Meal Plan For Osteoporosis

Prevent your bones from becoming brittle and instead, have them become healthy, resilient, and functional. This meal plan for osteoporosis will show you how to eat in a way that really works to prevent bone loss…

Osteoporosis is a condition characterized by low bone mass and deterioration of bone tissue, leading to weak and fragile bones. The loss of minerals from bones results in a greater risk of fractures, especially in the elderly. Women are more at-risk than men, making it essential for women to be aware of osteoporosis.

Diet and Osteoporosis: Nutrients, Diet Tips, and More

Low bone mass and the deterioration of bone tissue are symptoms of osteoporosis. Your bones deteriorate if you have osteoporosis.

In older adults and women, this disorder is more prevalent. In fact, a 2021 analysis indicated that the prevalence of osteoporosis in men was determined to be 11.7% globally, compared to a prevalence of 23.1% in women.

Being smaller or thinner than normal, smoking and drinking heavily, and having a family history of osteoporosis are additional risk factors for this illness.

Osteoporosis weakens the bones, making persons who have it more susceptible to fractures, such as hip, wrist, and vertebral fractures.

Fortunately, there are methods to increase bone mineral density and lower the risk of fractures when you already have osteoporosis, as well as preventative measures you can take.

We’ll discuss nutrition recommendations in this article to support bone health when dealing with osteoporosis.

Nutrients to focus on

There are some dietary recommendations to be aware of whether you already have osteoporosis or want to lower your chance of getting it.

For instance, if you don’t consume enough of the nutrients listed below, you may be at risk for osteoporosis and low bone mineral density.

Protein

Getting the right amounts of protein each day is crucial for bone health since protein makes up roughly 50% of your bone volume and 1/3 of your bone mass.

According to studies, older persons who consume more protein likely to have higher bone mineral density and lower fracture risk, whereas those who consume less protein increase their chance of having low bone mineral density.

Because of this, several specialists on osteoporosis advise consuming substantially more protein than the current Recommended Dietary Allowance (RDA) of 1.0-1.2 grams per kg (.45-.54 grams per pound) each day.

8 g per kilogram of body weight (0.36 grams per pound)

Calcium

Calcium is necessary for your body to maintain strong bones because they are continually changing shape. The development of new bone tissue requires calcium.

This is why it’s crucial to consume the proper levels of calcium in your diet if you have osteoporosis.

This doesn’t necessary imply using calcium supplements, though. Although calcium is necessary for strong bones, it is best to obtain calcium from diet whenever feasible. This is due to research linking high-dose calcium supplements to an elevated risk of heart disease.

Others may be able to acquire enough calcium through foods like yogurt, cheese, dark leafy greens, beans, nuts, and seeds, however some people may need calcium supplements to cure osteoporosis.

Ask your doctor who treats your osteoporosis for advice if you’re unsure about whether or not you need to take calcium supplements.

Vitamin D

Your body cannot adequately absorb calcium if you are deficient in vitamin D. Because of this, it’s essential to keep your vitamin D levels at their ideal range. Unfortunately, deficiencies and insufficiencies in vitamin D are extremely widespread. In fact, only around 50% of people worldwide have adequate levels of vitamin D.

Low vitamin D levels can raise your risk of osteoporosis and low bone mineral density. Supplementation may be required for people whose vitamin D levels are low or inadequate. This is because just a few food sources, such fatty fish, have high vitamin D concentrations.

If necessary, your healthcare professional can test your vitamin D levels and, based on the degree of your insufficiency or deficit, offer a suitable vitamin D supplement.

Considering that some individuals could need vitamin D injections to raise their levels to a safe range

Other nutrients

The minerals potassium, boron, silicon, selenium, iron, and manganese are also needed for bone health

Additionally, some research suggests that supplementing with omega-3s and collagen could be helpful for people with low bone mineral density and osteoporosis

