Basic Mediterranean Reset
I've put together a sample menu to give you a starting point for your new diet. Download this chart to get the details of the diet. Each recipe specifies quantity. Adjust as needed. This is meant to be a jumping off point and will need to be adjusted based on number of eaters. If you're a fan of leftovers or are cooking for 1 or 2, this menu could be extended to last 10-14 days.
Sample menu | 1 week
Day 1
MENU:
2 pastured eggs: soft poached or soft scrambled with spinach sauteed in olive oil and a dash of salt and roasted root vegetables such as sweet potatoes, carrots or beets.
Minty lentils with turmeric rice (use brown rice in recipe not white). Roasted cauliflower. Leafy greens with extra virgin olive oil and lemon juice
Roasted herb chicken and roasted vegetables
Day 2
MENU:
Chard frittata and roasted root vegetables
Quinoa bowl with roasted herb chicken (substitute chicken for the egg in recipe and skip the Manchego)
Minty lentils with turmeric rice. Roasted cauliflower. Leafy greens with extra virgin olive oil and lemon juice
Day 3
MENU:
Quinoa porridge with toppings of choice
Leafy greens topped with chard frittata
Quinoa bowl with broiled salmon (instead of egg)
Day 4
MENU:
2 pastured eggs soft poached with sautéed greens and bacon (optional)
Arugula salad with grilled onion vinaigrette and broiled salmon
Mung beans and rice. Avocado (optional)
Day 5
MENU:
Quinoa porridge with toppings of choice
Grilled steak and roasted vegetables and leafy greens with olive oil and lemon juice
Mung beans and rice. Avocado (optional)
Day 6
MENU:
Spinach scramble and roasted root vegetables
Spiced sweet potatoes with quinoa and apples and grilled steak
Carrot soup and green salad with olive oil and lemon juice. Grilled fish or chicken (optional)
Day 7
MENU:
Spinach scramble
Carrot soup. Leafy green salad with olive oil and lemon juice and grilled fish or chicken
Spiced sweet potatoes, quinoa and apple salad. Grilled fish, chicken or steak (optional)
Snacks and smoothies
Chopped seasonal raw vegetables such as broccoli, radishes, carrots, celery, snaps peas, cucumbers, bell peppers, etc; dipped in guacamole, tapenade, or hummus.
Roasted turkey or roast beef slices
Half an avocado with olive oil, lemon, salt and pepper
Bone broth
Grass-fed jerky
Raw nuts and/or seeds. Dry roasted OK.