Mediterranean meal plan
The Mediterranean Diet is a way of eating backed by science to support heart health and longevity.
It’s not a quick fix or fad diet – it’s a sustainable, balanced approach to eating and living well. We could all learn a thing or two from the lifestyles of people living in the Mediterranean, where meals are built around wholefoods and enjoyed with family and friends.
That’s that inspiration behind our Fresh Start Mediterranean preference. Featuring wholegrains, nuts, fish, quality oils, plenty of leafy green and fresh New Zealand produce, these recipes are the perfect balance of healthy and delicious. Check out this week’s menu here.
People living in the Mediterranean also take great enjoyment in preparing meals, slowing down, and sharing food with family and friends. Eating with others can support mental wellbeing, encourage a more positive relationship with food, and make mealtimes even more enjoyable.
4 days of Mediterranean eating
The Mediterranean dietary pattern is based around plants (vegetables, fruit, nuts, seeds, legumes, whole grains) with olive oil as the main source of fat.
To help you integrate a Medi-vibe into your eating, below you’ll find four days of our favourite Mediterranean inspired meals. Of course, as we all have different tastes, preferences, and requirements – you can tailor these ideas to your own needs.
Add plenty of snacks based on whole foods like fruit, veggies, nuts, whole grain crackers, hummus, boiled eggs as you need them. We all have unique nutrition needs and it’s important to listen to your body too.
Day 1
Breakfast: Turkish eggs
Lunch: Mediterranean lunch salad
Dinner: Miso glazed eggplant
Day 2
Breakfast: Summer bircher muesli with pineapple and coconut
Lunch: Greek spiced beef and chickpea bowl
Dinner: Black bean stuffed capsicums
Day 3
Breakfast: Chia pudding with berries and almonds
Lunch: Mediterranean Freekah salad
Dinner: Market fish with pumpkin asparagus salad and lemon aioli
Day 4
Breakfast: Caprese omelette
Lunch: Green goddess buddha bowl
Dinner: Chicken and eggplant parmigiana with rosemary roasted kumara
