{"id":21888,"date":"2021-04-28T20:33:04","date_gmt":"2021-04-28T20:33:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21888"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"28-day-mediterranean-diet-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/","title":{"rendered":"28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#What_Is_The_Mediterranean_Diet\" >What Is The Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Why_Start_A_Mediterranean_Eating_Plan\" >Why Start A Mediterranean Eating Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Low_Cardiovascular_Disease_Risk\" >Low Cardiovascular Disease Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Promotes_Weight_Loss\" >Promotes Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Prevents_Chronic_Diseases\" >Prevents Chronic Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Improves_Sleep_Quality\" >Improves Sleep Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Reduces_Risk_Of_Mental_Disorders\" >Reduces Risk Of Mental Disorders<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Possible_Health_Concerns_Of_The_Mediterranean_Diet\" >Possible Health Concerns Of The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#What_Can_And_Can_You_Not_Eat_In_The_Mediterranean_Diet\" >What Can And Can You Not Eat In The Mediterranean Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#What_You_Can_Eat\" >What You Can Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Foods_To_Be_Consumed_In_Moderation\" >Foods To Be Consumed In Moderation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#What_You_Cannot_Eat\" >What You Cannot Eat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Building_The_Mediterranean_Diet_28-Day_Meal_Plan\" >Building The Mediterranean Diet 28-Day Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_One\" >Day One<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_Two\" >Day Two<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast-2\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch-2\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner-2\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_Three\" >Day Three<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast-3\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch-3\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner-3\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_Four\" >Day Four<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast-4\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch-4\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner-4\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_Five\" >Day Five<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast-5\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch-5\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner-5\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_Six\" >Day Six<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast-6\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch-6\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner-6\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Day_Seven\" >Day Seven<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Breakfast-7\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch-7\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner-7\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Mediterranean_Diet_Breakfast_Ideas\" >Mediterranean Diet Breakfast Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Lunch_Ideas\" >Lunch Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Dinner_Ideas\" >Dinner Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#Snack_Ideas\" >Snack Ideas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#The_Bottom-Line\" >The Bottom-Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>These days there are numerous diet plans, and so it can be confusing to determine which one to follow. Today you could find a specific diet plan being praised, and then tomorrow the trend shifts to another one. Despite this uncertainty we can all agree that the Mediterranean diet is one of the best nutrition plans of all time. It has survived the craziness of most fad diets and continues to rank among the best overall healthy diets. It is, perhaps not surprising that you may want to try a 28-day Mediterranean diet plan.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Most people have reported that they were reaping extraordinary benefits from following this <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">eating plan<\/a>. Could this be why you are also jumping in the wagon of trying the 28-day Mediterranean diet plan? But what do you know of this nutrition plan? Do you know of the recommended or restricted foods in this diet? Are you sure it is the key to weight loss? These questions are part of the reason why you need to slow down a bit before you dive into this meal plan. Take a look at this read.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This intends to break down the concept and foundation of the Mediterranean diet. This fly over looks into what foods you can and cannot eat when you start following this eating plan. Similarly, it also reveals the foods you must consume in moderation. We also discusses the health benefits and possible health concerns of following such a nutrition plan. Read on for this and more fresh meal plan ideas to incorporate into your 28-day Mediterranean diet plan.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\">Mediterranean Diet 30-Day Meal Plan: The Beginner\u2019s Guide With Clear-Cut Answers About This Diet Plan<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38257 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5398-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5398.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5398-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5398.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5398.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Mediterranean_Diet\"><\/span><b>What Is The Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following nutrition plan is not a specific eating plan but instead one that makes you eat healthy for years to come. That is the main focus of this nutrition plan. In general, the eating plan recommends you eat generous portions of vegetables, whole grains, fruits, legumes, and healthy plant oils (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-mediterranean-diet#:~:text=There's%20no%20single%20Mediterranean%20diet,others%2C%20and%20enjoying%20it%20all.