notes:

The guacamole serves as the dressing for this salad.
To prevent the lettuce from getting soft, do not add the guacamole to the salad until ready to serve.
Add chicken breasts, salmon fillets, and tuna for added protein.

Dinner: Greek Shrimp & Feta Skillet

Serves: 4

Ingredients:

2 Tablespoons olive oil
1 yellow onion, diced
3 cloves garlic, minced
1 (28 ounce) can diced tomatoes, drained
1½ teaspoon dried parsley
1½ teaspoon dried oregano
½ teaspoon red pepper flakes
salt & pepper to taste
1 lb. medium shrimp, fully cooked, deveined, tails removed
6 ounces feta cheese, crumbled
Fresh basil to garnish (optional)

Directions:

In a large skillet, add olive oil, diced yellow onion, and minced garlic and cook over medium heat. Allow the yellow onions to become soft.
Add the diced tomatoes, parsley, oregano, red pepper flakes, salt and pepper.
Once simmering, add the shrimp and allow the shrimp to warm through.
Turn off the heat and add the feta cheese, allow it to melt, then serve.

Nutrition per serving:

Calories: 316 kcal
Fat: 14 g
Carbs: 10 g
Protein: 37 g

Note:

Serve with quinoa or cauliflower rice for a more filling meal.

— Day 2: Tuesday

Breakfast: Mini Broccoli Cheddar Quiches

Serves: 4

Ingredients:

1 cup of chopped broccoli florets
1 cup of shredded cheddar cheese (or crumbled feta cheese for a more Mediterranean-inspired flavor)
10 large eggs
¼ cup of milk
Salt and pepper to taste

Directions:

Preheat the oven to 375°F (190°C) and lightly grease a muffin tin with cooking spray.
In a medium-sized bowl, beat the eggs and milk together until well combined.
Season the egg mixture with salt and pepper according to your taste preferences.
Add the chopped broccoli florets and shredded cheddar cheese to the egg mixture, and stir until evenly distributed.
Pour the quiche mixture into each muffin cup, filling them about three-quarters full.
Bake in the preheated oven for approximately 20-25 minutes, or until the quiches are set and golden brown on top.
Remove from the oven and allow the quiches to cool for a few minutes before carefully removing them from the muffin tin.
Serve warm or store in the refrigerator for later consumption.

Nutrition Per Serving (for 1 serving, or about 3 mini quiches):

Calories: 332 kcal
Fat: 23 g
Carbs: 4 g
Protein: 25 g

Notes:

Please note that this recipe will make about 12 mini quiches. Therefore, 1 serving size is about 3 mini quiches.

These mini quiches are a great meal prep option for busy weekday mornings. Simply reheat them in the microwave or oven when ready to eat.

Lunch: Sausage & Kale Soup (Zuppa Toscana)

Serves: 8

Ingredients:

2 Tablespoons olive oil
1 yellow onion, diced
1 Tablespoon minced garlic
6 cups chicken bone broth
4 medium yellow potatoes, quartered (about 3 cups)
2 cups kale (stems removed)
5 chicken sausage links (12-16 ounce package), cut into coins
1 Tablespoon cumin
1 Tablespoon coriander
Salt & pepper to taste

Directions:

In a large pot, add the olive oil, yellow onion and minced garlic, and cook over medium heat until the onion is soft.
Add the chicken broth and quartered potatoes to the pot and bring to a simmer. Add the kale and continue on simmer until the potatoes are soft and have broken down to make a creamy soup.
Add the chicken sausage, salt, pepper, cumin, and coriander and serve.

Nutrition per serving:

Calories: 301 kcal
Fat: 11 g
Carbs: 31 g
Protein: 18 g

Note:

By doubling this recipe, you can have leftovers for future meals. Simply store the leftovers in the refrigerator, or store the soup in the freezer using freezer-safe containers for busy days.

