15 Recipes for Great Mediterranean Diet 7 Day Meal Plan (2024)

FAQs

What is an example of a Mediterranean diet meal plan? ›

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

Each day, eat vegetables, fruits, whole grains and plant-based fats. Each week, have fish, poultry, beans, legumes and eggs. Enjoy moderate portions of dairy products. Limit how much red meat you eat.

A typical breakfast on the Mediterranean diet includes fruits and/or vegetables, a good source of protein, and healthy fats. Don't wait until dinnertime to catch up on your healthy fruits and veggies. Instead, the Mediterranean diet incorporates fresh produce in meals and snacks throughout the day.

Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

While no diet offers a 'magic pill' for weight loss or health challenges, the Mediterranean Diet, backed by the findings from the PREDIMED-Plus study, presents a scientifically supported option for those looking to reduce belly fat.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

What is the fastest way to lose weight on the Mediterranean diet? ›

Veggies and fruit

Fruit is also important with dried figs, avocados and bananas helping provide the magnesium that we need to promote healthy sleep. In addition, the dark pigmented skin of fruit such as cherries and berries offer a boost in melatonin, as does pineapple!

There are hundreds of options in the grocery store, but cereals such as bran flakes, shredded wheat, or those that contain some dried fruits can be good choices, she said. It's important to check the nutritional label, she said, because some cereals contain a lot of added sugar.

Consider combining whole grains, fruit, yogurt and vegetables. For example, you can have whole grain toast with tomato slices, apple slices dipped in peanut butter and yogurt. Although the Mediterranean diet focuses on reducing dairy, it is allowed on a limited basis.

A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Fresh tomatoes, olives, fish, lemon, feta, mint, za'atar, and more make their way into delectable dishes like stuffed grape leaves, moussaka, shish kebabs, and fattoush salad. Discover traditional Mediterranean food and riffs on the region's classic flavors with this collection of Mediterranean recipes.