Mediterranean diet meal plan

• •3 large eggs
• •150 g crushed tomatoes
• •1/2 red bell pepper, diced (60 g)
• •1/4 onion, diced (30 g)
• •1 tsp olive oil
• •30 g feta, crumbled
• •1/2 tsp cumin and 1/2 tsp paprika
• •1 whole-wheat pita (60 g)
• •Fresh parsley to finish

Sauté the onion and pepper in olive oil, then add the tomatoes and spices and simmer 8 minutes. Make wells, crack in the eggs, cover and cook 5 minutes, then top with feta and parsley and serve with warm pita.

• •170 g skinless chicken thigh (raw weight)
• •1 tsp shawarma spice blend (cumin, coriander, turmeric, paprika)
• •1 tsp olive oil
• •270 g cooked bulgur (about 90 g dry)
• •100 g cucumber and tomato, diced
• •40 g hummus
• •1 tsp olive oil and lemon juice for the salad
• •Fresh parsley

Toss the chicken in spices and oil, then pan-sear or bake at 220°C/425°F for 18-20 minutes and slice. Serve over bulgur with the chopped salad and a scoop of hummus; this keeps well for meal prep.

• •200 g plain nonfat Greek yogurt
• •20 g walnuts, chopped
• •1 tbsp honey
• •100 g mixed berries (fresh or frozen)

Spoon the yogurt into a container and top with berries, walnuts and a drizzle of honey. Keep the walnuts separate if prepping ahead so they stay crunchy.

• •170 g salmon fillet
• •250 g baby potatoes, halved
• •150 g green beans, trimmed
• •2 tsp olive oil
• •1 lemon (zest and juice)
• •2 garlic cloves, minced
• •1 tsp dried oregano
• •Salt and pepper

Roast the potatoes with half the oil and oregano at 220°C/425°F for 15 minutes. Add the salmon and green beans, season with garlic, lemon and the remaining oil, and bake 12-15 minutes more.

• •1 medium apple
• •20 g raw almonds
• •Pinch of cinnamon

Slice the apple, sprinkle with cinnamon and enjoy with the almonds. Easy to pack for work or the afternoon.