Dinner: Massaged Kale, Apple & Sweet Potato Salad

Serves: 4

Ingredients:

2 bunches of kale
2 apples
2 sweet potatoes (medium-sized)
½ cup of olive oil
4 Tablespoons of lemon juice
4 Tablespoons of honey
Salt and pepper to taste
Optional toppings: nuts, dried cranberries, feta cheese

Directions:

Wash the kale thoroughly and remove the tough stems. Tear the leaves into bite-sized pieces and place them in a large bowl.
Drizzle half of the olive oil over the kale leaves, along with a pinch of salt. Massage the kale with your hands for about 5 minutes until it becomes tender and dark green.
Dice the sweet potato into small cubes. Heat the remaining olive oil in a skillet over medium heat. Add the sweet potato cubes and cook over medium heat until they become soft and lightly browned, stirring occasionally.
Core the apple and cut it into thin slices or small cubes.
In a small bowl, whisk together the lemon juice, honey, salt, and pepper to make the dressing.
Add the cooked sweet potatoes and apple slices to the massaged kale in the large bowl.
Pour the dressing over the salad and toss everything gently until well coated.
Optional: Top with your choice of nuts, dried cranberries, or crumbled feta cheese for added flavor and texture.
Allow the salad to sit for about 10 minutes before serving to let all the flavors meld together.

Nutrition per serving:

Calories: 458 kcal
Fat: 30 g
Carbs: 49 g
Protein: 3 g

— Day 3: Wednesday

Breakfast: Pomegranate Oatmeal with Cranberries & Almonds

Serves: 4

Ingredients:

1 cup rolled oats
2 cups water
½ teaspoon salt
1 cup pomegranate seeds
½ cup dried cranberries
½ cup sliced almonds
2 Tablespoons honey (optional)

Directions:

In a medium-sized saucepan, bring the water to a boil.
Add the rolled oats and salt to the boiling water. Reduce the heat to low and simmer for about 5 minutes, stirring occasionally.
Remove the saucepan from heat and let it sit for a minute.
Stir in the pomegranate seeds, dried cranberries, and sliced almonds.
If desired, drizzle honey over the oatmeal for added sweetness.
Serve the pomegranate oatmeal warm in bowls.
Optional: Garnish with additional pomegranate seeds, dried cranberries, and sliced almonds for an extra touch.

Nutrition per serving (with honey):

Calories: 345 kcal
Fat: 11 g
Carbs: 59 g
Protein: 6 g

Lunch: Butternut Squash, Quina & Feta Salad

Serves: 4

Ingredients:

1 cup quinoa (uncooked)
2 cups water
3 cups butternut squash, diced
1 red onion, diced
3 Tablespoons avocado oil
4 oz. crumbled feta cheese
3 Tablespoons dried basil (or use fresh!)

Directions:

Cook the quinoa: Bring 2 cups of water to a boil. Once the water is boiling, add the quinoa, cover it with a lid, and turn the heat down to a simmer. Keep the lid on the pot and allow to simmer for 10-15 minutes, until all of the water has been absorbed by the quinoa. Remove the lid and fluff the quinoa with a fork.
Roast the veggies: Preheat the oven to 425 degrees F. Line a sheet pan with parchment paper, then spread out the diced butternut squash and red onion into a single layer. Drizzle with avocado oil and mix together with a spatula until the veggies are evenly coated with oil. Add more oil if needed. Roast in the oven for 30-35 minutes, until the squash is soft. Mix up halfway through for even roasting.
Finish the dish: In a large bowl, combine the cooked quinoa, roasted butternut squash, and red onion. Add the crumbled feta and sprinkle with basil. Serve immediately or store in the fridge to enjoy later.

Nutrition per serving:

Calories: 320 kcal
Fat: 16 g
Carbs: 33 g
Protein: 12 g

Notes:

Save prep time by purchasing already diced butternut squash at the grocery store rather than a whole butternut squash.

