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EAT IN A DAY – MEDITERRANEAN DIET MEAL PLAN

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

 

 

Ingredients

Greek Yogurt with Quinoa Granola

Ingredients for 1 serving

  • 7oz 2% Greek yogurt
  • 1 scoop collagen or protein powder (optional and not included in macros)
  • 3 tablespoons homemade quinoa granola or use favorite store-bought granola
  • 1/4 cup blueberries (or strawberries)
Steps

Add 7oz of Greek yogurt to a container.  If you want a boost a protein, mix in the protein powder.  Add blueberries and granola on top.  Enjoy!

See the full Greek Yogurt with Quinoa Granola recipe.

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Calories
290
Protein
23g
Fat
11g
Carbs
24g
Sodium
65mg
Fiber
3g
Sugar
4g
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Walnuts & Berries

Ingredients

Ingredients for 1 serving

  • 1/4 cup raw walnuts (or nut of choice)
  • 1/2 cup strawberries, halved
  • 2 boiled eggs (optional and not included in macros)
Steps

For a between meals snack, I eat walnuts, berries and sometimes, boiled eggs.  It’s filling, energizing and nutritious!

Calories
220
Protein
5g
Fat
20g
Carbs
10g
Sodium
0mg
Fiber
4g
Sugar
4g
Ingredients

Ingredients for 4 servings

  • Chicken
    • 1 1/2 lb chicken breast, skinless
    • Pinch of sea salt and pepper
    • 2 teaspoons cumin (optional)
    • 1 teaspoon oregano (optional)
  • Brown Rice Mix
    • 2 cups (frozen) brown rice
    • 1 medium eggplant, cubed
    • 1 tablespoon The Fit Cook Green Chile Lime (or a lemon pepper season)
    • 1 tablespoon The Fit Cook Land (or dried herbs of choice)
    • Pinch of sea salt & pepper
    • 1 -2 tablespoons of the sauce
  • Sauce
    • 1 cup finely chopped parsley
    • 4 tablespoons olive oil
    • 1 tablespoon lemon zest
    • Juice from 1/2 lemon
    • 1 1/2 oz capers
    • 4oz canned pimentos (no juice)
    • Sea salt & pepper to taste
Steps

See the Chicken and Eggplant Grain Bowl recipe for the steps.

Calories
480
Protein
43g
Fat
19g
Carbs
33g
Sodium
380mg
Fiber
7g
Sugar
6g
Ingredients

White Bean and Farro Stew

Ingredients for 6 servings

  • 2 tablespoons olive oil
  • 1/2 medium white onion, chopped
  • 2 celery stalks, chopped
  • 2 medium carrots, chopped
  • 3 garlic cloves, minced
  • 2 cans (28oz) (fire roasted) diced tomatoes
  • 1 can (15oz) white beans, drained
  • 1 cup uncooked farro
  • 4 cups water
  • 1 bay leaf (optional)
  • Sea salt & pepper to taste
  • Garnish
    • Parsley
Steps

See the full White Bean & Farro Stew recipe for the steps.

Calories
290
Protein
12g
Fat
5g
Carbs
50g
Sodium
680mg
Fiber
8g
Sugar
7g