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a tasty and healthy diet plan that allows you to adopt healthy eating behaviors gradually. The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">Mediterranean diet<\/a> has received recognition and top honors for being the best diet plan overall as of 2020 (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/news\/20200102\/mediterranean-diet-repeats-as-best-overall-of-2020\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). According to WebMD, this nutrition plan got the following recognition in 2020 (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/news\/20200102\/mediterranean-diet-repeats-as-best-overall-of-2020\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best diet plan overall<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best diet for healthy eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The easiest diet to follow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best diet for diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best plant-based eating plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The second best heart-healthy diet<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It means that you could consider this nutrition plan if you want to adopt a healthier lifestyle. It can also be beneficial if you are looking for a plant-based or heart-healthy diet to follow. However, remember to talk to your healthcare provider first before starting this diet plan for any of the listed reasons.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38256 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5399-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5399.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5399-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5399.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5399.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Start_A_Mediterranean_Eating_Plan\"><\/span><b>Why Start A Mediterranean Eating Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is a reason why the Mediterranean diet receives a lot of praise from most experts. It all comes down to the vast array of health benefits of this nutrition plan. Here are some solid reasons why you must consider this eating plan, or rather, the health benefits of the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">Mediterranean diet<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Low_Cardiovascular_Disease_Risk\"><\/span><b>Low Cardiovascular Disease Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medical News Today research indicates that this nutrition plan reduces the risk of cardiovascular problems like stroke and heart attack by 30% (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). These findings concur with WebMD&#8217;s conclusions, which acknowledge that the Mediterranean diet does more good for the heart than harm (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-12-reasons-to-love-the-mediterranean-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">WebMD states that almost every other food incorporated in this eating plan is good for your heart. This is because it includes the following foods (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-12-reasons-to-love-the-mediterranean-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy olive oil and olives that lower LDL levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish that helps lower blood pressure and triglyceride levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, which keep your arteries clear<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This might explain why this diet ranked as the second-best overall diet in 2020 for a hearty and healthy heart (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/news\/20200102\/mediterranean-diet-repeats-as-best-overall-of-2020\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38255 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5400-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5400.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5400-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5400.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5400.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Promotes_Weight_Loss\"><\/span><b>Promotes Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet also ranks among the most common weight loss diet plans that weight watchers opt for. Unlike many popular fad diets, this eating plan does not guarantee fast and unhealthy weight loss results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of this, it helps you adopt healthy eating habits that help you shed pounds safely and steadily. According to the Center for Disease Prevention and Control (CDC), healthy weight loss should happen gradually and steadily (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For this reason, this diet is recommended to anyone looking to lose weight safely and long-term (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002934315300279\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist, and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Prevents_Chronic_Diseases\"><\/span><b>Prevents Chronic Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Multiple studies reveal that the Mediterranean diet can lower the incidence of chronic diseases and improve individuals&#8217; longevity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5625964\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The diet recommends a healthy dietary pattern, which over time reduces your risk of chronic conditions, such as diabetes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improves_Sleep_Quality\"><\/span><b>Improves Sleep Quality<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medical News Today also states that the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean diet<\/a> can improve the sleep quality in older adults (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). As yet, this eating plan has not been found to impact the sleep quality of younger individuals (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Mental_Disorders\"><\/span><b>Reduces Risk Of Mental Disorders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Experts have also discovered that adherence to the Mediterranean diet can reduce the risk of mental disorders, including depression and cognitive decline (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/#:~:text=There%20is%20also%20evidence%20of,10%2C11%2C12%5D.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38254 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5401-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5401.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5401-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5401.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5401.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Possible_Health_Concerns_Of_The_Mediterranean_Diet\"><\/span><b>Possible Health Concerns Of The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite the numerous health benefits of this diet, you need to be cautious as it may lead to various undesirable effects. Some of these include (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000110.htm#:~:text=People%20who%20live%20in%20Italy,disease%20and%20other%20health%20problems.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight gain arising from over-consumption of fats present in nuts and healthy plant oils.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low iron levels due to limited intake of iron-rich foods. Be sure you take plenty of foods rich in iron and vitamin C to increase iron absorption.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol-related problems, especially if you take wine and have conditions that could worsen if alcohol is added to the mix.