Mediterranean Omelette

Mediterranean Omelette

(Total Time: 15 min | Serves 2)

Ingredients

• Oil or butter – 1 teaspoon
• Milk or cream – 1 tablespoon
• Diced tomato – 2 tablespoons
• Sliced kalamata olives – 2 tablespoons
• Artichoke heart quartered – 1
• Crumbled feta cheese – 1 tablespoon
• Romesco sauce – 1 tablespoon

Instructions

1. Place a skillet over medium heat. Pour a mixture of milk, egg, oregano salt and pepper and then add to the skillet and cover.
2. Cook the egg mixture until the eggs begin to set. Sprinkle with artichoke, olive, and feta on the half part of the egg and then fold the remaining part of the egg over.
3. Cook the folded egg for about a minute then remove from the heat and top with romesco sauce.
4. Serve and enjoy!

Nutrition Information:

Calories per serving: 303; Carbohydrates: 21g; Protein: 18g; Fat: 17g; Sugar: 4g; Sodium: 630mg; Fiber: 5g 

Zucchini and Tomato Frittata

  

Zucchini and Tomato Frittata

(Total Time: 15 min | Serves 2)

Ingredients

• Eggs – 8
• Crushed red pepper – ¼ teaspoon
• Olive oil – 1 tablespoon
• Thinly sliced zucchini – 1
• Cherry tomatoes – ½ cup (halved)
• Fresh mozzarella balls – 2 ounces
• Coarsely Chopped walnuts – 1/3 cup

Instructions

1. Get the skillet preheated. In a medium bowl, whisk the eggs together and then add salt and crushed red pepper.
2. Heat olive oil in a skillet over medium heat. Add zucchini slices at the bottom of the skillet and cook for about 3 minutes as you turn once.
3. Top zucchini with cherry tomatoes and then pour egg mixture into the skillet. Top with mozzarella balls and walnuts. Cook for about 5 minutes or until the sides begin to set.
4. Broil it 4 inches from the heat for about 4 minutes or until set.
5. Cut into wedges and then serve with slices of tomatoes and basil leaves with additional olive oil.

Nutrition Information:

Calories per serving: 281; Carbohydrates: 4g; Protein: 18g; Fat: 22g; Sugar: 4g; Sodium: 334mg; Fiber: 1g 

Mediterranean Breakfast Egg Muffins

Mediterranean Breakfast Egg Muffins

(Total Time: 40 min | Serves 1)

Ingredients

• Cooking oil spray
• Eggs – 3
• Skimmed milk – 2 tablespoons
• Grated parmesan cheese – 4 tablespoons
• Red pepper finely chopped – ¼
• Chopped tomatoes
• Grated cheddar cheese – 25g
• Leek finely chopped – 35g
• Baby spinach finely chopped – 25g

Instructions

1. Get the oven preheated to 190⁰C. Spray silicon muffin tin with the cooking spray.
2. Whisk eggs, parmesan cheese and milk together in a pouring jug and then season.
3. Mix all of the finely chopped vegetables into a bowl and then portion into 6 muffin cups.
4. Pour the egg mixture over each of the muffin cups and then mix with the chopped vegetables.
5. Divide grated cheddar cheese and use to top each of the muffin cups.
6. Place in the oven and bake in the center of the oven for about 20 minutes or until the egg is set.
Nutrition Information:


Calories per serving: 308; Carbohydrates: 9g; Protein: 24g; Fat: 19g; Sugar: 4g; Sodium: 0mg; Fiber: 1g 

Mediterranean Toast

Mediterranean Toast

Total Time: 20 min | Serves 1)

Ingredients

3. • Whole-wheat or multigrain bread – 1 slice
   • Roasted red pepper hummus – 1 tablespoon
   • Mashed avocado – 1/3
   • Sliced cherry tomatoes – 3
   • Sliced Greek olives – 3
   • Hard-boiled egg sliced – 1
   • Reduced fat crumbled feta – 1 ½ teaspoon
   Instructions
   
   
   1. Toast the slice of bread and then top with mashed avocado and hummus.
   2. Add the cherry tomatoes and olives. Top with the sliced hard-boiled egg and feta.
   3. Season with salt and pepper and then enjoy!

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   Nutrition Information:
   
   
   Calories per serving: 333; Carbohydrates: 33g; Protein: 16g; Fat: 17g; Sugar: 3g; Sodium: 730mg; Fiber: 8g 

Pancakes

Pancakes

(Total Time: 20 min | Serves 2)

Ingredients

• Eggs – 2
• Vanilla protein powder – 2 scoops
• Baking Powder – 2 teaspoon
• Liquid stevia – 5 drops
• Pastured butter
• Heavy cream

Instructions

1. Place all the ingredients apart from butter into a blender. Blend until smooth and well mixed.
2. Place frying pan over medium heat and then grease with butter.

