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Mediterranean Diet, Week 1
diana@dianaburk.com

Welcome to your meal plan!

On the next pages, you will find the customized plan I have created for you, along with an itemized grocery list and
delicious recipes.

All of these recipes have been selected based on general dietary needs, but you don't need to make them all at once.
Start by adding a couple of new recipes from this book into your regular meal rotation. If you like to write out your own
weekly meal plan to stay organized, you can print a blank meal plan template here.

I have included a full grocery list outlining the ingredients you need to follow this meal plan. Before you head out to do
your shopping, take some time to go through the list and check off any items you already have. This will save you time
and money!

The grocery list is organized into categories based on how a typical grocery store is laid out. This will allow you to do
your grocery shopping in an organized order starting with fruits, then vegetables, etc. Doing your shopping this way
will save you time.
if the grocery list calls for less than a whole item use any leftover veggies in salads or add them to dinner
recipes.

Every recipe states the total number of servings and the total prep time so that you know how many servings the recipe
creates, and how long it will take you to make it. Before you start cooking, assemble all ingredients and prep them
according to the ingredients list. Unless otherwise indicated, you will be eating one serving of each meal. So if a recipe
serves four, prepare it, divide it into four even portions and enjoy one portion.

You'll notice that some meals on the plan are shaded out. This means that the meal has been marked as a prep-ahead
meal. You've already prepared it, so you do not need to make it again. Cook once, and eat multiple times. Prepping
meals ahead is a great way to save you money and time in the kitchen!

These items are best when purchased as organic. If you’re on a limited budget these are the only items I would
purchase as organic.

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Strawberries
Spinach
Kale
Apples
Nectarines
Grapes Peaches
Cherries
Celery
Pears
Tomatoes
Potatoes
Hot Peppers

Avocados
Sweet Corn
Pineapple
Onions
Papaya
Sweet Peas
Frozen Eggplant Asparagus
Cauliflower
Cantaloupe
Broccoli
Mushrooms
Cabbage
Honeydew Melon
Kiwi

This program was created with four key nutrients in mind:

Good quality fats are associated with a lower risk of both heart disease and cancer. This plan is rich in
monounsaturated fat from olive oil, avocado, nuts, and seeds, and lower in saturated fat, meats, and dairy products.
Olive oil is the main source of fat in a Mediterranean diet and contains tocopherols, polyphenols, and a balanced
linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.

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An important source of protein in a Mediterranean diet is fish. Omega-3 fatty acids found in fish provide cardiovascular
benefits and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which
are associated with improved cognitive function. This program incorporates salmon, trout, and tuna into several meals
and snacks.

Adequate dietary fiber intake is associated with several health benefits including better digestive health, lower blood
pressure, weight loss, and reduced inflammation. This meal plan provides up to 40 grams of fiber daily from foods
such as fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats, lentils, hummus, spinach, and apples
is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system,
reduce oxidative stress in cells, and are useful in the treatment of inflammatory diseases. This meal plan is packed with
vitamin A sources like sweet potato, carrots, and salmon, and incorporates vitamin E through a daily dose of healthy
oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.

The information provided in this plan is intended for your general knowledge only and is not a substitute for medical
advice or treatment for specific medical conditions. None of my services shall be used to diagnose or treat any health
problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific
health issues and consult your physician before altering your diet. The information and recipes provided in this plan
should not be used in place of a consultation with your physician or other health care provider. I do not recommend
the self-management of health problems. Should you have any healthcare-related questions, please consult your
physician or another healthcare provider promptly. You should never disregard medical advice or delay in seeking it
because of the information provided in this plan.

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Overnight Bircher Muesli Overnight Bircher Muesli Overnight Bircher Muesli Creamy Mango Green Creamy Mango Green Hummus Toast with Avocado Hummus Toast with Avocado
Smoothie Smoothie

Crackers & Hummus Crackers & Hummus Apple with Almond Butter Apple with Almond Butter Yogurt & Berries Yogurt & Berries Yogurt & Berries

One Pan Mediterranean

Trout

Lentil & Feta Tabbouleh Penne with Bursted Cherry Greek Chicken Salad Roasted Carrots with Lentils Quinoa Greek Kale Chickpea Salad Mediterranean Tuna Pasta
Tomato Sauce & Tahini Salad

Salmon Cucumber Bites Salmon Cucumber Bites Celery & Hummus Celery & Hummus Apple Slices & Hummus Apple Slices & Hummus Apple Slices & Hummus

One Pan Mediterranean Grilled Bruschetta Chicken

Trout

Penne with Bursted Cherry Greek Chicken Salad Roasted Carrots with Lentils Quinoa Greek Kale Chickpea Salad Mediterranean Tuna Pasta Quinoa
Tomato Sauce & Tahini Salad

