Mediterranean Delight Week: A Flavor-Packed Meal Plan for Your 31-Pound Weight Loss Journey!

Scrambled Eggs with Spinach

Calories: 325

Ingredients:

• Eggs 4 large
• Spinach 100g
• Olive oil 1 tablespoon
• Salt and pepper To taste
• Fresh basil Optional garnish

Cooking Steps:

1. Step 1: Crack and beat the eggs in a bowl. Add salt and pepper to taste.
2. Step 2: Heat a non-stick skillet over medium-high heat and add a small amount of olive oil.
3. Step 3: Add baby spinach to the skillet and sauté until wilted.
4. Step 4: Pour the eggs over the spinach and gently stir until cooked through.
5. Step 5: Serve hot, garnished with fresh herbs like basil if desired.

Caprese Salad

Calories: 390

Ingredients:

• Tomatoes 150g
• Mozzarella cheese 100g
• Fresh basil leaves A handful
• Olive oil 2 tablespoons
• Balsamic glaze 1 tablespoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Slice the tomatoes and mozzarella cheese into thick slices.
2. Step 2: Layer the slices alternately on a serving platter.
3. Step 3: Add fresh basil leaves between the layers.
4. Step 4: Drizzle with extra virgin olive oil and balsamic glaze.
5. Step 5: Season with salt and pepper to taste. Serve immediately.

Italian Baked Fish with Garlic and Tomato

Calories: 590

Ingredients:

• Fish fillets 200g
• Tomatoes 100g
• Garlic 3 cloves
• Olive oil 2 tablespoons
• Black olives 50g
• Italian seasoning 1 teaspoon
• Fresh parsley For garnish

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Place the fish fillets in a baking dish.
3. Step 3: Top with chopped tomatoes, minced garlic, and sliced olives.
4. Step 4: Drizzle with olive oil and sprinkle with Italian seasoning.
5. Step 5: Bake for 20-25 minutes or until the fish is cooked through.
6. Step 6: Garnish with fresh parsley and serve hot.

Oatmeal with Almonds and Banana

Calories: 325

Ingredients:

• Rolled oats 150g
• Water 300ml
• Banana 80g
• Almonds 20g

Cooking Steps:

1. Step 1: Combine 150g rolled oats with 300ml of water in a pot.
2. Step 2: Cook on medium heat, stirring frequently, for 5 minutes until thickened.
3. Step 3: Slice one banana into 80g and add to the oatmeal.
4. Step 4: Add 20g of almonds for the crunch.
5. Step 5: Stir well and serve warm.

Greek Salad with Grilled Chicken

Calories: 455

Ingredients:

• Chicken breast 150g
• Cucumber 100g
• Cherry tomatoes 50g
• Red onion 50g
• Feta cheese 30g
• Olive oil 10ml
• Lemon juice 10ml

Cooking Steps:

1. Step 1: Season 150g chicken breast with salt, pepper, and oregano.
2. Step 2: Grill the chicken breast for 7 minutes on each side until fully cooked.
3. Step 3: Chop 100g cucumber, 50g cherry tomatoes, and 50g red onion into a bowl.
4. Step 4: Add 30g of feta cheese to the vegetables.
5. Step 5: Drizzle olive oil and lemon juice over the salad.
6. Step 6: Top the salad with sliced grilled chicken and serve.

Pasta with Pesto and Cherry Tomatoes

Calories: 520

Ingredients:

• Pasta 200g
• Cherry tomatoes 100g
• Pesto sauce 50g
• Olive oil 20ml

Cooking Steps:

1. Step 1: Boil 200g of pasta until al dente.
2. Step 2: In a pan, heat 20ml of olive oil and add 100g cherry tomatoes.
3. Step 3: Cook until tomatoes are soft and add 50g of pesto sauce.
4. Step 4: Drain pasta and toss it in the pan with pesto and tomatoes.
5. Step 5: Serve warm and garnish with basil if desired.