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_And_Can_You_Not_Eat_In_The_Mediterranean_Diet\"><\/span><b>What Can And Can You Not Eat In The Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like with any other eating plan, this nutrition plan has also recommended and restricted the consumption of various foods. You must be familiar with these foods before you create your 28-day Mediterranean diet plan. Let us take a look at what it allows and what it doesn&#8217;t.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38253 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5402-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5402.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5402-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5402.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5402.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_You_Can_Eat\"><\/span><b>What You Can Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some of the Mediterranean diet-friendly foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole grains.\u00a0<\/b><span style=\"font-weight: 400;\">You are required to consume unrefined whole-grain cereals and bread. Pay attention to the nutritional labels of your bread products to determine if they are whole-grain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and Vegetables.<\/b><span style=\"font-weight: 400;\">\u00a0The following diet plan emphasizes the consumption of both fruits and vegetables. Mayo Clinic advises that you aim for 7 to 10 servings of fruits and vegetables in a day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Plant Oils.\u00a0<\/b><span style=\"font-weight: 400;\">You tend to acquire most of your calories from healthy plant oils when following the Mediterranean eating plan. There are numerous ways you can use these oils in your diet plan. One could use oils to coat vegetables or prepare salad dressings (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/mediterranean-diet-quick-start\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy products.\u00a0<\/b><span style=\"font-weight: 400;\">All of the dairy products you have in this eating plan have to contain low-fat content. This means you have to read your labels to make sure you are purchasing low-fat dairy products, such as yogurt and cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Herbs and Spices.<\/b><span style=\"font-weight: 400;\">\u00a0The following nutrition plan permits you to use various spices and herbs to boost the flavor of your foods. They are also helpful with reducing the need for salt (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Be_Consumed_In_Moderation\"><\/span><b>Foods To Be Consumed In Moderation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some foods have been accepted, but with one condition. They have to be taken in moderation. They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wine.\u00a0<\/b><span style=\"font-weight: 400;\">Mayo Clinic states that you can enjoy some red wine when following this nutrition plan, but in moderation (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Remember that excessive alcohol consumption can lead to health problems, including increased risk of cardiovascular diseases (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red Meat.\u00a0<\/b><span style=\"font-weight: 400;\">You are also supposed to eat red meat in moderation if you are following this eating plan. Typically, the consumption is restricted to no more than a few times a month (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet-recipes\/art-20046682\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and Poultry.\u00a0<\/b><span style=\"font-weight: 400;\">The two are also consumed in low to moderate amounts, preferably a few times a week (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/a-practical-guide-to-the-mediterranean-diet-2019032116194\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seafood.\u00a0<\/b><span style=\"font-weight: 400;\">Remember that the foundation of this nutrition plan is fruits, vegetables, whole grains, herbs, nuts and seeds. These all revolve around plant-based foods. With this in mind, you are to limit meat consumption, including seafood, such as shrimp.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38252 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5403-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5403.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5403-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5403.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5403.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_You_Cannot_Eat\"><\/span><b>What You Cannot Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The following eating plan restricts the consumption of the following foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Refined Carbohydrates.\u00a0<\/b><span style=\"font-weight: 400;\">These are the types of carbs that are quickly digested and may spike your blood sugar levels (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/mediterranean-diet-quick-start\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). They include foods such as white rice, white bread, and refined breakfast cereals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweeteners.\u00a0<\/b><span style=\"font-weight: 400;\">You must avoid sugar-sweetened drinks, baked products like cookies, and desserts with highly refined carbs and trans fat content. These are unhealthy and may lead to various health problems.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean Diet Macros: Taking A Closer Look At What Eating Mediterranean-Style Actually Means<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Building_The_Mediterranean_Diet_28-Day_Meal_Plan\"><\/span><b>Building The Mediterranean Diet 28-Day Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we mentioned earlier, the Mediterranean diet emphasizes the consumption of plant-based foods. You must, therefore, pay attention to incorporating these foods into your diet plan. If you are experiencing difficulties crafting this <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\">meal plan<\/a>, seek professional help from a licensed nutritionist or dietitian.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have mastered what this diet entails, go ahead and craft a suitable diet plan with all the recommended foods. Remember to avoid all restricted foods. Here is an example of a 7-day Mediterranean meal plan to shed light on how you are to craft your 28-day <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">Mediterranean diet plan<\/a>:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38251 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5408-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5408.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5408-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5408.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5408.