• Magnesium: Your body needs magnesium to maintain bone health and not getting enough in your diet could increase your risk of developing osteoporosis. Also, your ability to maintain healthy magnesium levels declines with age. Studies show that magnesium supplements help increase bone mineral density and decrease fracture risk in older women. Magnesium can be found in foods like beans and vegetables
• Vitamin K: Vitamin K is necessary for the function of proteins involved in bone formation and maintenance. Low dietary vitamin K intake is associated with higher fracture risk. Vitamin K1 is found in green leafy vegetables like spinach and kale, and vegetable oils while vitamin K2 is concentrated in animal products like cheese and chicken as well as fermented foods
• Vitamin C: Vitamin C is an important antioxidant and may help prevent bone breakdown. Having low levels of vitamin C is linked to reduced bone mineral density, so consuming vitamin C-rich foods is important for those with osteoporosis. Foods rich in vitamin C include citrus fruits, berries, peppers, and broccoli
• Zinc: Zinc is needed for proper bone growth and maintenance and also promotes bone regeneration. Low levels of zinc have been associated with post-menopausal osteoporosis. Sources of zinc include seafood, nuts, poultry, and lentils. What’s more, zinc supplementation may help maintain bone mineral density and speed healing after fractures

For healthy bones, you also need the elements potassium, boron, silicon, selenium, iron, and manganese.

Additionally, some evidence indicates that individuals with osteoporosis and low bone mineral density may benefit from taking supplements of omega-3 fatty acids and collagen.

Protective dietary patterns

As you can see, a variety of nutrients are important for bone health. The greatest approach to make sure you’re getting the right amounts of protein, vitamins, minerals, and other essential substances on a regular basis is to eat a healthy, balanced diet.

According to research, while some diets may raise the risk of osteoporosis, others may assist prevent the disease’s onset and enhance bone mineral density and general health in those who already have the condition.

The Mediterranean diet emphasizes consuming a variety of whole foods, such as fruits, vegetables, legumes, nuts, and fish. A Mediterranean-style diet, according to studies, may help lower the incidence of fracture and osteoporosis and maintain healthy bone and muscle mass.

Both bone-supporting elements like magnesium and calcium as well as bone-protective substances like polyphenol antioxidants are abundant in the Mediterranean diet.

Those who want to support overall bone health as well as those with osteoporosis may find it beneficial to maintain enough protein intake.

For instance, a study conducted in 2021 on 2,160 older persons revealed that those who consumed the most dietary protein had up to 6% higher bone mineral density in their hips and lower spine than those who consumed the least protein.

Additionally, compared to the low protein group, older persons who consumed the highest protein had a lower incidence of vertebral fractures.

Remember that although if eating a diet rich in nutrients, such as the well-balanced Mediterranean diet, can support bone health and guard against osteoporosis, you might still need to take supplements of some nutrients, such as vitamin D and magnesium, to maintain optimal levels.

Other eating habits, such as carefully planned Asian or vegetarian diets, may be useful in preventing osteoporosis or fractures.

Testing to identify probable insufficiencies and deficiencies in particular nutrients can be done by a healthcare professional, such as your doctor who monitors your osteoporosis, and they can propose the right medication if it’s necessary.

In order to promote your health and raise your bone mineral density, a nutritionist can also suggest beneficial supplements and eating habits.

Harmful dietary patterns

Ultra-processed food intake, added sugar, and excessive salt intake can all have a negative impact on bone health and raise the risk of bone conditions including osteoporosis.

High intakes of ultra-processed foods, sweetened beverages, fried foods, processed meats, and refined grains are characteristics of the Western diet. This diet is associated with decreased bone mineral density, an increased risk of osteoporosis, and fractures.

This eating style adds to weight gain and obesity, which through lowering bone growth, can have a detrimental effect on bone health.

The Western diet’s high fat and sodium content can decrease calcium absorption and cause bone loss. In addition, the Western diet creates an acidic environment in the body that could lead to bone deterioration.

By increasing calcium loss through the urine and interfering with calcium homeostasis, a high intake of added sugar from sweet foods and beverages like ice cream and soda can also cause osteoporosis.

Due to its high sugar content and phosphoric acid additions, which can prevent bone mineralization, sugary soda consumption is particularly detrimental to bone health.

Not all studies have discovered a detrimental link between coffee use and bone health, despite some study findings to the contrary. Consequently, more investigation is required.

A nutrient-dense 5-day osteoporosis menu

A 5-day healthy eating schedule is provided here for those with osteoporosis. This plan has a lot of protein and nutrient-dense foods including beans, seeds, and veggies that help to support bone health.

