{"id":66068,"date":"2024-10-08T08:25:04","date_gmt":"2024-10-08T08:25:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66068"},"modified":"2024-10-08T08:25:04","modified_gmt":"2024-10-08T08:25:04","slug":"7-day_mediterranean_diet_for_weight_loss","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/","title":{"rendered":"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#What_Is_a_7-Day_Mediterranean_Diet_for_Weight_Loss\" >What Is a 7-Day Mediterranean Diet for Weight Loss?<\/a><\/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\/7-day_mediterranean_diet_for_weight_loss\/#What_Are_the_Top_10_Foods_in_a_Mediterranean_Diet\" >What Are the Top 10 Foods in a 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-3\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#1_Fruits_and_Vegetables\" >1. Fruits and Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#2_Whole_Grains\" >2. Whole Grains<\/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\/7-day_mediterranean_diet_for_weight_loss\/#3_Legumes\" >3. Legumes<\/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\/7-day_mediterranean_diet_for_weight_loss\/#4_Olive_Oil\" >4. Olive Oil<\/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\/7-day_mediterranean_diet_for_weight_loss\/#5_Nuts_and_Seeds\" >5. Nuts and Seeds<\/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\/7-day_mediterranean_diet_for_weight_loss\/#6_Fish\" >6. Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#7_Yogurt_and_Cheese\" >7. Yogurt and Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#8_Herbs_and_Spices\" >8. Herbs and Spices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#9_Red_Wine_in_moderation\" >9. Red Wine (in moderation)<\/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\/7-day_mediterranean_diet_for_weight_loss\/#10_Dark_Chocolate\" >10. Dark Chocolate<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#What_Is_Not_Allowed_on_a_Mediterranean_Diet\" >What Is Not Allowed on a Mediterranean Diet?<\/a><\/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\/7-day_mediterranean_diet_for_weight_loss\/#Sample_7-Day_Mediterranean_Diet_Meal_Plan_for_Weight_Loss\" >Sample 7-Day Mediterranean Diet Meal Plan for Weight Loss<\/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\/7-day_mediterranean_diet_for_weight_loss\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_4\" >Day 4<\/a><\/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\/7-day_mediterranean_diet_for_weight_loss\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_7\" >Day 7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_1-2\" >Day 1<\/a><\/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\/7-day_mediterranean_diet_for_weight_loss\/#Day_2-2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_3-2\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_4-2\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_5-2\" >Day 5<\/a><\/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\/7-day_mediterranean_diet_for_weight_loss\/#Day_6-2\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Day_7-2\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#How_to_Lose_Belly_Fat_on_a_Mediterranean_Diet\" >How to Lose Belly Fat on a Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#What_Is_the_Fastest_Way_to_Lose_Weight_on_the_Mediterranean_Diet\" >What Is the Fastest Way to Lose Weight on the Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#What_Is_the_Average_Weight_Loss_per_Week_on_the_Mediterranean_Diet\" >What Is the Average Weight Loss per Week on the Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#How_Long_Does_it_Take_to_See_Results_on_a_Mediterranean_Diet\" >How Long Does it Take to See Results on a Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Why_Am_I_Not_Losing_Weight_on_a_Mediterranean_Diet\" >Why Am I Not Losing Weight on a Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#How_many_eggs_a_day_can_I_eat_on_the_Mediterranean_diet\" >How many eggs a day can I eat on the Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Are_potatoes_OK_on_a_Mediterranean_diet\" >Are potatoes OK on a Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Is_pasta_OK_on_a_Mediterranean_Diet\" >Is pasta OK on a Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Is_Greek_food_Mediterranean_food\" >Is Greek food Mediterranean food?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">Mediterranean diet<\/a> isn\u2019t just a diet, it&#8217;s a lifestyle. It focuses on the traditional eating habits of countries in the Mediterranean region, such as Greece, Italy, and Spain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research places it as one of the healthiest diets for weight loss, as well as for overall health (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A study published in the New England Journal of Medicine found that people on the Mediterranean diet supplemented with extra virgin olive oil or nuts had a lower incidence of major cardiovascular events compared to those who followed a standard low-fat diet (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1800389\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\" 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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet emphasizes whole, plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. It also includes moderate amounts of dairy products, fish, and poultry. Red meat and sweets are limited, but not completely eliminated (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, it emphasizes using healthy fats such as olive oil instead of saturated fats such as butter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to follow the 7-day Mediterranean diet plan for weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_7-Day_Mediterranean_Diet_for_Weight_Loss\"><\/span><b>What Is a 7-Day Mediterranean Diet for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 7-day Mediterranean diet for weight loss is a meal plan that is based on the traditional eating habits of people in the Mediterranean region. It focuses on whole, minimally processed, largely plant-based foods and encourages moderation rather than restriction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a calorie- and portion-controlled diet that can lead to sustainable weight loss when it\u2019s followed consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine your calorie needs on this diet, you can use a calorie calculator or consult a registered dietitian.