3. Add the blended mixture into the frying pan and then allow to cook as you flip once the bubbles appear over the pancake.
4. Turn the other side and cook as well.
5. Remove from heat once cooked and then serve in a plate.
6. Top it up with butter or ghee and then enjoy!

Nutrition Information:

Calories per serving: 400; Carbohydrates: 1g; Protein: 28g; Fat: 37g; Sugar: 1g; Sodium: 340mg; Fiber: 0g 

Blackberry Ginger Overnight Bulgar

Blackberry Ginger Overnight Bulgar

(Total Time: 10 min | Serves 2)

Ingredients

• Plain low-fat yoghurt – 2/3 cup
• Bulgar – ¼ cup
• Refrigerated coconut milk – 3 tablespoons
• Honey – 2 tablespoons
• Crystallized ginger – ¼ teaspoon
• Blackberries – ¼ cup

Instructions

1. In a bowl, stir the ingredients all together apart from the blackberries.
2. Divide the mixture into two half jars and then top with blackberries.
3. Stir and then serve.

Nutrition Information: 

Calories per serving: 215; Carbohydrates: 4g; Protein: 8g; Fat: 2g; Sugar: 8g; Sodium: 74mg; Fiber: 1g 

Breakfast Casserole with Sausage and Cheese

  Breakfast Casserole with Sausage and Cheese

(Total Time: 45 min | Serves 6)

Ingredients

• Breakfast sausage – 1 pound
• Eggs – 10 large
• Heavy cream
• Cheddar cheese
• Fresh parsley
• Ground dry mustard – 1 teaspoon
• Salt and black pepper ¼ teaspoon

Instructions

1. Have the oven preheated to 370⁰F.
2. Place a greased skillet over medium heat and then cook minced garlic for a minute or until fragrant.
3. Add sausage and then allow to cook for about 10 minutes or until no longer pink.
4. In a bowl, whisk together the eggs, half of cheddar cheese, parsley, heavy cream, sea salt and black pepper.
5. Have the casserole dish and then arrange the crumbled sausage at the bottom of the dish.
6. Pour the egg mixture over the cooked sausages and then sprinkle with the remaining cheddar cheese.
7. Place in the oven and then bake for 30 minutes or until the cheese is melted and eggs set.

Nutrition Information:

Calories per serving: 281; Carbohydrates: 1g; Protein: 17g; Fat: 23g; Sugar: 0g.

Shakshouka Mediterranean Breakfast

Shakshouka Mediterranean Breakfast

(Total Time: 30 min| Serves 2)

Ingredients

• Finely sliced onion – 1
• Garlic cloves chopped – 1

• Chopped tomatoes -1 15 oz
• Red bell peppers – 2
• Spicy harissa – 1 teaspoon
• Sugar – 1 teaspoon
• Olive oil – 2 tablespoons
• Chopped parsley – 1 tablespoon
• Eggs – 4
• Salt and pepper to taste

Instructions

1. Place a skillet over medium heat and then add olive oil. After that, add onions and peppers. Cook for about 5 minutes as you stir occasionally.
2. Add garlic and then cook for one more minute. Add tomatoes, harissa and sugar, and cook for 7 minutes. Season with salt and pepper. Next, use a wooden spoon to make about 4 indentations in the mixture and then add an egg to each of the holes.
3. Cover the pot and allow to cook until the egg whites are set. Sprinkle the mixture with fresh parsley.
4. Serve and enjoy with some crusty bread.

Nutrition Information:

Calories per serving: 455; Carbohydrates: 3g; Protein: 25g; Fat: 38g; Sugar: 0g; Sodium: 350mg; Fiber: 0g 

Creamy Oatmeal Bowls with Raspberry Seeds and Honey

Creamy Oatmeal Bowls with Raspberry Seeds and Honey

(Total Time: 20 min| Serves 3)

Ingredients

• Rolled oats – 1 cup
• Ground cinnamon – ½ teaspoon
• Boiling water – 2 cups
• Butter – 2 teaspoons
• Pinch of salt

For Toppings

1. Fresh berries or preferred fruit
2. Seeds and nuts of choice
3. Honey to taste

Instructions

1. To cook the oats, place a saucepan over medium heat and then add water and sauce 

1. and bring to a boil. Add the oats and then cook for about 5 minutes.
2. Lower the heat and allow to simmer for 10 minutes as you stir regularly or until the oats are creamy and water well absorbed.
3. Remove the pot off from heat and then add cinnamon and butter, and cover with a lid as you allow to cook for 5 minutes.
4. Stir the oats again once the 5 minutes are up and then serve topped with nuts, berries and seeds, and drizzle with honey.

