Experience the New Modern Mediterranean Diet

Weekly Menu Plans with Interactive e-Recipes

Explore a refreshing take on the Mediterranean Diet with our exclusive 4-week meal plan, complete with interactive e-recipes designed for healthy, enjoyable meals. Our plans guide you day-by-day and step-by-step, so you can savor each flavorful dish without any hassle.

Start with Week 1’s Menu—absolutely free—when you join as a Level 1 Member. Each recipe opens directly from your menu plan for easy access whenever you’re ready to cook. Want to continue? Upgrade your membership to unlock Weeks 2, 3, and 4 and access even more benefits and delicious meals!

WEEK 1: MFL MENU AT GLANCE (LIMITED VERSION) for 2000 cal/day for healthy individuals ages 18+ with no food restrictions**

Click the V icons to see the daily main menu items. Once you become a Level 1 free member, you can GAIN FULL ACCESS, and when you click on the meal name, you can view and print the recipes and the entire weekly menu PDF file. If you are already a member, click here to reach the full version.

DAY 1

  • •55 g (1.94 oz.) Cereal of your choice (no added sugar)

    • 55 g (2 oz.) Strawberries

    • 4 g (2 tsp) Sliced Almonds

    • 12 g (1 T) Raisins

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Berry Mix

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Greek Entree Salad with Kidney Beans and Feta Cheese

    • 85 g (3 oz.) Blackberries

    • 150 g (2 lg rolls) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Green Grapes

    • 4 g Peanuts unsulted

    • 125 ml (4 fl.oz.) Milk or similar•

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • Chicken Breast Marsala with Roasted Potatoes and Garlic Broccoli

    • 170 g (6 oz.) White Peaches

    • 55 g (2 slices/1 med roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

DAY 2

  • • 55 g (1.94 oz.) Cereal, or 2 slices of Bread or half Bagel

    • 25g (2 tsp) Low-fat cheese slice/spread

    • 55 g (2 oz.) Fruit Salad Mix

    • 4 g (1/2 T) Chia Seeds

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Plums

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Garden Salad Appetizer

    • Pasta Fagioli White Beans Soup Bowl

    • 85 g (3 oz.) Kiwi

    • 110 g (4 slices/2 med rolls) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Coconut

    • 4 g Hazelnuts unsulted

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • White Fish Fillet "Crazy Water" with Wild Rice Mix and Roasted Asparagus

    • 170 g (6 oz.) Yellow Apple

    • 55 g (2 slices/1 med roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

DAY 3

  • • 50 g (1.75 oz.) Bakery breakfast item (Croissant, Muffin, Scone etc,) or 2 Pancakes or 2 Waffles

    • 20 g (1T) Marmalade or spread/topping/filling

    • 55 g (2 oz.) Blueberries 4 g

    • 4 g (1 tsp) Flax Seeds

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Green Grapes

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Mexican Queso Fresco Entree Salad with Black Beans

    • 85 g (3 oz.) Banana small

    • 150 g (2 lg rolls) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Pineapple bites

    • 4 g Cashew nuts unsulted

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • Egg-Noodle Fettuccine Pasta with Bolognese Meat Sauce

    • 170 g (6 oz.) Red Pear

    • 55 g (2 slices/1 med roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

DAY 4

  • 55 g (1.94 oz.) Cereal of your choice (no added sugar)

    • 55 g (2 oz.) Honeydew melon

    • 4 g (1/2 T) Chia Seeds

    • 12 g (1 T) Raisins

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Brown Pears

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Pork and Barley Bowl Entree

    • 85 g (3 oz.) Cantaloupe bites

    • 110 g (4 slices/2 med rolls) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Cherries

    • 4 g Pecans unsulted

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • Linguine Pasta Shrimp Fra-Diavola with Zucchini

    • 170 g (6 oz.) Berry Mix

    • 55 g (2 slices/1 med roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

DAY 5

  • • 55 g (1.94 oz.) Cereal, or 2 slices of Bread or half Bagel

    • 55 g (2 oz.) Banana

    • 4 g (2 tsp) Sliced Almonds

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Mandarin/Tangerine

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Farfalle Pasta Primavera with Fresh Tomatoes

    • 85 g (3 oz.) Red Apple (half)

    • 150 g (2 lg rolls) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Fruit Salad

    • 4 g Walnuts unsalted

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • Asian Chicken and Vegetable Stir Fry with Brown Rice

    • 170 g (6 oz.) Purple Grapes

    • 55 g (2 slices/1 med roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

DAY 6

  • • 50 g (1.75 oz.) Bakery breakfast item (Croissant, Muffin, Scone etc,) or 2 Pancakes or 2 Waffles

