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Mediterranean 5 Day Diet

1000 Calorie Menu Plan

Mediterranean 5 day diet is very yummy and fun to follow. The 1000 calorie menu that this diet provides calls for extra virgin olive oil, fresh herbs, lots of fresh fruits and vegetables, plain yogurt, lean meats and fresh fish.

All of these healthy and nutritious foods are essential for Mediterranean cuisine and are a part of the reason why this 5 day diet is effective for weight loss

Mediterranean diet offered here has a 1000 calorie menu plan which will provide you with variety of different meals and help you lose weight. It is a very cool 1000 calorie menu that makes this 5 day diet diet very easy to stay on. The diet is intended for 5 days. Since it is a low calorie diet, make sure to go gradually increase your caloric intake upon the completion of the diet.

Mediterranean Diet Menu

5 Day Diet: Day 1 – Go Organic!

The first day of a 5 day diet will be a bit challenging especially if you are used to eating lots of food and not cooking yourself, but you can do it - the menu is sos good!


Granola cereal with fruits
Take 1 kiwi and ½ banana and few strawberries; mix together with 3 tablespoons of granola and 1 cup of milk. (260 calories)


Banana Yogurt
Slice ½ banana and mix with ½ cup of yogurt. (100 calories)


Baked Vegetables
Take 3 cups of your favorite vegetables, such as tomatoes, broccoli, bell peppers, red onions, zucchini and others. Cut them in cubes, sprinkle with extra virgin olive oil and fresh rosemary and bake for about 20 minutes. Prepare light sauce combining together 2 tablespoons of plain yogurt, freshly squeezed lemon juice and fresh herbs. (280 calories)


1 cup of fruit salad (100 calories)


Caprese Salad

5 day diet

Layer alternating slices of 2 tomatoes and 2 oz of fresh mozzarella, adding a basil leaf between each. Drizzle the salad with extra-virgin olive oil and season with salt and pepper, to taste. (270 calories)

5 Day Diet: Day 2 – Say No To Salt!

The second day of our 5 day diet offers a salt free menu. Try it - you may be suprised at how good it is!


Toasts With Tzatziki Sauce
Take ½ cup of diced cucumber and mix it together with ½ cup of plain yogurt, fresh dill, parsley and garlic. Spread the sauce over 2 whole grain wheat toasts (260 calories)


Tomato Mozzarella Sandwich
Slice one tomato and 1 oz of mozzarella cheese, drizzle with extra virgin olive oil, salt, pepper and fresh basil. Make a sandwich with 2 small whole wheat toasts. (100 calories)


Lamb Kebab
Prepare kebabs using 4 oz of cubed lamb and 1 cup of cubed tomatoes, yellow bell peppers, red onions and zucchini.  Sprinkle with fresh thyme and extra virgin olive oil and grill for about 10 minutes. Serve with 1/2 cup of boiled rice and tablespoon of plain yogurt. (310 calories)


Grapefruit With Rice
Take 1 grapefruit, peal it and slice. Combine with 2 oz of rice, add a teaspoon of honey. (100 calories)


Stuffed Papaya
Cut one papaya in half, take the seed out, cut the soft part in small cubes, leaving the shell intact. Mix the papaya with 2 oz of cubed soft cheese of any kind and diced walnuts. Stuff the papaya shell with mixture and serve with 1 slice of whole wheat toast. (240 calories)

5 Day Diet: Day 3 – Eat More EVOO (Extra virgin olive oil)!



2 cups of fruit salad with 1 cup of herbal tea and 1 tablespoon of honey. (230 calories)


Italian Ham Sandwich
Layer few leaves of fresh arugula with few slices of tomato and  1 oz of Italian ham on 1 whole wheat toast (120 calories)


Italian Vegetable Ragout
2 cups of any cubed vegetables boil for 5 minutes, then drain. In deep skillet cook diced garlic and onion with olive oil until soft. Add vegetable and a little bit of vegetable stock and cook for about 15 minutes. Top with 2 oz of fresh sliced mozzarella cheese, and fresh herbs. Allow mozzarella to melt, then serve.. (310 calories)


Honey Smoothie
Blend 1 cup of fresh carrot juice with 2 tablespoons of artichoke juice. Add 1 teaspoon of honey, few drops of lemon juice and ½ teaspoon of olive oil (80 calories)


Shrimp and Cheese Panini
Layer 1 hard boiled sliced egg with 1 oz of sliced mozzarella cheese and 1 large shrimp on 1 whole wheat toast and bake in the oven for 5-10 minutes. Serve with small salad. (270 calories)

5 Day Diet: Day 4 – Eat Less Fat!

Day 4 of a 5 day diet offers very original menu - you can't miss it!


Ham sandwich made with 1 oz of ham, 1 whole grain toast. ½ cup of plain yogurt with few strawberries and 1 cup of fruit or vegetable juice .(260 calories)


Pineapple Cottage Cheese
Take ½ cup of fresh cubed pineapple and mix with ½ cup of plain cottage cheese and 1 teaspoon of honey. (100 calories)


Lamb with Pasta
Cook 1 oz of pasta and set aside. 3.5 oz of lamb cut in cubes and cook until golden brown medium skillet with a little olive oil. Add ½ cup of cubed tomatoes, ½ cup zucchini and 1/3 cup of vegetable stock. Cook for about 10 minutes, add pasta and fresh thyme.(290 calories)


Salami Sandwich
Prepare a sandwich using 2 small whole wheat bread slices, 3 slices of salami, lettuce and red bell peppers. (70 calories)


Spanish Vegetable Salad
You will need 1 cubed tomato, 1/3 cup of sliced onion, ½ diced red bell pepper, ½ cup of cubed cucumber, 1 sliced pickle and 5 large Spanish olives, few leaves of fresh basil.. Combine all the veggies, dress with red wine vinegar and extra virgin olive oil. Serve with 1 small garlic bread slice. (260 calories)

5 Day Diet: Day 5 - Salmon For Omega-3!

This is the last day of 5 day Mediterranean diet, but you can still use the recipes for your every day healthy meals.


Sandwich With Cheese
2 whole grain toasts spread with 2 tablespoons of cream cheese. In addition have 1 cup of fresh carrot juice and 1 cup of cubed melon. (220 calories)


Caprese Salad
1 medium sliced tomato layer with 1 oz of fresh mozzarella cheese and fresh basil. Drizzle with extra virgin olive oil and balsamic glaze. (115 calories)


Salmon With Wild Rice
Boil 1/3 cup of wild rice. 4 oz of salmon, drizzle with lemon juice and olive oil and bake in the oven for about 15 – 20 minutes. Serve with wild rice, 1 table spoon of sour cream and fresh herbs. (310 calories)


Fruit Salad
Mix ½ cup of your favorite fruits with 1 teaspoon of honey and 1 teaspoon of lemon juice. (100 calories)


Mediterranean Tomato Soup
2 large tomatoes peal, cut and cook in ¾ cup of vegetable stock. Puree the soup, add 1 tablespoon of light cream, and serve with fresh herbs and 1 slice of garlic bread.  (250 calories)


I hope this 5 day diet will enhance your everyday menu and help you lose weight.

Bon Appetite! :)

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