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts suggest a 500-calorie deficit per day for healthy and sustainable weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6484940\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This means aiming to eat approximately 500 fewer calories than you expend. However, it&#8217;s important to remember that individual calorie needs vary based on factors such as age, sex, activity level, and current weight.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-65903 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1024x576.png\" alt=\"Mediterranean Diet \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Portion sizes are also important to consider on the Mediterranean diet. According to the American Heart Association (<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/caregiver-support\/what-is-a-serving\"><span style=\"font-weight: 400;\">4<\/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;\">A serving of baked potato should be approximately the size of an average-sized fist (or a baseball).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A serving of meat or poultry should be no larger than a deck of cards<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A serving of cheese should be approximately the size of four dice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A serving of vegetables should be about the size of a baseball<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, these are general guidelines and portion sizes may differ based on your individual calorie needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some portion control tips to keep in mind when following the Mediterranean diet for weight loss include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measuring out portions using measuring cups and spoons<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a food scale to accurately measure serving sizes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating slowly and mindfully to feel satisfied with smaller portions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stopping when you feel comfortably full rather than overeating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking plenty of water throughout the day to help with feelings of hunger and fullness<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now that you have an understanding of the basics of the Mediterranean diet, let&#8217;s take a look at the foods that are encouraged when following this meal plan.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Top_10_Foods_in_a_Mediterranean_Diet\"><\/span><b>What Are the Top 10 Foods in a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet emphasizes whole, minimally processed foods that are nutrient-dense and provide a wide range of health benefits. It also prioritizes plant-based foods, while not completely eliminating animal products. Here are 10 of the top foods to include in your 7-day Mediterranean diet plan for weight loss:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Fruits_and_Vegetables\"><\/span><b>1. Fruits and Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables are staples of the Mediterranean diet, providing a wide range of vitamins, minerals, and antioxidants (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/10408398.2019.1632258#abstract\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They are also low in calories and high in fiber, which makes them great options for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some popular fruits and vegetables to include in your meals and snacks include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries (blueberries, strawberries, raspberries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens (spinach, kale, arugula)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggplant<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Citrus fruits (oranges, lemons)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Whole_Grains\"><\/span><b>2. Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains have been linked to improved heart health and can help with weight loss when they replace refined grain products in the diet (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316623007678?via%3Dihub\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The Mediterranean diet encourages whole grains such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat bread and pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Farro<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Legumes\"><\/span><b>3. Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Legumes, also known as pulses, are an excellent source of plant-based protein and fiber. They can help keep you feeling full and satisfied, which makes them a valuable addition to the Mediterranean diet for weight loss (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/55808\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of legumes include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All varieties of beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans and soy products such as tofu<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Olive_Oil\"><\/span><b>4. Olive Oil<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Olive oil is a staple of the Mediterranean diet and is used in place of other oils or butter for cooking and dressings. It&#8217;s high in heart-healthy monounsaturated fats and has anti-inflammatory properties (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9782563\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Nuts_and_Seeds\"><\/span><b>5. Nuts and Seeds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are also an important part of the Mediterranean diet, providing healthy fats, protein, and fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10000569\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). They can be enjoyed as a snack or added to meals for extra crunch and flavor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia seeds<\/span><\/li>\n<\/ul>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-66034 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-4-3-1024x576.png\" alt=\"7-Day Mediterranean Diet for Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-4-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-4-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-4-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-4-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-4-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"6_Fish\"><\/span><b>6. Fish<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fish is a major source of protein in the Mediterranean region and is recommended for its heart-healthy omega-3 fatty acids (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/pharmacology\/articles\/10.3389\/fphar.2022.1069992\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). The Mediterranean diet encourages eating fish at least twice a week, with options such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"7_Yogurt_and_Cheese\"><\/span><b>7. Yogurt and Cheese<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While dairy is limited on the Mediterranean diet, yogurt and cheese can still be included in moderation. They provide calcium and protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5122229\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), but low-fat or nonfat forms should be chosen.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Herbs_and_Spices\"><\/span><b>8. Herbs and Spices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Herbs and spices are used generously in Mediterranean cooking, adding flavor without needing to use excess salt or unhealthy seasonings. Some common herbs and spices that are used include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oregano<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rosemary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cumin<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"9_Red_Wine_in_moderation\"><\/span><b>9. Red Wine (in moderation)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Moderate consumption of red wine is allowed on the Mediterranean diet, but there\u2019s no need to start drinking wine if you don\u2019t already &#8211; it\u2019s optional. In the past, red wine has been linked to heart health benefits due to its antioxidant content, but more recent research suggests that any alcohol consumption increases health risks, which likely outweighs any benefits of the antioxidants (<\/span><a href=\"https:\/\/www.who.int\/europe\/news\/item\/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). If you do choose to drink, it&#8217;s important to limit alcohol consumption and always drink in moderation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Dark_Chocolate\"><\/span><b>10. Dark Chocolate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark chocolate is a popular treat on the Mediterranean diet, providing antioxidants and possible other health benefits when it\u2019s enjoyed in moderation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2665927122001873?via%3Dihub\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Look for dark chocolate with a high percentage of cacao for the most nutritional value.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Not_Allowed_on_a_Mediterranean_Diet\"><\/span><b>What Is Not Allowed on a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the Mediterranean diet encourages a wide variety of nutrient-dense foods, there are some items that should be limited or avoided altogether. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats (bacon, deli meats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried and processed foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Added sugars (sodas, candy)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fats (butter, fatty cuts of meat)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined grains (white bread, white rice)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By limiting these items and focusing on whole, minimally processed foods, you can reap the health benefits of the Mediterranean diet and support your weight loss goals. <span data-sheets-root=\"1\">For more details about the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\">Mediterranean diet food list<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-65821 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Macros-For-Weight-Loss-And-Muscle-Gain_-Eating-The-Right-Quantities-To-Reach-Your-Body-Goals-1024x576.png\" alt=\"7-Day Mediterranean Diet For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Macros-For-Weight-Loss-And-Muscle-Gain_-Eating-The-Right-Quantities-To-Reach-Your-Body-Goals.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Macros-For-Weight-Loss-And-Muscle-Gain_-Eating-The-Right-Quantities-To-Reach-Your-Body-Goals-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Macros-For-Weight-Loss-And-Muscle-Gain_-Eating-The-Right-Quantities-To-Reach-Your-Body-Goals.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Macros-For-Weight-Loss-And-Muscle-Gain_-Eating-The-Right-Quantities-To-Reach-Your-Body-Goals-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_7-Day_Mediterranean_Diet_Meal_Plan_for_Weight_Loss\"><\/span><b>Sample 7-Day Mediterranean Diet Meal Plan for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a 7-day meal plan for weight loss on the Mediterranean diet:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with honey, topped with mixed berries and a sprinkle of chia seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A handful of almonds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa salad with cucumber, tomatoes, olives, feta cheese, and a drizzle of olive oil and lemon juice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Sliced apple with a tablespoon of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled salmon with a side of steamed broccoli and roasted sweet potatoes, drizzled with olive oil and sprinkled with herbs.