    • 20 g (1T) Marmalade or spread/topping/filling

    • 55 g (2 oz.) Cantaloupe

    • 4 g (1 tsp) Flax Seeds

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Strawberries

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Garden Salad Appetizer

    • Chili con Carne Soup Bowls

    • 85 g (3 oz.) Berry Mix

    • 110 g (4 slices/2 med rolls) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Purple Grapes

    • 8 g Pistachos unsalted

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • Egg Frittata Entree with Spinach and Potatoes

    • 170 g (6 oz.) Green Apple

    • 55 g (2 slices/1 med roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

DAY 7

  • • 1 Fried Egg

    • 55 g (2 slices/1 med roll) Bread

    • 55 g (2 oz.) Blood Orange

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Fruit Salad

    • 125 ml (4 fl.oz.) Yogurt plain

    • 200 ml (6.75 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • Garden Salad Appetizer with Beans

    • Portobella Mushroom Sandwich with Swiss Cheese

    • 85 g (3 oz.) Blueberries

    • 110 g (4 slices/2 med rolls) Whole Wheat Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl. oz.) Coffee or Tea* no sugar added

  • • 85 g (3 oz.) Honeydew melon bites

    • 8 g Pistachios unsalted

    • 125 ml (4 fl.oz.) Milk or similar

    • 200 ml (6.75 fl.oz.) 1 gl. Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine* no sugar added

  • • Grilled Tuna Fillet with Pilaf Couscous and Roasted Corn

    • 170 g (6 oz.) Coconut

    • 75 g (3 slices/1 lg roll) Bread

    • 400 ml (13.52 fl.oz.) Water

    • 250 ml (8 fl.oz.) Coffee or Tea with no caffeine*, no sugar added

  • • 200 ml (6.75 fl.oz.) Water

*Occasional Foods: These are not essential for meeting macro and micronutrient needs. Due to their high energy density and low nutrient content, or their high content of fats, sugars, salt, alcohol, caffeine, theine, and other substances, they may risk compromising the balance of your diet and health. Please consult with your doctor or a licensed nutritionist before consumption.

**This menu plan and its recipes are developed by a certified chef, meet the guidelines of The New Modern Mediterranean Diet Italian Pyramid, and can potentially contribute to increasing your lifespan. By using this menu and its recipes, you agree to our Terms of Service. © Copyright 2022 www.MealsForLongevity.com All rights reserved.

Week 1 - Menu Balance explained in detail

This weekly menu aligns with the LARN (Dietary Reference Values of Nutrients and Energy for the Italian Population, Revision IV, 2014) science-based recommendations for a balanced diet. Each food group’s values are carefully matched in grams to ensure optimal nutritional balance. Below is the comparison of the recommended values with our MFL (Meals For Longevity) Menu.

LARN Science-Based Recommendations (in grams):

  • Cereal Products: 2235

  • Fruits: 3360

  • Vegetables: 2660

  • Meat, Fish, Eggs, Beans: 1400

  • Milk, Dairy Products: 2625

  • Cheese: 250

  • Salt: 35

  • Oil and Fats: 210

  • Nuts and Seeds: 165

  • Water: 11200

  • Added Sugars: 53

MFL (Meals For Longevity) Menu Values (in grams):

  • Cereal Products: 2235

  • Fruits: 3360

  • Vegetables: 2660

  • Meat, Fish, Eggs, Beans: 1400

  • Milk, Dairy Products: 2625

  • Cheese: 250

  • Salt: 17

  • Oil and Fats: 210

  • Nuts and Seeds: 165

  • Water: 11200

  • Added Sugars: 2

Balance Comparison:

  • Cereal Products: 0 (Perfectly balanced)

  • Fruits: 0 (Perfectly balanced)

  • Vegetables: 0 (Perfectly balanced)

  • Meat, Fish, Eggs, Beans: 0 (Perfectly balanced)

  • Milk, Dairy Products: 0 (Perfectly balanced)

  • Cheese: 0 (Perfectly balanced)

  • Salt: -19 (Less than recommended, healthier choice)

  • Oil and Fats: 0 (Perfectly balanced)

  • Nuts and Seeds: 0 (Perfectly balanced)

  • Water: 0 (Perfectly balanced)

  • Added Sugars: -51 (Significantly less, a healthier choice)

Commentary from Chef Giuseppe:

  • Perfect Alignment: Our MFL Menu aligns perfectly with LARN's recommendations for most food groups, ensuring you receive a well-balanced diet. This includes cereals, fruits, vegetables, meat, fish, eggs, beans, dairy products, cheese, oil, and fats, nuts and seeds, and water.

  • Healthier Choices: We have significantly reduced salt and added sugars to our menu. With 19 grams less salt and 51 grams less added sugars, our meals are tailored to provide a healthier option compared to the standard recommendations. This reduction supports lower blood pressure and decreased risk of chronic diseases.

  • Overall Balance: The MFL Menu maintains optimal nutritional balance, offering a health-conscious approach while meeting your daily dietary needs.

