10-Day Anti-Inflammatory Mediterranean Diet Challenge: Transform Your Health Now

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Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 6

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Day 7

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Day 8

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Day 9

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Day 10

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10-Day Anti-Inflammatory Mediterranean Diet Challenge: Transform Your Health Now

Day 1

A.M. snack: 2 Savory Date & Pistachio Bites with 1 cup blueberries, lunch: 1 medium apple, P.M. snack: 1 cup nonfat plain Greek yogurt, dinner.

Day 2

Double the goat cheese, blackberry, and almond topped toast for breakfast, add 12 walnuts to the A.M. snack, 1 medium apple to lunch, 1 cup nonfat plain Greek yogurt to the P.M. snack.

Day 3

Add 2 clementines to A.M. snack, 1 medium pear to lunch, 1 cup nonfat plain Greek yogurt to P.M. snack, 2 servings Seared Scallops with White Bean Ragu & Charred Lemon to dinner

Day 4

Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast, 1 cup nonfat plain Greek yogurt for breakfast, 2 clementines and 16 walnuts for lunch, and 1 medium whole-wheat dinner roll for supper.

Day 5

Add 1 serving Anti-Inflammatory Cherry-Spinach Smoothie to breakfast, 16 walnuts to A.M., 1 cup nonfat plain Greek yogurt to P.M., and 2 servings Savory Date & Pistachio Bites and 1 medium apple to evening snacks.

Day 6

Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie, A.M. snack to 2 servings Savory Date & Pistachio Bites, A.M. snack to 1 medium pear, P.M. snack to 1 medium apple, 4 walnuts, and 1 cup nonfat plain Greek yogurt.

Day 7

Increase breakfast to 2 serves Goat Cheese, Blackberry, and Almond Topped Toast, lunch to 1 medium pear, dinner to 1 medium whole-wheat dinner roll, and A.M. snack to 2 clementines.

Day 8

Need something plant-based to curb hunger between meals? Snack on nuts. They include fiber and healthy fats to keep you full.

Day 9

This healthful Slow-Cooker Mediterranean Stew may be set and forgotten. In this recipe, your slow cooker will turn veggies and beans into a tasty, satisfying, plant-based meal that will keep you warm even in cold weather.

Day 10

Stop cooking tonight and patronize a neighborhood eatery. Select a dish with vegetables, whole grains, and lean proteins like fish, chicken, or beans.

See Also

10 Anti-Inflammatory Mediterranean Diet Hacks for Effortless Weight Loss":