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The following meal plan ideas have been obtained from Medical News Today (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). They are as follows:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of whole-grain oats with dates, cinnamon, and honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-sugar fruit toppings, such as raspberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One ounce of shredded almonds (optional)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boiled white beans with spices, such as garlic, cumin, and laurel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of arugula with an olive oil dressing and toppings of cucumber, tomato, and feta cheese<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half a cup of whole-grain pasta served with grilled vegetables, tomato sauce, and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One tablespoon of Parmesan cheese<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38250 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5409-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5409.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5409-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5409.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5409.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like with the first menu idea, this is also from Medical News Today (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Remember to make necessary changes to the diet plan depending on your dietary requirements and <a href=\"https:\/\/betterme.world\/articles\/6-meals-a-day\/\">calorie needs<\/a>. For example, you can opt to add an extra egg and some sliced avocado to the toast in this breakfast idea. This would increase your calorie intake. On that note, if you are using this diet plan for weight loss, you might want to stick with the recommended recipe.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-2\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One pan-fried egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled tomatoes<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-2\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two cups of mixed salad greens with cherry tomatoes and olives on top and a vinegar and olive oil dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain pita bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two ounces of hummus<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-2\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain pizza with tomato sauce, grilled vegetables, and low-fat cheese toppings. You can add ham, shredded chicken, pine nuts, or tune to the pizza for extra calories.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5411-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5411.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5411-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5411.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5411-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5411.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you may have noticed from the first two <a href=\"https:\/\/betterme.world\/articles\/latest-diet-trends\/\">menu ideas<\/a>, the concept is quite simple yet healthy. All you have to do is appropriately blend your foods to develop a creative yet tasty meal. Take a look at the food combinations on this day:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-3\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half a cup of fruits like raspberries, blueberries, or chopped nectarines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One or two ounces of walnuts or almonds (This is optional but recommended if your quest is to consume extra calories)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-3\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A whole-grain sandwich with grilled vegetables of your choice. These could be bell peppers, onions, eggplants, and zucchini.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A spread of hummus or avocado (only consider this spread if you want to increase your calorie content)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-3\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One portion of either baked salmon or cod, prepared with garlic and black pepper for enhanced flavors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One roasted potato with chives and olive oil<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5410-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5410.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5410-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5410.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5410.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The recipe ideas you can prepare on this day include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-4\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A two-egg scramble with onions, tomatoes, and bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A topping of one ounce of queso fresco or a quarter of an avocado<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-4\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A warm salad containing two cups of steamed kale and tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted anchovies in olive oil on whole-grain toast with a lemon juice sprinkle<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-4\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One boiled artichoke prepared with garlic powder, salt, and olive oil (add another artichoke if you want a more filling meal)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two cups of steamed spinach with herbs and a sprinkle of lemon juice<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38247 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5412-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5412.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5412-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5412.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5412-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5412.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The meal plan idea for this day is also obtained from Medical News Today (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Notice how all the recommended foods in the Mediterranean diet have been perfectly blended to prepare a delicious meal. Take a look:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-5\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two slices of whole-grain toast with soft cheese, such as goat cheese, queso fresco, or ricotta cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chopped blueberry or figs to add a sweetness flavor<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-5\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two cups of mixed greens with cucumber and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small roasted chicken portion with a sprinkling of lemon juice and olive oil<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-5\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oven-roasted vegetables. You can opt for sweet potatoes, artichoke, carrots, tomatoes, eggplant, and zucchini. Before you roast them, remember to toss them in a mixture of olive oil and herbs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of whole-grain couscous<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38246 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413-1024x576.png\" alt=\"fasting\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 1536w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 370w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 270w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 570w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 740w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5413.