Nutrition Information:

Calories per serving: 541; Carbohydrates: 35g; Protein: 12g; Fat: 26g; Sugar: 0g; Sodium: 450mg; Fiber: 11g 

7-Day Mediterranean Meal Plan – 1200 Calories Per Day

• 7-Day Mediterranean Meal Plan – 1200 Calories Per Day
• Breakfast: Oatmeal with Fruits and Nuts (calories – 297)
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• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (calories 47)
• Medium apple – ½
• Lunch (Calories 320)
• Spiced Chickpea with Green Salad
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Pitted kalamata olives – 5
• Spiced chickpea – ¼ cup
• Combine all the ingredients and then top with olive oil and balsamic vinaigrette.
• Snack (calories 51)
• Dried apricots – 6
• Dinner (calories 457)
• Salmon Roast with Couscous and Fennel
• Roasted salmon fillet coated with ¼ teaspoon olive oil and ¼ teaspoon dried oregano, and seasoned with salt and pepper
• Roasted fennel bulb – 1 cup tossed with ½ tablespoon olive oil and a pinch of salt and pepper
• Whole wheat couscous cooked and topped with 1 tablespoon chopped walnuts
• Lemon wedge for garnish
• Snack (37 calories)
• Medium plum or fresh fig – 1
• Day 2:
• Oatmeal with Fruits and Nuts (calories – 297)
• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (70 calories)
• Clementines – 2
• Lunch (Calories 320)
• Spiced Chickpea with Green Salad
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Pitted kalamata olives – 5
• Spiced chickpea – ¼ cup
• Combine all the ingredients and then top with olive oil and balsamic vinaigrette.
• Snack (108 calories)
• Walnuts halves – 5
• Dried apricots – 5
• Dinner (calories 427)
• Tomato and artichoke gnocchi – 1 ¾ cups
• Day 3:
• Breakfast (calories 266)
• Egg and Toast breakfast
• Toasted whole-wheat bread - 1 slice
• Mashed medium avocado – ¼
• Large egg cooked – 1
• Clementine -1
• Top with an egg and mashed avocado.
• Snack (calories 131)
• Spiced chickpea nuts – ¼ cup
• Lunch (calories 332)

• Leftovers
• Tomato and artichoke gnocchi – 1 cup
• Mixed greens – 2 cups
• Top the salad greens with olive oil and balsamic vinaigrette.
• Snack (calories 25)
• Dried apricots – 3
• Dinner (calories 447)
• Cod with Vegetables & Couscous
• Cooked cod in olive oil and seasoned with herbs as preferred
• Cherry tomatoes – ½ cup
• Sliced zucchini sautéed in olive oil and seasoned with salt and pepper
• Whole wheat couscous cooked – 1 cup
• Whole wheat pita toasted – ½
• Lemon wedge for garnish
• Day 4:
• Breakfast (calories 279)
• Whole wheat toast – 1 slice
• Peanut butter – 1 tablespoon
• Medium banana – 1
• Snack (calories 65)
• Walnut halves – 5
• Lunch (calories 350)
• Greek Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top with balsamic vinegar and olive oil and serve with whole-wheat pita and some hummus for dipping.
• Snack (calories 80)
• Plain Greek yoghurt topped with sliced strawberries ¼ cup
• Dinner (calories 416)
• Italian egg drop soup – 1 ½ cups
• Arugula – 2 cups topped with balsamic vinegar and olive oil
• Toasted whole-wheat bread – 1 slice drizzled with olive oil
• Day 5:
• Breakfast (calories 297)
• Oatmeal with Fruits and Nuts
• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (calories 152)
• Medium apple – ½
• Peanut butter – 1 tablespoon
• Lunch (calories 305)
• Greek Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top with balsamic vinegar and olive oil and serve with whole-wheat pita and some hummus for dipping.
• Snack (calories 80)
• Plain Greek yogurt topped with sliced strawberry ¼ cup
• Dinner (calories 416)
• Italian egg drop soup – 1 ½ cups
• Arugula – 2 cups topped with balsamic vinegar and olive oil
• Toasted whole-wheat bread – 1 slice drizzled with olive oil
• Day 6:
• Breakfast (calories 279)
• Whole wheat toast – 1 slice
• Peanut butter – 1 tablespoon
• Medium banana – 1
• Snack (calories 78)
• Hard boiled eggs seasoned with salt and pepper
• Lunch (calories 299)
• Green Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Combine the ingredients and then top with balsamic vinegar and olive oil.
• Serve with toasted whole-wheat pita and hummus for dipping.
• Snack (calories 95)
• Medium apple -1
• Dinner (calories 444)
• Mediterranean tuna spinach salad – 1 serving
• Toasted whole-wheat bread – 1 slice
• Day 7:
• Breakfast (calories 266)
• Egg and Toast Breakfast
• Toasted whole-wheat bread - 1 slice
• Mashed medium avocado – ¼
• Large egg cooked – 1
• Clementine -1
• Top with an egg and mashed avocado.
• Snack (calories 95)
• Medium apple -1
• Lunch (calories 350)
• Green Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top the salad with balsamic vinegar and olive oil.
• Serve with toasted whole-wheat pita and hummus for dipping.
• Snack (calories 27)
• Sliced strawberries – ¼ cup
• Dinner (calories 484)
• Chicken - 1 serving
• Steamed broccoli florets – 1 cup

Cooked whole-wheat couscous