Dear Friend,

I have created this sample menu for you, focusing on providing a scientifically balanced plan that supports the health benefits of The New Modern Mediterranean Diet, including longevity and overall well-being. This menu offers a variety of exciting meals, diverse ingredients, and vibrant colors to make your dining experience enjoyable, engaging, and inviting.

Feel free to adjust any ingredients to suit your tastes or dietary needs, such as allergies, while staying within the same food category as closely as possible. This will help maintain the nutritional balance I have designed for you.

Thank you, and enjoy your meals!

TRY BEFORE YOU BUY!

Would you like to start the Mediterranean Diet?

Access the full Week 1 menu, complete with the e-recipes and PDF Weekly spreadsheet. All this is on me when you become a Level 1 member!

Membership is free!

Kickstart your journey with a full menu I created for you to experience this way of eating. The meals you will cook are delicious and nutritious, they support weight management, boost energy, enhance overall wellness, and follow the scientific guidelines for healthy eating.

IN ADDITION, WHEN YOU BECOME A LEVEL 1 MEMBER, YOU WILL HAVE ACCESS TO EXTRA TOOLS AND RESOURCES TO LEARN TO START AND STAY IN THIS HEALTHY DIETARY LIFESTYLE

NO COST. NO CREDIT CARDS REQUIRED. NO COMMITMENT.

This offer is my way of introducing my work to you. When you are ready for more menus, tools, resources, and support, you can upgrade to a paid Level 2 Membership for even more perks to stay excited about your new way of eating.

Take the next step towards a healthier you! Chef Giuseppe Urbano

Week 1 e-recipes summary

Featured
Greek Entree Salad with Kidney Beans and Feta Cheese
Greek Entree Salad with Kidney Beans and Feta Cheese

LUNCH: A fresh mix of romaine, tomatoes, beans, crispy vegetables, olives, and Feta cheese dressed with red wine vinegar, oregano, and extra virgin olive oil.

Pasta Fagioli White Beans Soup Bowl
Pasta Fagioli White Beans Soup Bowl

LUNCH: Short macaroni pasta in a creamy bean, onion, and tomato soup, simmered with sage and rosemary.

Mexican Queso Fresco Entree Salad with Black Beans
Mexican Queso Fresco Entree Salad with Black Beans

LUNCH: Crisp romaine salad with juicy tomatoes, crunchy veggies, and creamy beans. Topped with zesty lime dressing and crumbled tangy fresh cheese.

Pork and Barley Bowl
Pork and Barley Bowl

LUNCH: Grilled lime-cumin pork tenderloin bites served over a hearty barley bowl with beans, veggies, and cheddar, dressed in a tangy lime-cilantro dressing.

Pasta Primavera with Garbanzo Beans
Pasta Primavera with Garbanzo Beans

LUNCH: Al dente pasta tossed in a vibrant vegetable sauce with chickpeas, garlic, and fresh herbs.

Chili con Carne Soup Bowl
Chili con Carne Soup Bowl

Southwestern beef entree soup with rich and zesty flavors, an American culinary tradition

Portabella Mushroom Sandwich with Swiss Cheese
Portabella Mushroom Sandwich with Swiss Cheese

LUNCH: Grilled portobello mushroom burger with red onion, tomato, and arugula on a bun.

Chicken Breast Marsala
Chicken Breast Marsala

DINNER: Petite chicken breast sautéed in a semi-sweet Marsala sauce with baby bella mushrooms and onions.

White Fish Fillet “ Crazy Water”
White Fish Fillet “ Crazy Water”

DINNER: Light and delicate Tilapia fish fillet, prepared in a delectable garlicky white wine sauce infused with fresh herbs.

Egg-Noodle Fettuccine Pasta with Bolognese Meat Sauce
Egg-Noodle Fettuccine Pasta with Bolognese Meat Sauce

DINNER: Egg noodle pasta tossed in a rich and Italian classic savory meat tomato sauce and herbs.

Linguine Pasta Shrimp Fra-Diavola with Zucchini
Linguine Pasta Shrimp Fra-Diavola with Zucchini

DINNER: Spicy shrimp with linguine pasta entree with fresh tomatoes, zucchini, and basil.

Asian Chicken and Vegetable Stir Fry
Asian Chicken and Vegetable Stir Fry

DINNER: Tender chicken breast and crisp veggies stir-fried in a ginger soy sauce, served over brown rice.

Egg Frittata Entree with Spinach and Potatoes
Egg Frittata Entree with Spinach and Potatoes

Baked Italian omelet entree layered with golden potatoes, fresh spinach, and Parmesan cheese.

Grilled Tuna Steak with fresh Herbs
Grilled Tuna Steak with fresh Herbs

DINNER: Savory grilled tuna steak with fresh herbs, EVOO, and fresh lemon juice

Shopping list for Week 1 Menu
Cereal of your choice
Cereal of your choice

Start your day with choice!