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 47% 47% 47% 41% 36% 48% 43%

38% 34% 36% 40% 42% 37% 37%

15% 19% 17% 19% 22% 15% 20%

1748 1780 1617 1717 1737 1856 1875

96g 97g 89g 82g 71g 104g 94g

174g 157g 152g 181g 190g 179g 183g

Fiber 38g Fiber 29g Fiber 41g Fiber 44g Fiber 36g Fiber 42g Fiber 38g

Sugar 35g Sugar 39g Sugar 53g Sugar 85g Sugar 98g Sugar 54g Sugar 49g

67g 86g 73g 86g 99g 74g 96g

Sodium 1561mg Sodium 2497mg Sodium 2143mg Sodium 1688mg Sodium 1695mg Sodium 1876mg Sodium 1576mg

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Apple Arugula Chicken Breast

Avocado Basil Leaves Feta Cheese
Lemon Celery Rainbow Trout Fillet
Mango Cherry Tomatoes Rye Bread
Cucumber Smoked Salmon
Fresh Dill

Almond Butter Garlic

Green Bell Pepper Artichoke Hearts
Green Lettuce Balsamic Vinegar

Black Pepper Heirloom Carrots Coconut Oil

Cardamom Kale Leaves Extra Virgin Olive Oil

Cinnamon Parsley Green Olives

Greek Seasoning Red Onion Pitted Kalamata Olives

Ground Flax Seed Tomato Red Wine Vinegar

Hemp Seeds Sun Dried Tomatoes

Italian Seasoning Tahini

Paprika Brown Rice Fusilli, Cooked

Sea Salt Chickpea Pasta

Sea Salt & Black Pepper Chickpeas Hummus

Sliced Almonds Lentils Plain Greek Yogurt
Sunflower Seeds Quinoa Unsweetened Almond Milk
Tuna Unsweetened Coconut Yogurt
Whole Grain Crackers

Frozen Berries
Water
Nutritional Yeast
Oats
Raisins
Unsweetened Shredded Coconut
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Overnight Bircher Muesli

8 hours

Oats (rolled) In a large bowl, combine the oats, shredded coconut, almonds, flax seeds,
Unsweetened Shredded raisins, hemp seeds, and cinnamon.
Coconut
Sliced Almonds Stir in the almond milk, yogurt, and grated apple. Mix well. Cover and let soak
in the fridge overnight.
Ground Flax Seed
Raisins
Hemp Seeds Divide into bowls or jars in the morning, and enjoy!

Cinnamon
Unsweetened Almond Milk
Unsweetened Coconut
Yogurt
Apple (medium, grated)
Refrigerate in an airtight container for up to four days.
The dry muesli mix can be scaled up and stored in a jar in your cupboard
for up to 2 months.
Serve with fresh berries and/or a drizzle of maple syrup or honey.
Make with Greek yogurt instead of coconut yogurt.

430
21g
53g
Fiber 10g
Sugar 13g
13g
Sodium 73mg
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Creamy Mango Green Smoothie

5 minutes

Mango (peeled, chopped) Add all ingredients into a blender and blend until smooth. Divide into glasses
Green Lettuce (separated and enjoy!
into leaves and washed)
Unsweetened Almond Milk
Plain Greek Yogurt Best enjoyed immediately. Refrigerate in an airtight container for up to two
Cardamom (ground) days.
Use coconut yogurt instead of Greek yogurt.
Use cow's milk or any other milk alternative.
Add protein powder, chia seeds, hemp seeds, or ginger.
323
6g
58g
Fiber 6g
Sugar 49g
15g
Sodium 235mg
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Hummus Toast with Avocado

10 minutes

Rye Bread (toasted)
Hummus
Avocado (sliced or mashed)
Sunflower Seeds
Sea Salt & Black Pepper (to taste)
Spread hummus over toast and top with avocado slices, sunflower seeds, salt
and pepper. Enjoy!
Use hemp seeds, sesame seeds or pumpkin seeds instead.

675
46g
55g
Fiber 18g
Sugar 4g
19g
Sodium 833mg
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Crackers & Hummus

5 minutes

Whole Grain Crackers

Dip the crackers into the hummus and enjoy!
Hummus

387
21g
43g
Fiber 5g
Sugar 6g
8g
Sodium 703mg
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Apple with Almond Butter

5 minutes

Apple
Slice the apple and cut away the core. Dip it into almond butter and enjoy!
Almond Butter

Use sunflower seed butter instead of almond butter.

287
18g
31g
Fiber 8g
Sugar 20g
7g
Sodium 4mg
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Yogurt & Berries

5 minutes

Plain Greek Yogurt Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the
Frozen Berries (thawed) reverse if you like the fruit on the bottom.) Enjoy!

Use a dairy-free yogurt like coconut, almond or cashew.

