2-Week Anti-Inflammator Mediterranean Diet Challenge: Transform Your Body Fast
Day 1
Breakfast Oatmeal with fruit and coffee or tea.Eat a handful of almonds or walnuts.Lunch: 1/2 whole-grain turkey sandwich with lentil soup.Dinner: Veggie and white bean stew.
Day 2
Breakfast Honey and walnuts on plain Greek yogurt with coffee or tea.Snack Roasted chickpeas.Lunch: Leftover veggie and bean stew from dinner yesterday.Snack A peach (or apple, seasonal)
Day 3
Breakfast smoothie with your milk, fruit, and nut butter.Enjoy a snack of mashed avocado with lemon juice and salt on whole-grain crackers.Three-bean soup with pesto and a whole-grain bread for lunch.
Day 4
Breakfast: coffee or tea, toasted whole-grain bread, cheese, and strawberries.Lunch Lentil salad with feta, roasted red peppers, sun-dried tomatoes, and olives.Fresh fruit and Greek yogurt snack.
Day 5
Breakfast Coffee or tea and leftover farro from dinner on day 3 with a poached egg and avocado slices for breakfast.Whole-grain toast with quinoa, bean, and veggie salad for lunch.
Day 6
Breakfast Smoked salmon, capers, and tomato slices with coffee or tea.Snack summer peaches or two apricots, or winter pears.Mediterranean bean salad and whole-grain crackers for lunch.
Day 7
Breakfast Greek yogurt with sunflower seeds and strawberries with coffee or tea.Snack Orange slices and pistachios.Lunch Sliced tomatoes, cheese, and olives on whole-grain bread.
Day 8
Breakfast coffee or tea, two eggs with sautéed spinach or kale, and an orange.Lamb stew from day 6 dinner for lunch.Snack Dark chocolate and mixed nuts.
Day 9
You-pick-it milk, frozen cherries, banana, and cocoa powder breakfast smoothie.Snack Small hummus-stuffed peppers.Lunch The tuna salad has olive oil, dried herbs, olives, and whole-grain crackers.
Day 10
Breakfast coffee or tea and oatmeal with raisins, crushed walnuts, and honey, if desired.A fruit and Greek yogurt snack.Leftover Tuscan white bean soup from day 9 dinner.
Day 11
Coffee or tea and avocado-veggie frittata for breakfast.Lunch: filled grape leaves (dolmas) with hummus and pita.Snack Nut butter apple.
Day 12
Breakfast Coffee or tea and a small bowl of ricotta with berries, peaches, or fresh apricots and honey.Snack A handful of gently salted nuts (hazelnuts, pistachios, almonds, or mix).
Day 13
Coffee or tea, then porridge with nut butter and blueberries.Lunch: salmon salad sandwich with bean soup.Shakshuka (baked eggs in tomato sauce) with feta and polenta for dinner.
Day 14
Coffee or tea, toasted whole-grain bread, ricotta, and fruit for breakfast.Lunch: Roasted sweet potato, goat cheese, and walnut quinoa bowl.Dinner Artichoke and cannellini bean pasta with Parmesan and bread crumbs.