3-Day Mediterranean Diet Meal Plan

Day 1:

Breakfast: Greek yogurt (1 cup, low-fat) with mixed berries (½ cup) and a sprinkle of flaxseeds (1

tablespoon).

Mid-Morning Snack: A small handful of walnuts (1 oz) and carrot sticks (1 cup).

Lunch: Quinoa salad (½ cup cooked quinoa) with cherry tomatoes (½ cup), cucumber (½ cup), feta

cheese (1 oz), olives (1 oz), and olive oil (1 tablespoon).

Afternoon Snack: Greek yogurt (½ cup, low-fat) with a sprinkle of chia seeds (1 tablespoon).

Dinner: Grilled salmon (4 oz) with a side of roasted vegetables (asparagus, bell peppers, 1 cup) and

a small serving of whole grain couscous (½ cup cooked).

Evening Snack: Sliced melon (1 cup) or another GERD-friendly fruit.

Day 2:

Breakfast: Oatmeal (1 cup cooked) topped with sliced almonds (1 oz) and diced apples (avoid if

triggers symptoms, ½ apple).

Mid-Morning Snack: Sliced cucumbers (1 cup) with hummus (2 tablespoons).

Lunch: Whole grain pita (1) stuffed with grilled chicken (4 oz), lettuce (1 cup), and tzatziki sauce (2

tablespoons).
 3-Day Mediterranean Diet Meal Plan

Afternoon Snack: A small handful of almonds (1 oz) and bell pepper slices (1 cup).

Dinner: Baked trout (4 oz) with a side of steamed broccoli (1 cup) and quinoa (½ cup cooked).

Evening Snack: A small bowl of mixed berries (½ cup).

Day 3:

Breakfast: Scrambled eggs (1 whole + 2 whites) with spinach (½ cup) and whole grain toast (1

slice).

Mid-Morning Snack: A pear (1 medium, or another GERD-friendly fruit).

Lunch: Lentil soup (1 cup) with a side of mixed greens salad (2 cups), dressed with olive oil (1

tablespoon) and lemon juice.

Afternoon Snack: Cottage cheese (½ cup, low-fat) with sliced cucumber (1 cup).

Dinner: Stir-fried tofu (4 oz) with eggplant (1 cup) and whole wheat pasta (½ cup cooked) in a

low-acid tomato sauce (if tolerated) or olive oil and garlic.

Evening Snack: A few slices of avocado (¼ of a medium avocado) on whole grain crackers (2-3).