WEEK 4 – Lifestyle & Consistency

Breakfast

• Oats with berries and flax
• Veggie omelet
• Yogurt parfait

Lunch

• Mediterranean grain bowl
• Hummus wrap with vegetables
• Quinoa salad with feta

Dinner

• Shrimp with olive oil and herbs
• Roasted vegetable pizza on whole-grain crust
• Grilled chicken with spinach salad

Snacks

• Nuts
• Fruit
• Yogurt

 Tip: Share meals and enjoy them mindfully.

 Simple Daily Structure

Each day aim for:

• Breakfast: Protein + fruit + whole grain
• Lunch: Vegetables + legumes/grains
• Dinner: Fish or poultry + veggies + olive oil
• Snacks: Fruit, nuts, yogurt, hummus

This balance keeps blood sugar stable and hunger controlled.

 Tips & Tricks for Mediterranean Success

 Cook mostly with olive oil.
 Keep frozen vegetables for busy days.
 Use herbs instead of heavy sauces.
 Eat slowly and stop when satisfied.
 Prepare grains and beans in advance.
 Add color to every plate.
 Choose fish more often than red meat.
 Snack smart, not sugary.

 Foods to Limit

• Sugary drinks
• White bread and refined grains
• Processed meats
• Fried foods
• Packaged snacks
• Heavy desserts

The Mediterranean Diet is flexible, but consistency matters.

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