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Whole-grain toast topped with mashed avocado, cherry tomatoes, and a poached egg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Carrot sticks with hummus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Mixed greens salad with grilled chicken, cherry tomatoes, cucumbers, olives, and a vinaigrette made from olive oil and balsamic vinegar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small bowl of mixed berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked cod with a quinoa and vegetable medley (bell peppers, zucchini, and onions), seasoned with herbs and olive oil.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal made with almond milk, topped with sliced banana, walnuts, and a dash of cinnamon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with a drizzle of honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Lentil soup with a side of whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A handful of mixed nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled chicken souvlaki with a side of tabbouleh and a small Greek salad.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Smoothie with spinach, banana, Greek yogurt, and a splash of almond milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Celery sticks with a tablespoon of peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Whole grain wrap with hummus, mixed greens, shredded carrots, and grilled chicken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small pear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Shrimp stir-fry with mixed vegetables (bell peppers, snap peas, broccoli) and brown rice.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Whole-grain cereal with almond milk, topped with sliced strawberries and chia seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small handful of walnuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chickpea and vegetable stew with a side of whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small orange.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked chicken breast with a side of roasted Brussels sprouts and mashed cauliflower.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt parfait with granola, mixed berries, and a drizzle of honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Sliced cucumbers with tzatziki sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Mediterranean quinoa bowl with chickpeas, cherry tomatoes, cucumbers, olives, and a lemon-tahini dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small handful of pistachios.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled swordfish with a side of Mediterranean couscous salad and steamed asparagus.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><strong>Day 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Whole-grain toast topped with ricotta cheese, sliced figs, and a drizzle of honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small bowl of mixed berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Spinach and feta stuffed bell peppers with a side of mixed greens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Sliced apple with a tablespoon of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled lamb chops (small portion) with a side of ratatouille and whole-grain pasta.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-66047 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-9-1024x576.png\" alt=\"7-Day Mediterranean Diet For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-9.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-9-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-9.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-9-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This Mediterranean 7-day meal plan incorporates a variety of whole, minimally processed foods, which ensures balanced nutrition and sustainable weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet doesn&#8217;t require strict portion control and is focused on balance and moderation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight on this diet, it&#8217;s important to find a balance between calorie intake and physical activity. In addition to following the principles of the Mediterranean diet, regular exercise can lead to long-term weight loss and improved overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10585413\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your dietary needs and preferences may vary, so feel free to adjust this meal plan to suit your individual needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you prefer vegetarian options, you can swap the chicken and fish for plant-based protein sources such as tofu or tempeh. If you have any food allergies or intolerances, you must make substitutions accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample vegetarian 7-day Mediterranean diet for weight loss:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1-2\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Greek yogurt with honey, topped with mixed berries and a sprinkle of chia seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A handful of almonds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa salad with cucumber, tomatoes, olives, feta cheese, and a drizzle of olive oil and lemon juice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Sliced apple with a tablespoon of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Stuffed bell peppers with quinoa, black beans, corn, and spices, topped with a sprinkle of cheese.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_2-2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Whole-grain toast topped with mashed avocado, cherry tomatoes, and a poached egg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Carrot sticks with hummus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Mixed greens salad with chickpeas, cherry tomatoes, cucumbers, olives, and a vinaigrette made from olive oil and balsamic vinegar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small bowl of mixed berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Baked falafel with a side of tabbouleh and a small Greek salad.