Scribd
Upload
460 views2 pages

European Diet Plan

The 7-day European diet plan features meals inspired by Mediterranean, French, Italian, and Nordic cuisines, focusing on fresh vegetables, lean proteins, whole grains, and healthy fats. Each day includes a structured meal plan with breakfast, lunch, dinner, and snacks. Nutritional tips emphasize the importance of whole foods, healthy fats, and hydration while limiting processed items.

Uploaded by

kajal kashyap
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
460 views2 pages

European Diet Plan

The 7-day European diet plan features meals inspired by Mediterranean, French, Italian, and Nordic cuisines, focusing on fresh vegetables, lean proteins, whole grains, and healthy fats. Each day includes a structured meal plan with breakfast, lunch, dinner, and snacks. Nutritional tips emphasize the importance of whole foods, healthy fats, and hydration while limiting processed items.

Uploaded by

kajal kashyap
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

7-Day European Diet Plan

This 7-day European diet plan includes meals inspired by Mediterranean,


French, Italian, and Nordic cuisines. It emphasizes fresh vegetables, lean proteins,
whole grains, and healthy fats.

Day 1
- Breakfast: Greek yogurt with honey, nuts, and fresh berries
- Lunch: Grilled fish with quinoa and a Mediterranean salad
- Dinner: Roasted chicken with ratatouille and whole grain bread
- Snack: Hummus with whole wheat crackers

Day 2
- Breakfast: Whole grain toast with avocado and smoked salmon
- Lunch: French-style niçoise salad with boiled eggs and tuna
- Dinner: Baked cod with steamed asparagus and wild rice
- Snack: Handful of almonds and dark chocolate

Day 3
- Breakfast: Oatmeal with cinnamon, apples, and walnuts
- Lunch: Italian minestrone soup with whole grain bread
- Dinner: Grilled steak with roasted Brussels sprouts and mashed potatoes
- Snack: Fresh fruit with cottage cheese

Day 4
- Breakfast: Nordic-style rye bread with boiled eggs and cucumber
- Lunch: Spanish-style gazpacho with whole grain toast
- Dinner: Herb-roasted salmon with quinoa and sautéed kale
- Snack: Roasted chickpeas

Day 5
- Breakfast: Scrambled eggs with feta cheese and cherry tomatoes
- Lunch: Italian caprese salad with fresh basil and balsamic glaze
- Dinner: Lean pork tenderloin with roasted sweet potatoes and green beans
- Snack: Greek olives and cheese

Day 6
- Breakfast: Whole grain crepes with yogurt and berries
- Lunch: French lentil salad with walnuts and goat cheese
- Dinner: Grilled shrimp with vegetable couscous
- Snack: Dark rye crispbread with hummus
Day 7
- Breakfast: Smoothie with banana, spinach, oats, and almond milk
- Lunch: Nordic-style open-faced sandwich with smoked herring
- Dinner: Vegetable paella with saffron and chickpeas
- Snack: Handful of mixed nuts

Nutritional Tips
- Include plenty of vegetables, fruits, and whole grains in your meals.
- Use olive oil and nuts for healthy fats instead of processed oils.
- Opt for lean proteins like fish, poultry, and legumes.
- Limit processed foods and refined sugars.
- Stay hydrated with herbal teas and water.

You might also like