Dinner: Cauliflower Pasta with Lemon, Herbs & Romano Cheese

Serves: 6

Ingredients:

1 lb. pasta (can be penne, rotini, elbow, whatever you’d prefer)
3 Tablespoons olive oil
2 cups cauliflower, chopped (you can also use frozen)
1 yellow onion, diced
3 cloves garlic, minced
½-1 teaspoon red pepper flakes
½ cup fresh parsley, chopped
½ cup Romano cheese, grated
1 lemon
Salt & pepper to taste

Directions:

In a large pan, add the olive oil and cook the cauliflower, onion, and garlic until the veggies are soft.
In a pot, bring water to a boil, add the pasta, and cook until done (about 10 minutes).
Drain the water from the pot, then add the cooked cauliflower, onion, and garlic. Add the red pepper flakes, fresh parsley, and grated Romano cheese.
Use a lemon juicer (or your hand) to squeeze lemon juice over the pasta. Add to taste.
Serve and enjoy!

Nutrition per serving:

Calories: 290 kcal
Fat: 9 g
Carbs: 49 g
Protein: 6 g

Note:

You will likely have leftovers for this salad, and it stores great in the fridge as a healthy meal prep option.

— Day 4: Thursday

Breakfast: Healthy Lemon Poppy Seed Muffins

Serves: 12

Ingredients:

2 cups (200 g.) blanched almond flour
1 Tablespoon baking powder
½ teaspoon Himalayan pink salt
1/8 teaspoon monkfruit powder (you can use ½ cup of cane sugar or honey if you are not trying to eat low/no sugar)
2/3 cup plain, whole Greek yogurt (I use Stonyfield Organic Whole Milk Plain Greek Yogurt)
3 eggs
3 teaspoons pure lemon extract
½ Tablespoon lemon zest from 1 lemon
1 Tablespoon poppy seeds

Directions:

Preheat the oven to 350°F (175°C) and line the muffin baking pan with the cupcake liners.
In a mixing bowl, add all of the ingredients and mix until well combined.
Using a spoon or small measuring cup, add a small amount of the batter to each liner in the baking sheet.
Bake for 15-18 minutes, checking to see if a toothpick comes out clean when inserted into a muffin after 15 minutes.
Remove from the oven, and allow the muffins to cool for about 10 minutes before serving.

Nutrition per serving (using monkfruit):

Calories: 144 kcal
Fat: 12 g
Carbs: 4 g
Protein: 6 g
Sugar: 1 g (using monkfruit)

Notes: My favorite brand of monkfruit powder is “It’s Just!” 100% Monkfruit Extract Powder available on Amazon. It is 100% monkfruit powder with no added erythritol or artificial sweeteners. Keep in mind that, for recipes that call for 1 cup of sugar, you only need to use about 1/8 teaspoon of monkfruit powder (it is NOT a 1:1 replacement).

Check out Beyond the Brambleberry’s online shop to see more food item recommendations here.

Lunch: Chicken, Avocado & Egg Caesar Salad

Serves: 4

Ingredients for the Salad:

2 boneless, skinless chicken breasts (about 12 ounces total)
1 large head of romaine lettuce, washed and chopped
2 ripe avocados, sliced
4 hard-boiled eggs, peeled and quartered
1 cup croutons
½ cup grated Parmesan cheese

Ingredients for the Caesar Dressing:

¼ cup mayonnaise or whole, plain Greek yogurt
2 Tablespoons lemon juice
2 Tablespoons grated Parmesan cheese
1 Tablespoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Directions:

Preheat the grill or a stovetop grill pan over medium heat. Season the chicken breasts with salt and pepper.
Grill the chicken for about 6-8 minutes per side, or until cooked through. Let it rest for a few minutes before slicing into strips.
In a small bowl, whisk together the mayonnaise, lemon juice, grated Parmesan cheese, Dijon mustard, minced garlic, salt, and pepper to make the Caesar dressing.
Place the chopped romaine lettuce in a large salad bowl. Add the sliced avocado, quartered hard-boiled eggs, croutons, and sliced grilled chicken on top.
Drizzle the Caesar dressing over the salad ingredients.
Toss everything together until well coated with the dressing.
Sprinkle grated Parmesan cheese over the top of the salad as a garnish.
Serve immediately and enjoy!

