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Mediterranean Glow Week

Mediterranean Glow Week

BalancedHeart-healthyMediterranean
🔥 2000 kcal💪 125g protein🍚 109g carbs🥑 120g fat🌾 27g fibreper day

The gold standard of healthy eating: legumes, olive oil, fish, whole grains and vegetables — the Mediterranean pattern in a ready-to-cook week.

⬇️ Get the full kit7-day plan + recipes + shopping list (PDF) 💚 Make it mineresized to YOUR body & goal

Day 1

🔥 2000 kcal 💪 136g 🌾 18g
Breakfast Scrambled eggs with spinach and feta 🍽️ Scrambled eggs (5 eggs) with 1 cup spinach and 1/4 cup feta cheese 500 kcal · P37 · C9 · F36 · 3 fib View recipe →
Lunch Grilled fish with couscous salad 🍽️ 170g grilled fish fillet with 1.5 cups couscous salad (mixed veg) 607 kcal · P41 · C55 · F23 · 8 fib View recipe →
Snack Olives and a small piece of feta 🍽️ 1/2 cup Kalamata olives and 70g feta cheese 214 kcal · P8 · C5 · F19 · 3 fib View recipe →
Dinner Baked salmon with roasted asparagus 🍽️ 200g baked salmon fillet with 1.5 cups roasted asparagus 679 kcal · P50 · C10 · F48 · 4 fib View recipe →

Day 2

🔥 2000 kcal 💪 105g 🌾 38g
Breakfast Whole-wheat toast with avocado + 100g grilled chicken 🍽️ 2 slices whole-wheat toast with 1/2 medium avocado 614 kcal · P41 · C45 · F30 · 10 fib View recipe →
Lunch Grilled fish with couscous salad 🍽️ 170g grilled fish fillet with 1.5 cups couscous salad (mixed veg) 561 kcal · P38 · C51 · F21 · 7 fib View recipe →
Snack Apple slices with almond butter 🍽️ 1 large apple sliced with 2.5 tablespoons almond butter 198 kcal · P6 · C20 · F13 · 6 fib View recipe →
Dinner Vegetarian moussaka (quick version) 🍽️ 1.5 cups vegetarian moussaka (lentil & eggplant based) 627 kcal · P20 · C60 · F32 · 15 fib View recipe →

Day 3

🔥 2000 kcal 💪 144g 🌾 19g
Breakfast Scrambled eggs with spinach and feta 🍽️ Scrambled eggs (5 eggs) with 1 cup spinach and 1/4 cup feta cheese 500 kcal · P37 · C9 · F36 · 3 fib View recipe →
Lunch Large Greek salad with chicken 🍽️ 2 cups Greek salad (cucumber, tomato, onion, olives, feta) with 150g grilled chicken breas 607 kcal · P51 · C15 · F38 · 6 fib View recipe →
Snack Apple slices with almond butter 🍽️ 1 large apple sliced with 2.5 tablespoons almond butter 214 kcal · P6 · C21 · F14 · 6 fib View recipe →
Dinner Baked salmon with roasted asparagus 🍽️ 200g baked salmon fillet with 1.5 cups roasted asparagus 679 kcal · P50 · C10 · F48 · 4 fib View recipe →

Day 4

🔥 2000 kcal 💪 118g 🌾 32g
Breakfast Whole-wheat toast with avocado 🍽️ 2 slices whole-wheat toast with 1/2 medium avocado 500 kcal · P11 · C50 · F30 · 11 fib View recipe →
Lunch Large Greek salad with chicken 🍽️ 2 cups Greek salad (cucumber, tomato, onion, olives, feta) with 150g grilled chicken breas 607 kcal · P51 · C15 · F38 · 6 fib View recipe →
Snack Apple slices with almond butter 🍽️ 1 large apple sliced with 2.5 tablespoons almond butter 214 kcal · P6 · C21 · F14 · 6 fib View recipe →
Dinner Lamb kofta with tabbouleh 🍽️ 200g lamb kofta (4 koftas) with 2 cups tabbouleh salad 679 kcal · P50 · C35 · F42 · 9 fib View recipe →

Day 5

🔥 2000 kcal 💪 108g 🌾 29g
Breakfast Whole-wheat toast with avocado 🍽️ 2 slices whole-wheat toast with 1/2 medium avocado 500 kcal · P11 · C50 · F30 · 11 fib View recipe →
Lunch Grilled fish with couscous salad 🍽️ 170g grilled fish fillet with 1.5 cups couscous salad (mixed veg) 607 kcal · P41 · C55 · F23 · 8 fib View recipe →
Snack Apple slices with almond butter 🍽️ 1 large apple sliced with 2.5 tablespoons almond butter 214 kcal · P6 · C21 · F14 · 6 fib View recipe →
Dinner Baked salmon with roasted asparagus 🍽️ 200g baked salmon fillet with 1.5 cups roasted asparagus 679 kcal · P50 · C10 · F48 · 4 fib View recipe →

Day 6

🔥 2000 kcal 💪 117g 🌾 31g
Breakfast Greek yogurt with honey and nuts 🍽️ 1.5 cups Greek yogurt (full-fat) with 2 tablespoons honey and 1/4 cup mixed nuts 500 kcal · P35 · C35 · F25 · 3 fib View recipe →
Lunch Large Greek salad with chicken 🍽️ 2 cups Greek salad (cucumber, tomato, onion, olives, feta) with 150g grilled chicken breas 607 kcal · P51 · C15 · F38 · 6 fib View recipe →
Snack Hummus with whole-wheat pita 🍽️ 3/4 cup hummus with 2 whole-wheat pita breads 214 kcal · P9 · C29 · F8 · 7 fib View recipe →
Dinner Vegetarian moussaka (quick version) 🍽️ 1.5 cups vegetarian moussaka (lentil & eggplant based) 679 kcal · P22 · C65 · F34 · 15 fib View recipe →

Day 7

🔥 2000 kcal 💪 144g 🌾 19g
Breakfast Scrambled eggs with spinach and feta 🍽️ Scrambled eggs (5 eggs) with 1 cup spinach and 1/4 cup feta cheese 500 kcal · P37 · C9 · F36 · 3 fib View recipe →
Lunch Large Greek salad with chicken 🍽️ 2 cups Greek salad (cucumber, tomato, onion, olives, feta) with 150g grilled chicken breas 607 kcal · P51 · C15 · F38 · 6 fib View recipe →
Snack Apple slices with almond butter 🍽️ 1 large apple sliced with 2.5 tablespoons almond butter 214 kcal · P6 · C21 · F14 · 6 fib View recipe →
Dinner Baked salmon with roasted asparagus 🍽️ 200g baked salmon fillet with 1.5 cups roasted asparagus 679 kcal · P50 · C10 · F48 · 4 fib View recipe →

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.