The following is based off of a sample menu used in the Heart study. It is largely regimented. For guidance on how to incorporate the basics of a Green Mediterranean Diet (more plants, less meat), review the below section on the pros and cons of this diet.
Day 1
Breakfast A cup of cottage cheese, and an omelet with herbs, along with a cup of green tea with cinnamon
Snack A cup of green tea with cinnamon
Lunch A plate of fish with olive oil, a salad with red onion and vinaigrette, and a side of green beans
Snack A small handful of almonds and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 2
Breakfast A cup of yogurt, a plate of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon
Snack A cup of green tea with cinnamon
Lunch A chicken breast, a green salad, and a side of cauliflower
Snack A small tuna salad and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 3
Breakfast A side of tuna salad, an omelet, and a cup of green tea with cinnamon
Snack A cup of green tea with cinnamon
Lunch A chicken breast, a green salad, and a side of broccoli
Snack A small handful of almonds and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 4
Breakfast A cup of cottage cheese, and an omelet with herbs, and a cup of green tea with cinnamon
Snack A cup of green tea with cinnamon
Lunch Baked fish with olive oil, a green salad, and a side of cauliflower
Snack A small handful of almonds and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 5
Breakfast A cup of cottage cheese, a bowl of shakshuka (eggs cooked in tomato sauce), and a cup of green tea with cinnamon
Snack A cup of green tea with cinnamon
Lunch Baked fish with olive oil, a green salad, and a side of green beans
Snack A serving of tuna salad and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 6
Breakfast A serving of tuna salad, whole-wheat pita bread, and a cup of green tea with cinnamon
Snack A cup of green tea with cinnamon
Lunch A grilled chicken breast served with a green salad and broccoli
Snack A small handful of almonds and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
Day 7
Breakfast A cup of low-fat Greek yogurt, scrambled eggs, and a cup of green tea with cinnamon
Snack Green tea with cinnamon
Lunch Baked fish with olive oil, a green side salad, and roasted cauliflower
Snack A small handful of almonds and a cup of green tea
Dinner A Mankai shake blended with a small handful of walnuts, fruit, and brewed green tea
