7-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian

The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, is renowned for its health benefits, especially for promoting healthy aging. This 7-day meal plan, designed by a dietitian, offers delicious and nutritious options to support your well-being.

Before we begin:

Adapt the plan to your calorie needs and preferences. Feel free to swap ingredients or meals within the same category.

Enjoy plenty of water throughout the day.

Include regular physical activity for optimal results.

Day 1:

Breakfast: Greek yogurt with berries, granola, and a drizzle of honey.

Lunch: Tuna salad with whole-wheat pita bread, leafy greens, and olives.

Snack: Apple slices with almond butter.

Dinner: Baked salmon with roasted vegetables and quinoa.

Day 2:

Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese.

Lunch: Leftover lentil soup with a side salad.

Snack: Carrot sticks with hummus.

Dinner: Chicken kabobs with grilled zucchini, peppers, and whole-wheat couscous.

Day 3:

Breakfast: Overnight oats with chia seeds, nuts, and berries.

Lunch: Vegetarian wraps with whole-wheat tortillas, black beans, corn salsa, and avocado.

Snack: Greek yogurt with a sprinkle of chopped nuts and cinnamon.

Dinner: Shrimp scampi with whole-wheat pasta, cherry tomatoes, and garlic.

Day 4:

Breakfast: Whole-wheat pancakes with banana slices and walnuts.

Lunch: Leftover pasta with avocado pesto and a side salad.

Snack: Pear slices with ricotta cheese and a drizzle of honey.

Dinner: Baked cod with roasted potatoes and green beans.

Day 5:

Breakfast: Muffin-tin omelets with cherry tomatoes and herbs.

Lunch: Chopped power salad with quinoa, chickpeas, vegetables, and a lemon-tahini dressing.

Snack: Trail mix with nuts, seeds, and dried fruit.

Dinner: lentil stew with whole-wheat bread.

Day 6:

Breakfast: Whole-wheat toast with mashed avocado, tomato, and a sprinkle of olive oil.

Lunch: Leftover salad with added protein like grilled chicken or tofu.

Snack: Cucumber slices with feta cheese and herbs.

Dinner: Turkey meatballs with roasted sweet potatoes and a side of Greek yogurt.

Day 7:

Breakfast: Smoothie with Greek yogurt, banana, spinach, and almond milk.

Lunch: Leftover turkey meatballs with a whole-wheat pita bread and hummus.

Snack: Cottage cheese with chopped grapes and a drizzle of honey.

Dinner: Vegetarian chili with whole-grain cornbread.

Remember:

This is just a sample plan. Feel free to adjust it based on your preferences and dietary needs.

Don't hesitate to consult a registered dietitian for personalized recommendations.

Enjoy the journey towards healthy aging through delicious and nutritious Mediterranean eats!

This meal plan is a starting point for embracing the Mediterranean way of eating for healthy aging. With its focus on fresh, whole foods, it's a delicious approach to nourishing your body and mind for years to come. So, grab your apron, experiment with the flavors, and discover the joys of Mediterranean cooking!