7-Day Healthy Aging, Mediterranean Diet Meal Plan

Day 1

Breakfast (360 calories)

Morning Snack (210 calories)

• 1 tool banana
• 1 tbsp all-natural peanut butter

Lunch (418 calories)

Afternoon Snack (124 calories)

• 1/4 mug hummus
• 1 tool stalk celery
• 1/2 mug cut red bell pepper

Dinner (388 calories)

Daily Totals: 1,484 calories, 81 g healthy protein, 128 g carbs, 27 g fiber, 79 g fat, 2,048 mg salt

To make it 2,000 calories: Add 1 orange to morning meal, boost to 2Tbsp peanut butter at early morning treat, boost to 1/2 mug hummus at mid-day treat and include 2 mugs combined environment-friendlies with 1 offering Balsamic Vinaigrette and 3Tbsp sunflower seeds to supper.

Day 2

Breakfast (229 calories)

Morning Snack (211 calories)

• 1 mug raspberries
• 3 tbsps saltless baked cashews

Lunch (436 calories)

Afternoon Snack (180 calories)

• 1 huge pear
  1 ounce low-fat Cheddar cheese

Dinner (454 calories)

Meal Prep Tip: Save 1/2 offering Chickpea Dumplings in Curried Tomato Sauce for lunch tomorrow.

Daily Totals: 1,501 calories, 61 g healthy protein, 179 g carbs, 40 g fiber, 9 g fat, 1,451 mg salt

To make it 2,000 calories: Add 2 hard-boiled eggs to morning meal, include 1/2 mug ordinary low-fat Greek yogurt to early morning treat, include 2Tbsp guacamole to lunch and include 1 whole-wheat naan to supper.

Day 3

Breakfast (311 calories)

Morning Snack (208 calories)

Lunch (388 calories)

Afternoon Snack (107 calories)

Dinner (481 calories)

Meal Prep Tip: Prepare 2 portions of 3-Ingredient Overnight Berry Muesli for morning meal on Days 4 and 6.

Daily Totals: 1,495 calories, 56 g healthy protein, 171 g carbs, 25 g fiber, 70 g fat, 1,731 mg salt

To make it 2,000 calories: Add 1 whole-wheat English muffin to morning meal, include 2Tbsp granola to early morning treat, boost to 1 entire naan at lunch and boost to 2 plums and 1/4 mug almonds at mid-day treat.

Day 4

Breakfast (250 calories)

Morning Snack (217 calories)

• 1 tool apple
• 3/4 mug 1% home cheese

Lunch (383 calories)

• 1 offering Avocado Pesto with 2 ounces prepared whole-wheat pasta and 1 mug cut in half cherry tomatoes

Afternoon Snack (198 calories)

Dinner (452 calories)

Meal Prep Tip: Save 1 offering Avocado Pesto for treat for tomorrow. Prepare and pack Vegetarian Chopped Power Salad with Creamy Cilantro Dressing for lunch tomorrow and on Day 6.

Daily Totals: 1,499 calories, 82 g healthy protein, 182 g carbs, 29 g fiber, 55 g fat, 1,539 mg salt

To make it 2,000 calories: Add 2 tbsps peanut butter to morning meal, include 3Tbsp cut walnuts to early morning treat and include 1 ounce dark delicious chocolate to mid-day treat.

Day 5

Breakfast (360 calories)

Morning Snack (219 calories)

• 2 Clementines
• 1 ounce low-fat Cheddar cheese
• 10 saltless baked almonds

Lunch (362 calories)

Afternoon Snack (159 calories)

• 1 offering Avocado Pesto
• 1/2 mug cut cucumber
• 1/2 mug cut carrot

Dinner (402 calories)

Daily Totals: 1,501 calories, 78 g healthy protein, 132 g carbs, 25 g fiber, 79 g fat, 1,877 mg salt

To make it 2,000 calories: Add 1 huge pear to morning meal, include 3 ounces prepared poultry to lunch, boost to 2 portions Avocado Pesto at mid-day treat and include 1/2 ounce dark delicious chocolate to supper.

Day 6

Breakfast (250 calories)

Morning Snack (307 calories)

• 1 huge pear
• 1/4 mug saltless dry-roasted shelled pistachios

Lunch (362 calories)

Afternoon Snack (145 calories)

• 1/2 mug ordinary lowfat Greek yogurt
• 1/2 mug pineapple
• 1 tsp honey

Dinner (442 calories)

Daily Totals: 1,506 calories, 74 g healthy protein, 161 g carbs, 30 g fiber, 66 g fat, 1,121 mg salt

To make it 2,000 calories: Add 2 tbsps peanut butter to morning meal, include 3 ounces prepared poultry to lunch and boost to 1 1⁄4 mugs yogurt and 2 tsp. honey at mid-day treat.

Day 7

Breakfast (360 calories)

Morning Snack (210 calories)

• 1 tool banana
• 1 tbsp all-natural peanut butter

Lunch (304 calories)

Afternoon Snack (63 calories)

Dinner (559 calories)

Daily Totals: 1,496 calories, 94 g healthy protein, 164 g carbs, 31 g fiber, 55 g fat, 1,889 mg salt

To make it 2,000 calories: Add 2 clementines to morning meal, boost to 2Tbsp peanut butter at early morning treat and include 2 hard-boiled eggs and 22 almonds to mid-day treat.

Health Benefits of the Mediterranean Diet

The Mediterranean diet regimen concentrates on foods that are high in anti-oxidants, materials that shield your cells from damage gradually. Some of one of the most frequently recognized anti-oxidants are vitamins C and E and beta carotene, which are all existing in high degrees in several plant foods. The Mediterranean diet regimen likewise is abundant in nuts, beans and lean healthy protein, every one of which have actually been revealed to assist us maintain muscular tissue mass and minimize frailty as we age. Research reveals that sticking to the Mediterranean diet regimen can assist maintain you active and sensation excellent– both literally and emotionally– for longer, and can minimize the danger aspects for several persistent problems, such as cardiovascular disease, kind 2 diabetic issues, excessive weight and neurodegenerative conditions.