Smoothie Bowl with Mixed Fruits

Calories: 324

Ingredients:

• Mixed berries 100g
• Banana 1 piece
• Almond milk 150ml
• Greek yogurt 50g
• Strawberries 50g
• Chia seeds 1 tbsp

Cooking Steps:

1. Step 1: Combine 100g of mixed berries and 1 banana in a blender.
2. Step 2: Add 150ml of almond milk and 50g of Greek yogurt.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a bowl and top with sliced strawberries and a sprinkle of chia seeds.

Hummus and Veggie Wrap

Calories: 409

Ingredients:

• Hummus 50g
• Whole wheat wrap 1 piece
• Cucumber 100g
• Red bell pepper 50g
• Salad greens 50g
• Feta cheese 30g

Cooking Steps:

1. Step 1: Spread 50g of hummus on a whole wheat wrap.
2. Step 2: Layer with 100g of sliced cucumber and 50g of red bell pepper strips.
3. Step 3: Add 50g of salad greens and a sprinkle of feta cheese.
4. Step 4: Roll tightly and slice in half to serve.

Stir-fried Shrimp with Broccoli

Calories: 515

Ingredients:

• Olive oil 1 tbsp
• Shrimp 200g
• Broccoli florets 150g
• Soy sauce 1 tbsp

Cooking Steps:

1. Step 1: Heat 1 tbsp of olive oil in a pan over medium heat.
2. Step 2: Add 200g of shrimp and cook for 3-4 minutes until pink.
3. Step 3: Remove shrimp and set aside.
4. Step 4: In the same pan, add 150g of broccoli florets and stir-fry for 5 minutes.
5. Step 5: Return the shrimp to the pan and stir in 1 tbsp of soy sauce.
6. Step 6: Cook for an additional 2 minutes.
7. Step 7: Serve hot.

Egg and Cheese Sandwich

Calories: 325

Ingredients:

• whole grain bread 2 slices
• egg 2 large
• cheddar cheese 2 slices
• olive oil 1 teaspoon

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: In a non-stick pan, heat 1 teaspoon of olive oil over medium heat.
3. Step 3: Crack the eggs into the pan and cook to your desired doneness, about 5 minutes.
4. Step 4: Place one slice of cheddar cheese on each egg and allow it to melt.
5. Step 5: Assemble the sandwich by layering the egg and cheese between the two slices of toasted bread.
6. Step 6: Serve immediately.

Quinoa Tabbouleh

Calories: 454

Ingredients:

• quinoa 1/2 cup dry
• tomato 2 medium
• cucumber 1 small
• parsley 1 bunch
• lemon juice 2 tablespoons

Cooking Steps:

1. Step 1: Rinse the quinoa under cold water.
2. Step 2: Cook the quinoa according to package instructions, about 15 minutes, then let it cool.
3. Step 3: Dice the tomatoes and chop the cucumbers and parsley finely.
4. Step 4: In a large bowl, combine cooked quinoa, tomatoes, cucumbers, parsley, and lemon juice.
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Mix well and serve chilled.

Roasted Lemon Garlic Salmon

Calories: 520

Ingredients:

• salmon fillet 2 pieces (about 150g each)
• olive oil 2 tablespoons
• lemon 1 zest and juice
• garlic 3 cloves minced
• parsley to garnish
• salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place salmon fillets on a baking sheet lined with parchment paper.
3. Step 3: In a small bowl, mix olive oil, lemon zest, lemon juice, minced garlic, salt, and pepper.
4. Step 4: Brush the salmon fillets with the lemon garlic mixture evenly.
5. Step 5: Bake in the oven for 20 minutes or until the salmon is cooked through and flakes easily with a fork.
6. Step 6: Garnish with lemon slices and fresh parsley before serving.

