The Omega Diet: Sample Meal Plan

The Omega Diet is a plan that takes its approach from Mediterranean cuisine. Created by Dr. Artemis Simopoulo, the Omega Diet emphasizes the importance of healthy fats – especially Omega 3 fats. According to Dr. Simopoulo, Omega 3 fats are greatly beneficial in preventing cancer and heart disease. Omega 3 can also be a potential treatment for arthritis and fatigue. Unfortunately, modern diets do not include many foods that are rich in Omega 3. Instead, most foods today contain Omega 6 which can be harmful to the health when taken in excess. Here are some meal plans to help you get started on eating more Omega 3-rich foods.

Recommended Foods

The Omega Diet highlights the importance of eating a healthy diet that contains plenty of sources of Omega 3. Some of the recommended foods under this diet are green leafy vegetables. The diet also recommends consuming as much as seven servings of fruits and vegetables every day. Fatty fish is another well-known source of Omega 3, so be sure to buy plenty of mackerel and salmon. Nuts like flax seeds and walnuts are also recommended. While following this diet, try to avoid refined carbohydrates such as bread, pasta and white rice.

Breakfast Meal Plan

Buttermilk Flaxpjacks not only make a tasty breakfast, but also allow you to start off your day with a good serving of healthy Omega 3 fats. While you heat the skillet to 325 degrees, mix 1-1/2 cups of buttermilk, a large egg and 1 tbsp of canola oil in a bowl. In another bowl, mix 1-1/4 cups of flour, a pinch of salt, 3 tbsps of flax seeds and 1 tbsp each of sugar and baking soda. Combine the contents of the two bowls and cook in the skillet until the pancakes reach a light golden brown color.

Lunch Meal Plan

Start with a large bowl of Greek salad with plenty of leafy greens, garbanzo beans and tomatoes. For salad dressing, use some flax seed oil. Throw in some olives and feta cheese for added flavor. Pair the salad with a salmon omelet cooked in canola oil.

Dinner Meal Plan

If you have salmon left over from lunch, you can grill it for dinner and pair it with some steamed broccoli. Another good dinner idea would be a vegetable omelet. For ingredients, you can use plenty of raw mushrooms, sweet green peppers and raw asparagus. Don’t forget to cook the omelet in canola oil.

Snack Ideas

The Omega Diet allows snacks as long as you make healthy choices. One good snack idea would be to cut up an apple and mix the slices with some walnuts. For another delicious and healthy snack, pick a raw vegetable (carrots or celery sticks would do) and dip it in non-fat yogurt. If you prefer a rich dessert by the end of the meal, opt for a slice of carrot cake.

The Omega Diet offers a wide variety of recipes and meal ideas so dieters won’t feel bored with the same meals every day. Just make sure that you keep your portions under control.


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