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3-2\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Oatmeal made with almond milk, topped with sliced banana, walnuts, and a dash of cinnamon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with a drizzle of honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Lentil soup with a side of whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A handful of mixed nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled vegetable skewers with a side of couscous and a yogurt-tahini sauce.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_4-2\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Smoothie with spinach, banana, Greek yogurt, and a splash of almond milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Celery sticks with a tablespoon of peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Whole-grain wrap with hummus, mixed greens, shredded carrots, and roasted vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small pear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Eggplant parmesan with a side of steamed broccoli.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_5-2\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Whole-grain cereal with almond milk, topped with sliced strawberries and chia seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small handful of walnuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chickpea and vegetable stew with a side of whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small orange.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Baked tofu with a side of roasted Brussels sprouts and mashed cauliflower.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_6-2\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Greek yogurt parfait with granola, mixed berries, and a drizzle of honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Sliced cucumbers with tzatziki sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Mediterranean quinoa bowl with chickpeas, cherry tomatoes, cucumbers, olives, and a lemon-tahini dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small handful of pistachios.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled halloumi with a side of Mediterranean couscous salad and steamed asparagus.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_7-2\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Whole-grain toast topped with ricotta cheese, sliced figs, and a drizzle of honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small bowl of mixed berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Spinach and feta stuffed bell peppers with a side of mixed greens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Sliced apple with a tablespoon of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Ratatouille with whole-grain pasta and butter beans.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a previous blog post titled <\/span><b><a href=\"https:\/\/betterme.world\/articles\/vegetarian-mediterranean-diet\/\">Vegetarian Mediterranean Diet<\/a>, <\/b><span style=\"font-weight: 400;\">we discussed the benefits of following a Mediterranean-style diet. This 7-day meal plan is just one example of how you can incorporate the principles of this diet into your daily meals, while also catering to a vegetarian lifestyle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-66044 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-5-1024x576.png\" alt=\"7-Day Mediterranean Diet for Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Belly_Fat_on_a_Mediterranean_Diet\"><\/span><b>How to Lose Belly Fat on a Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing belly fat on the Mediterranean diet follows the same principle of creating a calorie deficit through a healthy and balanced diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). By incorporating whole, minimally processed foods that are rich in nutrients and low in calories, you can achieve sustainable weight loss and reduce belly fat through the Mediterranean diet (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556523000426\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As this diet naturally encourages a fiber-rich and plant-based approach, it can also help improve digestive health and satiety, which further promotes weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9268622\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). In addition, you should opt for lean protein sources such as fish, poultry, and plant-based proteins, which can help build muscle mass and boost metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target belly fat specifically, incorporating physical activity into your daily routine is essential. This could include activities such as brisk walking, jogging, or strength training exercises (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is important when it comes to losing belly fat \u2013 you should aim for at least 30 minutes of moderate exercise every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, keep an eye on portion sizes and avoid overeating \u2013 even if the food is considered healthy. The Mediterranean diet encourages mindful eating and listening to your body&#8217;s hunger and fullness cues.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Fastest_Way_to_Lose_Weight_on_the_Mediterranean_Diet\"><\/span><b>What Is the Fastest Way to Lose Weight on the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The fastest way to lose weight on the Mediterranean diet is by creating a calorie deficit through a combination of healthy eating and regular physical activity. This includes incorporating plenty of fruits, vegetables, whole grains, lean protein sources, and healthy fats into your meals while also staying within your recommended calorie intake. Dive deeper into the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean diet macros<\/a> with our dedicated article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also aim for at least 30 minutes of moderate exercise every day and avoid overeating by practicing mindful eating habits. It&#8217;s important to note that losing weight quickly may not necessarily mean it will be sustainable in the long term. Slow and steady progress is the key to seeing lasting results on any diet plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Average_Weight_Loss_per_Week_on_the_Mediterranean_Diet\"><\/span><b>What Is the Average Weight Loss per Week on the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Average weight loss per week on the Mediterranean diet varies for each individual, as it depends on factors such as current weight, age, genetics, and level of physical activity. However, a safe and sustainable amount to aim for is 1-2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). This can be achieved by following a balanced and nutritious diet while also staying physically active.