3-Day Anti-Inflammatory Mediterranean Diet Meal Plan for Beginners

Day 1

Nutty overnight oats (1/2 cup rolled oats, 1 cup low-fat milk, 2 teaspoons chia seeds, 4 chopped walnut halves, 1/2 cup blueberries).Macronutrients: 468 calories, 19g protein, 62g carbs, 18g fat.

Macronutrients: 206 calories, 8 grams protein, 28 grams carbs, 9 grams fat.Macronutrients: 464 calories, 22 grams protein, 66 grams carbs, 15 grams fat.

Day 2

Cheese and spinach omelet (two large eggs, 1 cup fresh spinach, 1/2 ounce Gruyere).Macronutrients: 465 calories, 27 grams protein, 34 grams carbs, 25 grams fat.

About 210 calories, 21 grams of protein, 23 grams of carbs, and 5 grams of fat.Macronutrients: 432 calories, 38 grams protein, 43 grams carbs, 15 grams fat.

Day 3

1 cup shelled, cooked edamame with 1/2 teaspoon toasted sesame oil.Macronutrients: 207 calories, 18 grams protein, 14 grams carbs, 10 grams fat.

Bean burrito (1/2 cup cumin-and-garlic-seasoned low-sodium canned pinto beans, 1/4 cup cooked brown rice, 1/4 cup shredded Monterey jack cheese, 1/4 cup chopped tomatoes.

See Also

2-Week Mediterranean Meal Plan for a Healthier You