Nutrition per serving:

Calories: 558 kcal
Fat: 36 g
Carbs: 17 g
Protein: 40 g

Note:

You can customize this salad by adding cherry tomatoes or bacon for extra flavor if desired.

Dinner: Sheet Pan Tomato, Basil & Parmesan Gnocchi

Serves: 4

Ingredients:

1 ciabatta bread or baguette
4 Tablespoons of olive oil
2 cloves of garlic, minced
½ cup of hummus
1 cup of sun-dried tomatoes
1 cup of marinated artichoke hearts, drained and chopped
1 cup of Kalamata olives, pitted and sliced
6 ounces of feta cheese (slices or crumbles)
Fresh basil leaves
Salt and pepper to taste

Directions:

Preheat your oven to 350°F (175°C).
Slice the ciabatta bread or baguette lengthwise and brush the cut sides with olive oil.
Place the bread on a baking sheet and toast it in the preheated oven for about 5 minutes or until lightly golden.
In a small bowl, mix together the minced garlic and olive oil.
Remove the toasted bread from the oven and brush the cut sides with the garlic-infused olive oil mixture.
Spread a generous layer of hummus on one side of the bread.
Layer the sun-dried tomatoes, marinated artichoke hearts, Kalamata olives, feta cheese slices, and fresh basil leaves on top of the hummus.
Season with salt and pepper to taste.
Place the other half of the bread on top to form a sandwich.
Cut into individual portions and serve.

Nutrition per serving:

Calories: 897 kcal
Fat: 60 g
Carbs: 61 g
Protein: 35 g

— Day 5: Friday

Breakfast: Mediterranean Scrambled Eggs

Serves: 4

Ingredients:

8 large eggs
2 Tablespoons olive oil
½ cup diced red bell pepper
½ cup diced red onion
½ cup diced tomatoes
½ cup crumbled feta cheese
2 Tablespoons chopped fresh parsley
Salt and pepper to taste

Directions:

In a bowl, whisk the eggs until well beaten. Set aside.
Heat olive oil in a non-stick skillet over medium heat.
Add the diced red bell pepper and red onion to the skillet and sauté for about 2 minutes, until they start to soften.
Stir in the diced tomatoes and cook for another minute.
Pour the beaten eggs into the skillet and gently stir with a spatula until the eggs start to set.
Sprinkle the crumbled feta cheese evenly over the eggs.
Continue cooking, stirring occasionally, until the eggs are cooked to your desired consistency.
Remove from heat and season with salt and pepper to taste.
Garnish with chopped fresh parsley.

Nutrition per serving:

Calories: 269 kcal
Fat: 20 g
Carbs: 5 g
Protein: 16 g

Note:

Feel free to customize this recipe by adding other Mediterranean ingredients such as olives, spinach, or herbs like oregano or basil for extra flavor.

Lunch: Mediterranean Vegetable Sandwich

Serves: 4

Ingredients:

1 ciabatta bread or baguette
4 Tablespoons of olive oil
2 cloves of garlic, minced
½ cup of hummus
1 cup of sun-dried tomatoes
1 cup of marinated artichoke hearts, drained and chopped
1 cup of Kalamata olives, pitted and sliced
6 ounces of feta cheese (slices or crumbles)
Fresh basil leaves
Salt and pepper to taste

Directions:

Preheat your oven to 350°F (175°C).
Slice the ciabatta bread or baguette lengthwise and brush the cut sides with olive oil.
Place the bread on a baking sheet and toast it in the preheated oven for about 5 minutes or until lightly golden.
In a small bowl, mix together the minced garlic and olive oil.
Remove the toasted bread from the oven and brush the cut sides with the garlic-infused olive oil mixture.
Spread a generous layer of hummus on one side of the bread.
Layer the sun-dried tomatoes, marinated artichoke hearts, Kalamata olives, feta cheese slices, and fresh basil leaves on top of the hummus.
Season with salt and pepper to taste.
Place the other half of the bread on top to form a sandwich.
Cut into individual portions and serve.

