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7 DAYLOW CARBMEDITERRANEANDIET PLANB YM E D M U N C H

2ImportantNoteThe information in this book reflects theauthor’s research, experiences and opinionsand is not intended as medical advice. Beforebeginning any nutritional or exercise program,consult your doctor or physician to ensure it’sappropriate for you.Copyright 2019 Medmunch. All rightsreserved.

3Table of ContentsBreakfastBasil and Spinach ScrambleSardines on ToastBerry SmoothieLunchMixed Bean SaladPanzanella SaladTomato & Watermelon SaladGreek SaladCarrot, Orange & Avocado SaladTomato & Feta OmeletteDinnerSalmon & Harrisa YogurtGreek Salad OmeletteGrilled Aubergine Slices with HummusChicken & Peach FusionSpicy Tomato Baked EggsMoussakaChicken & Avocado Salad7 Day Info7 Day Meal Plan7 Day Shopping List4579111214161820222425272931333537394041

4Breakfast

5Basil & SpinachScrambleSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 mins5 mins2Nutrition(per serving)KcalFatSat NGREDIENTS2 tbsp olive oil100g cherry tomatoesMETHOD01 / Heat 1 tbsp oil in a pan and addthe tomatoes. While they are cooking,4 eggsbeat the eggs in a jug and add the60ml milkmilk, black pepper and basil.handful basil, chopped02 / Remove the the tomatoes from200g baby spinachthe pan and place on the plates. Addblack pepperthe oil, spinach and egg mixture tothe pan, stirring occasionally untilthe eggs scramble. Once set, add tothe plates and serve.

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7Sardines on ToastSUITABLEPREP TIMECOOK TIMESERVESQuick5 mins5 mins2Nutrition(per serving)KcalFatSat INGREDIENTS1 tbsp olive oil1 onionMETHOD01 / Heat the oil in a frying pan, cookonions for a few minutes before1 garlic clove, crushedadding the garlic, red chilli and1 red chilli, chopped and deseededlemon zest.1 lemon, juice and zest02 / Add sardines and heat for a few1 x 120g can of sardines in olive oilminutes until warm.2 slices of brown bread03 / Toast the bread. Add parsleysmall bunch of parsley, choppedand a squeeze of lemon juice tothe sardines. Divide between toastbefore serving.

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9Berry SmoothieSUITABLEPREP TIMECOOK TIMESERVESVegetarian10 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTS250g frozen berries250g Greek yogurtMETHOD01 / Whizz berries, yogurt and milktogether until smooth. Stir through50ml milkporridge oats and pour into glasses.15g porridge oatsServe with a drizzle of honey.2 tsp honey (optional)Notes:Try experimenting with different fruits. If too thick, add extra milk.

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11Lunch

12Mixed Bean SaladSUITABLEPREP TIMECOOK TIMESERVESVegetarian10 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTS145g jar artichoke heart in oil½ tbsp sundried tomato pasteMETHOD01 / Drain the jar of artichokes,reserving 1-2 tbsp of oil. Add the oil,½ tsp red wine vinegarsun-dried tomato paste and vinegar200g can cannellini beans, drainedand rinsedand stir until smooth. Season to150g pack tomatoes, quarteredhandful Kalamata black olives2 spring onions, thinly sliced on thediagonal100g feta cheese, crumbledtaste.02 / Chop the artichokes and tip intoa bowl. Add the cannellini beans,tomatoes, olives, spring onions andhalf of the feta cheese. Stir in theartichoke oil mixture and tip intoa serving bowl. Crumble over theremaining feta cheese, then serve.

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14Panzanella SaladSUITABLEPREP TIMECOOK TIMESERVESVegan20 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTS400g tomatoes1 garlic clove, crushedMETHOD01 / Chop the tomatoes and put themin a bowl. Season well and add the1 tbsp capers, drained and rinsedgarlic, capers, avocado and onion.1 ripe avocado, stoned, peeled andchoppedMix well and set aside for 10 minutes.1 small red onion, very thinly sliced2 slices of brown bread2 tbsp olive oil02 / Meanwhile, tear the bread intochunks and place in a bowl. Drizzleover half of the olive oil and half ofthe vinegar. When ready to serve,1 tbsp red wine vinegarscatter tomatoes and basil leavessmall handful basil leavesand drizzle with remaining oil andvinegar. Stir before serving.