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_it_Take_to_See_Results_on_a_Mediterranean_Diet\"><\/span><b>How Long Does it Take to See Results on a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It may take anywhere from 2-4 weeks to start seeing results on the Mediterranean diet. However, this can vary for each individual depending on their starting weight and level of physical activity. It&#8217;s important to remember that consistency is the key when it comes to any diet or lifestyle change and results may come at a different pace for each person.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you focus on making long-term healthy choices rather than quick fixes, you can expect to see sustainable results over time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_on_a_Mediterranean_Diet\"><\/span><b>Why Am I Not Losing Weight on a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main reason you may not be losing weight on a Mediterranean diet is because you&#8217;ve not created a calorie deficit. Despite following a healthy and balanced diet, if you consume more calories than you burn through daily metabolic processes and physical activity, weight loss won\u2019t occur.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another reason could be that you\u2019re not properly tracking your food intake and may be eating more than you realize. It&#8217;s important to practice mindful eating and pay attention to portion sizes to ensure you stay within your recommended calorie intake to achieve weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6088523\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to incorporate regular physical activity into your routine to boost metabolism and promote weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, remember that weight loss takes time and consistency. Don&#8217;t be discouraged if you don&#8217;t see immediate results &#8211; simply stay consistent with healthy choices and the results will come in due time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65782\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1024x576.png\" alt=\"7-Day Mediterranean Diet For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_eggs_a_day_can_I_eat_on_the_Mediterranean_diet\"><\/span><strong>How many eggs a day can I eat on the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The Mediterranean diet doesn\u2019t restrict the number of eggs you can consume in a day. However, it&#8217;s important to incorporate other sources of protein such as fish, beans, legumes, and nuts into your daily meals. This promotes a variety of nutrient-dense foods and reduces the intake of unhealthy fats.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_potatoes_OK_on_a_Mediterranean_diet\"><\/span><strong>Are potatoes OK on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While potatoes aren\u2019t a staple of the traditional Mediterranean diet, they can be consumed in moderation as part of a balanced diet (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The Mediterranean diet focuses on whole, minimally processed foods and encourages variety and balance. Potatoes, sweet potatoes, and other root vegetables certainly fit the bill. You can incorporate them into dishes such as roasted vegetable medleys or homemade soups.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_pasta_OK_on_a_Mediterranean_Diet\"><\/span><strong>Is pasta OK on a Mediterranean Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pasta is allowed on the Mediterranean diet, but it should be consumed in moderation and as part of a balanced meal (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Opt for whole-grain or legume-based pasta options, which are higher in fiber and nutrients compared to traditional white pasta. Incorporate plenty of vegetables, lean protein sources, and healthy fats into your pasta dishes to ensure well-rounded meals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Greek_food_Mediterranean_food\"><\/span><strong>Is Greek food Mediterranean food?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, Greece is a Mediterranean country and its traditional cuisine heavily reflects the principles of the Mediterranean diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6466433\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). This includes an emphasis on fresh fruits and vegetables, whole grains, lean proteins, and healthy fats such as olive oil.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, not all Greek cuisine is in alignment with the Mediterranean diet due to modern influences and variations in dishes. So, when choosing Greek food while following this diet plan, it&#8217;s best to stick to traditional dishes and opt for homemade options whenever possible.<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet isn\u2019t just a quick fix for weight loss, it\u2019s a lifestyle that promotes overall health and well-being. By including plenty of fresh fruits, vegetables, whole grains, legumes, nuts, and lean proteins in your meals, you can support weight loss while also providing your body with essential nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is moderation in all things, including physical activity and portion sizes. Follow this 7-day meal plan and stay consistent with healthy habits, and you\u2019ll see sustainable results in the long term.