Weekly Diet Meal Plan - Day 4

Day 4 of my weekly diet meal plan brings us to one of my favorite hake recipe - hake with vegetables baked in the oven.

It is also a very simple recipe; you just have to put the fish in the baking pan, add some vegetables around it, and of course, add some olive oil and you're done!

And for dinner?

Is there anyone who doesn't like grilled burgers?


  • 2 hard boiled eggs
  • 1 slice rye bread
  • 2 cucumbers
  • few almonds
  • coffee or tea without sugar
weekly diet meal plan

Healthy breakfast menu


  • ½ cup lowfat plain yogurt
  • 4 almonds


  • hake with vegetables
  • glass of red wine
hake recipe

Weekly diet meal plan - Day 4
Healthy lunch ideas

Hake Recipe

Serves 2

You need:

  • hake (approx. 1 kg/2.2 lb)
  • 1 pepper, diced
  • 1 carrot, sliced
  • 1 potato, cubed
  • 5 large garlic cloves, coarsely chopped
  • 1 pinch rosemary (fresh or dried)
  • 5 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 dl water
  • salt to taste

hake recipe


Clean the fish and salt it to taste.

Pour olive oil at the bottom of the baking dish. Add the fish followed by peppers, carrots, potatoes, garlic and rosemary.

Add water, olive oil and salt to taste.

Cover with aluminum foil and roast in a preheated oven, 190° C/375 ° F for 20 minutes than remove the foil and cook for about 20-30 minutes or until the potatoes turn yellowish.

Season the hake with fresh squeezed lemon.


  • 2 kiwis
  • 4 almonds


  • Grilled burger with onions
  • Salad
  • 2 whole wheat crackers
grilled burger recipe

Easy dinner recipe

Grilled Burger Recipe

Serves 2

You need:

  • 300 g/10.5 oz lean minced meat (½ beef, ½ pork)
  • 1 small onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 1 pinch rosemary (fresh or dried)
  • salt and pepper to taste
grilled burger recipe


Place the meat in a bowl and add onion, garlic, salt, pepper and rosemary.

Mix ingredients thoroughly together by hand.

Form the mixture into 4 small burgers and brush with olive oil on both sides.

Grill for about 20 minutes or until thoroughly cooked.

Snack (before going to bed)

  • ½ cup lowfat plain yogurt
  • 4 almonds

Proceed to Day 5

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