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It will be a misconception to assume that the single function of a Mediterranean diet meal plan is weight loss. This dietary approach blends the basics of healthful eating that are unique to people around the Mediterranean countries. Interestingly, the World Health Organization identifies the Mediterranean diet as a healthy and sustainable dietary pattern (3). Also, the Dietary Guidelines for Americans authenticate its ability to promote wellness and also inhibit chronic diseases.
The Mediterranean diet underpins the importance of a plant-based way of eating and places a priority on foods that include healthy fats like omega-3 fatty acids from fish, monounsaturated fats like olive oil, and vegetables. Considering the benefits of the diet, many dietitians and health organisations have eventually adopted it.
Elena Paravantes-Hargitt, a registered dietitian and nutritionist, describes Mediterranean food as “essentially a peasant diet” (1). In essence, those who practice this meal plan feed on what they grow in their gardens alongside olive oil and some dairies. This is typically the traditional cuisine of people from the Mediterranean Sea.
Before the Mediterranean diet became this knockout eating guide for those who want to rev up their metabolism and go down a size or two, it was simply an everyday menu that people from that region stuck to without paying it any mind. However, if we get down to the bare bones of it, the Blue Zones located in the Mediterranean cities launched this eating approach into the masses. According to abundant research, the people there enjoyed a long life, bursting vigour and unfailing health.
As published in the National Center for Biotechnology Information journal, people there lived consistently for more than 100 years (2). Throughout the world, they reportedly have the lowest rates of cancer and heart disease.
Read More: Mediterranean Diet vs Paleo: Which Eating Pattern Should You Follow and Why?
Mediterranean diet meal plan is easy to follow once you have a working understanding of the kinds of food that you should consume and those you should avoid altogether.
The basis of the Mediterranean diet is fruits, vegetables, beans, herbs, whole grains, and nuts. This means that everything you take should centre around plants. That is not to say that you cannot consume eggs, poultry and dairy, as long as you do it in moderation. The significant kinds of food that compose Mediterranean diet include:
By implication, when you are scribbling down foods you need to stock up on, you should always prioritise the things mentioned above more than any other items you may want to get.
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To get the best out of your diet, a list of foods that you must stay away from include the following (4):
A typical meal plan (menu) for the Mediterranean diet can look like the one shared below (4). For Mediterranean diet 30 day meal plan, you can choose to alternate the meals for each day or develop a system based on the categories of foods you are given the green light to eat.
Breakfast
If you feel like you’re skimping on calories, in order to avoid putting the breaks on your metabolism and successfully keep hunger pangs at bay, you can either slice more avocado or add one more egg to your toast.
Lunch
Dinner
If you want more calories, feel free to add some shredded chicken, pine nuts, ham or tuna to your pizza.
Breakfast
If you need more calories, get 1–2 ounces of walnuts or almonds.
Lunch
If you need added calories, spread avocado or hummus before you fill the bread.
Dinner
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Breakfast
You may choose to add shredded almonds (1 ounce) if you desire.
Lunch
Dinner
Breakfast
Lunch
Dinner
Breakfast
Lunch
If you desire, you can add avocado or feta cheese crumbles as a topping
Dinner
Breakfast
Lunch
Dinner
Breakfast
Lunch
Dinner
If you have any leftover from the vegetable stew you were slurping during lunch, you can finish that as well.
A 2016 review Joseph G. Mancini et al. revealed that Mediterranean diet meal plan for weight loss is possible as obese or people who were overweight lost more weight than those on a low-fat diet (6).
Read More: Mediterranean Diet Food List: Your Ultimate Cheat Sheet
A study published in the New England Journal of Medicine found that a Mediterranean diet supplemented with either olive oil or nuts resulted in significantly lower risk of cardiovascular events like heart attack, stroke, and death in high-risk individuals (5).
Another beautiful thing about this eating guide is the healthy fats the foods you consume on this diet are loaded with. With the consumption of olive oil and fatty fishes like sardines, mackerel, salmon, herring and albacore tuna, your health is secure.
When it comes to the Mediterannean diet, the good definitely overweighs the bad. However, it is not completely devoid of drawbacks. First, sticking to this meal plan may cost you a pretty penny. And on top of that, it is also quite time-consuming as you’ll have to carve out at least an hour out of your day for preparing the meals since you must always eat everything fresh.
Mediterranean diet is indisputably one of the healthiest diets in the world. This is backed up in the annual World Report as it consistently ranks on top of the best diets (7). The eating plan has a host of benefits as it encourages dieters to live more on vegetables, potatoes, beans, fruits, and seeds.
If you want to do even more for your body, why don’t you supplement healthy diet with some exercise? Check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!