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16Tomato & WatermelonSaladSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTS1 tbsp olive oil1 tbsp red wine vinegar¼ tsp chilli flakesMETHOD01 / For the dressing, Mix the oil,vinegar, chilli flakes and mint andthen season.1 tbsp chopped mint02 / Put the tomatoes and120g tomatoes, choppedwatermelon into a bowl. Pour over250g watermelon, cut into chunksthe dressing, add the feta, then100g feta cheese, crumbledserve.

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18Greek SaladSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 minsNo Cook2Nutrition(per serving)KcalFatSat NGREDIENTS120g tomatoes, quartered1 cucumber, peeled, deseeded, thenroughly chopped½ red onion, thinly sliced16 Kalamata olives1 tsp dried oregano50g feta cheese, crumbled2 tbsp olive oilMETHOD01 / Place all of the ingredients in alarge bowl and lightly season. Servewith wholemeal bread.

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20Carrot, Orange &Avocado SaladSUITABLEPREP TIMECOOK TIMESERVESVegan10 minsNo Cook2Nutrition(per serving)KcalFatSat gINGREDIENTS1 orange, plus zest and juice of 12 carrots, halved lengthways andsliced with a peeler35g bag rocket1 avocado, stoned, peeled andsliced1 tbsp olive oilMETHOD01 / Cut the segments from 1 of theoranges and put in a bowl with thecarrots, rocket and avocado. Whisktogether the orange juice, zest andoil. Toss through the salad, andseason.

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22Tomato & FetaOmeletteSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 mins5 mins2Nutrition(per serving)KcalFatSat gINGREDIENTS2 tsp olive oil4 eggs, beatenMETHOD01 / Heat the oil in a frying pan, addthe eggs and cook, swirling them8 cherry tomatoes, choppedoccasionally. After a few minutes,50g feta cheese, crumbledscatter the feta and tomatoes. Cookmixed salad leaves, to serve(optional)for another minute before serving.

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24Dinner

25Salmon & HarissaYogurtSUITABLEPREP TIMECOOK TIMESERVESQuick15 mins10 mins2Nutrition(per serving)KcalFatSat gINGREDIENTS50g couscous2 tbsp sultanasMETHOD01 / Heat the grill. Put the couscous,sultanas, most of the coriander, 1 tspsmall bunch coriander, choppedcinnamon & seasoning into a bowl.1 tsp ground cinnamon, plus a pinchPour over hot vegetable stock and set200ml hot vegetable stockaside for 5 minutes.1 tbsp honey02 / Mix together cinnamon, honey1 tbsp olive oil& oil. Put salmon on a baking tray,2 salmon filletsspread over the honey mixture1 tbsp harissa paste170g Greek yogurtand season. Cook under grill for8 minutes until the fish is cookedthrough.03 / Meanwhile, swirl together theharissa and yogurt. Fluff up thecouscous with a fork and serve withthe fish and yogurt. Sprinkle with theremaining coriander.

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27Greek Salad OmeletteSUITABLEPREP TIMECOOK TIMESERVESQuick5 mins20 mins2Nutrition(per serving)KcalFatSat INGREDIENTS4 eggshandful of parsley leaves, choppedMETHOD01 / Heat the grill to high. Whisk theeggs in a bowl with the chopped1 tbsp olive oilparsley, pepper and salt. Heat the½ large red onionoil in a frying pan, then fry the onion100g cherry tomato,over a high heat for about 4 minuteshandful black olivesuntil they start to brown. Add the50g feta cheese, crumbledtomatoes and olives and cook forabout 2 minutes.02 / Turn the heat to medium & addthe eggs, cooking them for about2 minutes, stirring until they beginto set. Add feta, then place the panunder the grill for 5-6 minutes untilthe omelette is golden. Cut intowedges and serve.

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29Grilled AubergineSlices with HummusSUITABLEPREP TIMECOOK TIMESERVESVegan/Quick10 mins15 mins2Nutrition(per serving)KcalFatSat 4gINGREDIENTS1 aubergine, sliced lengthways2 tbsp olive oilMETHOD01 / Lay aubergine on baking sheet.Add olive oil, then season. Grill for 152 slices brown breadminutes, turning twice until cooked150g hummusthrough. Whizz bread into crumbs.50g walnut, toasted02 / Spread houmous on aubergine40g parsley, leaves choppedslices. Tip breadcrumbs onto a plate,100g cherry tomatoes, quarteredthen press the houmous side ofjuice ½ lemonthe aubergine into the crumbs tocoat. Grill again, crumbside up, for 3minutes. until golden.03 / Add walnuts, parlsey & tomatoesin a bowl, season, then add lemonjuice. Serve with salad.

