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Sat 10 02 2024
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Mediterranean meal plan for a week, including snacks and a shopping list

by bernt & torsten

Here is a 7-day low-carb Mediterranean diet meal plan, including snacks.

Day 1:
- Breakfast: Greek yogurt with almonds and blueberries
- Snack: A handful of olives
- Lunch: Grilled chicken salad with avocado, tomatoes, cucumber, and feta
- Dinner: Grilled fish with a side of steamed broccoli and a drizzle of extra virgin olive oil
- Snack: A piece of dark chocolate

Day 2:
- Breakfast: Omelette with spinach and feta cheese
- Snack: Raw carrot sticks with hummus
- Lunch: Tuna salad with bell peppers, tomatoes, and olives
- Dinner: Roasted lamb with a side of grilled eggplant
- Snack: A handful of walnuts

Day 3:
- Breakfast: Scrambled eggs with tomatoes and olives
- Snack: Greek yogurt with a handful of berries
- Lunch: Grilled shrimp salad with avocado and extra virgin olive oil dressing
- Dinner: Beef kebabs with a side of roasted zucchini
- Snack: A piece of dark chocolate

Day 4:
- Breakfast: Greek yogurt with almonds and berries
- Snack: Apricots
- Lunch: Grilled fish salad with tomatoes and cucumbers
- Dinner: Baked chicken with a side of cauliflower 'rice'
- Snack: A handful of walnuts

Day 5:
- Breakfast: Omelette with mushrooms and feta cheese
- Snack: A handful of olives
- Lunch: Grilled salmon salad with avocado and extra virgin olive oil dressing
- Dinner: Stuffed peppers with ground turkey and cauliflower 'rice'
- Snack: A piece of dark chocolate

Day 6:
- Breakfast: Greek yogurt with berries and almonds
- Snack: Raw carrot sticks with hummus
- Lunch: Tuna salad with bell peppers, tomatoes, and olives
- Dinner: Grilled lamb with a side of steamed asparagus
- Snack: A handful of walnuts

Day 7:
- Breakfast: Scrambled eggs with tomatoes and olives
- Snack: Greek yogurt with a handful of berries
- Lunch: Grilled shrimp salad with avocado and extra virgin olive oil dressing
- Dinner: Baked chicken with a side of roasted Brussels sprouts
- Snack: A piece of dark chocolate

Shopping List:
- Greek yogurt
- Almonds
- Berries (blueberries, strawberries etc)
- Olives
- Avocados
- Cucumbers
- Salad green
- Tomatoes
- Feta cheese
- Chicken (fresh or frozen)
- Fish (fresh or frozen)
- Broccoli
- Eggs
- Spinach
- Carrots
- Hummus
- Bell peppers
- Tuna (canned or fresh)
- Lamb (fresh or frozen)
- Eggplant
- Zucchini
- Shrimp (fresh or frozen)
- Mushrooms
- Ground turkey
- Cauliflower
- Asparagus
- Extra virgin olive oil
- Roasted peppers
- Brussels sprouts
- Walnuts
- Dark chocolate

This meal plan should give you plenty of great ideas for delicious, simple, and healthy low-carb meals.

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