The Mediterranean diet takes inspiration from the diet and the nutritional habits of southern European countries including Greece, Italy, Southern France, Spain, and Portugal.
Key ingredients of the diet are fresh fruits and vegetables, unsaturated fats, oily fishes, a moderate intake of dairy, and low consumption of red meat and sugar. There is an emphasis on plant foods, olive oil, lentils, fish, and beans.
Studies suggest that people who follow the Mediterranean diet have positive health outcomes and a lower risk of various diseases, such as cardiovascular disease, diabetes, obesity, and cancer.
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The general guidelines of the diet recommend that people eat:
- Healthful fats, such as nuts, seeds, and olive oil
- Vegetables, fruits, and whole grains
- Small amounts of white meat and red meat
- Moderate amounts of dairy and fish
- Eggs
On the Mediterranean diet, you should avoid the following foods
- refined oils
- refined grains, such as white bread, white pasta, and pizza dough
- processed and deli meats
- foods with added sugars, such as pastries, candies, and sodas
- processed or packaged foods
The Mediterranean diet creates a milder biological environment, which is particularly conducive to the removal of toxic substances through the body’s natural methods.
The elimination of toxic substances boost the metabolism and activates the burning of stored fat. This is the most appropriate and healthy weight loss process.
Mediterranean Diet Meal Plan
MONDAY
BREAKFAST: 1 glass of milk 1.5% fat, 4 tbsp whole grains with wheat and oats, coffee
INTERMEDIATE: 1 banana and 10 unsalted almonds
LUNCH: 1 serving grilled chicken with 1tbs olive oil, 1 slice of multigrain bread, 4-6 olives
AFTERNOON: 1 Greek yogurt with cinnamon & 1 apple
EVENING: 2 slices of toasted bread, 1 slice yellow cheese, carrot, lettuce, cabbage, avocado
TUESDAY
BREAKFAST: 1 boiled egg and 1 slice of bread enriched with vitamins & minerals. 1 glass of orange juice, coffee
INTERMEDIATE: 1 kiwi, 3 walnuts and cinnamon
LUNCH: 1 serving of lentils with 1tbs olive oil,1 serving of cheese & 6 olives
AFTERNOON: 1 rye toast bread, yellow cheese, 1 cup. of green tea
EVENING: Tuna in olive oil with arugula-lettuce-spinach-carrot-dill, avocado salad
WEDNESDAY
BREAKFAST: 1 glass of 1.5% fat milk & 1 whole-grain cereal bar with wheat and oats, coffee
INTERMEDIATE: 1 yogurt with cinnamon,1 apple
LUNCH: 1 serving grilled fish, 1 serving brown rice, boiled greens with 1 tbs olive oil, 4 olives
AFTERNOON: 10 unsalted almonds, 1 glass fruit juice
EVENING: Vegetable soup with broccoli, cauliflower, leeks, carrots, celery, sweet potatoes, Cheese
THURSDAY
BREAKFAST: 2 wholemeal barley nuts with 1 tbsp. honey and tahini, 1 glass of 1.5% fat milk, coffee
INTERMEDIATE: 1 banana, 3 chestnuts
LUNCH: Boiled artichokes, carrots and potatoes with 1tbs olive oil, 1 slice of bread enriched with vitamins & minerals,1 serving cheese, 4 olives
AFTERNOON: 1 yogurt with cinnamon, 5 unsalted almonds, 1 pear
EVENING: 1 boiled egg, cheese, lettuce-spinach-carrot salad with 1 tbs olive oil
FRIDAY
BREAKFAST: 1 glass of 1.5% fat milk, 4 tbsp. whole grains with wheat and oats, 1 apple, coffee
INTERMEDIATE: 1 banana, 10 unsalted almonds
LUNCH: 1 serving turkey burgers, sweet potato puree, broccoli salad with 1 tbs olive oil and 4 olives
AFTERNOON: 2 barley nuts. 1 natural orange juice
EVENING: Fruit salad with yogurt (kiwi, 1 pear, 2 tangerines, yogurt with cinnamon)
SATURDAY
BREAKFAST: 1 slice of bread enriched with vitamins & minerals. 1 tbsp. honey and tahini,1 glass lof low-fat milk, coffee
INTERMEDIATE: 10 unsalted almonds,1 pear, and cinnamon,1 cup of green tea
LUNCH: Spinach with rice cooked with 1tbs olive oil, 1 serving cheese, 4 olives
AFTERNOON: 1 yogurt 2% fat with cinnamon, 4 strawberries
EVENING: Omelette (1 egg, mushrooms, cheese),cabbage-carrot salad with avocado and 1tbs olive oil,2 wholemeal barley nuts
SUNDAY
BREAKFAST: 1 glass of milk,1 whole-grain cereal bar with wheat and oats, coffee
INTERMEDIATE: 6-8 unsalted almonds, 5 strawberries, 1 cup. of green tea
LUNCH: 1 serving Roasted sardines, green salad with 1tbs olive oil, 4-6 olives,1 boiled potato
AFTERNOON: 1 banana
EVENING: 2 slices of toasted whole-wheat bread, cheese, lettuce salad with arugula, spinach carrot, and avocado, 1tbs olive oil.
*Before starting any new diet and/or an exercise program please consult your doctor