Nutrition per serving:

Calories: 897 kcal
Fat: 60 g
Carbs: 61 g
Protein: 35 g

Dinner: African Peanut & Sweet Potato Soup

Serves: 6-8

Ingredients:

5 cups chicken bone broth
2 cups diced sweet potato (skin on)
1 yellow onion, diced
1 Tablespoon minced garlic
2 teaspoons ground cumin
2 teaspoons ground ginger
2 teaspoons cinnamon
½ teaspoons ground cayenne pepper
¾ cup natural creamy peanut butter
1 (6 oz) can tomato paste
6 cups spinach or kale
Salt & black pepper to taste

Directions:

In a large pot, add the chicken broth, diced sweet potato, yellow onion, and minced garlic. Bring the soup to a boil and allow to cook on medium-high heat for about 25-30 minutes or until the sweet potato and onion are soft and the sweet potato breaks down a bit, making the soup creamy.
Add the ground cumin, cayenne pepper, creamy peanut butter, and tomato paste to the pot and stir until well combined.
Add the spinach or kale and mix until the kale becomes soft or the spinach becomes wilted.
Season with salt and pepper to taste, then serve.

Nutrition per serving:

Calories: 432 kcal
Fat: 27 g
Carbs: 35 g
Protein: 18 g

Notes:

This recipe makes more than 4 servings and will provide leftovers for future meals. Simply store the leftovers in the refrigerator, or store the soup in the freezer using freezer-safe containers for busy days.

I recommend using Teddie’s All Natural Peanut Butter for this recipe.

— Day 6: Saturday

Breakfast: Healthy Strawberry Muffins

Serves: 12

Ingredients:

2 cups whole wheat flour
½ cup honey or maple syrup
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 cup unsweetened applesauce
¼ cup unsweetened almond milk
2 eggs
1 teaspoon vanilla extract
¼ teaspoon almond extract
2 cups fresh strawberries, chopped

Directions:

Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
In a large bowl, whisk together the whole wheat flour, baking powder, baking soda, and salt.
In a separate bowl, mix together the honey or maple syrup, applesauce, almond milk, eggs, and vanilla extract until well combined.
Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
Gently fold in the chopped strawberries.
Divide the batter evenly among the muffin cups, filling each about three-fourths full.
Bake for 18-20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Remove from the oven and allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Nutrition per serving:

Calories: 147 kcal
Fat: 1 g
Carbs: 30 g
Protein: 4 g

Notes:

If you are following a gluten-free diet, replace the whole wheat flour with 2 cups (200 g) of gluten-free flour (such as King Arthur’s Measure for Measure Flour, Bob’s Red Mill 1:1 Baking Flour, or Cup4Cup Multipurpose Gluten Free Flour), or use blanched almond flour for a gluten-free, low-carb version.

Replace the honey or maple syrup with 1/16 teaspoon monkfruit extract powder for a no-sugar option.

Lunch: Black Bean & Quinoa Salad

Serves: 4

Ingredients:

1 cup quinoa (uncooked)
2 cups water
2 (14.5 ounce) cans of black beans, drained and rinsed
2 red bell peppers, diced
2 yellow bell peppers, diced
2 orange bell peppers, diced
1 red onion, finely chopped
½ cup fresh cilantro, chopped
Juice of 4 limes
6 Tablespoons olive oil
Salt and pepper to taste

Directions:

Rinse the quinoa thoroughly under cold water.
In a medium saucepan, bring the water to a boil. Add the quinoa and reduce heat to low. Cover and simmer for about 15 minutes or until all the water is absorbed. Remove from heat and let it cool.
In a large bowl, combine the cooked quinoa, black beans, diced bell peppers, red onion, and cilantro.
In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
Pour the dressing over the salad mixture and toss gently to combine.
Taste and adjust seasonings if needed.
Refrigerate for at least an hour to allow flavors to meld together before serving.