You should be aware that this meal plan only includes simple recipes and does not provide serving quantities. This is so that your calorie requirements can vary depending on your exercise level, body size, gender, age, and other factors.

Make an appointment with a certified dietitian if you’re uncertain of how many calories you should be ingesting. They can assist you in creating a diet that is tailored to your health requirements and weight objectives.

Day 1

Breakfast

• whole eggs scrambled with spinach and zucchini served with sliced avocado and a cup of mixed berries

Lunch

• a Mediterranean quinoa bowl made with chickpeas, roasted red peppers, feta, cucumbers, olives, tomatoes, artichokes, and red onions

Dinner

• roasted salmon served with mashed sweet potatoes and garlicky broccoli

Day 2

Breakfast

• a parfait made with full-fat unsweetened Greek yogurt, diced apples, pumpkin seeds, and unsweetened almond butter drizzled with honey and sprinkled with cinnamon

Lunch

• lentil soup served with a large green salad topped with an olive oil and lemon juice-based vinaigrette

Dinner

• turkey burgers served with a Greek salad made with cucumber, feta, cherry tomatoes, and red onion and roasted herbed potato wedges

Day 3

Breakfast

• cottage cheese topped with almond butter, chia seeds, and blueberries.

Lunch

• veggie and grilled shrimp kabobs served over quinoa

Dinner

• burrito bowl made with chicken, sautéed vegetables, salsa, guacamole, shredded cheese, black beans, and brown rice

Day 4

Breakfast

• a smoothie made with unsweetened milk of choice, frozen berries, ground flax, unsweetened peanut butter, and unsweetened vanilla protein powder

Lunch

• a large salad made with mixed greens, sunflower seeds, goat cheese, chopped vegetables of your choice, and grilled chicken or grilled shrimp served with whole grain crackers and hummus

Dinner

• sweet potato and lentil coconut curry served over brown rice

Day 5

Breakfast

• roasted vegetable buddha bowl topped with jammy eggs

Lunch

• creamy sesame brown rice noodles topped with chopped peanuts and fresh herbs

Dinner

• Chicken chili topped with a dollop of Greek yogurt and sliced avocado plus a green salad

Summary

A 5-day healthy eating schedule is provided here for those with osteoporosis. This plan has a lot of protein and nutrient-dense foods including beans, seeds, and veggies that help to support bone health.

You should be aware that this meal plan only includes simple recipes and does not provide serving quantities. This is so that your calorie requirements can vary depending on your exercise level, body size, gender, age, and other factors.

Make an appointment with a certified dietitian if you’re uncertain of how many calories you should be ingesting. They can assist you in creating a diet that is tailored to your health requirements and weight objectives.

7 Day Osteoporosis Diet Meal Plan (PDF & Menu)

Bones that have osteoporosis become fragile and brittle.

Your diet and beverage choices play a significant part in both preventing and even treating osteoporosis.

You probably already know a few nutrients that you should consume for healthy bones, but you could find it difficult to include them precisely into a planned diet.

Everything you need to know about an osteoporosis diet will be covered in this article, along with a sample 7-day plan that includes daily meals and a shopping list.

What Nutrients Should You Focus On?

In order to help slow and treat osteoporosis, there are a few key nutrients you should be aware of:

Calcium

This is the mineral that your body needs for many functions. However they are an important component of bone tissue and help strengthen bones and teeth.

Foods high in calcium include:

• Dairy foods – milk, cheese and yogurt
• Green leafy vegetables – broccoli and cabbage (not spinach)
• Nuts and seeds – particularly chia seeds and almonds
• Fatty fish – sardines and salmon
• Beans and lentils – kidney beans, black beans and chickpeas
• Fortified foods – cereals, orange juice, drinks and breads that have calcium added to them

Vitamin D

Vitamin D is the body’s partner to calcium. It is used to absorb calcium, meaning it is just as important. Sources with lots of Vitamin D include:

• Sunlight – about 10 – 15 minutes exposure twice a week without sunscreen should be enough.  The exact amount required can vary depending on a range of factors such as skin colour, time of day, smog, cloud cover and geographic latitude.
• Fortified milk
• Fatty fish – salmon, mackerel, and tuna fish
• Egg yolk

Protein

Protein is essential in order to preserve healthy tissue like muscle tissue. Not eating sufficient amounts of protein can lead to increase hip fracture risks.

