Discover the New Modern Mediterranean Diet with weekly menu plans and interactive e-recipes aligned with the latest scientific guidelines for healthy eating.

Explore a refreshing take on The New Mediterranean Diet with our exclusive 4-week meal menu plan, complete with interactive international food e-recipes designed for healthy, enjoyable gourmet 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—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!

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

Click the V icons to view the daily main menu items. BECOME A LEVEL 1 FREE MEMBER TO GAIN FULL ACCESS to the Week 1 menu, and by clicking on the meal name, you will be able to 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: This menu perfectly aligns with LARN's recommendations for most food groups, ensuring a well-balanced diet. It 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 than the standard recommendations. This reduction supports lower blood pressure and decreased risk of chronic diseases.

  • Overall Balance: This 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

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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