Nutrition per serving:

Calories: 634 kcal
Fat: 24 g
Carbs: 88 g
Protein: 22 g

Dinner: Savory Baked Salmon & Asparagus

Serves: 6

Ingredients:

2-3 lb. salmon fillet, wild-caught (skin-on is fine, just remove after baking)
25-30 asparagus spears
3 Tablespoons olive oil
½ lemon, juiced
Salt & pepper to taste

Directions:

Preheat the oven to 400 degrees F.
Place the salmon in a greased baking dish, then drizzle lightly with olive oil.
Lay the asparagus around the salmon, and drizzle with olive oil and squeezed lemon juice.
Season with salt and pepper.
Bake for 20-25 minutes, until the salmon reaches an internal temperature of 145 degrees F.
Remove from the oven and serve immediately, removing the skin if needed.

Nutrition per serving:

Calories: 364 kcal
Fat: 16 g
Carbs: 3 g
Protein: 51 g

— Day 7: Sunday

Breakfast: Turkey, Apple & Sweet Potato Breakfast Casserole

Serves: 8

Ingredients:

1 cup diced sweet potatoes
Salt & pepper
½ Tablespoon avocado or coconut oil
1 lb. ground turkey (85% lean), cooked in a skillet.
12 eggs
½ cup finely diced apple
2 teaspoons cinnamon
2 teaspoons vanilla extract

Directions:

In a blender, puree the raspberries until smooth.
In a medium-sized bowl, combine the raspberry puree, chia seeds, almond milk, maple syrup (if desired), and vanilla extract. Mix well until all ingredients are thoroughly combined.
Cover the bowl with plastic wrap or a lid and refrigerate overnight or for at least 4 hours to allow the chia seeds to absorb the liquid and thicken.
After the pudding has set, give it a good stir to evenly distribute any remaining clumps of chia seeds.
Serve the raspberry chia seed pudding in individual bowls or jars and garnish with fresh raspberries or your favorite toppings such as sliced almonds or coconut flakes.

Nutrition per serving:

Calories: 219 kcal
Fat: 12 g
Carbs: 5 g
Protein: 21 g

Notes:

Serve with a drizzle of maple syrup for a little extra sweetness.
This egg bake can be stored in the refrigerator for several days, or store individual pieces in the freezer for easy breakfast meal prep. Simply reheat in the microwave and serve.

Lunch: Massaged Kale, Pomegranate & Sunflower Seed Salad

Serves: 4

Ingredients:

For the massaged kale:

6 cups kale
2 Tablespoons apple cider vinegar, white balsamic vinegar, or lemon juice
2 Tablespoons olive oil

For the salad:

The prepared massaged kale (see above)
2 cups pomegranate arils
4 oz. goat cheese
6 Tablespoons raw sunflower seeds
4 Tablespoons honey dijon vinaigrette (see below)

For the honey dijon vinaigrette:

2/3 cup olive oil
4 Tablespoons apple cider vinegar
2 Tablespoons honey
2 Tablespoons minced garlic
4 Tablespoons Dijon mustard
½ teaspoon pink Himalayan salt
¼ teaspoon black pepper

Directions:

Add the kale, vinegar, and olive oil to a bowl and, using your hands, massage the kale under it softens and turns a dark green.
In a smaller bowl, add all of the ingredients for the honey dijon vinaigrette and whisk together until well combined.
Divide the kale between two bowls, then add the pomegranate arils, goat cheese, and sunflower seeds to each bowl.
Drizzle each bowl with about 1 Tablespoon of the honey dijon vinaigrette (or more to taste) and serve.

Nutrition per serving (salad only):

Calories: 228 kcal
Fat: 20 g
Carbs: 20 g
Protein: 10 g

Nutrition per serving (1 Tablespoon dressing):

Calories: 72 kcal
Fat: 7 g
Carbs: 2 g
Protein: 0 g

Notes:

Adding some chicken to this salad makes it even more filling and adds protein to your meal.

