Mediterranean Diet Meal Plan
The Mediterranean diet has been growing in popularity lately and is touted as one of the best diets to not only cultivate a healthier lifestyle but also for weight loss. But what exactly is the Mediterranean Diet? In this blog post, we will break down exactly what the Mediterranean diet is, the benefits of the diet, and a 7-day Mediterranean Diet meal plan to get you started on the right path!
What is the Mediterranean Diet?
If you haven’t been living under a rock, you’ve probably heard about the Mediterranean diet at least a few times, if not more! The Mediterranean diet is a lifestyle diet that encourages the same eating habits as the countries along the Mediterranean Sea, such as Greece, Italy, Spain, and France.
The Mediterranean diet is highly focused on fresh, plant-based ingredients and seafood, with a moderate consumption of dairy products and red wine. It discourages processed foods, red meat, beer, and liquor, offering a healthy and balanced diet that can lead to numerous health benefits while reducing the risk of chronic diseases.
Here is a list of the foods you can enjoy on the Mediterranean diet and foods you should limit or avoid altogether.
What to Eat on the Mediterranean Diet:
- Fruits. Apples, Bananas, Blueberries, Lemons, Melon, Dates. Apricots, Cherries
- Vegetables. Spinach, Kale, Lettuce, Tomato, Cucumber, Peppers, Green Beans, Asparagus, Carrots, Broccoli, Garlic, Artichokes, Cabbage
- Healthy Fats. Olive Oil, Avocado, Nuts, Nut Butter, Olives, Flax Seeds, Chia Seeds, Sesame Seeds
- Legumes. Lentils, Soybeans, Black Beans, Chick Peas, Split Peas, Cannellini
- Whole Grains. Whole Grain Bread, Couscous, Quinoa, Oats, Whole Grain Pasta
- Seafood. Salmon, Shrimp, Tuna, Cod, Mackerel, Sardines
- Herbs and Spices. Mint, Dill, Basil, Parsley, Oregano, Cumin, Chili Powder, Paprika, Coriander, Turmeric, Cinnamon, Pepper
What to Eat in Moderation on the Mediterranean Diet:
- Poultry. Chicken, Turkey
- Dairy. Eggs, Feta, Goat Cheese, Parmesan, Ricotta, Full-Fat Greek Yogurt
- Red Wine. Cabernet, Pinot Noir, Merlot, Malbec
What to Limit or Avoid on the Mediterranean Diet
- Processed Foods
- Red Meat
- All Other Alcohol:
Benefits of the Mediterranean Diet
The Mediterranean Diet is an approach that not only encourages healthy eating habits but also offers a ton of health benefits—some of the health benefits you may include:
- Lowers the Risk of Developing Type 2 Diabetes. Studies show that the Mediterranean Diet lessens the chances of developing type 2 diabetes. The reason this diet reduces the risk is probably due to the diet’s focus on whole grains, fruits, vegetables, and healthy fats. These foods are shown to regulate blood sugar levels, which have a positive impact on insulin sensitivity.
- Reduces the Risk of a Stroke. Because most of the foods included in the Mediterranean diet are packed full of antioxidants, it has been shown to reduce the risk of having a stroke.
- Improves Heart Health. Studies have shown that the Mediterranean diet greatly reduces your chances of developing heart disease because it lowers your LDL cholesterol levels (the bad kind of cholesterol). The diet also reduces inflammation and lowers blood pressure, which helps to keep your heart healthy.
- Reduces Cognitive Decline. The Mediterranean diet may also aid in cognitive function, which prevents cognitive decline due to aging. Because of this, the chances of developing a disease such as Alzheimer’s or dementia are greatly reduced.
Related: Mediterranean Quinoa Bowl Salad
Can the Mediterranean Diet Really Help You Lose Weight?
Although the word “diet” is in the Mediterranean diet, you should not confuse it with a traditional diet intended for weight loss. The Mediterranean diet is a long-term approach to better health and is not a quick fix to help you drop 20 lbs fast.
However, people who start the Mediterranean diet tend to lose weight and maintain a healthy weight as long as they maintain the diet.
Weight loss due to the Mediterranean diet isn’t due to the diet itself but the fact that limiting processed foods is likely to lead to a lower caloric intake over time.
Keep in mind in order to achieve weight loss on the Mediterranean diet, you will still need to practice intuitive eating or use other tools, such as tracking your calorie intake. This is especially true for those who are sedentary with little activity in their day to day. Although the Mediterranean diet is a healthy approach to eating, it is still possible to eat more calories than your body needs in a day, leading to weight gain over time.