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this day, you can incorporate the recommended delicious foods of the Mediterranean diet as follows (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/a-practical-guide-to-the-mediterranean-diet-2019032116194\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-6\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain bread topped with a small portion of low-fat cheese and fresh tomato slices and drizzled with a bit of extra virgin olive oil<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-6\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek salad prepared with kalamata olives, mixed greens, fresh parsley, tomatoes, and feta cheese. Prepare the dressing for this salad using extra virgin olive oil and freshly squeezed lemon juice.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-6\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken-stir fried in olive oil, asparagus, cauliflower, yellow peppers, and broccoli, and served over brown rice<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38245 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 1536w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 370w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 270w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 570w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 740w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5414.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The recipe ideas to prepare on this day are as follows (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-7\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain oats with dates, cinnamon, and maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-sugar fruit toppings, such as blackberries or raspberries<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-7\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stewed zucchini, onion, yellow squash, and potato in a herb and tomato sauce\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-7\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two cups of greens, such as spinach or arugula, with olives and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small white fish portion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leftover vegetable stew from lunch<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The sample diet plan above may perhaps give you an idea for crafting your one-month Mediterranean eating plan. If you are still stuck on what ideas to complete crafting your nutrition plan, then also consider the following ideas (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/a-practical-guide-to-the-mediterranean-diet-2019032116194\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mediterranean_Diet_Breakfast_Ideas\"><\/span><b>Mediterranean Diet Breakfast Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A vegetable omelet prepared with spinach, mushrooms, and onions cooked in olive oil with crusty whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain Greek yogurt with fresh berries and nuts toppings<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38242 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4957-1024x576.png\" alt=\"28-day mediterranean diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4957.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4957-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4957.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4957.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_Ideas\"><\/span><b>Lunch Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpea and farro salad made with spring onions, fresh oregano, and red peppers, dressed with lemon juice and extra virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetarian pizza topped with part-skim mozzarella cheese, onions, carrots, green peppers, and roasted broccoli. This is an excellent recommendation, especially if you want to craft a vegetarian Mediterranean diet plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup quinoa with sun-dried tomatoes, olives, and bell peppers, with roasted garbanzo beans with thyme and oregano, and toppings of feta cheese or avocados<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_Ideas\"><\/span><b>Dinner Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed mussels with minestrone soup and spinach-orzo salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled vegetable kabobs with toasted quinoa salad, shrimp, and mixed green salad with pine nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two cups of steamed kale with cucumber, lemon juice, olives, tomato, and Parmesan cheese served with a portion of grilled sardines and a slice of lemon<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_Ideas\"><\/span><b>Snack Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small serving of Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small serving of nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried fruits, such as figs and apricots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole fruits, such as oranges, grapes, and plums<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain toast with an avocado spreading<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hummus with carrots, celery, or any other vegetable<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom-Line\"><\/span><b>The Bottom-Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet entails whole grains, fruits, vegetables, healthy plant oils, nuts, and low-fat dairy products. These are the products you should use to create the 28-day Mediterranean diet plan. Following such a nutrition plan can help you lose weight, reduce the risk of chronic and cardiovascular diseases, and improve sleep quality in seniors. As always, remember to talk to a professional first before you start following such an eating plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Mediterranean_Diet_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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 for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-12-reasons-to-love-the-mediterranean-diet\"><span style=\"font-weight: 400;\">12 Reasons to Love the Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/blog\/a-practical-guide-to-the-mediterranean-diet-2019032116194\"><span style=\"font-weight: 400;\">A practical guide to the Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/#:~:text=There%20is%20also%20evidence%20of,10%2C11%2C12%5D.\"><span style=\"font-weight: 400;\">Health Benefits of Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">Losing Weight<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000110.htm#:~:text=People%20who%20live%20in%20Italy,disease%20and%20other%20health%20problems.