Dinner: Quinoa Stuffed Bell Peppers

Serves: 4

Ingredients:

4 bell peppers (any color), tops removed and seeds removed
1 cup quinoa (uncooked)
2 cups vegetable broth or water
1 Tablespoon olive oil
½ onion, diced
2 cloves garlic, minced
1 carrot, diced
1 zucchini, diced
1 cup diced tomatoes (fresh or canned)
1 teaspoon dried oregano
1 teaspoon ground cumin
Salt and pepper to taste
½ cup shredded cheese (such as cheddar or mozzarella)
Optional: Fresh parsley or cilantro, chopped (for garnish)

Directions:

Preheat the oven to 375°F (190°C).
In a medium saucepan, combine the quinoa and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and set aside.
Meanwhile, heat olive oil in a large skillet over medium heat. Add the diced onion and minced garlic to the skillet. Sauté for about 3-4 minutes until the onion becomes translucent.
Add the diced carrot and zucchini to the skillet. Cook for another 5 minutes until the vegetables start to soften.
Stir in the diced tomatoes, dried oregano, ground cumin, salt, and pepper. Cook for an additional 2-3 minutes to combine the flavors.
In a large bowl, combine the cooked quinoa and the vegetable mixture from the skillet. Mix well to ensure the quinoa and vegetables are evenly incorporated.
Stuff the bell peppers with the quinoa mixture, filling them to the top. Place the stuffed bell peppers upright in a baking dish. Cover the dish with foil.
Bake in the preheated oven for 30 minutes.
Remove the foil, sprinkle the shredded cheese over the tops of the peppers, and bake for an additional 5-10 minutes until the cheese is melted and bubbly.
Remove from the oven and let them cool for a few minutes. Garnish with fresh parsley or cilantro, if desired.

Nutrition per serving:

Calories: 290 kcal
Fat: 10 g
Carbs: 42 g
Protein: 12 g

— Healthy Snacks

Healthy snack options include:

Hummus and veggies (carrots, celery, cucumbers, cherry tomatoes, and bell peppers are excellent choices)
A handful (about ¼ 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: Oven Baked Zucchini Chips

Serves: 4

Ingredients:

2 medium zucchinis
½ cup breadcrumbs
¼ cup grated Parmesan cheese
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon black pepper
2 eggs, beaten

Directions:

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Wash the zucchinis thoroughly and slice them into thin rounds, about 1/4-inch thick.
In a shallow bowl, combine the breadcrumbs, grated Parmesan cheese, garlic powder, paprika, salt, and black pepper. Mix well.
Dip each zucchini slice into the beaten eggs, ensuring both sides are coated.
Press each egg-coated zucchini slice into the breadcrumb mixture, making sure both sides are evenly coated with the mixture.
Place the coated zucchini slices in a single layer on the prepared baking sheet.
Bake in the preheated oven for approximately 15-20 minutes or until the chips turn golden brown and crispy.
Once baked, remove from the oven and let them cool for a few minutes before serving.

Nutrition per serving:

Calories: 135 kcal
Fat: 5 g
Carbs: 15 g
Protein: 9 g

Snack: No Bake Peanut Butter Energy Balls

Serves: 4

Ingredients:

1 cup old-fashioned oats
½ cup creamy peanut butter
¼ cup honey
¼ cup ground flaxseed
¼ cup mini chocolate chips
1 teaspoon vanilla extract

Directions:

In a large mixing bowl, combine the oats, peanut butter, honey, ground flaxseed, chocolate chips, and vanilla extract.
Stir well until all the ingredients are evenly combined.
Place the mixture in the refrigerator for about 30 minutes to firm up slightly.
Once chilled, remove the mixture from the refrigerator and roll it into bite-sized balls using your hands.
Repeat until all of the mixture is used.
Store the peanut butter energy balls in an airtight container in the refrigerator for up to one week.

Nutrition per serving:

Calories: 369 kcal
Fat: 20 g
Carbs: 41 g
Protein: 12 g

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