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Mediterranean_Diet_For_Weight_Loss\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Mediterranean diet isn\u2019t just a diet, it&#8217;s a lifestyle. It focuses on the traditional eating habits of countries in the Mediterranean region, such as Greece, Italy, and Spain. Research places it as one of the healthiest diets for weight loss, as well as for overall health (1). A study published in the New England [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":66073,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,70],"tags":[],"coauthors":[117,87],"class_list":["post-66068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","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>7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 7-DAY MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 The 7-day vegetarian Mediterranean diet can help you lose weight and reduce belly fat. Learn about the principles of this diet and how you can achieve sustainable results.\" \/>\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=\"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it\" \/>\n<meta property=\"og:description\" content=\"\u2605 7-DAY MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 The 7-day vegetarian Mediterranean diet can help you lose weight and reduce belly fat. Learn about the principles of this diet and how you can achieve sustainable results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\" \/>\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=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_579908980-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\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=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\"},\"wordCount\":3038,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_579908980-1-scaled.jpg\",\"articleSection\":[\"Diets\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\\\">Mediterranean diet<\/a> isn\u2019t just a diet, it's a lifestyle. It focuses on the traditional eating habits of countries in the Mediterranean region, such as Greece, Italy, and Spain.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research places it as one of the healthiest diets for weight loss, as well as for overall health (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). A study published in the New England Journal of Medicine found that people on the Mediterranean diet supplemented with extra virgin olive oil or nuts had a lower incidence of major cardiovascular events compared to those who followed a standard low-fat diet (<\/span><a href=\\\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1800389\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The Mediterranean diet emphasizes whole, plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. It also includes moderate amounts of dairy products, fish, and poultry. Red meat and sweets are limited, but not completely eliminated (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition, it emphasizes using healthy fats such as olive oil instead of saturated fats such as butter.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how to follow the 7-day Mediterranean diet plan for weight loss.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 7-Day Mediterranean Diet for Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 7-day Mediterranean diet for weight loss is a meal plan that is based on the traditional eating habits of people in the Mediterranean  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\",\"name\":\"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_579908980-1-scaled.jpg\",\"description\":\"\u2605 7-DAY MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 The 7-day vegetarian Mediterranean diet can help you lose weight and reduce belly fat. 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Learn about the principles of this diet and how you can achieve sustainable results.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it","og_description":"\u2605 7-DAY MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 The 7-day vegetarian Mediterranean diet can help you lose weight and reduce belly fat. Learn about the principles of this diet and how you can achieve sustainable results.","og_url":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_579908980-1-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/"},"wordCount":3038,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_579908980-1-scaled.jpg","articleSection":["Diets","Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">Mediterranean diet<\/a> isn\u2019t just a diet, it's a lifestyle. It focuses on the traditional eating habits of countries in the Mediterranean region, such as Greece, Italy, and Spain.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research places it as one of the healthiest diets for weight loss, as well as for overall health (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A study published in the New England Journal of Medicine found that people on the Mediterranean diet supplemented with extra virgin olive oil or nuts had a lower incidence of major cardiovascular events compared to those who followed a standard low-fat diet (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1800389\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The Mediterranean diet emphasizes whole, plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. It also includes moderate amounts of dairy products, fish, and poultry. Red meat and sweets are limited, but not completely eliminated (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition, it emphasizes using healthy fats such as olive oil instead of saturated fats such as butter.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how to follow the 7-day Mediterranean diet plan for weight loss.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 7-Day Mediterranean Diet for Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 7-day Mediterranean diet for weight loss is a meal plan that is based on the traditional eating habits of people in the Mediterranean  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/","url":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/","name":"7-Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow it - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_579908980-1-scaled.jpg","description":"\u2605 7-DAY MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 The 7-day vegetarian Mediterranean diet can help you lose weight and reduce belly fat. 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