261
Use any type of fresh fruit instead.
5g
32g
Fiber 5g
Sugar 21g
23g
Sodium 140mg
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Lentil & Feta Tabbouleh

10 minutes

Lentils (cooked) Toss all ingredients in a large bowl until evenly combined. Add sea salt and
Tomato (medium, diced) black pepper to taste. Divide into bowls and enjoy!
Feta Cheese (crumbled)
Parsley (chopped)
Red Onion (finely diced) Omit the feta and use sliced olives or capers instead.
Extra Virgin Olive Oil Store in an airtight container in the fridge up to 3 days.
Lemon (juiced)
Cinnamon (ground)
Sea Salt & Black Pepper (to taste)

344
20g
30g
Fiber 11g
Sugar 3g
15g
Sodium 345mg
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Salmon Cucumber Bites

5 minutes

Plain Greek Yogurt Add a dollop of yogurt to each cucumber slice and top with a small slice of
Cucumber (sliced) smoked salmon. Sprinkle with black pepper. Refrigerate until ready to serve.
Smoked Salmon (sliced) Enjoy!

Black Pepper

Use cheese, plain coconut yogurt, sheep's yogurt or cottage cheese

instead.
93
3g
4g
Fiber 0g
Sugar 2g
12g
Sodium 355mg
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Celery & Hummus

5 minutes

Celery (cut into sticks) Sprinkle hummus with paprika for some added flavour (optional). Dip, dunk
Hummus and enjoy!
Paprika (optional)

159
11g
12g
Fiber 5g
Sugar 2g
5g
Sodium 326mg
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Apple Slices & Hummus

5 minutes

Apple
Slice apples and cut out the core. Serve with hummus for dipping. Enjoy!
Hummus

Use pear slices instead.

240
11g
34g
Fiber 8g
Sugar 19g
5g
Sodium 264mg

Penne with Bursted Cherry Tomato Sauce
Chickpea Pasta (dry)
Extra Virgin Olive Oil
Cherry Tomatoes
Garlic (cloves, minced)
Sea Salt & Black Pepper (to taste)
Basil Leaves (chopped)
Nutritional Yeast
Fiber
Sugar
Sodium
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30 minutes
Cook pasta according to the directions on the package. Run under cold water
once cooked to prevent from over cooking.
In a large sauce pan, heat olive oil over medium-high heat. Add tomatoes,
garlic, salt and pepper. Stir occasionally and cook until all the tomatoes have
burst, about 15 to 20 minutes.
Toss pasta with the chopped basil and divide onto plates. Top each serving with
the tomato sauce and nutritional yeast. Enjoy!
494
31g
Use any other high-fibre, high-protein pasta such as lentil or black
44g bean pasta. If using brown rice, quinoa, or regular whole grain pasta, add in extra
12g protein like crumbled tofu, chickpeas, or hemp seeds.
11g Use parmesan or omit completely.
19g
85mg
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Greek Chicken Salad

45 minutes

Greek Seasoning Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallow
Lemon (juiced) bowl or ziploc bag. Add the chicken breasts and marinate for 20 minutes or
Extra Virgin Olive Oil overnight.

Chicken Breast (boneless,

Preheat a grill or skillet over medium heat. Remove chicken from the marinade
skinless)
and cook for 10 to 15 minutes per side, or until chicken is cooked through.
Cherry Tomatoes (halved)
Cucumber (diced)
While the chicken is cooking, make the salad by combining the cherry
Red Onion (finely diced) tomatoes, cucumbers, red onion, olives, balsamic vinegar, remaining olive oil,
Pitted Kalamata Olives salt, and pepper. Mix well.
(chopped)
Balsamic Vinegar
Divide the salad and chicken between plates. Enjoy!
Sea Salt & Black Pepper (to taste)

Mix quinoa into the salad or serve with roasted potatoes.

376 Sprinkle with feta cheese.
21g
Use Italian seasoning instead.
13g
Fiber 2g
Sugar 7g
34g
Sodium 1281mg
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Roasted Carrots with Lentils & Tahini

25 minutes

Heirloom Carrots (washed) Preheat the oven to 430ºF (222ºC). Line a baking sheet with parchment paper.
Coconut Oil Rub the carrots with coconut oil then season with sea salt. Bake for 20 minutes.
Sea Salt (Note: You can leave the green tops on or slice them off before roasting.)