\"><span style=\"font-weight: 400;\">Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5625964\/\"><span style=\"font-weight: 400;\">Mediterranean Diet and Prevention of Chronic Diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/mediterranean-diet-quick-start\"><span style=\"font-weight: 400;\">Mediterranean diet quick start<\/span><\/a><span style=\"font-weight: 400;\"> (2014, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet-recipes\/art-20046682\"><span style=\"font-weight: 400;\">Mediterranean diet recipes<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/news\/20200102\/mediterranean-diet-repeats-as-best-overall-of-2020\"><span style=\"font-weight: 400;\">Mediterranean Diet Repeats as Best Overall of 2020<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">Mediterranean diet: A heart-healthy eating plan<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">Our guide to the Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002934315300279\"><span style=\"font-weight: 400;\">Systematic Review of the Mediterranean Diet for Long-Term Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2016, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-mediterranean-diet#:~:text=There's%20no%20single%20Mediterranean%20diet,others%2C%20and%20enjoying%20it%20all.\">The Mediterranean Diet<\/a> (2021, webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>These days there are numerous diet plans, and so it can be confusing to determine which one to follow. Today you could find a specific diet plan being praised, and then tomorrow the trend shifts to another one. Despite this uncertainty we can all agree that the Mediterranean diet is one of the best nutrition [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":38244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,70],"tags":[],"coauthors":[114],"class_list":["post-21888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not? - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you need an easy to follow nutrition plan to help you lose weight gradually? Try the 28-day Mediterranean diet plan. Please find out more about it in this read!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not?\" \/>\n<meta property=\"og:description\" content=\"Do you need an easy to follow nutrition plan to help you lose weight gradually? Try the 28-day Mediterranean diet plan. Please find out more about it in this read!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5397.png\" \/>\n\t<meta property=\"og:image:width\" content=\"960\" \/>\n\t<meta property=\"og:image:height\" content=\"540\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/\"},\"wordCount\":2912,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5397.png\",\"articleSection\":[\"Meal Plans\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"These days there are numerous diet plans, and so it can be confusing to determine which one to follow. Today you could find a specific diet plan being praised, and then tomorrow the trend shifts to another one. Despite this uncertainty we can all agree that the Mediterranean diet is one of the best nutrition plans of all time. It has survived the craziness of most fad diets and continues to rank among the best overall healthy diets. It is, perhaps not surprising that you may want to try a 28-day Mediterranean diet plan.\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Most people have reported that they were reaping extraordinary benefits from following this <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\\\">eating plan<\/a>. Could this be why you are also jumping in the wagon of trying the 28-day Mediterranean diet plan? But what do you know of this nutrition plan? Do you know of the recommended or restricted foods in this diet? Are you sure it is the key to weight loss? These questions are part of the reason why you need to slow down a bit before you dive into this meal plan. Take a look at this read.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This intends to break down the concept and foundation of the Mediterranean diet. This fly over looks into what foods you can and cannot eat when you start following this eating plan. Similarly, it also reveals the foods you must consume in moderation. We also discusses the health benefits and possible health concerns of following such a nutrition plan. Read on for this and more fresh meal plan ideas to incorporate into your 28-day Mediterranean diet plan.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\\\">Mediterranean Diet 30-Day Meal Plan: The Beginner\u2019s Guide With Clear-Cut Answers About This Diet Plan<\/a><\/span><\/i>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;ut ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/\",\"name\":\"28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5397.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you need an easy to follow nutrition plan to help you lose weight gradually? Try the 28-day Mediterranean diet plan. 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Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/"},"wordCount":2912,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5397.png","articleSection":["Meal Plans","Mediterranean"],"inLanguage":"en-US","articleBody":"These days there are numerous diet plans, and so it can be confusing to determine which one to follow. Today you could find a specific diet plan being praised, and then tomorrow the trend shifts to another one. Despite this uncertainty we can all agree that the Mediterranean diet is one of the best nutrition plans of all time. It has survived the craziness of most fad diets and continues to rank among the best overall healthy diets. It is, perhaps not surprising that you may want to try a 28-day Mediterranean diet plan.\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Most people have reported that they were reaping extraordinary benefits from following this <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">eating plan<\/a>. Could this be why you are also jumping in the wagon of trying the 28-day Mediterranean diet plan? But what do you know of this nutrition plan? Do you know of the recommended or restricted foods in this diet? Are you sure it is the key to weight loss? These questions are part of the reason why you need to slow down a bit before you dive into this meal plan. Take a look at this read.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This intends to break down the concept and foundation of the Mediterranean diet. This fly over looks into what foods you can and cannot eat when you start following this eating plan. Similarly, it also reveals the foods you must consume in moderation. We also discusses the health benefits and possible health concerns of following such a nutrition plan. Read on for this and more fresh meal plan ideas to incorporate into your 28-day Mediterranean diet plan.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\">Mediterranean Diet 30-Day Meal Plan: The Beginner\u2019s Guide With Clear-Cut Answers About This Diet Plan<\/a><\/span><\/i>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;ut ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/","url":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/","name":"28-Day Mediterranean Diet Plan: Should You Give It A Try Or Not? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-mediterranean-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5397.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you need an easy to follow nutrition plan to help you lose weight gradually? 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