Apple Cinnamon Overnight Oats

Calories: 325

Ingredients:

• rolled oats 60g
• almond milk 120ml
• applesauce 40g
• cinnamon 1 tsp
• honey 2 tsp
• apple 1 small, sliced
• nuts (optional) 5g

Cooking Steps:

1. Step 1: In a jar, combine rolled oats with almond milk.
2. Step 2: Add applesauce, cinnamon, and honey for sweetness.
3. Step 3: Stir the mixture well, seal the jar, and refrigerate overnight.
4. Step 4: In the morning, top with sliced apple and a sprinkle of nuts before serving.

Caesar Salad with Grilled Chicken

Calories: 450

Ingredients:

• chicken breast 150g
• romaine lettuce 80g
• cherry tomatoes 60g
• grated Parmesan cheese 20g
• croutons 15g
• Caesar dressing 30g

Cooking Steps:

1. Step 1: Season chicken breast with salt, pepper, and a bit of olive oil.
2. Step 2: Grill chicken until fully cooked and let it rest before slicing.
3. Step 3: In a bowl, combine romaine lettuce, cherry tomatoes, grated Parmesan cheese, and croutons.
4. Step 4: Add sliced grilled chicken on top of the salad.
5. Step 5: Drizzle with Caesar dressing and toss well before serving.

Chicken Stir Fry with Bell Peppers

Calories: 525

Ingredients:

• chicken breast 200g
• bell peppers 100g
• broccoli florets 100g
• carrots 50g
• soy sauce 20ml
• sesame oil 1 tsp

Cooking Steps:

1. Step 1: Slice chicken breast and season with soy sauce and sesame oil.
2. Step 2: In a pan, heat a bit of olive oil and cook chicken until golden brown.
3. Step 3: Add sliced bell peppers, broccoli florets, and carrots to the pan.
4. Step 4: Stir fry vegetables until they are tender-crisp.
5. Step 5: Serve the stir fry hot with a sprinkle of sesame seeds on top.

Scrambled Eggs with Spinach and Tomato

Calories: 325

Ingredients:

• Eggs 2
• Spinach 50g
• Tomato 1 medium
• Olive Oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Whisk 2 eggs with a pinch of salt and pepper in a bowl.
2. Step 2: Heat a nonstick pan over medium heat and add a bit of olive oil.
3. Step 3: Add chopped spinach and diced tomato to the pan and sauté for 2 minutes.
4. Step 4: Pour the eggs into the pan and cook until set, stirring gently to scramble.
5. Step 5: Serve hot with a sprinkle of feta cheese, if desired.

Italian Lentil Soup

Calories: 455

Ingredients:

• Olive Oil 2 tablespoons
• Onion 1 medium
• Carrot 1 large
• Celery 2 stalks
• Garlic 2 cloves
• Lentils 100g
• Canned Tomatoes 200g
• Chicken Broth 500ml
• Salt to taste
• Pepper to taste
• Italian Herbs 1 teaspoon

Cooking Steps:

1. Step 1: Heat olive oil in a pot, then add chopped onions, carrots, and celery.
2. Step 2: Saute until vegetables are softened, about 5 minutes.
3. Step 3: Add minced garlic and cook for 1 minute.
4. Step 4: Stir in lentils, canned tomatoes, and chicken broth.
5. Step 5: Season with salt, pepper, and Italian herbs.
6. Step 6: Bring to a boil, then simmer for 15-20 minutes until lentils are tender.
7. Step 7: Serve with a sprinkle of grated parmesan cheese if desired.

Grilled Steak with Mixed Vegetables

Calories: 525

Ingredients:

• Steak 200g
• Olive Oil 1 tablespoon
• Bell Peppers 1 large
• Zucchini 1 medium
• Red Onion 1 medium
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat a grill or grill pan over high heat.
2. Step 2: Season steak with salt, pepper, and a dash of olive oil.
3. Step 3: Grill steak for 4-5 minutes per side for medium-rare.
4. Step 4: Let steak rest for 5 minutes before slicing.
5. Step 5: Meanwhile, toss sliced bell peppers, zucchini, and red onion with olive oil and grill for 3-4 minutes.
6. Step 6: Serve steak with the grilled vegetables on the side.