Tahini
Meanwhile, in a small jar combine the tahini, lemon juice, water and half the
Lemon (juiced)
olive oil. Cover with a lid and shake vigorously until well mixed. Set aside.
Water
Extra Virgin Olive Oil (divided) Add the finely sliced kale to a large bowl and massage with the remaining olive
Kale Leaves (finely sliced) oil and red wine vinegar. Divide between bowls and top with lentils. Add
Red Wine Vinegar roasted carrots overtop and drizzle with tahini dressing. Enjoy!
Lentils (cooked, drained and
rinsed)

Slice the kale and massage it in the olive oil and red wine vinegar. Drain
and rinse the lentils. Store both covered in the fridge until ready to prep the rest.
Store covered in the fridge up to 3 days.
365
18g
43g
Fiber 16g
Sugar 11g
14g
Sodium 459mg
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One Pan Mediterranean Trout

25 minutes

Basil Leaves
Preheat oven to 450ºF (232ºC) and line a baking sheet with parchment.
Lemon (juiced)
Garlic (clove)
Make pesto by combining basil, lemon juice, garlic, sea salt, hemp seeds and
Sea Salt
olive oil together in a small food processor. Pulse until smooth.
Hemp Seeds
Extra Virgin Olive Oil Lay rainbow trout on baking sheet and arrange the artichokes, olives and
Rainbow Trout Fillet (about 5 oz. tomatoes on the baking dish around the fillets. Top each piece of trout with a
each) generous spoonful of pesto.
Artichoke Hearts
Pitted Kalamata Olives Bake for 15 minutes or until fish is cooked through. Divide onto plates and
enjoy!
Tomato (large, quartered)

One serving equals approximately five ounces of Rainbow Trout and two
427 cups of roasted vegetables.
26g Use salmon fillets instead.
10g
Serve with rice or quinoa.
Fiber 6g
Sugar 3g
39g
Sodium 660mg
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Quinoa
15 minutes

Quinoa (uncooked) Combine quinoa and water together in a saucepan. Place over high heat and
Water bring to a boil. Once boiling, reduce heat to a simmer and cover with a lid. Let
simmer for 13 to 15 minutes or until water is absorbed. Remove lid and fluff
with a fork. Enjoy!

156
3g
Refrigerate in an airtight container for up to five days.
27g
Fiber 3g
One serving is approximately 3/4 cup.
Sugar 0g
6g
Sodium 4mg
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Greek Kale Chickpea Salad

15 minutes

Fresh Dill (chopped) In a jar combine dill, olive oil, lemon juice, sea salt and black pepper. Put a lid
Extra Virgin Olive Oil on it and shake well. Set aside.
Lemon (juiced)
In a large salad bowl, combine chickpeas, cucumber, tomato, green pepper and
Sea Salt
kale. Add desired amount of dressing and toss well. Divide between bowls and
Black Pepper
top with feta cheese. Enjoy!
Chickpeas (cooked, drained and
rinsed)
Cucumber (diced)
Tomato (diced) Use lentils or kidney beans instead.

Green Bell Pepper (diced) Add chopped black olives.

Kale Leaves (finely sliced) Use spinach or any dark leafy green instead.

Feta Cheese (crumbled)

330
20g
29g
Fiber 8g
Sugar 6g
11g
Sodium 392mg
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Mediterranean Tuna Pasta Salad

15 minutes

Brown Rice Fusilli, Cooked

Cook the brown rice pasta according to directions on the package.
Extra Virgin Olive Oil
Lemon (juiced)
While the pasta is cooking, combine the olive oil, lemon juice, Italian seasoning,
Italian Seasoning
salt and pepper in a small bowl and whisk to combine.
Sea Salt & Black Pepper (to taste)
Green Olives (sliced)
When the pasta is done cooking, drain it and rinse with cold water until cooled.
Sun Dried Tomatoes (sliced)
Tuna (drained and flaked)
In a large bowl, toss the pasta, olives, sun dried tomatoes, tuna, arugula, hemp
Arugula
seeds and dressing until will combined. Divide between plates and enjoy!
Hemp Seeds

Refrigerate for up to three days.

350 One can of tuna is equal to 165 grams or 5.8 ounces, drained.
22g Use chickpeas or lentils instead of tuna.
29g
Fiber 3g
Sugar 4g
16g
Sodium 247mg
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Grilled Bruschetta Chicken

30 minutes

Chicken Breast Preheat the grill to medium heat. Add the chicken breasts, season with sea salt
Sea Salt & Black Pepper (to taste) and black pepper, and cook for about 10 to 15 minutes per side, or until
Tomato (medium, diced) cooked through.

Red Onion (finely diced)

In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, and
Garlic (cloves, minced)
balsamic vinegar. Season with sea salt and black pepper to taste.
Basil Leaves (chopped)
Extra Virgin Olive Oil
To serve, top the chicken breasts with the bruschetta mix. Enjoy!
Balsamic Vinegar

Serve with grilled or roasted vegetables, quinoa or rice or your favorite

193 leafy green.
7g
Sprinkle with feta, goat cheese or shredded mozzarella before serving.
6g
Fiber 1g Bake the chicken breasts in the oven at 350ºF (177ºC) for 30 minutes.
Sugar 1g
27g
Sodium 88mg