As we age, our nutritional needs change, and it becomes increasingly important to nourish our bodies with foods that support overall health and vitality. One way to promote healthy aging is by following the Mediterranean diet, which emphasizes whole foods rich in nutrients and antioxidants. In this blog, we’ll explore a 7-day Mediterranean diet meal plan designed by a dietitian to support healthy aging.
Day 1: Monday
- Breakfast: Greek yogurt topped with fresh berries and a sprinkle of nuts.
- Lunch: Mediterranean salad with mixed greens, cucumbers, tomatoes, olives, feta cheese, and a drizzle of olive oil and balsamic vinegar.
- Dinner: Grilled salmon seasoned with lemon and herbs, served with roasted vegetables and quinoa.
Day 2: Tuesday
- Breakfast: Oatmeal cooked with almond milk and topped with sliced bananas, walnuts, and a drizzle of honey.
- Lunch: Whole grain wrap filled with hummus, grilled vegetables, and spinach.
- Dinner: Mediterranean-style chicken skewers marinated in garlic, lemon, and oregano, served with a side of roasted sweet potatoes and steamed broccoli.
Day 3: Wednesday
- Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese, served with whole grain toast.
- Lunch: Lentil soup with a side of mixed greens dressed with olive oil and lemon juice.
- Dinner: Whole wheat pasta tossed with sautéed shrimp, cherry tomatoes, garlic, and fresh basil.
Day 4: Thursday
- Breakfast: Smoothie made with spinach, frozen berries, Greek yogurt, and almond milk.
- Lunch: Quinoa salad with roasted vegetables, chickpeas, and feta cheese, dressed with a lemon-tahini dressing.
- Dinner: Baked white fish topped with a Mediterranean salsa made with tomatoes, olives, capers, and fresh herbs, served with a side of couscous and steamed asparagus.
Day 5: Friday
- Breakfast: Whole grain toast topped with mashed avocado, sliced tomatoes, and a sprinkle of feta cheese.
- Lunch: Greek salad with romaine lettuce, bell peppers, cucumbers, red onions, Kalamata olives, and grilled chicken, dressed with olive oil and red wine vinegar.
- Dinner: Eggplant parmesan served with a side of whole wheat spaghetti tossed in marinara sauce and a mixed green salad.
Day 6: Saturday
- Breakfast: Vegetable omelette made with bell peppers, onions, spinach, and feta cheese.
- Lunch: Whole grain pita filled with falafel, tzatziki sauce, and sliced tomatoes and cucumbers.
- Dinner: Grilled lamb chops seasoned with rosemary and garlic, served with roasted potatoes and steamed green beans.
Day 7: Sunday
- Breakfast: Whole grain pancakes topped with Greek yogurt and fresh berries.
- Lunch: Mediterranean-style stuffed bell peppers filled with quinoa, tomatoes, olives, and feta cheese.
- Dinner: Vegetable paella made with brown rice, mixed vegetables, and a variety of spices such as saffron and paprika.
Conclusion: Following a Mediterranean diet can provide numerous health benefits, including supporting healthy aging. By incorporating a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, you can nourish your body and promote longevity. Try this 7-day meal plan to kickstart your journey to healthy aging today!