If you want to lose weight, the Mediterranean diet is a great start! Just remember to be mindful of serving sizes, especially when it comes to fats, as they are more calorie-dense. I also recommend finding a nutrition coach who will teach you more about your nutrient needs as well as help you stay on track to achieve your long-term goals.
Tips to Succeed
While starting any new diet requires a learning curve and takes a bit of practice, there are a few tips that you may find helpful in getting started.
The first tip is to make sure your meals are balanced between proteins, carbs, and fats! This will ensure you stay satiated and won’t be tempted to. You can also plan snacks for your day, such as veggies, nuts, or olives. This could look like pairing a cod filet seared in olive oil with quinoa and veggies or making a bowl of beans, a whole grain, and some avocado for healthy fat!
Try to incorporate meals that you will enjoy, and that fit your lifestyle. For instance, if you don’t like salmon, choose a different fish to have. Trying to force yourself to eat foods you don’t enjoy will not be sustainable and may lead you to give up altogether. The same is said for meals that fit into your lifestyle. If you are really busy trying to plan meals that are intricate and require a lot of time and ingredients, it will also not be sustainable in the long run.
Be patient and gradually switch to this new lifestyle. It can be difficult to change behaviors and habits, so be sure to take your time. If you mess up, it’s ok! Be prepared to have setbacks and fall off of your plan now and again. If you acknowledge that you won’t be perfect in the beginning, you will be less likely to self-sabotage later on down the road.
Finally, try to create the time to create your Mediterranean diet meal plan each week and implement meal prepping where you can. This is especially important if you work outside of your home. You will need to take meals with you that align with your lifestyle so you don’t end up hitting a fast food restaurant or eating the pizza the office ordered for everyone.
7 Days Mediterranean Diet Meal Plan
If you think the Mediterranean Diet is for you, here is a 7-day Mediterranean Diet meal plan to help get you started and give you an idea of how you can structure your meals each day. Keep in mind this is just a sample plan. You must create your own Mediterranean Diet meal plan that centers around your nutritional needs and lifestyle.
Day 1
- Breakfast: Greek yogurt topped with fresh berries and a drizzle of honey, as well as whole grain toast with avocado.
- Lunch: Mediterranean chickpea salad with cucumbers, tomatoes, red onion, feta cheese, olives, and a lemon-olive oil dressing.
- Dinner: Grilled lemon herb salmon served with quinoa and roasted vegetables.
Day 2
- Breakfast: Omelette with spinach, tomatoes, feta cheese, and whole grain toast.
- Lunch: Greek salad with mixed greens, tomatoes, cucumbers, bell peppers, red onion, olives, feta cheese, and a lemon-oregano dressing.
- Dinner: Whole wheat pasta primavera with a variety of seasonal vegetables and a side of garlic bread.
Day 3
- Breakfast: Smoothie made with spinach, banana, frozen berries, Greek yogurt, and a splash of almond milk.
- Lunch: Hummus wrap with whole wheat tortilla, grilled vegetables, spinach, and feta cheese.
- Dinner: Mediterranean-style stuffed bell peppers with ground turkey, quinoa, tomatoes, and herbs, served with a side of roasted potatoes.
Day 4
- Breakfast: Overnight oats with almond milk, chia seeds, sliced almonds, and diced peaches.
- Lunch: Mediterranean tuna salad with white beans, cherry tomatoes, red onion, olives, and a balsamic vinaigrette.
- Dinner: Grilled chicken skewers marinated in lemon, garlic, and herbs, served with tabbouleh salad.
Day 5
- Breakfast: Overnight oats with almond milk, chia seeds, sliced almonds, and diced peaches.
- Lunch: Mediterranean tuna salad with white beans, cherry tomatoes, red onion, olives, and a balsamic vinaigrette.
- Dinner: Grilled chicken skewers marinated in lemon, garlic, and herbs, served with tabbouleh salad.
Day 6
- Breakfast: Greek yogurt parfait with layers of granola, sliced bananas, and a drizzle of honey.
- Lunch: Falafel salad with mixed greens, cucumber, tomato, red onion, olives, and tahini dressing.
- Dinner: Mediterranean vegetable and chickpea stew served over brown rice.
Day 7
- Breakfast: Whole grain pancakes topped with fresh berries and Greek yogurt.
- Lunch: Caprese salad with sliced tomatoes, fresh mozzarella, basil, and balsamic glaze.
- Dinner: Grilled lamb chops with a mint yogurt sauce, served with roasted potatoes and grilled asparagus.
Mediterranean Diet Cookbooks
Here are even more Mediterranean Diet recipes included in some of the best-selling cookbooks on Amazon! This way, you can find the best recipes for you and your lifestyle.