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31Chicken & PeachFusionSUITABLEPREP TIMECOOK TIMESERVESQuick10 mins15 mins2Nutrition(per serving)KcalFatSat gINGREDIENTS200g chicken breast2 tbsp olive oil2 ripe peaches, stoned and cut intoquarters2 tsp red wine vinegar½ tbsp clear honey½ red chilli, finely chopped55g bag herb salad50g feta cheese, crumbledbroccoli/green beans to serve(optional)METHOD01 / Heat a frying pan. Place thechicken in ½ tbsp of oil, and season.Cook for 3-4 minutes on each sideuntil cooked through. Add to a plate.02 / Place peach slices in ½ tbspoil with black pepper. Grill for 1-2minutes each side.03 / Mix the remaining olive oil,vinegar, honey and chilli. Toss withthe salad leaves. Arrange the chickenwith the peach slices on top andscatter with feta before serving.

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33Spicy Tomato BakedEggsSUITABLEPREP TIMECOOK TIMESERVESQuick5 mins20 mins2Nutrition(per serving)KcalFatSat INGREDIENTS1 tbsp olive oil2 red onions, choppedMETHOD01 / Heat the oil in a frying pan with alid, then cook the onions, chilli, garlic1 red chilli, deseeded & choppedand coriander stalks for 5 minutes1 garlic clove, sliceduntil soft. Stir in the tomatoes, thensmall bunch coriander, stalks andleaves chopped separatelysimmer for 8-10 minutes.800g can cherry tomatoes4 eggsbrown bread, to serve02 / Using the back of a large spoon,make 4 dips in the sauce, then crackan egg into each one. Put a lid on thepan, then cook over a low heat for6-8 mins, until the eggs are done toyour liking. Scatter with the corianderleaves and serve with bread.

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35MoussakaSUITABLEPREP TIMECOOK TIMESERVESQuick10 mins20 mins4Nutrition(per serving)KcalFatSat 6gINGREDIENTS1 tbsp olive oil1 onion, finely choppedMETHOD01 / Heat the oil in a pan. Addthe onion and garlic and fry until2 garlic cloves, finely choppedsoft. Add the mince and fry for 3-4500g lean beef minceminutes until browned.400g can chopped tomatoes02 / Tip the tomatoes into the pan2 tbsp tomato puréeand stir in the tomato purée and2 tsp ground cinnamoncinnamon, then season. Leave the1 auberginemince to simmer for 20 minutes. Add200g pack feta cheese, crumbledFresh mintbrown bread, to serve (optional)the aubergine half way through.03 / Sprinkle the feta and dried mintover the mince. Serve with toastedbread.

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37Chicken & AvocadoSaladSUITABLEPREP TIMECOOK TIMESERVESQuick10 mins10 mins2Nutrition(per serving)KcalFatSat INGREDIENTS2 skinless chicken breast2 tsp olive oil (1 for the salad)2 tsp smoked paprikaMETHOD01 / Heat grill to medium. Rub thechicken with 1 tsp of the olive oil andthe paprika. Cook for 4-5 minuteseach side until lightly charred andFor the saladcooked through.1 avocado, diced02 / Mix the salad ingredients½ tsp red wine vinegartogether, season and add the rest of½ tbsp parsley, choppedthe oil. Thickly slice the chicken and120g tomatoes, chopped½ red onion, thinly slicedserve with the salad.

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397 Day Info

407.DayMeal PlanBREAKFASTLUNCHDINNERMONBasil & SpinachScramble (page 5)Mixed Bean Salad(12)Salmon HarrisaYogurt (25)TUESardines on Toast(7)Panzanella Salad(14)Greek SaladOmelette(27)WEDBerry Smoothie (9)Tomato &Watermelon Salad(16)Grilled AubergineSlices withHummus (29)THUBasil & SpinachScramble (5)Greek Salad (18)Chicken & PeachFusion (31)FRISardines on Toast(7)Carrot, Orange &Avocado Salad (20)Spicy TomatoBaked Egg (33)SATBerry Smoothie (9)Tomato & FetaOmelette (22)Moussaka (35)SUNBasil & SpinachScramble (5)Moussaka(leftovers) (35)Chicken & AvocadoSalad (37)

417.DayShopping List