A good rule of thumb is to aim to eat between 0.8 – 2.0 milligrams (mg) of protein per kg of body weight.

Foods high in protein include:

• Meat – chicken, beef, pork
• Seafood – salmon, tuna, mackerel
• Beans and lentils – kidney beans, fava beans, chickpeas
• Dairy foods – cheese, milk, yogurt
• Eggs

Other important vitamins are vitamin C, magnesium, vitamin K and zinc.

What Foods Should You Limit or Avoid?

Salty foods

Food with a lot of sodium cause the body to lose calcium by excretion through the kidneys. Try and avoid foods with at least 20% of your daily recommended intake.

The recommendation is to keep calcium below roughly 2,300mg or 5g per day.

Foods with lots of salt include:

• Processed meats – processed sausages, chorizo, ham
• Fast food – burgers, fries, pizzas
• Baked products – breads and breakfast cereals
• Processed foods
• Canned soups

Caffeine

Caffeine decreases calcium absorption and leaches it from bones. Although different kinds of drinks have varying amounts of caffeine, we recommend moderating your intake if you’re a regular tea or coffee drinker.

Excess Vitamin A

Your bone health may be negatively impacted by too much vitamin A. However, unless you consume vitamin A-rich foods like liver frequently, most ordinary diets won’t include enough vitamin A to constitute a concern.

This could be a concern, though, if you take a multivitamin or cod liver oil.

According to one study, coffee use is a major factor in postmenopausal women’s low bone density.

Alcohol

Excess alcohol consumption can hinder fracture healing and bone formation, leading to low bone mass . Therefore, it’s best to limit your intake to no more than two units a day.

What’s the Best Diet for Osteoporosis?

The Mediterranean diet is a framework that’s often recommended within the scientific community.

It contains all the foods recommended above. In particular, the Mediterranean diet focuses on:

• Fruit and vegetables
• Nuts and seeds
• Legumes
• Whole grains
• Fish
• Poultry
• Eggs
• Dairy
• Herbs and spices
• Olive oil

Because it is so healthful and is so easy to maintain over the long term, it is frequently recognized as one of the finest diets to follow. It was named the best diet by US News.

Other research supports the Mediterranean diet’s ability to reduce bone loss, especially in postmenopausal women and elderly men.

Osteoporosis Diet Meal Plan

Osteoperosis Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Monday	Banana Yogurt Pots	Cannellini Bean Salad	Quick Moussaka
Tuesday	Tomato and Watermelon Salad	Edgy Veggie Wraps	Spicy Tomato Baked Eggs
Wednesday	Blueberry Oats Bowl	Carrot, Orange and Avocado Salad	Salmon with Potatoes and Corn Salad
Thursday	Banana Yogurt Pots	Mixed Bean Salad	Spiced Carrot and Lentil Soup
Friday	Tomato and Watermelon Salad	Panzanella Salad	Med Chicken, Quinoa and Greek Salad
Saturday	Blueberry Oats Bowl	Quinoa and Stir Fried Veg	Grilled Vegetables with Bean Mash
Sunday	Banana Yogurt Pots	Moroccan Chickpea Soup	Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, sliced into chunks
• 15g / 2 tbsp walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g / 9 oz lean beef mince
• 200g can / 1 cup chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can / 1 cup chickpeas
• 100g pack / ⅔ cup feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g / ⅝ cup tomatoes, chopped
• ½ watermelon, cut into chunks
• 50g / ⅔ cup feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 100g / ½ cup cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g / ¼ cup feta cheese
• 2 tbsp hummus

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can / 4 cups cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 60g / ⅔ cup porridge oats
• 160g / ⅗ cup Greek yogurt
• 175g / ¾ blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g / 1 ½ cups rocket / arugula
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

• Calories – 479
• Protein – 43g
• Carbs – 27g
• Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 200g / 1 ⅓ cups baby new potatoes
• 1 sweetcorn cob
• 2 skinless salmon fillets
• 60g / ⅓ cup tomatoes
• 1 tbsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tbsp capers, finely chopped
• handful basil leaves

Instructions

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cup jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cup tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cup feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.