Mediterranean Diet 5-Day Meal Plan Featuring Walnuts

 

GROCERIES

  • Walnuts, 1 3.75-cup bag

  • Eggs, 2 dozen

  • Canned roasted tomatoes, 2 15-oz cans

  • Tomatoes, 10 medium

  • Cucumbers, 5 medium cucumbers

  • Feta cheese crumbles, 2 6-oz tubs

  • Dark chocolate, 5 280-calorie bars

  • Spinach greens, 5 4-cup bags

  • Canned salmon, 1 15-oz can

  • Avocados, 3

 

BREAKFAST SHAKSHUKA

  • 2 eggs

  • ½ cup canned, roasted tomatoes

  • 1 small tomato, chopped

  • 1/8 cup chopped walnuts

  • 1/8 cup feta cheese

  • Seasonings: salt, pepper, basil, oregano to taste

Instructions: Spray pan with olive oil spray. Add tomatoes. Crack eggs into pan. Cook on medium heat covered, for ~8 minutes. Top with feta and walnuts.

Cost: $1.47

Calories: 350; Carbohydrates: 14gm; Protein: 19gm; Fat: 22gm

 

MEDITERRANEAN LUNCH BOX

  • 2 hard boiled eggs

  • ¼ cup walnuts

  • 1 cucumbers, chopped

  • 1 tomato, chopped

  • ½ bar dark chocolate

  • Seasonings: salt, pepper, basil, oregano to taste

Instructions for Israeli salad: mix tomato & cucumber; top with seasoning to taste

Cost: $2.27

Calories: 525; Carbohydrates: 72gm; Protein: 24gm; Fat: 27gm

 

DINNER GREENS & SALMON PATTY

Greens

  • 4 cups spinach greens

  • 1/8 cup feta cheese crumbles

  • 1/8 cup walnuts

  • ½ avocado (for on the side)

Directions: spray pan with olive oil spray; sauté greens on medium heat for ~4 minutes until desired consistency. Top with walnuts and feta.

Salmon patties – makes 5 servings

  • 1 can salmon

  • 1 egg

  • 1/3 cup crushed walnuts

Directions: drain salmon in can. Mix salmon and egg in large bowl. Create 5 patties. Press patties on both sides into crushed walnuts until coated. Spray pan with olive oil spray. Cook patties on medium heat in a covered pan, ~7 minutes on each side.

Cost: $3.69

Calories: 450; Carbohydrates: 13gm; Protein: 27gm; Fat: 33gm

This post is sponsored by California Walnuts. As always, all opinions are my own. 

 

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