- Meal planner pdf pdf#
- Meal planner pdf crack#
Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. 300g /2 cups carrots, washed and coarsely grated. Crumble over the remaining feta cheese, then serve. Stir in the artichoke oil mixture and tip into a serving bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Chop the artichokes and tip into a bowl. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Drain the jar of artichokes, reserving 1-2 tbsp of oil. 2 spring onions, thinly sliced on the diagonal. 200g can / 1 cup cannellini beans, drained and rinsed. 145g / ⅘ cups jar artichoke heart in oil. Meal planner pdf pdf#
View 7 Day Mediterranean Diet Plan PDF Day 4: Thursday Breakfast: Banana Yogurt Pots Lunch: Mixed Bean Salad Add the salmon & drizzle over the remaining dressing. Slice the potatoes, cut the corn from the cob & add to plate. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes.
For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Bunch of spring onions/scallions, finely chopped. Toss through the salad, and season.ĭinner: Salmon with Potatoes and Corn Salad Whisk together the orange juice, zest and oil. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. 2 carrots, halved lengthways and sliced with a peeler. Spoon the porridge into bowls and add the remaining yogurt and blueberries. Gently poach until the blueberries are tender. Tip the blueberries into a pan with the honey and 1 tbsp of water. Remove from the heat and add a third of the yogurt. Put the oats in a pan with 400ml of water. View 7 Day Mediterranean Diet Plan PDF Day 3: Wednesday Breakfast: Blueberry Oats Bowl Scatter with the coriander leaves and serve with bread. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Meal planner pdf crack#
Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Stir in the tomatoes, then simmer for 8-10 minutes. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. small bunch coriander, stalks and leaves chopped separately. Put the vegetable mix in the middle and roll up. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones. 
Pour over the dressing, add the feta, then serve.
Put the tomatoes and watermelon into a bowl. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season. View 7 Day Mediterranean Diet Plan PDF Day 2: Tuesday Breakfast: Tomato and Watermelon Salad Sprinkle the feta and mint over the mince. Leave the mince to simmer for 20 minutes. 
Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Add the mince and fry for 3-4 minutes until browned. Add the onion and garlic and fry until soft. 100g pack / ⅔ cup feta cheese, crumbled. Season, then add basil just before serving. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Once the glass is full, scatter with the nuts. Add a layer of banana, then yogurt and repeat. Place some of the yogurt into the bottom of a glass. 15g / 2 tbsp walnuts, toasted and chopped. View 7 Day Mediterranean Diet Plan PDF Day 1: Monday Breakfast: Banana Yogurt Pots Snacks are recommended between meal times. In the meal plan are recipes for breakfast, lunch and dinner. 3 28 Day Mediterranean Diet Plan Mediterranean Diet Meal Plan Mediterranean Diet Sample Menu
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