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


Day 2


Day 3


Day 4


Day 5


  • 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


Day 7


  • 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

  • Smoothies

  • Bone broth

  • Grass-fed jerky

  • Raw nuts and/or seeds. Dry roasted OK.

  • Chia pudding